Gluten-Free Orange Cranberry Muffins

Thursday, April 28, 2011

Cece and I made these today after I picked her up from daycare. They were celebrating a birthday at daycare with chocolate cupcakes, and since Cece couldn't have one (we are trying to be strictly gluten-free with her lately), I told her we'd make some at home. I was a bit limited in what I had- no carob or cocoa powder so chocolate was out. She LOVES dried cranberries so here is what we came up with. They are gluten-free and refined sugar-free.

I used teff flour in this recipe, which is my new favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size but packed with nutrients. It's higher in protein than wheat and has a high amount of calcium, and thiamin (a b vitamin). AND it has 2X the amount of iron and wheat and barley. Its also a great source of fiber and will not spike your blood sugar like so many other refined grains do. You can easily substitute it in any recipe that calls for wheat flour. I always do 1/2 almond flour, 1/2 teff flour. The almond flour makes whatever you are baking nice and moist. Teff is a must-have in the cupboard!

Orange Cranberry Muffins


Ingredients:

1 cup teff flour
1 cup almond flour
1 tsp baking powder
1 cup apple sauce
4 tbsps organic butter, melted
1/2 cup orange juice (I didn't have OJ but I did have 3 tangerines so I squeezed the juice out of them. Worked great!)
1/2 cup maple syrup
1 egg
3/4 cup dried cranberries

Directions:
1. Preheat oven to 350 F. Grease a muffin pan.
2. Combine teff flour and baking powder together and mix.
3. In another bowl, combine apple sauce, maple syrup, egg, and melted butter. Mix well.
4. Add cranberries to the bowl with the flour mixture. Toss to coat them.
5. Add wet ingredients to dry ingredients and stir until combined.
6. Fill muffin pan and bake for 25 mins.

Makes 12 delicious muffins (or "cupcakes" as we called them.)

For another delicious teff treat, see the cocoa brownie recipe.

What Your Food Cravings Reveal about Your Health

Saturday, April 23, 2011

As a naturopathic doctor in-training, I frequently ask my patients if they have any food cravings. Food cravings can reveal a lot about your health. Food cravings can be both emotionally based, but they can also tie into your physical health. Like physical symptoms, food cravings give us valuable information as to possible imbalances in the body. Here are some basic interpretations of your food cravings:

1. Chocolate- Can be a sign of magnesium of B vitamin deficiency. If you experience cramps, restless legs and crave chocolate, its likely you are low in the essential mineral, magnesium. If you eat chocolate for a boost of energy and for those feel-good post-chocolate endorphin rush, you could be low in B vitamins.

2. Salt- If you tend to go overboard on salty food, it could be a sign of adrenal fatigue. Your adrenal glands are responsible for producing cortisol (your stress hormone). If you have a high stress level, poor energy and craving salt, your adrenals could be fatigued.

3. Wheat- If you crave carbohydrate-rich wheat products (ie. pasta, bread, crackers, and cookies). you could have a wheat or gluten sensitivity or allergy. Wheat allergies can manifest very differently in each individual. Some people experience gas, bloating, abdominal pain and diarrhea and/or constipation while others can have joint pain, foggy-headedness, depression, acne, and ADD symptoms. There are lab tests to identify a wheat or gluten allergy. If you are eating wheat and are in fact sensitive or allergic to it, your body may produce an opiate-like molecule (called exorphin) making you feel good in the short term, thus perpetuating this vicious cycle.

4. Liquids- By the time you are thirsty, you are already dehydrated. Don’t let your body get to this harmful state of dehydration. Prevent dehydration by drinking half your body weight in ounces of water per day. If you are incessantly thirsty, this may be one of the first sign sof diabetes, termed polydypsia. If this is the case, contact your physician.

5. Spicy Foods- A hankering for hot peppers and hot sauce can be a sign that you have inflammatory pain. Spicy foods, such as cayenne, cause a molecule called Substance P to be released from nerve endings. When nerve endings have lost all of their substance P, no pain signals can be transmitted to the brain. Topical treatments of cayenne are often prescribed for arthritis, bursitis and neuralgia. Perhaps your love of salsa extends beyond your taste buds.

6. Sugar- Sugar cravings can indicate you have a blood sugar imbalance. Sugar provides instant fuel for your body, but it doesn’t last long. When you eat sugar, that causes your pancreas to secrete insulin. Insulin then drives the sugar into your cells, leaving your blood at a hypoglycemic level. When blood sugars drop, you are left feeling cranky and irritable with a craving for cheap fuel (ie sugar). To prevent these highs and lows of blood sugar, eat regular meals with protein and good fat (avocados, almonds, olive oil, walnuts) at every meal. Protein and fat help prevent blood sugar from spiking. So if you are going to indulge in a sugary treat, make sure you have a protein or fat source along with it. For instance, try a tablespoon of almond butter with a piece of your dark chocolate or cookie.

7. Dairy - Dairy has a similar effect on your body as wheat does (see above). When you eat dairy and have an allergy or sensitivity to it, your body produces an opiate-like molecule (termed exorphin) to counteract the effect of eating something harmful to your body. So you feel good initially after eating it but then you can crash and start to feel the negative effects it can exert on your body- like immune suppression, allergies, congestion, foggy-headedness, fatigue and insomnia. There are lab tests available to see whether or not you react to dairy.

Our bodies are wise and we must listen to the messages they are giving us.

The Anti-Cancer Diet

Monday, April 11, 2011

Here is a paper I wrote for my oncology class. Cancer is so prevalent these days. Its highly likely that you or someone you know has been diagnosed with cancer. Or maybe you want to do everything you can to prevent cancer. Diet plays a significant role in both the prevention of cancer and the treatment of cancer. Here ya go.

Cancer is a disease that is commonly believed to be preventable. All cancers are a result of multiple mutations. These mutations are due to interaction with the environment. Genes, on the other hand, have very little impact on the development of chronic disease and life outcomes. Only 5-10% of all cancers can be attributed to genetic defects. The remaining 90-95% of cancer cases are caused by environmental and lifestyle factors. As Craig Venter, pioneer genomic researcher stated, “Most biology will come from the complex interaction of all the proteins and cells working with environmental factors, not driven directly by genetic code.”1

These environmental and lifestyle factors include cigarette smoking, diet, alcohol,

environmental toxins and pollutants, sun exposure, infections, stress, physical inactivity, and obesity. According to a study published in the Journal of National Cancer Institute, 30-35% of all cancer deaths in the US are linked to diet.2 This is exemplified by the variation of cancer incidence in different countries and by the changes of cancer rates upon migration. For instance, Asians have a 25 times lower incidence of prostate cancer and a ten times lower incidence of breast cancer as compared to their Western counterparts. However, the rates for these cancers increase significantly after Asians migrate to Western countries.1

This paper highlights the role of diet in the prevention and treatment of cancer. There are additional modifiable risk factors, such as smoking, alcohol consumption, obesity, stress, and physical inactivity that should not be overlooked in the prevention and treatment of cancer. Diet, however, makes up the greatest impact of all these lifestyle factors in the prevention of cancer deaths. Therefore, it should be a primary focus in the integrative cancer treatment plan.

Reducing Carcinogens in the Diet

Carcinogens are defined as agents known to directly cause cancer. Most ingested carcinogens come from food itself, food additives or from the cooking process. Colorectal cancer has a high correlation with ingestion of carcinogens, such as nitrates, nitrosamines, pesticides, and dioxins. Diet is linked to cancer deaths in 70% of colorectal cancer cases.1

Red meat consumption is a risk factor for not only gastrointestinal cancers but also for prostate, bladder, breast, and pancreatic cancers. This is likely due to the process involved in cooking red meat. Cooking meat at high temperatures, such as grilling with charcoal and smoking, creates cancer-producing carbon compounds such as pyrolysates and amino acids.1 Meat and the heterocyclic amines formed in cooking have been linked to breast, colon and rectal cancer.3

Frequent consumption of nitrates and nitrites also increases the risk of various cancers. They are commonly used as preservatives of processed meat.

A practical recommendation for patients wishing to prevent cancer and for patients diagnosed with cancer is to minimize their meat consumption, especially red meat, and to subsequently increase their fruit and vegetable intake. One to two servings of red meat per week are advised.

Increasing Consumption of Antioxidants

Despite numerous scholarly articles and reviews published on the role of antioxidants and cancer prevention and treatment, their benefits have been ignored. Many clinical oncologists believe that antioxidants may negate the free radical producing effect of chemotherapeutic agents and therefore discourage their use. However, this concern is invalidated by several in vitro and in vivo studies underscoring the benefits of antioxidants in cancer care.4

Antioxidants, which include vitamin A, vitamin E, vitamin C, and carotenoids, have many beneficial roles in the prevention and treatment of cancer. First, supplemental antioxidants potentiate the efficacy of chemotherapy. The proposed mechanism is by reducing chemotherapy induced toxicity on normal cells and by enhancing their growth inhibitory effects on cancer cells.4

Antioxidants have been studied in cell culture models, transplanted tumors in syngeneic animals and in athymic mice, and in patients with certain tumors. These studies revealed that supplemental antioxidants have been shown to induce differentiation in cancer cells. In addition, they regulate gene expression in cancer cells.4 Supplemental antioxidants to consider in cancer treatment include vitamin A, vitamin E, vitamin C, green tea extract, grape seed extract and alpha lipoic acid.

While supplemental antioxidants are recommended as an integrated cancer therapy, dietary intake of antioxidants should not be overlooked. Studies show, for example, that an overall intake of carotenoids is more protective than a high intake of a single carotenoid.3 Sources of carotenoids include carrots, pumpkins, and winter squash.

Another antioxidant that has received a lot of attention in the prevention of cancer is lycopene, a substance found in tomatoes, primarily in cooked tomatoes. Lycopene has been found to be very protective, especially in prostate cancer. The Health Professionals Follow-Up Study revealed the association between the combined intake of tomatoes, tomato sauce, tomato juice, and pizza and a 35% lower risk of prostate cancer. Interestingly, lycopene was associated with a 53% decrease in risk in advanced stages of prostate cancer, proving to be even more effective in later stages.4

An anti-cancer diet should consist of a diet rich in colorful fruits and vegetables translating to a high intake of antioxidants. In a review of the relationship between fruits, vegetables, and cancer in 206 human epidemiological studies and 22 animal studies, there was substantial evidence for a protective effect of greater vegetable and fruit consumption for many cancers.3

Increasing Cruciferous Vegetables in the Diet

Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances, sulforophane and indole-3-carbinol.3 Sources of cruciferous vegetables include broccoli, broccoli sprouts, cabbage, cauliflower, brussel sprouts and kale.

A study in China found an inverse relationship between cruciferous vegetable intake and breast cancer risk. In addition, the Nurses’ Health Study revealed the association between a high intake of cruciferous vegetables (defined as five or more servings per week) and a 33% reduction of non-Hodgkin’s lymphoma.3

Sulforphane is involved in induction of phase 2 enzymes to detoxify carcinogens.1 The highest source of sulforophane is found in broccoli sprouts. One sprout contains the same amount of sulforophane as an entire full-grown broccoli plant.

The flavonoid indole-3-carbinol found in cruciferous vegetables modulates several nuclear transcription factors. Indole-3-carbinol also induces phase 1 and phase 2 enzymes in the liver that metabolize estrogens and other carcinogens. This provides rationale that a high consumption of cruciferous vegetables should be included in cases of breast cancer.1

An anti-cancer diet should include cruciferous vegetables (especially broccoli sprouts) due to their powerful anti-cancer effects. A daily intake of 2 servings is recommended.

Increasing Fiber Intake

Fiber is found in whole grains, seeds, legumes, fruits and vegetables. Refined grains, such as white bread, white rice, and processed foods have had the fiber removed from them. Dairy, eggs, and meat contain no fiber. A diet rich in animal products and refined grains are devoid of fiber and increase the risk of many cancers.3

Flax seeds are a good source of both soluble and insoluble fiber. Not only are they high in fiber, but flax seeds are also rich in the dietary phytoestrogens, lignans and isoflavonoids. These compounds influence sex hormone metabolism, intracellular enzymes, protein synthesis, growth factor action, malignant cell proliferation, and angiogenesis.5 They should therefore be consumed daily (2-4tbsps) in the form of ground flax.

It has been found that insoluble fiber, found in whole grains, can reduce the risk of bowel cancer. Insoluble fiber ferments in the gut, producing short-chain fatty acids such as butyrate. Butyrate is a suppressor of tumor formation.1

In addition to the tumor suppression function of fiber, it also prevents blood sugar from spiking, translating to a favorable glucose response.

Promoting a Favorable Glucose Response

Sugar and refined grains are high in glucose and cause a subsequent spike in insulin levels. This can lead to not only diabetes but also cancer. The Nurses’ Health Study found an association between elevated fasting glucose, fasting insulin, elevated glucose 2 hr postprandial, and a larger waist circumference with a higher risk of colorectal cancer.3

Whole grains, such as whole wheat bread, quinoa, oats, and brown rice, do not cause a rapid spike in blood sugar and insulin levels as opposed to refined grains. Whole grains have been shown to be protective against breast cancer.

Dysregulated blood sugar is associated with an increased risk of many different cancers. Avoidance of refined grains and sweets should be an integral part of the anti-cancer diet.

Summary- Foods to Include as Part of the Anti-Cancer Diet

  • Colorful vegetables everyday- broccoli, broccoli sprouts, kale, brussel sprouts, carrots, winter squash, spinach, beets, purple cabbage, tomatoes (2 cups dark leafy greens and 1 cup of cruciferous vegetables)
  • Deeply pigmented fruit daily- blueberries, raspberries, red grapes, pomegranate (1 cup)
  • 2-4 tablespoons of ground flax seed per day- sprinkle on yogurt, oatmeal, smoothies, salads
  • Whole grains- oats, whole wheat, barley, quinoa, millet, brown rice, wild rice
  • Legumes- lentils, black beans, garbanzo beans, red kidney beans
  • Healthy fats- salmon, olive oil, walnuts, fish oil, almonds, coconut
  • Eat organic when possible
  • A Mediterranean diet is consistent with all of these recommendations. A lower incidence of breast cancer in Mediterranean populations has been attributed to a Mediterranean diet. It is estimated that 15 % of the incidence of breast cancer could be prevented if the populations of highly developed western countries shifted to a traditional Mediterranean diet.6

Summary- Foods to Avoid or Minimize

  • Red meat, especially when grilled or smoked
  • Grain-fed meat and dairy (buy organic when possible)
  • Trans fat
  • Sugar
  • Refined grains- white bread, white rice, pasta

There is substantial evidence that nutrition plays a major role in the cancer process. In a world where 10 million people worldwide are expected to be diagnosed with cancer this year, it is wise for everyone to follow these guidelines.1 These guidelines can be used to prevent primary cancer and the reoccurrence of cancer. This diet can also be part of cancer treatment to aid in recovery.


References

1. Anand, Preetha, Kunnumakara, Ajaikumar, et al. (2008). Cancer is a preventable

disease that requires major lifestyle changes. Pharmaceutical Research, September 2008; 25(9): 2097-2116.

2. R. Doll, and R. Petro. (1981). The causes of cancer: quantitative estimates of

avoidable risks of cancer in the United States today. Journal of National Cancer

Institute. 66:1191-308.

3. Donaldson, Michael S. (2004). Nutrition and Cancer: A review of the evidence for an

anti-cancer diet. Nutrition Journal, October 2004; 10: 1186-1195.

4. Prasad, Kedar, Kumar, Arun, et al. (1999). High Doses of Multiple Antioxidants

Vitamins: Essential Ingredients in Improving the Efficacy of Standard Cancer

Therapy. Jounral of the American College of Nutrition, 18(1):13-25.

5. Adlercreutz, Herman. (1995). Phytoestrogens: Epidemiology and a Possible Role in

Cancer Protection, Environmental Health Perspective, 103(7):103-112.

6. Tseng, Marilyn, Sellars, Thomas, et al. (2008). Mediterranean diet and breast density

in the Minnesota Breast Cancer Family Study, Nutr Cancer, 60(6): 703-709.

Healthy Sweet Treats the Whole Family will Enjoy

Sunday, April 3, 2011


Just because you want to lead a healthy organic lifestyle does not mean that you can't indulge in something sweet every once in awhile. Growing up my mom always had cookies or brownies baking in the oven. There is nothing wrong with keeping some baked goods in the cupboard for an occasional indulgence. Here are some healthy alternatives to your typical cookies, ice creams, and brownies.
The Basics
-Avoid white sugar, brown sugar, and high fructose corn syrup. For more info on WHY to avoid high fructose corn syrup, click here.
-Avoid the so-called "healthy" alternatives to sugar like evaporated cane juice and agave. Agave is like a "natural high fructose corn syrup." In fact, the Glycemic Research Institute has halted its 5 year study on agave syrup because the side effects on diabetics were so serious. The Institute has legally ‘de-listed’ agave, and warned manufacturers that they can be held legally liable for the effects of agave. For the full story, click here.
-Maple syrup, dates, apple sauce, bananas and raisins are all good sources of natural sweeteners.
-When cooking with these alternative natural sweeteners, always combine a fat or a protein with it to prevent huge spikes in blood sugar.

Sugar's Effect on Your Health
We all know that refined sugar is not good for you. But do you know why? First of all, it is highly addicting. Many people resort to sugar as an emotional coping mechanism when feeling down, depressed, stressed, or anxious. It does have an instantaneous effect on your neurotransmitters, making you feel good...but not for long. Eating something with refined sugar in it (which now a days is ubiquitous- its in ketchup, bread, crackers, and of course any sweets) spikes your blood glucose, causes a surge of insulin release, and then you immediately crash. These dangerous highs and lows of blood sugar and subsequent insulin release can lead to diabetes. Millions of Americans have Diabetes, and even more are at high risk. And its not just a disease of adults- currently, about 151,000 people below the age of 20 have type 2 diabetes. This exemplifies the importance of building that solid foundation of health at a young age with your kids. You have the power to mold your child's taste buds at a young age. This means avoiding sugar for as long as you can and then in toddler-hood, when they are begging for a cookie, providing healthy options. See below for recipes.

An unfavorable glucose response (aka peaks and lows of blood glucose due to a diet high in refined sugars and carbohydrates) can not only lead to diabetes but also cancer. In fact, the Nurses' Health Study found an association between elevated fasting glucose, fasting insulin, elevated glucose 2 hr postprandial, and a larger waist circumference with a higher risk of colorectal cancer.

So in addition to being highly addictive and increasing one's risk for diabetes and cancer, sugar depresses the immune system. Diet is key to a healthy immune system. A diet high in vegetables, good fats, and protein is ideal for the promotion of a strong, vital immune system. Eating too much sugar can make you and your child more susceptible to acquiring viruses and bacteria.

And lastly, sugar can act as a stimulant to the brain, making children more susceptible to inability to focus at school and the new childhood epidemic, ADHD. In my experience at clinic, hyperactive children and children diagnosed with ADHD respond tremendously to a diet low on the glycemic index (ie. low in sugar) and high in vegetables, good fats and protein. See this great article on how diet influences ADD symptoms.

As a mama and one who likes to indulge in a sweet treat after dinner, I understand that deprivation is not the answer. The answer is providing you and your family with healthy alternatives.

Below are some must-have recipes sure to satisfy your sweet tooth.

Cocoa Brownies (From Clean Start, by Terry Walters)- Like I said, my mom always had brownies around the house. The smell of brownies is surely a comforting one. Although, the ones my mom made were the boxed kind loaded with white flour, sugar, and canola oil. Here is a DELICIOUS alternative to the glucose-spiking Betty Crocker version.

Ingredients:
-1/2 cup apple sauce
-8 pitted dates
-1 ripe banana
-1/2 cup maple syrup
-1 tsp vanilla extract
-1/2 cup brown teff flour
-1/2 cup almond meal (see previous post on cooking with nut flours)
-1/2 cup cocoa powder
-2 tsps baking powder
-1/2 tsp baking soda
-1/4 tsp salt

1. Preheat oven to 350 F and lightly grease an 8x8 inch baking dish. 2. In a food processor, combine applesauce, dates, bananas, maple syrup and vanilla until almost smooth. (There will be some chunks of dates remaining).
3. In a separate bowl, combine teff flour, almond meal, cocoa powder, baking powder, baking soda and salt.
4. Pour wet ingredients into dry and mix as briefly as possible to incorporate all ingredients. Transfer to baking dish and cook approx. 20-23 mins. Remove from oven and let cool before cutting.
Makes 16 delicious brownies! For a real treat, combine with vanilla hemp milk ice cream for an ice cream sundae. See below.

Coconut Balls- These make a delicious protein-packed, sweet snack or desert. Your toddler will love helping you make these and will also love eating them!

Ingredients:
-1/2 cup dried fruit (I like dried cranberries, raisins, and dates)
-1/2 cup nut butter (I like sunflower seed butter or almond butter)
-1/4 cup sesame seeds
-1/4 cup almonds
-1/4 cup pumpkin seeds or sunflower seeds
-1/4 cup dried coconut flakes (set aside for later)

In a food processor, combine all of the ingredients except for the coconut until it has formed a paste-like consistency. Form into tbsp-size balls and roll in coconut to coat. Store in tupper-ware or freeze.

Ants on a log- I am simply reminding your of an old childhood favorite. The raisins on top are sometime all you need to satisfy a sweet craving. And of course the protein packed nut butter helps stabilize that blood sugar.
Ingredients:
-celery stalks
-nut butter (my favorite is almond and sunflower seed)
-raisins

Spread the nut butter on the celery stalks and top with raisins.

Devil’s Food Carob Cake- This cake is DIVINE! I got the recipe from Dr. Jenny Tufenkian, a Naturopathic Doctor. The pecan coconut icing is to die for!

Adapted from Recipes From An Ecological Kitchen ,by Lorna J. Sass.

Ingredients:

1 cup flour (1/2 rice, ½ buckwheat)

1/2 cup roasted carob powder, sifted

1 teaspoon salt

2 teaspoons baking powder

2/3 cup maple syrup

1/2 cup organic canola or other vegetable oil

1 cup soy, rice or almond milk

2 teaspoons vanilla

Grease one nine inch round pan or a 6x 9 inch pan. Flouring and or placing parchment on the bottom is recommended if planning to remove the cake from the pan to decorate.

Combine dry ingredients in a large bowl. Mix wet together in smaller bowl.

Blend the two together, do not over mix or it will get tough.

Pour batter into a prepared pan and bake at 350 degrees for 30-40 minutes.

Set in rack and cool for 30 minutes.

Variations:

You may doulble this recipe and bake in two nine inch round pans or a 9x 13 rectangle.

This also makes and excellent chocolate cake; just replace the carob with cocoa powder.

Topping ideas: before baking sprinkle with chopped nuts, coconut and/or carob chips.

Pecan-coconut frosting (From The Complete Food Allergy Cookbook, by Marilyn Gioannini)

1/4 cup oil or butter

1/2 cup honey/maple syrup

1/2 cup soy or rice milk (water or other dairy substitute)

11/2 teaspoons arrowroot powder

1 cup chopped pecans (or other nuts)

1 cup unsweetened shredded coconut

1 teaspoon vanilla

Put oil/butter and honey in a small saucepan. Mix 1/4 cup of the milk/water with the arrowroot until smooth. Add the arrowroot to the honey/oil and the rest of the milk/water. Bring to a boil over medium high heat. Cook and stir over med heat for about 3 minutes. Remove from heat and add nuts, coconut and vanilla. Beat briefly and frost cake while still warm.

Makes enough for one 9x 13 or two top layers of nine inch rounds.



Ice Cream Alternatives- I've saved the best for last. Ice cream is my favorite desert. But conventional ice cream can be loaded with hormone-laden cow's milk, high fructose corn syrup, thickeners and lots of other weird ingredients that you can't even pronounce. And the low-fat versions can be even worse- they are filled with sugar to compensate for the lack of satisfying fat. Sometimes they can have up to 40 grams of total sugar per serving! Here are some of my favorite alternatives:
-Tempt (hemp-milk based ice cream). This variety can be hard so let it sit out on the counter for 30 minutes to soften before eating.
-Coconut Bliss (coconut-milk based ice cream). This is a creamy delight!
*Aim for ice-cream flavors with 15 grams of sugar or less.

Also, see my post on Chocolate Mousse of the Gods recipe. This is a great treat for birthdays for your little one. It's made with avocados (you'll fool everyone) and sweetened with dates and/or maple syrup.

You also may want to check out the recipe for Tahini Almond Cookies. Tahini is sesame seed butter and is a very nutritious addition to yours and your child's diet. Delicious by the spoonful and also baked in cookies!

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