MENU SUGGESTIONS

By Dr. Katie Leah, N.D.

BREAKFAST
Oatmeal with berries Yogurt with fresh

LUNCH
Spinach or lettuce

DINNER
Grilled fish with

SNACK
Protein bars Fresh fruit Fresh vegetables or

fruit and granola

Fruit smoothie with

protein powder Egg breakfast sandwich or wrap Whole wheat pancakes with blueberries

salad with grilled chicken Lean roasted turkey sandwich on whole grain bread or in a wrap Homemade vegetable or chicken soup Quinoa Greek Salad with crackers and hummus Leftovers from dinner the night before make a great lunch the next day

brown rice and vegetables Sheppards pie with lean turkey or chicken Friend rice with shrimp or chicken Chicken or beef stirfry over brown rice Roasted chicken with sweet potatoes Chicken or turkey burgers Whole wheat or Brown rice pasta with meat sauce

rice crackers with hummus Raw nuts and seeds Homemade trail mix Protein shake Crispy Rice Squares

HOW TO COOK
Brown Rice 2-cups water to 1-cup rice bring to a boil uncovered, then reduce heat to low & cook for 40-45 minutes with the lid on. Barley 5-cups water to 1-cup barley cook for 1 hour & 15 minutes on low, and drain excess water if necessary. 1 cup of dry barley equals 3.75 cups cooked. Quinoa (pronounced Keen-wah) 2 cups water to 1 cup quinoa must rinse well for several minutes before cooking or it will be bitter. In a medium sized pot, put quinoa and cold water and bring to a boil with the lid on. Once boiling, turn down to minimum and cook for 12 minutes. After 12 minutes, turn off the element, but leave the pot on the stove and let rest for another 5 minutes with the lid on. Cook like rice but only for about 15-20 minutes, until fluffy. Keeps in the fridge for use in hot and cold dishes for 3-5 days.

2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

Breakfast Recipes
Rise & shine breakfast sandwich
Makes 1 serving Try this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so much better for you. Compare this sandwich with the leading egg sandwich from a fast food restaurant at 300 calories, 12 g of fat, 5 g of saturated fat and 820 mg of sodium. Ingredients 1/4 cup (50 mL) liquid egg substitute 2 tbsp (25 mL) light mozzarella cheese, shredded 2 tbsp (25 mL) red pepper, finely diced 1 tbsp (15 mL) sodium reduced deli ham, finely sliced Pepper to taste 1/8 tsp (1 mL) Italian seasoning (optional) 1 whole-grain English muffin, toasted Directions 1. Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray. 2. In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute. 3. Place egg on the toasted English muffin and off you go!

Walnut Granola
This nutritious granola is packed with good-for-you ingredients. The oats and bran give you the fibre your body needs, the honey and vanilla are added for a touch of sweetness, while the walnuts provide added crunch and omega-3s. Ingredients 4 cups (1 L) quick cooking (not instant) rolled oats 2 cups (500 mL) natural wheat bran 1 cup (250 mL) chopped walnuts 1/2 cup (125 mL) liquid honey 2 tsp (10 mL) vanilla 1 1/2 cups (375 mL) raisins (or dried cranberries, chopped dried apples, apricots or other mixed dried fruit) fresh fruit for garnish as desired Instructions 1. In a large bowl stir together oatmeal, bran and walnuts. 2. In a small microwaveable bowl, combine honey and vanilla; microwave on high for about 20 seconds until runny. 3. Stir to mix; pour over dry ingredients and toss to coat well. 4. Spread evenly in large shallow baking pan and bake in 300 F (150 C) oven for about 30 minutes, or until golden, stirring two or three times. 5. Cool completely; it will crisp as it cools. 6. Stir in raisins or dried fruit; store in airtight container. Makes 10 servings

Make-ahead whole-wheat blueberry pancakes

Makes 12 servings 2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

These pancakes are made with whole-wheat flour and flax for a good source of fibre and some hearthealthy omega-3. Freeze them for a quick breakfast (just pop them in the toaster) or for a great graband-go snack. You can also enjoy them right off the griddle. Ingredients 2 cups (500 mL) buttermilk 1 tbsp (15 mL) canola oil 2 tsp (10 mL) vanilla extract 1/4 cup (50 mL) maple syrup 2 eggs 1 cup (250 mL) whole-wheat flour 1/2 cup (125 mL) ground flax seed 1/2 cup (125 mL) oat bran 1 tsp (5 mL) baking soda 1 tsp (5 mL) baking powder 1/4 tsp (1 mL) salt 1/2 cup (125 mL) frozen wild blueberries Top the pancakes off with apple butter. Directions 1. In a large bowl mix together buttermilk, oil, vanilla, maple syrup, and eggs. 2. In a second bowl combine flour, flax, oat bran, baking soda, baking powder and salt. 3. Add dry ingredients to the wet ingredients and whisk together until you get a smooth batter. Gently stir in blueberries. 4. Preheat non-stick fry pan or griddle to medium heat. Use a cup measure to spoon the batter into the pan. When finished cooking, place on wax paper to cool. There should be 12 pancakes. 5. When fully cooled, stack pancakes with wax paper in between and place in a resealable freezer bag. Place in freezer. 6. To serve: Remove one pancake from the freezer and place in toaster on the darkest setting. When finished, cut in half, spread with apple butter and serve like a sandwich. Perfect for running out the door!

Yogurt parfait
Makes 2 servings When you think of a parfait, you may picture ice cream layered with dessert sauce or candy. Here's a healthier version, which includes yogurt and lots of fruit. Please note: This does not represent 1 serving of milk and is more than 1 serving of fruit Ingredients 1 cup (250 mL) low-fat vanilla yogurt cup (125 mL) unsweetened applesauce 1 cup (250 mL) fresh or frozen unsweetened strawberries, mashed 2 strawberries cut in half, for garnish (optional) Directions 1. Alternate layers of yogurt, applesauce and strawberry mash in individual clear serving dishes. 2. Top with strawberry halves.

2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

Dinner Recipes
Fresh trout salad with spiced California walnuts
Serves 4 Peppery watercress, sweet orange segments and spiced walnuts make the perfect bed for fresh trout which is marinated in the fridge for maximum flavour. If possible, have the fishmonger butterfly the trout for you. Ingredients 2 trout, boned and butterflied (about lb / 125 g per trout) 1 shallot, finely diced 1/2 cup (125 mL) fresh orange juice 2 tbsp (25 mL) mirin or other sweet cooking wine 2 tsp (10 mL) fennel seeds 2/3 cup (150 mL) California walnut pieces 1/4 cup (50 mL) granulated sugar 1/4 tsp (1 mL) salt 1/2 tsp (2 mL) five-spice powder 1 tbsp (15 mL) lightly beaten egg white 2 oranges, peeled and thinly sliced, reserving 4 slices for garnish 1 1/2 cups (375 mL) thinly sliced fennel plus a few fronds for garnish 2 bunches fresh watercress, tough stems removed Directions 1. Coat a non-stick skillet with canola cooking spray. Cook trout over medium-high heat, skin side down, until just golden and slightly crisp, about 4 minutes. Turn once and cook an additional 4 minutes. Place trout skin side down in a shallow dish and set aside. 2. In same pan, add another spray of canola oil and cook shallots until just softened but not browned, approximately 2 minutes. Combine shallots, orange juice, mirin and fennel seeds and pour over trout. Cover and refrigerate for at least one hour, or overnight. 3. While trout is marinating, preheat oven to 250 F (100 C). In a small bowl, combine walnuts with sugar, salt, five spice powder and egg white. Spread on a non-stick baking pan and bake until golden, stirring occasionally; about 45 to 60 minutes. Cool walnuts to room temperature. Break apart any walnuts that stick together. 4. Remove trout from marinade and reserve 2 tbsp (25 mL) of the marinade for the dressing. Remove and discard skin; separate to create 4 equal fillets. Bring to room temperature. 5. In a large bowl, combine orange slices, fennel, watercress and reserved marinade. Toss gently. 6. Divide mixture among 4 plates, top each with a trout fillet and sprinkle with walnuts. Garnish with reserved orange slices and fennel fronds and serve immediately.

Grilled salmon with red pepper and edamame

Makes 4 servings Your grill isnt just for beef. Try this tasty grilled salmon with edamame, Japanese soybeans. Ingredients 1 cup (250 mL) frozen edamame beans (available in most grocery stores) 1/2 cup (125 mL) water 1 lb (500 g) salmon, cut in four pieces 1 red pepper, seeded and cut into thin strips 1 leek, white and light green part only, washed and cut into thin strips 3 tbsp (45 mL) white wine tsp (2 mL) dried dill tsp (2 mL) black pepper 1/8 tsp (0.5 mL) salt Directions 1. Preheat the BBQ (or oven) to 400 F (200 C). 2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

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In a microwave safe bowl, cover the edamame beans with water and microwave for 2 minutes. Drain and set aside. Lay out 4 large squares of tinfoil. On each square place one piece of fish and divide the amount of the red pepper, leek and edamame beans (about cup / 175 mL) and place on top. In a small bowl combine the wine, dill, pepper and salt. Divide among the fish, and pour over top of each. Wrap up tinfoil tightly. Cook for 15 minutes. Open and serve.

Orange Glazed Salmon

Makes 4 servings Cutting down salt by using simple ingredient of orange zest and orange juice to enhance flavour, heart healthy salmon has never tasted this good. Enjoy the benefit of omega-3 without giving up on taste. Ingredients: 12 oz (360g) salmon fillet without skin ? 1 tsp (5 mL) orange zest 1 whole (131g) fresh orange (juiced) 1 tsp (5 mL) honey tsp (2 mL) salt tsp (2 mL) pepper 2 tsp (10 mL) olive oil Directions: 1. Thoroughly wash and dry orange before zesting. 2. Use a medium-fine grater, grate the orange until only the white pith remains over the fruit. The orange zest will be used to flavor the salmon. Be careful not to use any white pith as it is bitter in taste. 3. Cut orange in half and squeeze out all the juice. 4. Mix orange juice, honey, salt, pepper and orange zest together to make marinade for the salmon. 5. Pour marinade over salmon and marinate salmon for 15 minutes. 6. Remove salmon from marinade. Save marinade to make the glaze for the salmon later on. 7. Brush salmon with olive oil before placing them on the heated grill. Cook until fish turn opaque and turn the salmon over once during cooking. It will take approximately 7-9 minutes altogether pending on the thickness of the salmon. 8. In a small pot using high heat, reduce the leftover marinade to a glaze. 9. Drizzle the glaze over salmon before serving.

Roasted BBQ chicken with sweet potato mash

Makes 4 servings Roasted chicken and sweet potatoes is a simple comforting meal. Ingredients Chicken 5 chicken breasts, bone in, cut in half cup (50 mL) BBQ sauce pepper to taste Sweet potato 6 cups (1500 mL) diced sweet potato 2 tbsp (25 mL) butter tsp (1 mL) salt pepper to taste Directions 1. Preheat oven to 350 F (180 C). 2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

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Cut chicken and place in a large bowl. Toss with BBQ sauce and pepper and place in a glass baking dish. Bake for 40-45 minutes or until the juices run clear. Add sweet potatoes to a large pot filled with water. Bring to a boil and boil for about 25 minutes. Drain sweet potatoes and mash with a potato masher. Add butter, salt and pepper Serve chicken with the sweet potato mash and your favourite steamed veggie.

Chicken burgers
Makes 1 serving Make extra burgers and freeze for a later dinner or get together. Ingredients 4 oz (125 g) lean ground chicken or turkey 1 small clove garlic, minced 1 tbsp (15 mL) chopped fresh coriander 1 tbsp (15 mL) sodium reduced soy sauce 1 tsp (5 mL) minced fresh ginger Pinch pepper Directions 1. In bowl, combine chicken, garlic, coriander, soy sauce, ginger and pepper. Using hands, mix well and shape into 2 patties. 2. Heat large nonstick skillet or grill pan over medium high heat and cook patties, turning once for about 10 minutes or until no longer pink inside. 3. Serve with sliced tomatoes and cucumbers if desired. Grilling Option: Place on greased grill and grill over medium high heat for about 10 minutes, turning once or until no longer pink inside.

Speedy pasta pie

Makes 12 servings Simple as pie... This recipe is way faster to make than lasagna, and you have the option of making two pans, so you can freeze one for a future meal (baking from frozen for about 1-1/2 hours). You can also assemble it ahead and refrigerate to bake later, baking for 10 minutes longer. When baked in a single lasagna pan, this recipe is perfect for potluck and buffet-style dinners. Preparation: 15 minutes Cooking: 45 minutes Ingredients 1 box (375 g) whole wheat spaghetti or macaroni 1 lb (500 g) Extra Lean or Lean Ground Beef 1 medium onion, finely chopped 2 to 3 large cloves garlic, minced 1 tsp (5 mL) dried Italian herb seasoning 1 pkg (454 g) light ricotta cheese 1 pkg (300 g) frozen chopped spinach, thawed and squeezed dry 1-1/2 cups (375 mL) part-skim shredded mozzarella cheese 1/2 tsp (2 mL) pepper 4 cups (1 L) fat- and sodium-reduced pasta sauce 1/4 cup (50 mL) grated light Parmesan-style cheese Directions 1. Cook pasta according to package directions. Drain and rinse; set aside. 2. Meanwhile, cook beef, onion, garlic and Italian seasoning in large deep frypan over medium heat for 8 to 10 minutes or until beef is thoroughly cooked and any liquid has evaporated. Remove 2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

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from heat. Stir in ricotta, spinach, 1 cup (250 mL) of the mozzarella and pepper; combine well. Toss with cooked pasta (don't worry if pasta tears). Spread 1-1/3 cups (325 mL) pasta sauce into each of two 9-inch (23 cm) deep-dish glass pie plates; layer with pasta mixture. Spread remaining pasta sauce over top of each; sprinkle each with Parmesan and remaining mozzarella. (Can be covered and refrigerated or frozen.) Cover loosely with foil and bake in 350 F (180 C) oven for 30 minutes. Uncover and bake for 5 minutes. Let stand for 5 minutes before cutting to serve.

Roasted Vegetables and Feta

Preparation time: 10 minutes Baking time: 20 minutes Makes 4 servings Ingredients 2 (10 oz/284 mL) tins of whole, drained mushrooms 1 large red pepper, cored and coarsely chopped 1 large yellow pepper, cored and coarsely chopped 1 zucchini, cut into large chunks 1 small red onion, coarsely chopped 4 cloves garlic, sliced 1 tbsp (15 mL) olive oil 1 tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) brown sugar 1 tsp (5 mL) each of dried basil and oregano 2 tbsp (25 mL) crumbled feta Directions 1. Preheat oven to 375 F (190 C). Combine mushrooms, peppers, zucchini, onion, and garlic in 9 x 13 inch (3L) baking dish. 2. Stir remaining ingredients except for feta in a small bowl. Drizzle over vegetables and stir in to evenly coat. 3. Bake in oven for 20 minutes. 4. Sprinkle with crumbled feta cheese. Serve.

Minestrone soup
Serves 4 This is a great soup to make at the end of the week when you have a lot of produce to use up. Any fresh seasonal vegetables can be used in this recipe. This soup freezes well and makes for a great leftover for lunch. Serve with a crusty whole grain bun. Ingredients 1 tbsp (15 mL) olive oil 1 cup (250 mL) onion, diced 1 cup (250 mL) carrot, diced 1 cup (250 mL) celery, diced 2 cloves of garlic, chopped 1/2 cup (125 mL) fresh parsley, chopped 4 cups (1 L) sodium reduced chicken stock 2 cups (500 mL) water 1 can 19oz (540 mL) navy beans, drained and rinsed 1 cup (250 mL) potato, peeled and diced 1 cup (250 mL) zucchini, diced 1 cup (250 mL) Savoy cabbage, shredded 2 cups (500 mL) fresh plum tomatoes, diced 1 bay leaf 1 tsp (5 mL) dried basil 1 tsp (5 mL) dried oregano 2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

tsp (2 mL) dried thyme pepper to taste

Garnish: Grated parmesan cheese (optional) Directions 1. Heat oil in a large pot over medium heat. Add onion, carrot and celery and sautee without browning for about 10 minutes. 2. Add the rest of the ingredients, except the cheese, and simmer on medium heat for 30 minutes. 3. Pour into bowls and top with parmesan cheese (if using).

Rainbow summer salad

Makes 6 servings This salad, which includes Canada's Food Guide's recommendation to eat dark green and orange vegetables, will keep for up to 2 days, refrigerated. Great for a summer BBQ or potluck or add some grilled chicken for an easy lunch. Ingredients 2 cups (500 mL) broccoli, chopped 1 cup (250 mL) green pepper, diced 1 cup (250 mL) orange pepper, diced 1 cup (250 mL) mango, diced 1 cup (250 mL) celery, diced 1 cup (250 mL) carrots, diced 1/2 cup (125 mL) cucumber, diced Optional: a handful of unsalted pumpkin seeds Dressing

1/2 cup (125 mL) mango pureed 3 tbsp (45 mL) olive oil 1 tsp (5 mL) poppy seeds 2 tbsp (30 mL) onion, finely diced pepper to taste

Directions 1. In a large bowl, combine all salad ingredients. 2. In a small bowl, whisk together the dressing ingredients. 3. Toss the dressing with the salad and serve.

Tuscan three-bean salad

Makes 8 servings Preparation Time: 15 minutes Ingredients

1 14-oz can (398 mL) lima beans, drained and rinsed 1 14-oz can (398 mL) red kidney beans, drained and rinsed 3/4 lb (250 g) fresh green beans, steamed 1 medium sweet white onion, thinly sliced into rings each green and red pepper, finely chopped 1 cup (250 mL) vinaigrette or Renes Tuscan Italian Dressing

Directions 1. In large bowl combine beans, onion rings and peppers. 2. Pour dressing over vegetables and toss well. 3. Cover and refrigerate for 8 hours or overnight, stir occasionally. 2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

Greek Quinoa Salad

Ingredients: 1.5 cups quinoa, rinsed 3 cups water, chicken or vegetable stock

2 cloves garlic, minced juice from two lemons cup balsamic vinegar 1 cup cold pressed olive oil cup kalamata olives cucumber diced red bell pepper diced yellow or orange pepper diced diced red onion to taste 1 cup of cherry tomatoes cup of crumbled goat feta cup fresh dill or parsley, chopped salt and pepper to taste

Preparation: Rinse quinoa in cold water and drain well. In a medium-large saucepan, bring the quinoa and broth to a boil, reduce heat and simmer for 12-15 minutes until tender, stirring occasionally. Allow to cool. In a small bowl, whisk together the vinegar, lemon juice, garlic, and olive oil. Gently toss the quinoa together with the remaining ingredients, except feta. Pour the olive oil mixture over the quinoa. Add more salt and pepper to taste and gently stir in the feta cheese. You may also add any additional vegetables that you like, such as lightly steamed broccoli, snap peas or avocado. Keep refrigerated for 5 to 6 days.

Snack Recipes
Protein bars
Makes 12 bars These bars are a great alternative to the store-bought protein bar varieties and offer natural rather than processed ingredients. They are portable and fit well with an active lifestyle. Ingredients

2 cups (500 mL) low-fat granola cereal cup (125 mL) whole-wheat flour cup (125 mL) dried cranberries cup (125 mL) raisins 1/3 cup (75 mL) peanut butter cup (125 mL) plain, non fat yogurt 2/3 cup (150 mL) low-fat silken tofu 1 egg 1 egg white cup (50 mL) brown sugar, not packed

Directions 2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

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Preheat the oven to 375 F (190 C). Line a glass 8x8 inch square baking dish with parchment paper. Set aside. In a large bowl, combine granola, flour, cranberries and raisins. In a second bowl, combine the rest of the ingredients. Add to the dry ingredients and mix until combined. Pour into the prepared baking dish. Bake for 25 to 30 minutes. Let cool. Loosen the bars from the edge of the pan and place the entire square on a cutting board. Cut into 6 equal long thin strips and then cut in half to make 12 bars. Store in an air tight container for up to 2 days or wrap individually and freeze.

Trail Mix
Ingredients 1 cup raw almonds 1 cup raw sunflower seeds 1 cup raw pumpkin seeds 1 cup raw cashews 2 cups Chinese rice crackers 1 cup chocolate covered raisins or blueberries 1 cup dried cranberries or cherries 2 cups oat cripsd Mix all ingredients together in a large bowl. Take with you for a quick, healthy snack.

Vinaigrette Dressing
6 servings (approximately) Note: ingredient amounts in this recipe are approximate - use more or less of certain ingredients to adapt recipe to your personal taste). cup each flax and extra-virgin olive oils 3 Tbsp. Balsamic vinegar (preferred because it has the richest flavor) 2-3 Tbsp. water 1 tsp. dry mustard 1-3 cloves fresh garlic (whole pieces for flavor or crushed for stronger taste) Salt and pepper to taste Oregano, basil, parsley, tarragon or any herbs of your choice, fresh or dried Place vinegar, water and mustard in a tightly capped jar, and shake well to thoroughly dissolve mustard. Add oil and remaining ingredients and shake well again. Store refrigerated and shake well before using. Dressing will harden when cold; allow 5-10 minutes to re-liquify.

Crispy Rice Squares

2 dozen 1 tsp. cold pressed canola oil cup brown rice syrup 2 Tbsp. sesame tahini, or almond butter 3 tsp. vanilla extract 2 cups crispy brown rice cereal 2 cups puffed rice 2 cups puffed millet or Perkys Nutty Rice cup pumpkin or sunflower seeds cup currants, chopped dried apple or dates Heat oil in a large pot; add rice syrup and tahini or almond butter. Stir until bubbly. Remove from heat and stir in vanilla. Add remaining ingredients and mix well with a wooden spoon. Press into an ungreased 13x9 pan and press mixture flat. Let mixture set at room temperature or refrigerate. Cut into squares. Store in an airtight container.

2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND

Recipe and Cooking Resources

Healthy Heart Cookbook Eat This, Not That 5 a day: The Better Health Cookbook The Brown Rice Diet Cookbook Leslie Becks 10 Steps to Healthy Eating Quick and Easy Healthy Eating Smart Cooking: Quick and tasty recipes for healthy eating The New Best Recipe Cookbook Epicurean.com Quinoa 365 Clean Food Meals that Heal Inflammation

2012 Dr. Katie Leah, ND Suite 730 1285 West Broadway, Vancouver, BC V6H 3X8 Phone: 604.738.1012 Fax: 604.732.9332 www.integrative.ca @drkatieleahND