Photos of recipes from the new book Tender Grassfed Barbecue
Photos of recipes from the cookbook Tender Grassfed Meat
Two Simple Rules for Good Nutrition
By Stanley A. Fishman, author of Tender Grassfed Meat
These beautiful pastured eggs were raised by my dear friend Sheri. Note the beautiful orange yolks full of nutrition.
Understanding nutrition may seem hopeless. There are hundreds of books, thousands of articles, thousands of studies, dozens of conflicting theories, and endless advertisements. All this information can be very confusing. But you don’t have to know all of it. I enjoy the benefits of great nutrition by following two simple rules.
Rule Number 1: Eat only the natural, whole, and unmodified foods humankind has been eating for thousands of years.
Rule Number 2: Eat only those natural, whole, and unmodified foods which have been raised, processed, and prepared by the methods humankind has used for thousands of years.
Following these rules has literally taken me from constant chronic illness to robust good health. Here is why I follow these rules:
Rule Number 1: Eat Only the Natural, Whole, and Unmodified Foods Humankind Has Been Eating for Thousands of Years
Our bodies know how to digest and handle natural molecules, especially those that humankind has been eating for thousands of years or longer. For thousands of years, our bodies have adapted to digest these molecules, and this knowledge is passed down in our genes, and in the very makeup of our bodies. We are born with it.
When we eat foods made up only of natural substances that our bodies are programmed to digest, our bodies and organs know exactly what to do. The nutrients are extracted from the foods and used to nourish, fuel, and regenerate our bodies. The waste and toxins are identified and removed from the body.
Unfortunately, now humans eat foods where the very molecules have been modified into something no human body has ever been programmed to deal with. This started a few hundred years ago with refined sugar and refined flour, increased enormously in the 20th century, and is very common today, with all kinds of hydrogenated foods, trans fats, many thousands of artificial laboratory-made and/or modified foods and chemicals, artificial fertilizers, pesticides, livestock raised on feed that is not part of their natural diet, the use of artificial hormones and antibiotics, and other unnatural foods.
Our bodies literally do not know what to do with these new molecules, which do not exist in nature and are created by technology.
Rule Number 2: Eat Only those Natural, Whole, and Unmodified Foods which Have Been Raised, Processed, and Prepared by the Methods Humankind Has Used for Thousands of Years
The knowledge of how to raise, process, and prepare food has been passed down over many thousands of years. This knowledge represents the collective experience of many millions of our ancestors, who learned over time how best to raise, process, and prepare food. They knew a lot more that they are given credit for.
For example, they did not have refrigeration, but they knew how to preserve food, by natural fermentation, smoking, drying, salting, and many other methods, including cold storage and freezing when permitted by the weather. These methods often increased the nutritional value of the food.
Our ancestors knew how to process foods so the nutrients were available, often by soaking, sprouting, fermenting, and other such methods.
Our ancestors knew how to cook foods so as to preserve and enhance the nutritional value, and how to combine different foods into nourishing meals.
Our bodies adapted to the traditional methods of raising, processing, and preparing foods over thousands of years, and know how to digest such foods.
Modern methods of raising, processing, and preparing food change the very molecular structure of the food, once again giving us molecules that our bodies do not know how to digest, or what to do with.
Even the most natural and traditional foods will have their molecular structure and content changed by modern methods such as: cooking with very high heat; using cookware made of space age materials like aluminum and the metals in non-stick cookware; irradiation; microwaving; hydrogenation; modification; homogenization; preservatives; artificial colors and flavors; and many other modern methods of dealing with food. Again, our bodies do not know what to do with these artificially changed molecules.
The result of following these two rules is that you know what food to put into your body and your body knows what to do with the food you put into it.
How I Follow These Rules
Learning how to follow these rules is simple, though it is a lot of work. The blessings of good nutrition are more than worth the effort. And it becomes easier and easier, once you are used to it.
I rely on two cookbooks in following these rules. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, the magnificent work by Sally Fallon and Dr. Mary Enig, provides information and recipes on just about everything except how to cook grassfed meat. Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat, my cookbook, provides information on grassfed meat and how to cook it, in detail. Yes, I do use my own cookbook.
This post is part of Real Food Wednesday Blog Carnival at Kelly the Kitchen Kop.
This post is part of Fight Back Friday at Food Renegade.
How Grassfed Meat Helps Weight Loss
By Stanley A. Fishman, author of Tender Grassfed Meat
Strip Loin Roast with Double Herb Crust, recipe on page 94, Tender Grassfed Meat Cookbook
Very few people think of grassfed meat and fat as a diet food. But eating grassfed meat and fat can satisfy your appetite so you eat less, stop your body from storing fat, and get your body to start burning fat. Grassfed meat and fat also give you many vital nutrients that you might not otherwise get while dieting. Most of the nutrients are in the fat. To paraphrase the title of one of my favorite books, you eat fat to lose fat. But it must be the right kind of fat—grassfed.
Where is the Fat?
The fat in meat is in two places, the exterior fat, which can be seen as a distinct slab on the top or side of the meat, and the interior fat, which is actually in the meat itself, often visible as small white specks (sometimes referred to as marbling).
Grassfed Meat is Different than Other Meat
The actual composition of grassfed meat is very different from that of conventional meat. Conventional meat has been fed large amounts of grain and other substances which are not the natural food of grassfed animals. This creates many changes in the meat, only some of which are known. For example, conventional beef fat has a much lower ratio of omega-3 fatty acids to inflammatory omega-6 fatty acids than grassfed beef fat. The ratio of omega-3 to omega-6 in conventional beef fat is often 1-20. The ratio of omega-3 to omega-6 in grassfed beef fat ranges from 1-1 to 1-4. Conventional meat did not exist prior to the 20th century. Grassfed meat has been nourishing humanity for uncounted thousands of years.
The Benefits of CLA
CLA, or Conjugated Linoleic Acid, has many benefits for someone who is trying to lose weight, as well as everyone else. CLA is abundant in the fat and meat of grassfed animals, and is easily absorbed in this form, making it available for your body to use.
- CLA normalizes thyroid function, so your thyroid produces substances which help normalize your weight, while avoiding the weight gain which often results from hyperthyroidism.
- CLA increases your metabolic rate, so your body burns more calories.
- CLA actually signals your body to stop storing fat, and to start burning it.
- CLA increases muscle mass while decreasing fat.
- CLA decreases abdominal fat.
Grassfed Meat and Fat Satisfy Your Hunger by Nourishing Your Body
One of the hardest things for anybody on a diet is to eat less, or to give up foods that you are used to eating. The constant hunger can make it very difficult to lose weight. The main reason for most hunger is very simple. The body is not getting the nutrients it needs, so it wants to keep eating until it has what it needs. The problem is that modern foods do not contain all the nutrients your body needs, so eating them does not satisfy hunger.
Grassfed meat and fat are nutrient-dense, containing many of the nutrients we know about, such as vitamins D and A, most B vitamins, vitamin E, many minerals, most amino acids, the proper ratio of omega-3 to omega-6 fats, and high quality protein. Grassfed meat and fat also contain nutrients which have not yet been discovered, but which your body still needs. Your body is ready, willing and able to absorb the nutrients in grassfed meat, as your ancestors have been eating this meat for thousands of years and longer.
Grassfed meat is much denser and less watery, and it satisfies. When you eat a properly cooked serving of grassfed meat and fat, your body is nourished, you are satisfied, and the hunger disappears. I eat about half as much meat since I switched to grassfed, and I am satisfied. When my hunger is satisfied, I lose all desire to eat.
Grassfed meat and fat can really help any dieter, especially the low carb dieter, as grassfed meat and fat are allowed on such diets.
A very good book on weight loss is Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats by Sally Fallon and Mary Enig, PhD. Two great books that really support the low-carb dieter are: LIVIN’ LA VIDA LOW-CARB: My Journey From Flabby Fat to Sensationally Skinny in One Year and 21 Life Lessons From Livin’ La Vida Low-Carb: How The Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew by Jimmy Moore.
Podcast Interview about Grassfed Meat
Low-carb expert and advocate, Jimmy Moore, interviews me on the Livin’ La Vida Low-Carb Show. We talk about all things grassfed—cooking, health, and nutrition. I really enjoyed the interview and think you will too. Here’s a link to the podcast:
Stanley Fishman Cooks Grassfed Meats the RIGHT Way!
Who Was Weston A. Price?
By Stanley A. Fishman, author of Tender Grassfed Meat
Who was Dr. Weston A. Price? He was the man who saved my life and restored my health even though he died before I was born.
Dr. Price was a dentist in Cleveland, Ohio. He was a very distinguished dentist who was also the research director of the American Dental Association. After many years of practice, Dr. Price realized that the teeth and health of his patients were getting worse from year to year. Even more disturbing was the fact that each generation of his patients had worse teeth and was sicker than their parents. Dr. Price decided to find out why.
The Question
After several years of research, Dr. Price decided that the problem was caused by the absence of some essential factors from the modern diet. But he did not know what those factors were. Dr. Price did know that many so-called primitive peoples had excellent teeth. In fact, these “primitives†had much better teeth than the “civilized†peoples who had far superior technology. Dr. Price decided to study those people who had excellent teeth.
The Search
Dr. Price decided to travel directly to where these healthy people lived, so he could study them first-hand and learn why they were healthy. Dr. Price traveled all over the world during the 1920s and early 1930s. He visited isolated, healthy people from Switzerland, the Scottish islands, Australia, Africa, Polynesia, Peru, Native Americans in Canada, and others. He also studied the close relatives of each of these peoples, who were not isolated and lived in more “civilized†circumstances.
The Answer
In every case, Dr. Price learned that the traditional people who ate the diet of their ancestors, which consisted of unprocessed foods, from hunting, gathering, herding, fishing, and natural farming had excellent teeth, without cavities, even though they had no dentists. Not only did these people have excellent teeth, they were free of the chronic diseases that were common in civilization. They did not have cancer. They did not have heart disease. They did not have diabetes. They did not have tuberculosis. They had none of the chronic diseases that plagued the so-called civilized world. They also did not have crime or mental illness. They had no need for police or psychiatrists. Their children were born healthy, without defects. Dr. Price also found that members of the same group of people, when they ate a modern diet, had terrible teeth and were plagued by every one of the chronic diseases that were common in more advanced countries. The only difference was what they ate.
The Solution
Dr. Price discovered that the key to good health is to eat a traditional diet of unprocessed food, and to eat the same kinds of foods that the healthy, isolated people ate. Dr. Price discovered that while the diets of these widely scattered peoples were quite different, they had many elements in common. Dr. Price discovered what these elements were, especially the dietary factors that were essential to good health. He recorded his findings in a book entitled Nutrition and Physical Degeneration, which was published in 1939. This book described exactly what people should and should not eat in order to be healthy.
Ignored and Rediscovered
Unfortunately, Dr. Price’s work was largely ignored. However, his work was preserved by the Price-Pottenger Nutrition Foundation, which devoted itself to keeping his book in print, and keeping his knowledge alive. The Weston A. Price Foundation was founded in 1999. They have done a magnificent job of spreading Dr. Price’s knowledge all over the world and the Internet. Sally Fallon, the founder of the Weston A. Price Foundation, wrote Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, a comprehensive cookbook which teaches the reader to cook traditional food that can restore their health. Nourishing Traditions also explains the teachings of Dr. Price in a way that is easy to understand.
How Weston A. Price Saved My Life
I had been chronically ill for most of my life with many illnesses, including life-threatening asthma. I was told in 1998 that I would only get worse, and that my lungs would never heal. Instead of accepting this medical death sentence, I searched desperately for a way to save my life. The website of the Weston A. Price Foundation gave me all the knowledge I needed. I adopted the Weston A. Price diet and became healthy. Once I switched to grassfed meat, I became robustly healthy. If not for Dr. Price, I do not believe I would be here today to write these words.
You can find out more about Dr. Price here.
Why I Eat Organic or the Equivalent
By Stanley A. Fishman, author of Tender Grassfed Meat
I strongly recommend the use of organic ingredients in Tender Grassfed Meat. The reason is simple. I want to eat the most nutritious food I can, and the tastiest food I can. Dr. Weston A. Price discovered that people eating the traditional diet of their ancestors were healthy. All of the food contained in these traditional diets was organic or the equivalent. My health was restored by trying to copy the diets described by Dr. Price. After I restricted my diet to organic or the equivalent, I learned something. The food tasted better — much better.
The human body is made to process natural, unaltered food.
The methods that the human body uses to sustain, nourish and rebuild itself are many, and very complex. Nutrients are not processed in isolation, but together. For example, it is now known that an oversupply of one B vitamin can actually cause a deficiency in other B vitamins, because the body is set up to process these nutrients together, the way they are present in food. When you get your nutrients from unaltered food, everything is present that is needed to fully assimilate the nutrients. Our ancestors learned which foods were good to eat, and all of the nutrients and cofactors in those foods are necessary to properly assimilate the nutrients. Our ancestors also learned to combine foods to ensure proper nutrition. While they could not identify specific vitamins, minerals, amino acids, and fatty acids, they knew what to eat. This knowledge was passed from generation to generation, over thousands of years.
Non-organic foods are altered and different from traditional foods.
Modern food raising practices have altered the very chemistry of food. For example, feeding grain and other non-grass substances to cattle change the balance of omega-6 to omega-3 fatty acids dramatically, from one to one to twenty to one. When you eat meat from an animal made to eat grass, your body expects the food to have the proper ratio of omega-6 to omega-3. When the meat does not have the proper ratio, your body is not getting what it is ready to process. We do know that an excess of omega-6 fatty acids can cause inflammation and a host of illnesses.
Vegetables that are sprayed regularly with pesticides, which they absorb, are different from the vegetables humankind has eaten for most of history. Artificially fertilized soil lacks many of the nutrients and minerals present in naturally rich soil, and food grown with artificial fertilizers is different from food grown in naturally rich soil. This forces your body to process substances that either have never existed before (artificial chemicals and pesticides), and/or lack the substances the body expects to find in the food, which may be necessary to properly process and assimilate the nutrients.
GMOs did not exist in nature, and were not eaten by our ancestors.
None of the healthy peoples studied by Dr. Price ever ate GMOs (Genetically Modified Organisms), because GMOs did not exist at the time. GMOs are plants that are changed in a laboratory, sometimes having insect genes and other foreign components added to them. This once again presents your body with substances that it does not expect. Most GMO crops are designed with an internal pesticide, or designed to absorb and tolerate huge amounts of pesticides, amounts that might kill a normal plant. The presence of these pesticides in the crops once again forces your body to deal with a substance it does not expect, or know what to do with.
Modern science has identified only some of the nutrients and cofactors needed by our bodies.
Scientists keep discovering new nutrients as time goes on, from vitamin K2 (which used to be unknown), omega-6 and omega-3 fatty acids, which were also unknown decades ago, and a number of other substances. Vitamin K2, omega-6 and omega-3 fatty acids all are very important nutrients. The point is that there are dozens, maybe hundreds of nutrients and substances necessary to process nutrients that are currently unknown. Since conventional agricultural practices change the very chemistry of food, it is impossible to know what nutrients are altered or missing, since so many nutrients have not even been discovered.
How to get all the nutrients and cofactors.
How can we get all of the nutrients and cofactors we need, if science has not identified all of them? The answer is very simple and I know it works because I have done it. Eating the nutrient-dense food enjoyed by our ancestors will give us all the nutrients and cofactors we need. Foods that are organic or the equivalent are the closest we can get to the food that was actually eaten by our ancestors.
What is the equivalent of organic?
The phrase “organic or the equivalent†is often used. “Equivalent†means food that has been raised according to organic food practices, but has not been certified organic by an authorized agency. The food is the same, it just doesn’t have the stamp of approval, which can be quite expensive and time-consuming to obtain. Food meets my definition of “organic or the equivalent†if it is raised without the use of pesticides, artificial fertilizers, chemicals, or ionizing radiation. It cannot be GMO. Animals must be raised without the use of growth hormones or antibiotics. I add another requirement to the meat that I eat. The food that is fed to the animals must be species appropriate, meaning that it is very similar to the natural diet of the animal. For ruminant animals, such as cattle, bison, and lamb, this means 100 percent grassfed.
Organic food tastes much better.
There is another benefit to using ingredients that are organic or the equivalent. They will make your food taste much better. Vegetables grown in good soil, without the use of pesticides or artificial fertilizer, have much more flavor. You can really taste this when you use a recipe that has only a few ingredients. Organic spices grown in good soil that contains the full range of minerals and nutrients have a depth of flavor that is far superior to the conventional varieties. The meat of grassfed animals who have eaten lush, green grass, grown in good soil has a deep, wonderful flavor that no feedlot meat can equal.
I eat organic or the equivalent because it is healthier and tastes better.
This post is part of the blog carnival: Fight Back Friday. Click here to read more great posts at FoodRenegade.com
Cooking Real Food — The Most Important Task
photo credit: stuartpilbrow
By Stanley A. Fishman, author of Tender Grassfed Meat
What if a drug was invented that would reduce the risk of cancer to almost nothing? What if the same drug was just as effective against heart disease? What if this drug also greatly reduced the risk of diabetes, asthma, birth defects, Alzheimer’s, depression, mental illness, ADD, arthritis, obesity, indigestion and every other chronic disease that plagues humankind? What if this very same drug strengthened your immune system to the point that the flu, colds, and infections became a thing of the past? What if the side effects of this drug were limited to a feeling of well-being, boundless energy, peaceful sleep, enhanced mental and physical ability? Wouldn’t you take this drug?
There is no such drug. But you can learn to do something that can provide all of the benefits I have described. You can learn to cook.
The human body is far more complex and intricate than anything invented by human science. There is much about the workings of the human body that is still a mystery. But we do know that the human body has an amazing capacity to protect itself, heal, regenerate, and rebuild. We also know that the body can fail, become very ill, and die.
What is the difference between a healthy body and a sick one?
Dr. Weston A Price, a dentist, noticed that each generation of his patients was less healthy than their parents. He decided to study the effect of diet on humanity, travelling to many countries to learn what healthy people ate. Dr. Price found that people eating the diet of their ancestors were healthy, with none of the chronic diseases that are so common today. These people did not have heart disease. They did not have cancer. They did not have mental illness. They did not have crime. They had no tooth decay, although they had no dentists. When the same people ate modern foods, their teeth decayed, and they suffered from all the chronic illnesses that afflict us today.
When the human body gets all the nutrients it needs, it is healthy. When the body does not get those nutrients, it is sick. Modern foods do not provide all the nutrients needed for good health. Supplements are not the answer, because the body takes its nutrients from foods, including a number of substances in the whole food called cofactors, which are often unknown, and are needed by the body to assimilate nutrients. Supplements do not have all the cofactors. The only way to get all needed nutrients is to eat real, unaltered food, prepared by somebody who knows how to cook it.
The most important task any of us can learn is to cook real food, as this is the only way we can provide the nutrients necessary for health.
Learning what to eat and how to cook takes time and work, but the rewards are worth it. To me, cooking has become more art than work. I truly enjoy it. When I cook, I am always aware that the food I am cooking will become part of me and the people I care about. I cultivate a happy, loving contentment when I cook — knowing that what I am doing will make me and my family healthier, while giving us the pleasure of a delicious meal. I cannot describe how good it feels to become healthier, and to see your family become healthier, and to know it is because of the good food you prepare.
Real cooking may seem difficult at first, but it gets easier and faster over time. If you cook enough, it will become as easy and instinctive as riding a bicycle, or driving a car.
I believe that food must taste good to be truly nutritious. The good taste and smell of real food, properly prepared, gives much pleasure while stimulating the salivary glands. The salivary glands produce substances that aid greatly in the digestion and absorption of food. Good taste helps good nutrition.
Dr. Price discovered what to eat, and what to avoid. I follow the Weston A. Price Foundation’s Dietary Guidelines. I have switched entirely to grassfed and grass finished meat, with wonderful results.
If you have decided to learn to cook real food — the most important task — I recommend the book Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon and Mary G. Enig, PhD. This magnificent book covers just about every aspect of cooking real food, while providing a huge amount of information on what to eat and why. While the scope of the book may seem overwhelming, you don’t have to read the whole thing at once. I recommend using the book as a cooking encyclopedia, and looking up the specific issue or recipe you want to learn about.
For a detailed and user-friendly cookbook on grassfed meat, designed for people who have never cooked grassfed meat, I recommend Tender Grassfed Meat. That is why I wrote it.
This post is part of the Real Food Wednesday blog carnival, hosted this week by Cheeseslave blog. Go see other homages to real foods, good fats on Cheeseslave.com!
Real Foods that Healed Me
By Stanley A. Fishman, author of Tender Grassfed Meat
I recently wrote a blog that describes in detail the foods that I ate to become healthy, following the recommendations of the Weston A. Price Foundation. Here is a link to the article at Moms for Safe Food.
Real Foods that Healed Me
Health Benefits of Grassfed Meat
By Stanley A. Fishman, author of Tender Grassfed Meat
English Style Prime Rib, page 86, Tender Grassfed Meat.
Why did I spend three years writing a book on cooking grassfed meat? Why did I read over 300 cookbooks and novels? The answer is very simple. I wanted to improve my health by enjoying the immense health benefits of grassfed meat. Grassfed meat and fat are so nutritious that they can literally rebuild your body. They certainly rebuilt mine.
Grassfed meat is a completely different product from conventional meat. The natural food of cattle, bison, and lamb is grass and meadow plants. That is all they should be eating. When the animals are raised on grass, their meat is packed full of nutrients in the perfect proportion for good health, in a form that can be easily assimilated by the human body.
Meat that is not 100 percent grassfed and grass finished is fed a mixture of grain, soy, and many other things that were never a part of the natural diet of these animals. The “other things†can include rendered restaurant waste, various animal parts, cement dust, plastic balls, chicken manure, and many other unsavory ingredients. Some producers only feed a 100 percent vegetarian diet to their animals. However, even these diets usually consist of a large amount of grain and soy, which are not part of the natural diet of grass eating animals.
Omega-3 Essential Fatty Acids
The meat of grain finished animals is very different in composition than the meat of grassfed animals, and lacks many of the wonderful nutrients that are present in grassfed meat. For example, the natural balance of omega-6 fatty acids to omega-3 fatty acids should be no more than four to one. In grassfed meat, the ratio is usually one to one. In meat that is not exclusively grassfed, the ratio of omega-6 to omega-3 is often twenty-to-one. The omega-6 excess in the American diet has been associated with a greatly increased risk of cancer, heart disease, obesity, rapid aging, and many other health problems. Many doctors advise their patients to take fish oil capsules to try to help with the imbalance. Grassfed meat has the same ratio of omega-6 to omega-3 as wild fish.
The Benefits of CLA
In addition to having the proper ratio of omega-6 to omega-3 fatty acids, grassfed meat contains a large amount of CLA (Conjugated Linoleic Acid). The amount of CLA goes down when the animal is fed grain. The more grain fed to the animal, the less CLA. Various studies have shown that CLA:
- Increases the metabolic rate
- Increases muscle mass while reducing fat
- Decreases abdominal fat
- Strengthens the immune system
- Reduces the risk of cancer
- Reduces the risk of heart disease
- Reduces the risk of diabetes
- Reduces the risk of hyperthyroidism
- Normalizes thyroid function
More Nutrients in Grassfed Meat
But that is not all. Your body does not use nutrients in isolation, but is accustomed to receiving them together with other substances that are present in the food and necessary for your body to assimilate and use the nutrients. These substances are known as cofactors. When the cofactors are missing or altered, the ability of your body to use the nutrients is greatly reduced. This is why vitamin supplements are often ineffective, because your body needs the cofactors present in real food to properly assimilate nutrients. When you eat 100 percent grassfed and grass finished meat, you know you are getting all the cofactors, in their proper form.
Grassfed meat also provides a wide variety of vitamins, minerals, and amino acids. All of these nutrients are present in proper proportion to each other, along with the cofactors needed for your body to properly assimilate them.
My health has improved enormously since I made the switch to eating only 100 percent grassfed and grass finished meat. Learning how to cook grassfed meat was worth all the time, trouble, and expense. Good health is worth it!
Disclaimer:
I am not a doctor, and the above is not intended to be medical advice. Grassfed meat is a food, not a medicine. By all means, see a doctor if you want medical advice. The above is just a description of my understanding of the nutritional benefits of grassfed meat.
This post is part of GAPS Friendly Friday blog carnival. Read more great Real Food Wednesday blogs at Kelly the Kitchen Cop.
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