Health and wholefood cookery / healthy eating Books

Book SynopsisTrade Review“I love following Alex Snodgrass and her easy, nutritious, and delicious recipes! Dinner Tonight is the perfect book for anyone looking to prepare a yummy, healthy dinner and still have plenty of time to enjoy it with those around their table.” — Katie Couric “Alex’s ability to know what you want to eat and what you want to eat right now is unmatched! This cookbook will help you get dinner on the table with ingredients that are going to pack some serious flavor. Plan on adding dozens of new recipes to your regular rotation.” — Gaby Dalkin, New York Times bestselling author of Take It Easy “Snodgrass tackles American weeknight fare, delivering robust and brightly-hued meals that are jazzed-up versions of old favorites. There’s something for everyone, from lighter dishes like salads, soups, and stir-fries, to bakes, casseroles, and meatier mains. . . . This attractive offering will reinvigorate readers into putting nutritious and satisfying dinners on the table.” — Booklist “The variety, simplicity, and flexibility of these recipes make this a handy guide for home cooks tackling the challenges of weeknight family dinners” — Publishers Weekly

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Book SynopsisFrom Elisa Rossi, the creator and recipe developer of Happy Skin Kitchen, more than 100 everyday, skin-enriching, plant-based recipes for better health and a youthful radiant complexion.What is the secret to the clearest, most radiant skin of your life? The answer is right here on our plates. Feed your skin with exactly what it needs to glow and experience your own transformation with over 100 skin-enriching, plant-based recipes, packed with powerful nutrients to nourish your skin from within.Based on Elisa Rossi?s own journey of fighting hormonal cystic acne, and the latest science-based research with the input and expertise of nutritional therapist Sophie Trotman,Happy Skin Kitchenshares recipes with essential building blocks for a dewy complexion, strong nails, and luscious healthy hair. Slow the exterior signs of aging and prevent unsightly breakouts using Elisa?s 15 favorite secret ?skingredients,? fantastic for building collagen as well as delivering antioxidant and anti-inflammatory properties.Nourish your skin from the inside out with soulful soups and stews, pastas that pack a flavor punch, fermented foods, bountiful breakfasts, satisfying salads, and sweets and snacks that won?t result in a breakout. The path to flawless, youthful, supple skin starts in your own kitchen, without the need for expensive creams and treatments.

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Book Synopsis Kitchen Cures is your complete solutions guide that links what you eat to how you look and feel. It shows you just how easy it is to alleviate common health complaints through nutrient-dense and delicious whole foods—without having to overhaul your entire diet! Whether you lack energy or libido, have excess belly fat, tummy troubles, or joint pain, or are suffering from other health issues, Kitchen Cures offers simple and easy-to-implement solutions to relieve whatever ails you.  Lack energy? Learn which parts of a coconut can boost your energy immediately. Stressed out? Chocolate can help you chill! Low libido? Find out which pungent root veggie can boost it in no time. Lack lustrous locks? Vinegar can change that! Plus, an entire DIY kitchen beauty section reveals the fountain of youth Kitchen Cures includes 40 simple, nutritious, and delicious gluten-free recipes. From th

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Book Synopsis Joyous Health is a fresh new approach to eating that will change the way  you think about food and what you eat, offering a simple and practical  path to creating a healthy lifestyle. Holistic  nutritionist Joy McCarthy, creator of the popular blog Joyous Health , explains how to eat and live  joyously with amazing results, both inside and out: • improved digestion • increased energy and zest for life • sleeping like a baby • glowing skin and shiny hair • balanced hormones • weight loss and increased libido • lowered blood pressure and cholesterol • feeling fabulous every day Joyous Health celebrates eating delicious, clean whole foods.  Featuring beautiful color  photography, the book contains 80 recipes with pure ingredients  and tasty combinations, including Carrot Cake Smoothie, Coconut  F

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Book SynopsisNational Winner for Gourmand World Cookbook Awards 2017 - Family BooksWinner of the 2018 Taste Canada Awards - General Cookbooks, SilverDelicious, wholesome family-friendly recipes from the creator of the award-winning Simple Bites blogToasty warm in the winter and cool in the summer, Aimée’s comfortable kitchen is a place where the family gathers, cooks together, and celebrates everyday life. In The Simple Bites Kitchen, she brings her love of whole foods to the table and shares heart-warming kitchen stories and recipes that are nutritious, fairly simple to make, and utterly delicious. Aimée knows the challenges that come with feeding a family and tackles them head on by providing lunchbox inspiration, supper solutions and healthy snack options. Aimée’s collection of 100 wholesome recipes draws on her experience as a mom and a seaso

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Book SynopsisWhatever your body shape, fitness level, or age, feel amazing after just 1 week of 7-minute workouts, recipes, and Lucy's positive mindset to help you believe in yourself and love your body.Find just 7 minutes a day over a week and follow one of Lucy Wyndham-Read's workouts daily to shape up and feel your best self. Try her supporting recipes for even greater impact. No equipment is needed, the exercises are easy and effective whatever your body shape and fitness level, and yes, you really do only need 7 minutes a day. Lucy wants us to all to love our bodies and feel our best quickly and easily. The seven workouts - all exclusive to the book - speak to real women: Melt Off Belly Fat, Little Black Dress Workout, Love My Legs, Super Health Fix. They are demonstrated with illustrations of women of all ages, shapes and sizes - no unattainable skinny models. Try one for a week and you will want to do more. Followers (Lucy has over 1 million across YouTube and Instagr

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Book SynopsisEvery family’s essential cookbook and invaluable reference for eating tasty, healthy meals based on the new Canada’s Food Guide.Fast food and packaged meals have become a way of life for many busy families. While these foods may seem convenient, they come at a price: childhood obesity and type II diabetes are on the rise, while children are being deprived of the benefits of real food. Now, from the co-author of The Baby’s Table and a respected pediatrician comes a user-friendly book for the whole family. This book covers the finicky toddler to the ravenous teen and all the stages in between. Here are 150 easy and appealing recipes that everyone will enjoy, featuring great ideas for healthy school lunches, snacks and family meals. What’s more, it’s the only book based on the new Canada’s Food Guide, published in 2007. The Good Food Book for Families will help Canadians understand and use the guide to its fullest.

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Book SynopsisFrom the American Heart Association, 150 healthy, flavorful, easy-to-make recipes that the whole family will enjoy Searching for meals that are not only appealing to the whole family but also nutritious, tasty alternatives to convenience products and fast food? The nation’s most trusted authority on heart-healthy living presents nourishing, delectable recipes to please the palates of family members of all ages. Since the main dish is usually the starting point of meal planning, more than half the 150 recipes in this book are for entrées.With American Heart Association Healthy Family Meals, you’ll be serving healthy, flavor-packed dishes to your family every night of the week. Chapters include: • Busy Nights recipes, like Pesto Presto Sirloin and Spring Ragù with Spiral Pasta, which are especially quick and easy to prepare—each of them can be made, start to finish, in 30 minutes or

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Book SynopsisMore than just a cookbook, New York Times bestselling Clean Slate is the complete go-to guide for boosting your energy and feeling your best.It’s time to hit the reset button. This book emphasizes eating clean, whole, unprocessed foods as part of a primarily plant-based diet, with delicious and healthy recipes that make it easy to do just that. Refreshing juices and smoothies, savory snacks, protein-packed main dishes, and even delectable desserts will keep you satisfied all day long; among them are plenty of vegan, vegetarian, gluten-free, and allergen-free options, each identified by helpful icons.  Clean Slate also provides you with the nutritionally sound information you need to shop for and prepare food that nourishes body and mind. You’ll find guidelines for restocking your pantry with whole grains, beans and legumes, lean proteins, and healthy fats; glossaries of the best sources of detoxifiers, antioxidants, an

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Book SynopsisFood Network star and New York Times bestselling author Melissa d'Arabian proves that healthy eating at home is easy, achievable, and affordable. Everyone wants to feel good about what they are eating, serving guests, and feeding their families, but most of us don't do our weekly shopping at pricey specialty stores--we do it at the local supermarket and we don't want it to break the bank. In her second book, Melissa demystifies the task of preparing nutritious and delicious food by showing exactly how you can make your grocery store work for you. She offers helpful strategies for shopping, cooking, and entertaining, as well as meal blueprints and nutritional information throughout. This book will make you confident about the food you're buying, preparing, and eating. Delicious recipes like Almond Waffles with Raspberry-Basil Sauce, Kale and White Bean Caesar Salad in a Jar, Slow-Roasted Tomato Spaghettini, Flatiron Steaks with Quick Cauliflower Kimc

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Book SynopsisFood Network's most beautiful star shares her secrets for staying fit and feeling great in this gorgeous, practical book with healthy recipes including nutritional information, and personal lifestyle and beauty tips.The number one question that Giada De Laurentiis is asked by fans is, How do you stay so trim? Admirers then ask about her favorite recipes, her nail polish color, her exercise routine. . . and much more. In Giada's Feel Good Food, she answers all of these questions in her most personal and also most hardworking book yet.Here are 120 recipes for breakfasts, juices, lunches, snacks, dinners, and desserts—each with nutritional breakdowns—that can be combined into 30 days of delicious feel-good meals. Special sections delve into Giada's everyday life, including her beauty and exercise routines, how she satisfies sugar fixes, what's always in her bag, and her ordering tips for eating in restaurants. With 100 color phot

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Book SynopsisSUGAR BUSTERS!® forever changed the way Americans eat, offering a delicious new approach to diet and health. The SUGAR BUSTERS!® Shopper’s Guide soon followed-and made finding SUGAR BUSTERS!®-friendly fare at the grocery store and supermarket a snap. Now, five years later, this revolutionary little guide has been completely revised and updated to include more food selections and more brand names than ever before.Forget measuring, weighing, and counting fat grams and calories. Throw those charts and graphs out the door! Organized like your grocery store, this handy book takes you aisle by aisle, department by department, pointing out exactly what you can and cannot eat, including: • fresh produce • meat • seafood • dairy• deli • bakery/breads • beverages• snacks • prepared foods • condimentsAlso includes essential tips for lite-weight travel and reading food

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Book Synopsis100 plus all-new healthy recipes for the Instant Pot (many gluten-free and diary-free) from the best-selling author of Indian Instant Pot and Instant Pot Fast and Easy.

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Book SynopsisFrom the best-selling authority on Chinese cooking, a groundbreaking cookbook based on the Asian philosophy of food as health-giving. These 200 delectable recipes not only taste superb but also have specific healing properties. It’s a question of balance: countering yin, or cooling, foods, with yang, or hot, foods, and neutralizers like rice andnoodles. It is all here in this remarkable book. From the exotic to the earthy, Simonds will convince you that you can enjoy marvelous food every day—relishing its good taste and knowing it is good for you.

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Book SynopsisFrom the children of bestselling Italian cookbook writer Lidia Bastianich—a wonderfully informative, easy-to-use cookbook with 100 recipes, all under 500 calories, that provide simple ways to make pasta an integral part of a healthy and well-balanced lifestyle, even if you’re gluten-free.Having grown up with Lidia Bastianich as their mother, Tanya and Joe Bastianich are no strangers to great-tasting Italian cooking. Today, the siblings both have illustrious careers in the culinary world—writing cookbooks, running restaurants, hosting television shows—and yet they are still faced with the question that many of us encounter in the kitchen every day: how can we enjoy the pasta that we crave in a healthy and satisfying way?  Here, the brother and sister have paired up to give us that answer in 100 recipes, each under 500 calories per serving, that are as good for you as they are delectable. Do not be fooled: this is not a diet b

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Book SynopsisFrom the powerhouse blogger behind Detoxinistadotcom, here are 100 quick, affordable, and delicious whole-food recipes that make it easy for you and your family to follow a healthy lifestyle. In No Excuses Detox, Megan Gilmore presents a collection of satisfying, family-friendly recipes developed with speed, convenience, and optimum digestion in mind. Because enjoying what you eat on a daily basis is crucial to maintaining health goals, these recipes for comfort food favorites--from Freezer Oat Waffles, Butternut Mac n’ Cheese, Quinoa Pizza, Loaded Nacho Dip, and Avocado Caesar Salad to Frosty Chocolate Shakes, No-Bake Brownie Bites, and Carrot Cake Cupcakes—taste just as good as their traditional counterparts, but are healthier versions packed with nutrients. Megan Gilmore sharply identifies many of the reasons people fail to stick to a healthy diet—too busy, budget conscious, cooking for picky eaters, concerns about taste

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Book SynopsisEating healthy gets a whole lot easier with this delicious collection of 75 recipes—each one photographed—for nutritious and satisfying meals made quickly in your electric pressure cooker, all developed by a certified nutritionist and cookbook author for maximum health and flavor.In The Fresh and Healthy Instant Pot Cookbook, Megan Gilmore presents recipes that use easy-to-find, whole-food ingredients for simple weeknight meals from morning to night—through the revolutionary cooking power of the Instant Pot, an electric, programmable multicooker. There are gluten-free options for each recipe, and all recipes are free of refined sugar and many of the most common food allergens, yet don't scrimp on flavor. With dishes like Korean Chicken Bowls, Eggplant Parmesan Bake, Peanut Butter Crunch Granola Bars, Flourless Banana Oat Bread, and One-Pot Chocolate Cake and Frosting, following a healthy diet while enjoying your favorite whole foods h

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Book SynopsisThis enticing collection of more than 75 easy, inventive, well-tested vegan recipes for the incredibly popular electric pressure cooker, the Instant Pot, is the go-to source for mouthwatering plant-based weekday meals.The best-selling Instant Pot makes cooking delicious meals a snap! But finding vegan recipes that are both inspiring and trustworthy has proven difficult, until now. The Essential Vegan Instant Pot Cookbook presents a collection of quick and easy vegan recipes that cover each meal of the day, offering tried-and-true dishes with a modern twist, such as Black Bean Tamale Casserole, Root Vegetable Tagine with Couscous, African Peanut Stew, Jerk Tofu Wraps, and more. And best of all, they're all well-tested and authorized by Instant Pot. With beautiful photography and an attractive package, this book is an indulgence for home cooks who live a plant-based lifestyle as well as healthy eaters looking to incorporate more meatless Mondays into their we

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Book SynopsisFrom the bestselling author of UnDiet comes a colorful and easy-to-follow cookbook bursting with 130 recipes as delicious as they are good for you.     Is it possible to look and feel your best while eating the most delicious food? According to leading nutritionist and educator Meghan Telpner, absolutely! The UnDiet Cookbook is a collection of Meghan's most health-promoting and tasty recipes, from life-fueling juices, smoothies and breakfasts, to everyday staples and condiments, to mouthwatering entrees and delectable desserts--and everything in-between, including tips for entertaining, edible beauty, and travel. With her signature style and voice, Meghan introduces readers to the UnDiet world: an inspiring lifestyle that doesn't mandate any one style or label of eating, cleansing, or dieting--only beautiful, nourishing, vibrant living.     Every recipe in the pages of The UnDiet Cookbook is gluten-free, d

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Book SynopsisA compilation of 200 simple, delicious recipes using all-natural ingredients; meal plans; time-saving tips; and advice that will take the guesswork out of dinner, from the creator of the popular Wellness Mama website. With six kids, a popular blog, and no free time, Katie Wells, knows firsthand how difficult it is to cook a healthy, homemade dinner every night. Faced with her own health challenges, and also concerned about the frightening statistics on the future health of her children’s generation, Katie began to evaluate the foods she was eating and feeding to her family. She became determined to find a way to create and serve meals that were wholesome, easy to prepare, budget-friendly, and family approved. The recipes and practical advice Katie offers in The Wellness Mama Cookbook will help you eliminate processed foods and move toward more healthy, home-cooked meals that are easily prepared—most in thirty minutes or less. The

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Book Synopsis* Features the latest dietary guidelines and healthy cooking techniques. * Covers a wide range of health- and environment-related topics of concern to today's diners, such as organic ingredients, local sourcing, farm-to-fork initiatives, and much more.Table of ContentsAcknowledgments xii Preface xiii Introduction xiv 1 HEALTHY EATING PATTERNS 1 2 HEALTHY INGREDIENTS 38 3 THE TECHNIQUES 98 4 DEVELOPING HEALTHY RECIPES AND MENUS 156 5 SOUPS, SALADS, AND APPETIZERS 190 6 MAIN DISHES FOR LUNCHES AND DINNERS 258 7 SIDE DISHES 340 8 BREAKFAST AND BEVERAGES 386 9 BAKED GOODS AND DESSERTS 408 10 CHEF'S PANTRY 442 APPENDIX: RECIPE ANALYSIS 482 RECOMMENDED RESOURCES AND READINGS 515 GLOSSARY 517 RECIPE INDEX 537 SUBJECT INDEX 556

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Book SynopsisEat for better health and weight loss the Paleo way with this revised edition of the bestselling guide-over 100,000 copies sold to date! Healthy, delicious, and simple, the Paleo Diet is the diet we were designed to eat.Table of ContentsPreface to the Revised Edition. Acknowledgments. Part One: Understanding the Paleo Diet. Introduction. 1. Not Just Another Low-Carb Diet. 2. The Ground Rules for the Paleo Diet. 3. How Our Diet Went Wrong and What You Can Do about It. Part Two: Losing Weight and Preventing and Healing Diseases. 4. Losing Weight the Paleo Diet Way. 5. Metabolic Syndrome: Diseases of Civilization. 6. Food as Medicine: How Paleo Diets Improve Health and Well-Being. Part Three: The Paleo Diet Program. 7. Eating Great: What to Eat, What to Avoid. 8. The Paleo Diet User's Manual. 9. The Meal Plans for the Three Levels of the Paleo Diet. 10. Paleo Recipes. 11. Paleo Exercise. 12. Living the Paleo Diet. Appendix A: Acid-Base Values of Common Foods (100-gram portions). Appendix B: Comparison of the Total Fat in Domestic and Wild Meats. Appendix C: Practical Implementation of Parts of the Paleo Diet on a Global Scale. Resources. Bibliography. Index.

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Book SynopsisAt last! The cookbook based on the bestselling The Paleo Diet Dr. Loren Cordain's The Paleo Diet has helped thousands of people lose weight, keep it off, and learn how to eat for good health by following the diet of our Paleolithic ancestors and eating the foods we were genetically designed to eat.Trade Review'...some intriguing recipes in the new cookbook guaranteed not to leave you feeling hungry.' (Jewish Chronicle, December 2010).Table of ContentsAcknowledgments. Introduction. 1 The Paleo Diet Basics. 2 Paleo Kitchen Guidelines. 3 Paleo Breakfasts. 4 Paleo Snacks and Appetizers. 5 Paleo Poultry. 6 Paleo Beef, Pork, and Lamb. 7 Paleo Bison, Game Meat, and Jerky. 8 Paleo Fish and Seafood. 9 Paleo Salads. 10 Paleo Vegetable Dishes. 11 Condiments, Salad Dressings, Sauces, and Fruit Purees. 12 Paleo Beverages and Desserts. 13 The Paleo Diet Two-Week Meal Plan. 14 Treats and Meals for CrossFitters and Athletes. Resources. Index.

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Book SynopsisEnjoy even more recipes made with Madame Labriski's famous date puree! From breakfasts to desserts, drinks to snacks, these recipes are free of refined sugar, and there are vegan and dairy-, gluten-, and nut-free options throughout.Goodbye Refined Sugar! by Madame Labriski features the secret weapon to healthy, tasty, and fueling treats free of refined sugar: date puree--a naturally sweet fruit puree that is also rich in fiber. Enjoy fueling breakfasts and hearty loaves, snack on delicious cookies, muffins, donuts, and biscotti, and sip on protein-packed smoothies perfect for pre- and post-workouts. Featuring recipes made with accessible ingredients and plenty of dietary options available, Madame Labriski's fun and easy approach is perfect for cooking with the whole family. And bonus: you and your loved ones can kick refined sugar to the curb while still enjoying those sweet moments in life!

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Book SynopsisActivate your weight-loss autopilot—use the power of simple intermittent fasting to lose the pounds and keep them off, from Hollywood trainer and #1 New York Times bestselling author Jorge Cruise. Timing is everything when it comes to losing weight. Or, as celebrity trainer Jorge Cruise explains: When we eat is as important as what we eat. Building on the scientifically proven but hard-to-sustain day-on, day-off technique known as “intermittent fasting,” Cruise has developed a revolutionary masterplan that simplifies your calendar and eliminates between-meal hunger. He divides every day into two easy-to-remember nutritional zones: a 16-hour evening and overnight “burn zone” (semi-fasting) followed by an 8-hour “boost zone” (eating). Ingeniously, his plan also includes “bumper foods” that can be consumed in either zone—around the clock—to keep you satiated and

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Book SynopsisEasy, healthy drinks and smoothies made with kombucha, kefir, yogurt, almond milk, and more These days, it seems everyone is always talking about juicing, cleanses, and smoothies.

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Book SynopsisEllie Krieger, New York Times best-selling and multi-award-winning author, has written a cookbook devoted to the kind of recipes that her fans have been waiting for make-ahead meals. For those who are always short on time when it comes to cooking, Ellie is here to help.

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Book SynopsisLoren Cordain, author of The Paleo Diet, understands that we live busy lives, but he also knows this is no reason to sacrifice good health; a great dinner that follows The Paleo Diet is only 30 minutes away with this innovative cookbook. The book has a range of speedy meals, from flash-roasted fish to microwave peach chutney for pork chops.

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Book SynopsisWith a foreword by Ree Drummond, this beautiful book has 100 easier, faster, lightened-up Southern recipes, from the blogger behind the popular Add a Pinch website. A generation ago, home cooks may have had all day to prepare dinner, but most folks now want convenient, fast recipes that don’t rely on canned soups or other processed products. Here, fresh ingredients take center stage in slow cooker meals, casseroles and one-dish suppers, salads, soups, and desserts that have deep, satisfying flavors but are a cinch to make. Smart swaps like Greek yogurt for mayo in pimento cheese and cauliflower “rice” put a modern spin on these dishes. With 75 color photographs and lots of sidebars, this is the new Southern cooking handbook.

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Book SynopsisAn innovative 16-day plan that combines the fat-burning benefits of a ketogenic diet with the brain-clearing and keto-flu protection of alkaline food, by the USA Today bestselling author of The Hormone Fix.“A powerful program that paves the way for lasting health, longevity, and disease resistance.”—David Perlmutter, MD, New York Times bestselling author of Grain BrainAre you having a hard time losing weight? Do you suffer from brain fog, lack of focus, or poor memory? Do you run out of energy halfway through the day? Do you have unwanted cravings? If you answered “yes” to any of these questions, join the club! In this revolutionary book, Dr. Anna Cabeca shares a proven way to finally give you the results you want, need, and deserve. There is no question that going keto works. This strict high-fat/low-carb diet denies the body glucose as a main source of energy and instead promo

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Book SynopsisWhat a gift The Joy of Food is. The recipes, the illustrations (which I want to frame), the knowledge are all, indeed, a total joy. Rory is a masterful teacher but it is his love of ingredients that will send you straight into the kitchen.' Yotam OttolenghiThis is the book Rory O'Connell was born to write. Not only a collection of good things to eat, showcasing the best of Irish seasonal produce from Rustic Chicken, Swiss Chard and Tarragon Tart to Blackberry and Sweet Geranium Posset, The Joy of Food is also a celebration of everything Rory is passionate about: first-rate ingredients, simple and respectful cooking techniques and the absolute pleasure that comes from enjoying and sharing the result.Accompanying the recipes are Rory's charming original illustrations and personal essays in praise of everything from hazelnuts to the humble hen.The Joy of Food is, quite simply, a book for every food lover's home.Take it from me, the foodie in your life with love it' Jenny Greene, 2FMThe book is a hymn to flavour, sustainability, seasonality and the simple joy of appreciating good food' Clodagh Finn, Irish ExaminerRory O'Connell's new book, The Joy of Food, is so much more than a recipe book. It's a collection of beautiful essays and illustrations, and the sense of joy O'Connell takes form this time spent in the kitchen will leave you feeling uplifted and comforted.' Sarah Caden and Liadán Hynes, Sunday Independent Life MagazineThe book is beautifully written. I love the illustrations. I love the recipes. It is like an absolute hug.' Claire McKenna, Alive and Kicking, Newstalk

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Book SynopsisExamine your world to find fresh and tasty wild foods!Stumbling upon plump wild berries on a hike or discovering succulent fresh mushrooms on the forest floor can be a welcome surprise. Turn up these happy accidents to a whole new level with the only guide on foraging you'll ever need! Chock full of tips on finding and identifying fruits, flowers, roots, shoots, nuts, foliage, and more, this helpful guide shows you how to safely and successfully find and enjoy wild edibles. In this Outdoor Adventure Guide, you'll find: -Detailed descriptions of over 70 plants and wild foods you can safely pick and eat.-Color photos of safe-to-eat plants at various stages of development.-30 tasty recipes to transform your harvests into delicious dishes in the field.-Tips of foraging safely, spotting possible pollutants, and protecting yourself from insects and wild animals.-A handy calendar of when plants are available by season and r

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