Calcium in Foods

Calcium is essential to life. Calcium is a mineral that is essential for building strong bones. Children need good amounts of calcium to build strong bones and teeth. Adults (especially women) need calcium to prevent osteoporosis (porous bones).

Tweens and teens need 1,300 milligrams (mg) of calcium a day to build strong bones for life. (Adults up to age 50 need about 1,000 mg a day.) Milk and milk products are excellent sources of calcium and other nutrients. Tweens and teens can get most of their daily calcium from 3 cups of low-fat or fat-free milk (approximately 900 mg), but they also need additional servings of foods that provide calcium to meet their calcium needs. Most milk is fortified with vitamin D, an important nutrient that helps the body absorb more calcium.

Calcium intake between the ages of 9 and 18 is critical for bone development because most bone mass (bone strength and density) accumulates during this time. Bones stop increasing in density after about age 30.

Benefits of Calcium

By getting the right amount of calcium, it helps:

• Strengthen bones

• Prevent osteoporosis later in life (Osteoporosis is a condition that makes bones weak so they break more easily.)

• Improve lifelong dental health (helps make teeth, gums, and jawbones healthy and strong; helps protect teeth against decay)

Calcium-Rich Foods

For Lacto-Ovo Vegetarians

• Cheese
• Dried beans
• Green leafy vegetables like broccoli, chinese cabbage (pechay)
• Legumes
• Milk (fortified with calcium, nonfat, skim, whole)
• Nuts 
• Seeds
• Soybeans
• Soymilk
• Hard soybean cheese/curd (tokwa)
• Soft soybean cheese/curd (tofu)
• Yogurt
• Whole graincereals

For Non-Vegetarians

• Fish with edible bones like anchovy (dilis), sardines, salmon, tuna  

Weight-Bearing Physical Activity

Bones are living tissue. Weight-bearing physical activity causes new bone tissue to form, which makes bones stronger. Weight-bearing activities are those that keep you active and on your feet so that your legs carry your body weight.

Activities such as walking, running, dancing, climbing stairs, and playing team sports such as basketball, soccer, and volleyball help make bones stronger. Older teenagers can build even more bone strength through weight training, but they should check with a health care provider before starting weight training.

Some activities, such as swimming, do not provide weight-bearing benefits. But they are good for cardiovascular fitness and overall good health.

References:

Healing Wonders of Diet Effective Guide to Diet Therapy p.240 © 2003 Philippine Publishing House ISBN 971-581-013-6

http://www.nichd.nih.gov/milk/teachers/upload/mm_calcium_fact_sheet.pdf Retrieved on April 18, 2011

The Good Fats and the Bad Fats

What are fats? Do we need one? Why do we need fat? Well, scientifically, we need fat for the body’s energy; at the same time we need fat in order to help our body absorb vitamins A, D, E, and K as well as carotenoids. If we consume fat in moderation, it can be very vital for good health. And did you know that fat is greatly important for growing children up to two years of age?

However, there are fats that are better for our body than others. Here are the different kinds of fats:

Cholesterol

Cholesterol is a fatty substance produced naturally by the body and found in our blood. Low-Density Lipoprotein LDL (bad) cholesterol clogs arteries and leads to heart disease, while High-Density Lipoprotein HDL (good) cholesterol helps to unclog blood vessels.

Saturated Fats

Saturated fats raise blood cholesterol. They are contained in foods such as takeaways, potato chips, manufactured cakes, biscuits and pastries, butter and dairy products.

Monounsaturated Fats

Monounsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as avocado, nuts and monounsaturated margarine and oils.

Polyunsaturated Fats

Polyunsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as fish, nuts, polyunsaturated margarines and oils.

Trans Fats

Trans Fats act like saturated fats to raise LDL cholesterol and lower HDL cholesterol. They are contained in foods which use hydrogenated or partially hydrogenated vegetable fats.

The term “saturated” and “unsaturated” refer to the type of molecules in fat. Saturated molecules have all their bonds used up, so they are more rigid and stable. Unsaturated molecules have some open bonds, resulting in more reactive, liquid oil.

What Fats Should You Use?

It is highly recommended to use a variety of oils in food preparation. These oils include:

• Olive

• Sunflower

• Sesame

• Soybean

• Macadamia

• Canola

• Peanut

• Grape seed

On the other hand, it is advised to avoid oils which are high in saturated and/or trans fats. These include:

• Coconut oil

• Coconut cream/milk (even reduced-fat varieties)

• Palm oil

• Lard

• Copha

• Tallow

• Butter

• Cream

• Shortening

• Ghee

• Baking margarine

It is also advisable to avoid deep-frying and may stick to steaming, grilling, or baking.

Helpful Tips

Baking

Use a variety of polyunsaturated and monounsaturated oils and margarines, including those made from canola, olive, sunflower, soybean, and peanut. Use spray oils that are olive- or canola-based.

Spreading on Bread

Use a polyunsaturated or monounsaturated margarine spread.

Salad Dressing

Use sunflower, canola, olive, peanut, macadamia, sesame, or grape seed oils.

Shallow/Pan/Stir-Frying

A variety of oils are suitable including Olive, Sunflower, Sesame, Soybean, Macadamia, Canola, Peanut, and Grape seed.

Deep-Frying

It is not recommended by the heart foundation; however, it recommends commercial food service outlets to use a high-oleic sunflower or canola oil.

Reference: What Fats You Should Use p.61, Glossary p.63 Reader’s Digest November 2008

Probiotics and Prebiotics

Most of us heard of “probiotics”—the “good” bacteria that live in our gut and keep everything in balance. But have you heard of prebiotics?

Probiotics

Probiotics are live microorganisms that when administered in adequate amounts provide a beneficial health effect in humans.

Many bacteria are not harmful to us. Our bodies carry about 100,000,000,000,000 bacteria, mostly in our colon. They live and grow there and help strengthen our immune system.

Probiotics bacteria are “good bacteria” that may help fight off harmful bacteria in our gastrointestinal (GI) tract.

The good bacteria are so abundant in our body that they make up 2 to 3 pounds of human body weight.

Probiotic bacteria are comprised of:

• Lactobacillus

• Bifidobacterium

Bifidobacteria are normal components of breast milk which keep infant’s gastrointestinal (GI) tract healthy, while Lactobacillus is used to make cheese.

Benefits of Probiotics

• Reduce allergy conditions

• Reduce cancer risk 

• Reduce diarrhea incidence

• Reduces the risk of stomach ulcers 

• Relieve symptoms of irritable bowel syndrome

• Reduce hypertension 

• Strengthen immune system

• Reduce kidney stone incidence

• Good for lactose intolerant

• Treat vaginosis 

• Staying healthy

Foods Containing Probiotics

• Fermented dairy products

• Yogurt 

• Some types of milk (cultured milk, acidophilus milk)

• Miso

• Tempeh

• Sauerkraut

• Sourdough bread

• Salami

• Some juices

• Soy beverages

Prebiotics

Prebiotic is a nondigestible food ingredient that beneficially affects the by selectively stimulating growth of beneficial bacteria in the colon.

Prebiotics include:

• Inulin

• Fructooligosaccarides (FOS)

• Polydextrose

• Arabinogalactan

• Lactulose or lactitol

Benefits of Prebiotics

• Non-digestible oligosaccarides enhance calcium absorption

• Improve immune system and resistance against infections

• Help inhibit the growth of lesions in the GI tract and reduce the risk factors involved in colorectal diseases

Side Effects of Prebiotics (Consumption of 14 to 15 grams/day)

Due to the gas released from fermenting prebiotics, people may experience:

• Flatulence

• Stomach cramps

• Discomfort in the gastrointestinal (GI) tract

Foods Containing Prebiotics

Inulin

• Whole grains

• Onions 

• Bananas 

• Garlic 

• Honey

• Leeks

• Artichokes

Prebiotic ingredients in:

• Fortified foods

• Beverages

• Dietary supplements 

• Some processed foods

When prebiotic ingredients are added to foods, they increase the fiber content of the products.

References:

Julie A. Albrecht, A Healthy Lifestyle with Probiotics and Prebiotics, July 2008. Retrieved from http://www.ianrpubs.unl.edu/live/g1863/build/g1863.pdf on June 30, 2011

What About Prebiotics, p. 148 Reader’s Digest, September 2008

The Benefits of Eating Chocolates

The impact of chocolate’s luxurious taste on the senses has been compared to the feeling of falling in love. In the 18^th century, French doctors prescribed chocolate to women patients for a broken heart.

To those who love chocolates—and those who are not fond of chocolates—did you know that chocolate has medicinal values and health benefits?

Chocolate as Medication

Studies have shown that chocolate triggers the release of feel-good endorphins (natural opiates) in the brain. Researchers at Neurosciences Institute in San Diego, California, have reported that chocolate contains pharmacologically active substances that have the same effect on the brain as marijuana.

Chocolate also contains:

• Caffeine

• Theobromine (a mild stimulant)

• Phenylethylamine

These substances can increase the levels of endorphins. Scientists believe the combination of such chemicals may provide the “high” (in addition to, of course, the aroma, taste and texture).

Health Benefits of Chocolate

Chocolate is a significant source of essential nutrients such as:

• Calcium

• Magnesium 

• Zinc 

• Iron

• Niacin 

• Riboflavin

Chocolate also contains very high levels of catechins—compounds that act as antioxidants. Just 25g of dark chocolate contains as much as 41mg of flavanols—the powerful antioxidants that guard against plaque build-up in artery walls. That’s more antioxidants than a cup of green tea, an apple, or a glass of red wine.

Other Benefits of Eating Chocolates:

• Processed fatty foods better 

• Can lower bad (LDL) cholesterol

Chocolate may have long-term health benefits—but, you also have to limit your intake and you have to pair it with healthy diet and healthy lifestyle.

Chocolate can be included in a healthy diet, as long as you are active and are having plenty of fruit and vegetables. To obtain the benefits without adding too much fat to your diet, limit yourself to 25g a day—and savor the flavor. The dark variety has the highest cocoa content—so look for at least 70% cocoa solids.

References:

ChocTalk, p.140 Reader’s Digest February 2008

Burn Fat by Eating Chocolate, p.71 Reader’s Digest August 2008

The Various Health Boosters (Foods that May Fight Diseases)

The phrase “eat your fruit and vegetables” is practically a mantra these days. But which choices are best?

Scientist once thought all the body needed to function properly were the carbohydrates, fat, protein, minerals, vitamins and water in food. Now, they’ve discovered other equally potent ingredients in fruit and vegetables called phytochemicals (“phyto” means plant) with tongue-twisting names like glucosinolates.

Garlic

According to Manfred Kroger, a professor of food science, garlic is one of those foods that have more than nutritional benefits. Ancient Greek literature abounds with anecdotes about the wondrous qualities of garlic.

Benefits of Garlic:

• Bolster the Immune System

• Help Lower Cholesterol

• Prevent Cancer and Heart Disease 

• Act as Antibiotic

Garlic, Onions, and leeks, which belong to Allium family, contains a chemical called allicin that may curb cancers of the gastrointestinal tract.

How much do you need?

To help lower your cholesterol, try one or more cloves of fresh garlic a day, chopped or crushed.

Spinach

The dark green leaves in spinach, collard greens and kale contain phytochemicals that may protect your eyes as you age.

Spinach has:

• Lutein

• Zeaxanthin

Benefits of Spinach:

• Helps Prevent Macular Degeneration (a leading cause of blindness) 

How much do you need?

Try to eat one to two servings a day.

Broccoli and Its Cousins

Benefits:

Broccoli and related vegetables such as: cabbage, cauliflower, and Brussels sprouts help:

• Lower the Risk of lung, stomach, and other Cancers

• The substances that make these vegetables so healthy besides vitamins, could be glucosinolates. One chemical in this group called indo-3-carbinol (I3C) may protect against breast cancer.

How much do you need?

Aim for two servings a day.

Citrus Fruits

Oranges, lemons, limes and grapefruits are excellent source of:

• Vitamin C 

• Folate 

• Fiber

All are linked to reduce cancer risks. Their oil is also high in a lesser-known chemical called limonene. Most of the benefits are found in the pulp and the peelings of citrus, but can also get high concentration in juice. So drink up.

How much do you need?

Nutritionists recommend five portions of different fruit and vegetables daily. An orange, half a grapefruit or a glass of pure fruit juice each amount to one portion, although fruit juice only counts once per day since essential fiber is lost when juice is extracted.

Grapes and Their Juices

The news that drinking wine—particularly red wine—is  associated with a lower risk of heart disease. Scientists suspects that most of the benefits come from nonalcoholic flavonoids in red wine, particularly phenolics in grape skin. Some benefits of wine may also come from the alcohol, which raises “good” HDL cholesterol. But don’t take up drinking to protect your heart. Alcohol is linked to higher risks of some cancers, so stick with purple grape juice or eat red and black grapes.

How much do you need?

Eat grapes and drink grape juice as part of the recommended five portions of fruit and vegetables a day. Drink wine in moderation.

Tomatoes

The phytochemicals most studied in tomatoes is a carotenoid called lycopene. Tomato sauce and ketchup are rich in lycopene. Other good sources of lycopene are apricots, watermelon and papaya.

Benefits of Lycopene:

• Prevent Prostate Cancer as well as lung and stomach Cancer 

• Lower the Risk of Heart Disease

How much do you need?

Try to eat three servings of pasta-style tomato sauce a week, or one to two tomatoes a day.

Reference: Sue Ellin Browder, The Health Boosters, p. 19-21 Reader’s Digest March 2001

The Different Oils and Its Various Benefits

The heart-healthy reputation of olive oil is well known, but eating a variety of plant oils can give extra health—and flavor—benefits.

Plants Oils and Benefits

Avocado

Avocado is rich in vitamin E for healthy skin. Enjoy its subtle, nutty taste cold, or cook with it.

Flaxseed

Flaxseed is mild-flavored and full of essential omega-3 fatty acid that fight inflammatory disease. Omega-3s are destroyed by heat, so use cold in salads, smoothies and yoghurt.

Grapeseed

Grapeseed has a light flavor and high smoke point. It is good for salad dressings and for cooking at high temperatures.

Hemp Seed

Hemps seed is derived from cannabis, but it won’t get you high. It is a good source of omega-3 fatty acid and has a mild, sweet, and nutty flavor. It is preferably used cold.

Pumpkin Seed

Pumpkin seed has a toasted flavor. It may alleviate prostate and bladder problems. It is also high in omega-3 fatty acid, so use it cold.

Sesame Seed

Dark sesame oil adds strong flavor to Eastern-style cooking. It is high in vitamin E and may work to reduce blood pressure.

Walnut

Walnut is high in antioxidants and omega-3 fatty acid. It adds a nutty taste to baking and salad dressings.

Reference: Oil’s Essential, p. 138 Reader’s Digest July 2006

How to Keep Your Skin Healthy

Who doesn’t want a healthy, radiant, younger-looking skin? Of course, each of us, especially women, wants to have such great looking and healthy skin! Who doesn’t want to look great and feel great?

What you put inside your body eventually shows on the outside. So, if you want to keep your skin healthy, then you have to take care of your body as you take care of your body’s largest organ—the skin.

More than 100 dermatologists analyzed the skin of about 4000 women ages 40 to 74 and uncovered anti-aging diet secrets.

Dermatologists looked at:

• Eating habits 

• Weight

• History of sun exposure

• Whether the women had hit menopause

Anti-Aging Diet Secrets

Vitamin C

Vitamin C is the key in the formation of collagen, which repairs damage and keeps skin strong and elastic. It keeps teeth, gums, blood vessels healthy, improves iron absorption and resistance to infection. A person with higher intake of vitamin C has lower risk to have wrinkles.

Vitamin C-rich Foods

• Citrus fruits

• Orange juice

• Tomatoes

Other Foods Rich in Vitamin C See Vitamin C in Foods

Linoleic Acid

Linoleic acid is known to help skin maintain moisture. Those who eat plenty of this nutrient will have a less dry and fragile skin.

Linoleic Acid is found in:

• Green leafy vegetables

• Nuts 

• Plant-based oils

Excess Carbohydrates and Fat—a No No!

Excess carbohydrates and fat can speed the aging of the skin. Women, in particular, who consume more carbohydrates and fat, have a higher risk to develop wrinkles. 



Reference: Feed Your Skin, p. 140 Reader’s Digest September 2008

Nutritious Foods for Great Oral Health

Did you know that choosing nutritious foods and eating healthy can improve your oral health? In fact, a balanced diet can help protect your teeth from decay and keep your gums healthy, in addition to brushing and flossing.

Two (2) Steps to a Healthy Gums and Teeth

• Limit sugar intake and minimize the amount of time your teeth are exposed to sugary and sticky foods and drinks

• Eat a combination of foods rich in nutrients proven to be good for your teeth and mouth

Common Foods for an Extra Dose of Good Health

Calcium

This bone-building mineral is essential for sturdy teeth. Research suggests that adults with low calcium intakes have significantly increased risk for gum disease.

Foods High in Calcium

• Almonds

• Broccoli

• Bok choy

• Dairy products

Other Foods Rich in Calcium See Calcium in Foods

Catechins

These powerful green tea polyphenols, particularly EGCG, may prevent cavity-causing bacteria from adhering to teeth.

Foods High in Catechins

• Green tea

• Pomegranates

Insoluble Fibers

This type of dietary fiber may dislodge food particles from between your teeth and gums.

Foods High in Insoluble Fibers

• Broccoli 

• Celery 

• Salad greens

Lysine

Canker sores have been associated with a deficiency of this amino acid.

Foods High in Lysine

• Beans 

• Dairy products 

• Eggs

Vitamin C

In addition to promoting healing in the mouth, this vitamin is a vital component of connective tissue of teeth and bones.

Foods High in Vitamin C

• Berries 

• Citrus fruits

• Capsicum

Other Foods Rich in Vitamin C See Vitamin C in Foods

Reference: RD Healthy Living, Your Health Is in Your Hands, Reader’s Digest July 2006

The Benefits of Honey

Honey—the gift from nature, has abundant benefits that many people are not yet aware of. It has some miraculous antiseptic and skin healing properties, various vitamins, minerals and antioxidants, weight loss and healing effects, and has a great natural anti-aging skin care and hair care treatments. 

Honey, the natural sweetener, is a good source of carbohydrate which is cholesterol-free, fat-free, and sodium-free.

Honey—Antiseptic and Skin Healing Properties

Honey contains antimicrobial agents that kill several types of bacteria in and around wounds. It has natural healing agent containing enzyme called glucose oxidase, which produces hydrogen peroxide, a mild antiseptic, when combined with water. It also contains antioxidants and flavonoids that may function as antibacterial agents. It heals wounds, eases swell, and grows tissue back. Medical journals cite more than 600 cases in which honey was used to treat wounds. Honey has a magnificent ability to attract water, which makes it great for re-hydrating dry skin that can also be used to ease the pain caused by sun burn and speed the healing process. A lot more research is being done on using honey for burn victims.

Honey—Natural Anti-aging Skin and Hair Care Treatments

Honey has also a great natural moisturizing effect for dry and parched skin. A humectant, it has an amazing ability to attract and preserve moisture, and restore the moisture level in the skin without making it oily. Honey provides a calming effect without irritating the skin and helps replenish necessary skin moisture. It became one of the most popular anti aging skin care ingredients in many commercial moisturizing products like creams, cleansers, shampoos, conditioners, and shower gels. It is also suitable for sensitive skin and baby care products because it has gentle effect on the skin.

Health Benefits of Honey

Vitamins include:

• Vitamin A (carotenes)

• Vitamin B1 (thiamin)

• Vitamin B2 (riboflavin)

• Vitamin B3 (nicotinic acid)

• Vitamin B5 (pantothenic acid)

• Vitamin B6 (pyridoxine)

• Vitamin C (ascorbic acid)

• Vitamin H (biotin)

• Vitamin P1 (rutin)

Minerals include:

• Calcium

• Copper

• Iodine 

• Iron

• Magnesium

• Manganese

• Phosphate

• Potassium 

• Sulfur

• Zinc

Antioxidants

Antioxidants are substances that help the body reduce the effects of cellular damage and chronic diseases. One unique antioxidant only found in honey is called "pinocembrin". The concentration of antioxidants varies with the floral sources of honey. Most often, the darker the honey, the more antioxidants are there compared to lighter honey.

Honey—Weight Loss and Healing Effects

• Honey is monosaccharide, the simplest form of sugar that cannot be further broken down

• It does not cause irritation to our digestive system as it passes directly from small intestine into the bloodstream 

• It does not ferment in our stomach to cause any danger of bacterial invasion 

• It is the most ideal fuel for burning body fat stores during sleep having 1:1 ratio of fructose and glucose 

• It reduces fatty accumulations in our cardiovascular system 

• It is safer and more effective remedy for children’s coughs than over-the-counter medicines, according to researchers

References:

Health Benefits of Honey, Phillip Carter, http://www.aces.edu/urban/metronews/vol8no2/HealthHoney.html

Honey Nutrition Facts, http://www.benefits-of-honey.com/honey-nutrition.html

11 Most Unbelievable Honey Benefits That Many People Don’t Know, http://www.benefits-of-honey.com/honey-benefits.html

Precious Anti Aging Skin Care Tips with Honey, http://www.benefits-of-honey.com/anti-aging-skin-care.html

Cholesterol in Foods

Cholesterol is a kind of fat found in the human blood. Our body is capable of making its own cholesterol, but we can also get it from the foods we eat like meat, potato chips, cookies, and eggs.

Cholesterol can build up inside the blood vessels of the heart. If too much cholesterol builds up, then the blood cannot flow through to the heart. This can cause heart attack.

Important Facts about Cholesterol

• Total cholesterol number should be under 200

• Find out your cholesterol number by getting a simple blood test

• Women over age 20 should have their cholesterol checked by a doctor

• Cholesterol can build up in the heart and may cause chest pains

• Most people do not show any signs of having high cholesterol

• High cholesterol can increase the chance of having heart attacks and heart disease (See Atherosclerosis, Congestive Heart Failure, Hypercholesterolemia)

Good vs. Bad Cholesterol

Not all cholesterol in our blood is harmful to our bodies. There are three kinds of blood cholesterol that we should know about: HDL or high-density lipoprotein (good cholesterol), LDL or low-density lipoprotein (bad cholesterol), and triglycerides. See the table below for more information on the three types of cholesterol and their functions.

Types of Cholesterol	Function/s to the Heart	Cholesterol Level
HDL (High-Density Lipoprotein)	-Helps keep the arteries from clogging up -Protects against Heart Disease	Good Level = 60 mg/dL or Higher
LDL (Low-Density Lipoprotein)	-Builds up and block the arteries -Helps to cause Heart Disease	Good Level   = Less than100mg/dL if you have high risk for heart disease =  Less than 130mg/dL if you are otherwise healthy
Triglycerides	Another form of fat in the blood that can raise the risk of Heart Disease	Treatment needed for levels: -Borderline High (150-199 mg/dL) -High (200 mg/dL or more)

Three (3) Ways to Lower Cholesterol

• Changes to your Diet (See Low Cholesterol Diet)

• Exercise at least 30 minutes most days

• Prescribed Medicines (if necessary)

Cholesterol Content in Foods

Cholesterol in Foods (mg per 100 g or 3 ½ oz.)
High Cholesterol Content (Approxiamte Cholesterol)
Foods	Content
Brain Egg yolk (fresh) Kidney (uncooked) Caviar or fish roe Liver Butter Sweetbread [thymus] Oyster Lobster Crab meat Shrimp Cheese (cream) Heart (uncooked)	2000 1500 375 300 300 250 250 200 200 125 125 120 15
Medium Cholesterol Content (Approximate Cholesterol)
Foods	Content
Cheese (cheddar) Lard or other animal fat Veal Whipping cream Cheese (25 – 30% fat) Beef (uncooked) Fish (steak) Fish (fillet) Lamb (uncooked) Pork Cheese spread Margarine ( 2/3 animal, 1/3 vegetables) Mutton, (flesh only, uncooked) Chicken (flesh only) Ice cream Sour cream	100 95 90 85 85 70 70 70 70 70 65 65 65 60 45 45
Low Cholesterol Content (Approximate Cholesterol)
Foods	Content
Cottage Cheese Milk fluid (whole) Milk fluid (skim) Nuts Egg white Fruits Grains Vegetables	15 22 3 0 0 0 0 0

Note: For list of Foods which are Allowed and Not Allowed for Low-Cholesterol Diet See Low-Cholesterol Diet Food Selection Guide

References:

Healing Wonders of Diet Effective Guide to Diet Therapy p.241 © 2003 Philippine Publishing House ISBN 971-581-013-6

http://www.pueblo.gsa.gov/cic_text/health/cholesterolmed/cholesterolmed.pdf FDA Office of Women’s Health 2007 Retrieved May 10, 2011