Nope, no witchery required. I just wanted to have some fun at a photoshoot but don’t let that detract from today’s topic on the power of manifestation. We’re only working with ourselves and plain, pure intentions.
Do you set intentions? If you follow me on Instagram, you’ve probably heard me share adoration for the practice of setting intentions. The concept of intentions is more than just a trend in the health and wellness community. The more I practice setting intentions, the more I see them as a beneficial addition to daily life.
An intention is similar to a goal in that it involves steps to make something become a reality but with a stronger emphasis on mindset. In a way, we are already setting intentions in everyday life without knowing it. Let me explain.
We are constantly reciting thoughts in our head and it is up to us to choose what those words are saying. Do you ever think negative thoughts about yourself? That is basically an intention right there—except it is an intention aimed at punishing yourself. The put-downs, self-hate, complaints, and derogatory thoughts are not thoughts of a creator. They keep you down. They keep you in isolated distress.
I definitely understand how situations can be tough and frustrating and it can seem impossible to think anything positive. Though, with all of the mental energy that negative thoughts require to survive in your head, you could be thinking positive thoughts and be making progress in what you really want.
So what is the one thing you need to do to make sure your intentions become a reality? Believe they are already true at this moment.
Imagine that the thing you want to bring into reality—the love, the finances, the friendship, the happiness, whatever—is already here. Imagine that you already have it. In your mind and body, imagine the feeling of being who you want to be and having what you want right now. That is you creating the intention. You’re turning the words into something REAL.
You see, this is why negative thoughts do not belong in our heads. We tend to think negatively and make ourselves sick with self-punishment over insecurities or actions that we believe we cannot change. When you believe something is true, it will be true. It is up to you if you want to believe in negatives and hinder your potential or, start thinking positively and shift your reality.
When you speak of your intentions, instead of saying “I will” or “I want to”, phrase them in the present tense. Speak of them as if you already have them and they are already real. Word your intentions using clear, self-definitive words like “I am” or “I have” and then the thing you’d like to manifest. See this post for some of my favorite mantras to repeat.
The more you say your intention aloud and believe that it is true, the more it will be.
If you’ve heard of the intention practice but weren’t quite sure what that meant, I hope this post has helped clarify that. Also, if you’ve been treating intentions like goals, but not achieving success, perhaps the one trick I mentioned can be the difference for you.
What is your experience with intention-setting? Do you have some tips that you feel help manifest intentions into reality? Please share in the comments 🙂
I’ve experienced firsthand how mantras can encourage a positive self-image and also serve as motivation for any dreams or goals. Though, I was recently provided a new perspective when I listened to The Party in My Plants Podcast with guest Erin Stutland. Erin is the creator of a concept called Mantras in motion which basically connects mantras to physical activity (read more about this on her site). I strongly believe that repetition is the key to igniting change and ingraining ideas in oneself so reciting mantras while performing a repetitive activity just makes sense!
After hearing the episode, I started thinking of what mantras resonate with me. There are a few mantras I’ve connected with over the years and I keep coming back to them. I rotate between these depending on where I am at in my life and what I’m working on. Though, they all provide a lovely dose of self-empowerment. I think the key here is to repeat. Repeat one while running or between lifts. Start your day with a mantra or let it be the phrase that occupies your thoughts when your mind wanders.
I feel encouraged to take my favorite mantras into my daily activities! Let me know if any of these resonate with you and tell me where you’ll be taking your mantras.
I am doing enough, I have enough, I am enough.*
“I am taking action, today is the day, I will feel the fear, I will do it anyway” – Erin Stutland
I love myself. I give my love to others. I attract the love I deserve.*
I am worthy of respect. I am worthy of any dreams I aspire to bring into reality. I am worthy of having a voice. And most importantly, I am worthy of love.
I have everything I need right now in the present moment.*
For mantras marked with an * asterisk, I want to note that these mantras may have been inspired by media or speakers but I’ve transformed them into phrases that work for me. I tried to find these exact phrases online but I could not. Therefore, my recommendation is to hear a phrase or motivational quote and make it your own. That is the best way to make a mantra your own and make it stick with you.
If you’d like to learn more about the idea of motivational mantras, definitely give the PiMP podcast episode with Erin a listen or check out her website!
Recently, my family and I took a day trip to a neighboring city and we spent time walking downtown. As we walked down the sidewalk, we curiously looked at the shops and restaurants, eventually coming to a corner brewery advertising Happy Hour and their new hoppy specialty.
Consequently, my dad was all too eager to go inside and was trying to get the rest of us on board. My mom shook her head and rattled on about why she dislikes beer. So, my dad turned to me to see if I wanted to go in. Let it be known that I’m always excited to try new food but I’ve discovered food allergies of mine in the past months and that makes eating out real hard.
Then, my eternal look of hesitancy on my face must have probed him to say, “You can still drink beer, can’t you?” Before I could answer he was like, “You can drink beer—it’s made from plants!”
I like my father’s style; if only it was so easy. Anyone with dietary restrictions knows they need to ask all the questions. Sometimes twice—you can’t be too careful.
As a plant-based eater (two years now!), I’ve become somewhat skilled at navigating a lackluster menu. Though, adding a dietary restriction on top of that makes life challenging to say the least. I’m not sure if I’ve formally announced it here on the blog but I am sensitive to gluten.
Many of you folks reading have probably heard of the gluten-free movement, if you aren’t already following it yourselves. I haven’t been formally tested by a doctor but I conducted my own elimination diet during the summer and noticed a huge difference in my body, mental clarity, and overall energy. My go-to avocado toast or spaghetti at restaurants is now out of the question because they contain wheat.
I can’t tell you how many times I’ve gotten eye-rolls and, “Ugh, but what’s Melanie going to eat?” remarks from others. So much so that I’ve contemplated adding in certain foods just to appease others and make dining with me easier.
If you’ve been or are currently in a similar boat then let me just be the one to tell you: YOU DON’T NEED TO CHANGE FOR ANYONE BUT YOU.
If I started eating these foods that I already know don’t feel good in my body, I’d be the only one suffering, not others. It is not worth it. I’m living this life for me so I want to feel my best! Dining out is still a deal but, if anything, I appreciate home cooking a lot more now. Simply said, eating at home allows me to completely avoid wheat allergens and continue my plant-based way of eating. WIN-WIN.
So that this post isn’t a total pointless ramble-fest, I’m going to share a loose recipe for my favorite Tumeric-Spiced Chickpea and Golden Potato Salad. Gosh, I crave it just thinking about it.
After making it several times for myself, I finally tried it out on my family and they loved it. I’m certain it was the potatoes that won them over 😉 It could’ve also been Primal Kitchen’s bomb-ass Lemon Tumeric Vinaigrette. (not sponsored!) Though, I’ve got an alternative if you don’t have the dressing. Overall, I hope you guys don’t mind the rough recipe but if you try it out, be sure to tell me what you think!
Xoxo
Melanie
Tumeric Chickpea and Golden Potato Salad
Recipe Type: Entree
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 4 salads
Ingredients
1 1/2 lb golden potatoes, rinsed and chopped into large cubes
Avocado oil
Garlic powder and salt
2 cups of cooked chickpeas
Turmeric, onion powder, garlic powder, smoked paprika, and salt (about ¼ tsp each)
Spinach or mixed salad greens
Cilantro or parsley, if preferred
Extra Virgin Olive Oil and lemon or Primal Kitchen’s Lemon Tumeric Dressing
Optional: red onion, red bell pepper
Instructions
Preheat the oven to 400 degrees Fahrenheit. Add the chopped potatoes to a lined baking sheet and coat them in a tablespoon or two of avocado oil and a generous sprinkle of garlic powder and salt. Bake for 30 minutes or until the potatoes are as tender and crispy as you like.
Meanwhile, put a cast-iron skillet on the stovetop to heat up. In a medium bowl, add the chickpeas (no liquid) and spices. Stir them around to thoroughly coat. Add a bit of avocado oil to the pan and then add the chickpeas. Cook until the chickpeas brighten and begin to crisp.
Set out four bowls with two big handfuls of greens. Coat them in a drizzle of olive oil and lemon or the Primal Kitchen Lemon Tumeric dressing. Scoop the roasted potatoes and chickpeas on top. Plus, some chopped herbs and red onions or red bell pepper, if you’ve got them on hand.
If you walk into any store, the section for personal care items and beauty gifts are is probably through the roof. There are just so many options nowadays but, if you’re like me, you want to give gifts that are actually useful. Most people have a set skincare or beauty routine already so what can your gift provide to enhance that?
If you’ve been around here before, you know how these Friday Fives work. I’m keeping the list of beauty gifts simple and showing five items both women and men can benefit from! There’s no shame in the beauty game!
I recommend creating a gift set with 2-3 of the items. 😉 Or, you can grab several of whichever stands out to you and gift it as a stocking stuffer for your pals. Whoever you’re gifting to this year, you can’t go wrong with any of these products!
Before getting into jade-rolling, I had begun a routine of self-facial massaging. The roller is an excellent tool to help ease stiff jaw muscles and encourage blood flow. After jade-rolling, my face feels the way my body does after I do a workout. It feels refreshing and full of energy! I’ve also seen improved skin texture, wrinkle reduction (I have a bothersome one between my brows), and reduced inflammation and under-eye discoloration.
Oils have become the new moisturizer. That’s not to say you shouldn’t ever use a moisturizer but oils can help assist your skin with locking in moisture! Rosehip oil is my ideal choice because it is very gentle, soothing, rich in vitamin E, and, in my experience, it has been non-comedogenic. Perhaps you’ve heard of the coconut oil craze. While I like using coconut oil in food, and occasionally as a hair mask, I wouldn’t put it on my face. It’s extremely rich and might benefit mature skin better. Otherwise, opt for gentler oils like rosehip!
If someone says they don’t like face masks they are either downplaying their love or they haven’t found the right face mask! The Detox Me mask if unique in that it provides the skin cleansing properties you want in a mask but it won’t make your skin feel stripped! It provides moisturization thanks to the Argan oil base. Another thing I love about it is the Dead Sea salt microparticles which gently help exfoliate your skin. It truly is a multitasking product. If you want to purchase it, use this link or include the code MELANIEM to score 15% off your order!
Okay, so, essential oils might not scream beauty but they are amazing gifts that can be utilized for beauty purposes. You can squeeze a bit of your moisturizer into the palm of your hand and then add a drop or two of essential oils. I named both lavender and frankincense but really you could just use one or the other and still see benefits. Whichever you choose, the essential oils should be pure grade, like the kind from Young Living, and not contain additives. Oftentimes, I’ll even add a drop to my rosehip oil (mentioned above) and my skin loves it! The essential oil + moisturizer/oil trick can be done for your face or body!
I’ve saved the best for last! Okay, all of the products I’ve named today are beyond clutch (is that word still trendy?) but these gloves are amazing. The charcoal exfoliating gloves are a better alternative to those round plushy loofahs that you might have hanging in your shower. I don’t know about you but I have a hard time feeling clean without scrubbing my skin. I used to buy sugar scrubs left and right but now I mostly just use these gloves. No need to worry about them being too rough, though—it’s all about the pressure you apply. To use: you simply put on the gloves in the shower, add a drop of soap, and start scrubbing your body. They last forever, too! I pop mine into the washing machine once in a while to freshen them up and they’re good to go.
That brings us to a wrap with my five beauty gifts! No pun intended. Okay, semi-intended. I hope you’ve gathered some ideas for stocking-stuffers or easy beauty add-ons to enhance other gifts you may be buying for friends and family. Hey, and, if nothing else, I would recommend picking up these products for yourself because they are game-changing.
Detoxes get a bad rap but our bodies naturally go through this process daily. When you add in superfoods, like in the form of a Spirulina Detox Elixir, you’re helping aid that process!
Did you notice the week-long hiatus I took from the blog? Well, I did get a post up on Friday but I wasn’t posting my usual amount because I was conducting a 5 Day Gratitude Project over on Instagram. It was a wonderful experience and those who have reached out seemed to enjoy it—which makes me very happy to hear! On the other side of things, I was pretty overindulgent with sweets last week. I think I baked three new things during the week and none of those treats are leftover….
There is definitely room for treats and I’m not about restricting but I am of the mindset that the treats shouldn’t outweigh the nutrient-dense foods. I think we can all probably agree with that 😉 That’s why I try to sneak a handful of greens into a stir-fry or add some color to my smoothies. Spirulina in particular helps with liver detoxification, nutrient absorption, along with a plethora of other health benefits. It makes the ideal addition to give your body a boost! BTW I like this brand!
My latest favorite concoction is a Spirulina Detox Elixir. And by latest favorite, I mean… it has been a solid favorite for a year now and somehow I’m barely sharing it with you! I hesitate to share “easy” recipes, like my Protein Hot Chocolate, because I feel like anyone can make these sans a recipe.
As a matter of fact, I had to actually measure out the ingredients so that I could create an actual recipe for you guys. Oftentimes, I just scoop spirulina, pour some water, add a splash of ACV and lemon and drink! You can’t go wrong with it. If it tastes too strong, just add more water. If it doesn’t taste bright enough, add more lemon or ACV.
On any given day, I love making this Spirulina Detox Elixir but I predict I’ll be enjoying it a lot more for the next few weeks! It’s refreshing, tastes great hot, cold, or room temperature, and it is easy to whip up. Spirulina does taste a little oceany but I feel the slight saltiness helps me start my day with balanced electrolytes. It has even been the subject of research to potentially improve athletic performance given its nutrient profile. I actually crave this in the mornings now!
Be sure to tag me on Instagram or leave me a comment if you give this Spirulina Detox Elixir a try!
Spirulina Detox Elixir
Recipe Type: Drinks
Author: Melanie
Prep time:
Total time:
Serves: 1 drink
Ingredients
1 ½ cups warm or room temperature water
1 teaspoon spirulina powder (use ½ tsp to ease into the taste)
1 tbsp lemon juice
1 tbsp apple cider vinegar (optional)
Instructions
Method 1 If using warm water: in a large mug, add the spirulina powder and pour the water over it. Whisk vigorously until no clumps appear.
Add the lemon juice and apple cider vinegar, if using.
Method 2 If using room temperature or cold water: I recommend adding theingredients to a blender bottle or a bottle with a sealed cap. This way, you can shake it up to mix the elixir.*
The drink is ready to go! You can drink it all at once or sip on it throughout your morning. It can also be stored in the refrigerator for later consumption.
Notes
Spirulina dissolves better in warm water but, if using cold, you’ll just need to stir it up every few minutes so the powder won’t all sink to the bottom or clump up!
3.5.3251
If, like me, you’ve got a container of spirulina because you wanted to make trendy smoothie bowls but don’t know what else to use it for, give this drink a try.
I originally created The 5 Day Gratitude Project as a video series over on my Instagram leading up to Thanksgiving. The topics I share are designed to encourage us to explore a deeper sense of gratitude. If you read this on the day this post goes live, the videos are still up. Though, I want to still provide the messages in written form because I think they are valuable topics worth revisiting. You can also read over these topics at your own pace over the course of 5 days. If you saw my videos or choose to do this project, let me know what you think of it. I may just bring this back for Thanksgiving week next year! 😉
Before you start:
If trying out this project after the original date, I recommend focusing on one topic each day for five days straight. Just read over the topics and see how they resonate with you as you go about your day.
Also, this project is designed to be as straightforward and easy to follow along as possible though I do recommend a journal to hand write your answers to the homework assignments for days 2-5. Alternatively, you may also use the notepad in your phone. The homework assignments are optional but highly recommended!
Day 1: Mindfulness in the Present Moment
We’re in an age and time where we look to online content or scroll through social media for a quick distraction to provide instant gratification.
Let me ask you: are you right now watching these videos while you’re in the company of someone else Do you have these videos playing while you’re watching TV or working on any other task? We train ourselves to think we can multitask and we can to a certain extent. Though, the more you divide your attention, the less you will be able to accomplish and, even more, the less you will feel accomplished.
Think of it: when you create a list of things you want to do, are you more likely to be able to check off all of the items of that list if you try to work on them all at once? I’ll let you consider that.
Okay, so what does any of this have to do with mindfulness? The issue I’m trying to highlight is that we’re lacking real presence in what matters. The more you flood your mind with distractions and so-called entertainment, the less energy you have to focus on yourself.
That’s all I have for today. I greatly believe breathing exercises are a way to develop presence. I’ll leave you with a link to one of my favorite videos. Tune in to what’s important, guys.
There is a hindering thought that crosses my mind and probably all of our minds at some time or another. It is a reassurance that we give ourselves that we will be able to get what we want LATER.
The thought might play out like, “Oh, if only I had more money” or, “One day I’ll have the chance to travel”. The worst of these may be when you resign to your circumstances and say, “This is just the way things are….”
The thing is: if there is something you want then there is really nothing stopping you from going after it. I know we’ve all heard that before but it’s true.
There is a concept called wabi-sabi. It’s a Japanese term primarily used to describe the perfect imperfection in art and aesthetics. Beyond that, it is also knowingness that things won’t ever be completely right or completely perfect. Life, like art, is flawed but there is beauty in that imperfection.
Life is going to continue and obstacles are going to continue being placed in our paths—that is the nature that is the imperfection of life. Embrace the idea that life is transient and imperfect and so are you.
Whatever your situation is, build from there. Life is hard but we can still accomplish everything we want if we are willing to work for it. So, there’s never a perfect time to go after what you want—there is just now.
HOMEWORK:
What is something you’ve wanted but haven’t gone after because you feel like it is too hard to achieve?
Could you perhaps be creating your own obstacles?
What is something you can do right now to change that?
Day 3: Comparison as a Tool
Theodore Roosevelt once said, “Comparison is the thief of joy”. I’m sure I’m not the only one who can attest to feeling a little unhappy when witnessing others successes.
Yesterday, we spoke about making the most of what you have but a related concern is: What do I have? It’s easy to look at or talk to other people who seem to have their life all together but, remember, nothing is perfect.
For a while I would look at others and find myself feeling less than satisfied with the way my life was going. At the same time, if you asked me what it is that I wanted I wouldn’t be able to give you an answer.
Put aside fame, power, money, opportunity, and anything else and get to the root of it. It took me time but I realized that what I found appealing in other people’s pictures and stories is the idyllic state of content existence they seemed to be in. And that is what I wanted. I think with a foundation of mindfulness, this is also easier to achieve.
Still, we all want more, right? So, what is it that you want? Hold that thought in your head. When you know what you want and what you’re working towards, you need not be affected by anyone else’s path because you’re on your own amazing journey.
Now, if you are thinking: Melanie, that’s all fine and dandy but what if I don’t know what I want? I got you. I’ve been there myself. This is where I like to see comparison as a tool.
What I started to do was look at things others were doing that I liked—and I still do this. I pick out anything from habits to career steps to spiritual practices. The key here is to look to others for inspiration but not for complete replication of their person. I take what resonates with me, leave what doesn’t, and use it to build a framework for my own self-improvement. In this case, I might not know what I’m working towards but I am building practices that feel right to me. The more you live in line with what feels right to you, the closer you’ll be to actually figuring out what you want.
HOMEWORK:
Who is someone that you admire?
What is that person doing that you like?
List any practices that you’d like to implement into your own life.
Day 4: Self-Love
Tell me, does the term might make you feel like rolling your eyes because self-love sounds like a cheesy term out of a therapy session you didn’t sign up for? It is okay to feel that way but I hope I can encourage you to reconsider what self-love means after today.
Part of what makes us hesitant to shower ourselves in self-love is the lingering discomfort we have with ourselves over past and present situations. I hope some of the tips I’ve shared the past few days have resonated. When practiced regularly, they encourage a positive mind frame so that we do not rely as much on the hindering thoughts and behaviors we may have embraced.
If you recall the Day 1 Gratitude Project topic, I mentioned how being mindful in the present moment is important because it allows us to tune into ourselves. When you spend even a few minutes alone, without distractions, you’re at an advantage to explore the things that make you YOU. I do believe that quiet reflection like meditation is extremely beneficial for this but, before you click out of here, there are other methods, too.
Spend time doing something that will benefit you—no matter how small. You can cook yourself a delicious and nourishing meal or light a candle that smells appealing to you. You can do a workout that YOU LIKE or here’s one of my favorites: changing my bed sheets. I swear there is nothing more satisfying than crawling into a bed with clean and fresh linens and wrapping myself in the sheets. It’s these small gestures that will remind us of the things that speak to our soul.
Cultivate a relationship with yourself! You are an individual with many habits, dreams, quirks, and preferences—many of which you may not even realize you have. I wish I could reach out to every single one of you, give you a hug, and tell you that you are loved. But that wouldn’t be enough to ignite self-love. The only person who can cultivate that is you.
Let go of past burdens and accept yourself for who you are in this moment. And if there is still something holding you back, then I hope tomorrow’s topic provides the affirmation you need.
HOMEWORK:
Write three specific things that you like about yourself.
Write down two things that speak to your soul! (Consider even small gestures.)
Write one thing you will do today to provide yourself with love—and hold yourself accountable!
Day 5: Worthiness
You are enough and you are worthy. Let that sink in for a moment.
For the final day of The Gratitude Project, we’ll be discussing worthiness. Too many times we equate our worthiness with empty things like how much money we have in the bank or the amount of hours we put in at a day of work. Maybe even the compliments or critiques of others are an influence. I won’t say these things don’t matter but they don’t have anything to do with your worthiness.
As a disclaimer, I’m not saying we shouldn’t appreciate those things but we need to know we are enough right now. You are enough. You have purpose, you are important, and the fact that you exist and are breathing air right now makes you worthy. This isn’t a trick or a metaphor, this is simply a fact.
Let me break this down: you are worthy of respect; you are worthy of any dreams you aspire to bring into fruition; you are worthy of having a voice; most of all, you are worthy of love.
YOU GUYS. This brings us to the conclusion of the 5 Day Gratitude Project! The things I’ve shared this week have been practices that have been big in changing the way I experience gratitude. I am always trying to work on myself and I am grateful for the ability to learn and improve and share some of that with you.
I hope you’ve gathered something of meaning during these past 5 days. This has been a project really close to my heart and I am so appreciative that you’ve let me share it with you. Let me know what you think if you’ve followed along!
This was everything that was touched on over these past 5 days. Read over any topics you may have missed in video form or feel free to revisit this project and participate in the challenge on your own time.
HOMEWORK:
Finish this sentence with whatever feels right: I am worthy of ________________________.
What advice would you give to someone struggling to feel content with themselves? Could you use this same advice?
Who are you thankful for? List however many people come to mind!
Foster relationships. Reach out to at least one person who you haven’t spoken to in a while but whom is important to you.
In the spirit of Thanksgiving, I’ll leave you with a final thought:
The world won’t stop turning without you in it…but that doesn’t mean you can’t be memorable. Your words, your actions, and your kindness live forever in the hearts you touch.
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
Cookie
Duration
Description
cookielawinfo-checbox-analytics
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checbox-functional
11 months
The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checbox-others
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-necessary
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-performance
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy
11 months
The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
