• 7 Health Benefits of Salmon

    Are you looking to make a healthy change in your life? How about adding salmon to the menu? The American Heart Association recommends eating fish – particularly fatty fish like salmon – at least two times per week. One serving of salmon is 3.5 ounces or about 3/4 cup. Here are seven health benefits of salmon you will enjoy if you follow the AHA’s advice.

    • High in omega-3 fatty acids: Salmon is the number one source of omega-3s, a fatty acid that promotes a healthy heart, brain, liver, eyes, joints and Your body can’t create omega-3fats, so you must get them from your diet, such as by eating 2 ounces of salmon every day.
    • Good source of protein: Your body needs protein to build muscle, maintain muscle mass during weight loss and heal after injury. Salmon boasts an impressive 22 to 25 grams of protein per 3.5-ounce serving.
    • Loaded with potassium: Most people think bananas are the best source of potassium, but salmon actually contains more! Potassium helps regulate your blood pressure and reduces the risk of stroke.
    • Rich in B vitamins: The B vitamins found in salmon are involved in several critical bodily functions, including creating and repairing DNA, converting food into energy, and reducing inflammation. Even people in developed countries can become deficient in one or more B vitamins. Eating salmon can help prevent this.
    • Packed with astaxanthin: This powerful antioxidant is what gives salmon its signature pink color. Studies show that astaxanthin reduces bad LDL cholesterol and raises good HDL cholesterol, which could reduce your risk of heart disease. It also works with omega-3s to protect the brain and nervous system from harmful inflammation.
    • Low in mercury: There’s one catch to eating fish – many types may contain high levels of mercury and other environmental contaminants. Fish with the highest potential of mercury contamination include swordfish, king mackerel, tilefish and Fortunately, salmon ranks among the fish that typically have lower mercury levels. The AHA states that, in most cases, the health benefits of salmon far outweigh the potential risks of mercury consumption.
    • Delicious and versatile: The best part about salmon is that you can appreciate all the health benefits it offers while enjoying its tasty flavor. If you like seafood, odds are you’ll like salmon. It has a less “fishy” taste than sardines and mackerel, and you can serve it in numerous ways – steamed, grilled, smoked, sautéed, baked, or raw in sushi and sashimi meals.

    Now that you know these health benefits of salmon, you may be eager to start adding more of this fatty fish to your weekly diet. R&R Quality Meats & Seafood is the leading source of wild-caught salmon in Redding, CA. We have the North State’s largest seafood display and selection for you to browse. Please contact us at (530) 241-7770 today to learn more about our products or to place an order.

  • Beer and Irish Food Pairings for St. Patrick’s Day

    Beer and St. Patrick’s Day go together like bacon and eggs, like peanut butter and jelly – like corned beef and cabbage! The question is what beer goes best with the Irish food you plan to serve on the holiday? Use these pairing ideas to create the perfect suds-fueled celebration.

    Corned Beef and Cabbage

    It just isn’t St. Patrick’s Day without a plate full of corned beef and cabbage. If you haven’t tried it before, make this the year! A traditional or dry Irish stout is the obvious beer pairing for this meal, but it’s not your only option. If you’re not a fan of stouts, try a Scottish ale or Irish red ale instead. These pairings are a great way to highlight the salty beef and sweet carrots in this meal.

    Irish Soda Bread

    This traditional dish is tasty on its own or as a side dish. Tea is the traditional drink used to wash down the dense, somewhat dry texture of Irish soda bread, but if you want something sudsy, an Irish lager should suit your fancy. The graham cracker-like flavor of this single malt beer matches the crust of the bread perfectly.

    Irish Beef Stew

    The dark brown gravy, chunks of steak, and hearty pieces of carrot and potato make this the leader of Irish comfort food. Lightweight beers with a hint of roasted malt and sweet caramel pair best with this dish. To emphasize the vegetables, try English mild or Scottish ale. To bring out the flavor of the meat, go with dry Irish stout.

    Irish Lamb Stew

    Similar to beef stew, this Irish classic incorporates boneless lamb shoulder and even bacon in some recipes. Irish red ales and English browns are the ideal options for bringing out the flavor of both the meat and the vegetables in this dish. Stouts are also a safe bet.

    Colcannon Potatoes

    This creamy, carb-forward dish pairs best with Irish lager. The bitterness and hoppy flavors are modest in this drink, allowing you to clear your palate between bites without cluttering up the pairing.

    Shepherd’s Pie

    Made with potatoes, vegetables, and ground beef, lamb or turkey, shepherd’s pie is another traditional comfort food that should adorn your dinner table this St. Patrick’s Day. Malty and mildly sweet red ales make for the ideal pairing. They have a caramel flavor up front and a subtle roast on the way out that’s just right for washing down a bite of potatoes and ground meat.

    Whether corned beef, steak, turkey or lamb is on the menu this St. Patrick’s Day, R&R Quality Meats & Seafood has you covered. We stock a wide array of flavorful cuts with no hormones or antibiotics ever. Feel free to call us at (530) 241-7770 or visit our location in Redding, CA to learn more about our products or pick up the perfect meat for your Irish feast.

  • Tips for Slow-Cooking Meat Safely & Properly

    A slow cooker is a kitchen staple for anyone who wants to enjoy tender pot roast, tasty winter stews or easy game-day dips. If you’re new to the concept of cooking meat slowly, follow these tips to ensure proper food safety and delicious results.

    • Choose the right cut: Slow cookers are perfect for producing succulent meals from tougher, less expensive cuts such as chuck roast, pork shoulder and short ribs. Just keep in mind that fattier cuts tend to remain juicy while leaner meats may dry out. You can combat this by adding an inch of water at the bottom of the slow cooker.
    • Start with a clean area. Wipe the counter and make sure all utensils, cutting boards and the slow cooker itself are clean and ready to go. Don’t forget to wash your hands as well.
    • Delay taking perishables out of the fridge. Bacteria multiply quickly at room temperature. To help prevent food poisoning, keep meat, cheese, vegetables and other perishables refrigerated until it’s time to add them to the slow cooker.
    • Keep meat and vegetables separate. To avoid cross-contamination, use a different knife and cutting board to prepare raw meat and veggies.
    • Defrost meat before slow cooking it. Because slow cookers operate at relatively low temperatures of about 170 to 280 degrees F, it takes a while for frozen meat to thaw. This could leave it in the danger zone of 40 to 140 degrees F long enough to harbor dangerous bacteria growth. To keep your food safe to eat, thaw meat in the fridge for 24 hours prior to slow-cooking it.
    • Know when to brown. Many recipes specifically suggest browning meat on the stove before slow-cooking it. You can always skip this step to save time, but the extra effort rewards you with a caramelized flavor that slow cooking alone can’t achieve.
    • Trim the fat. If your goal is to make a healthy meal with silky gravy, remove excess fat and skin from your meat and poultry before throwing in the slow cooker.
    • Layer properly. Let your slow cooker do all the work by loading it with root vegetables and meat. For the best results, layer carrots and potatoes on the bottom, and pile meat on top. To ensure everything cooks thoroughly, don’t fill the slow cooker more than two-thirds full.
    • Store leftovers safely. It’s easy to cook in bulk when you use a slow cooker, providing you with leftovers for later in the week. For proper food safety, make sure you refrigerate food within two hours of turning off the slow cooker. Shallow containers are best because they help food reach cooler temperatures faster. Eat or freeze any leftovers within seven days.

    Stock up on the perfect cuts of meat for your slow cooker at R&R Quality Meats & Seafood. To learn more about us, please visit our website or call our retail location in Redding, CA at (530) 241-7770.

  • Recipe Ideas for a Home-Cooked Valentine’s Day Dinner

    Want to impress your significant other with your cooking skills this Valentine’s Day? Treat him or her to a romantic night in by preparing a special home-cooked meal. Here are some recipes to inspire you.

    • Steakhouse sheet pan dinner for two: Enjoy a steakhouse meal without the steakhouse price. This surf-and-turf recipe combines all your favorites – New York strip steak, jumbo shrimp and potatoes – into an easy-to-prepare, quick-to-clean-up feast for two.
    • Slow cooker lemon garlic roast chicken: Who knew a 3-pound chicken, some spices and eight hours in the slow cooker could produce such delectable results? This recipe also includes instructions for making gravy from the juices. Since it serves six, you and your loved one can plan on leftovers later in the week.
    • Lasagna rolls: If you and your significant other love lasagna, but you don’t want to make 12 servings for Valentine’s Day dinner, try this recipe. Lasagna rolls have the same taste as the traditional dish, but with fewer ingredients and less prep time.
    • Shrimp scampi linguine: This romantic pasta dish fetches a high price at restaurants, but you can make it yourself without breaking the bank. The recipe adds a dash of red pepper for a little extra heat on your Valentine’s Day date.
    • Chicken cordon bleu: Any recipe with a French word in the title is bound to be romantic. This easy recipe combines chicken breast and sliced ham for a match made in heaven. For the best results, use large chicken breasts to make them easier to roll. The resulting pinwheels will look beautiful on your dinner plate.
    • Beef stroganoff: This hearty winter meal is perfect for Valentine’s Day dinner! The trick to achieving a savory, tangy stroganoff is to sear the beef until the edges caramelize. A perfectly thickened sauce and tender egg noodles round out the recipe for a taste you and your date will love.
    • Honey garlic glazed salmon: Looking for a sweet and salty way to serve salmon on Valentine’s Day? Try this recipe! It’s easy enough for a beginning chef to prepare, yet it’s sure to leave a lasting impression on your loved one.
    • Garlic herb prime rib roast: Melt-in-your-mouth prime rib is only enhanced by the buttery, garlicky rub found in this recipe. Your date will swoon over the crispy, golden crust and tender, juicy meat of an expertly prepared roast. With the tips and side dishes included in this recipe, you’ll have everything you need for the ideal Valentine’s Day dinner.

    No matter which meal sounds the most appealing to you and your significant other, you can find the cuts of meat you need at R&R Quality Meats & Seafood. We have been serving up fresh and frozen beef, poultry, shrimp, salmon and more since 1971. To learn more about us, please visit our website or call our retail location in Redding, CA at (530) 241-7770.

  • Chinese New Year Recipes 2019 – Year of the Pig

    Food is one of the most important aspects of Chinese New Year, which takes place this year on February 5. The date fluctuates from January 21 to February 20 based on the lunar calendar, which is why it’s also called Lunar New Year.

    Chinese New Year is the ideal time to explore foods from the East, whether you have Asian ancestry or you want to introduce your family to foods from around the world. 2019 is the year of the Pig, which gives you the perfect excuse to serve up pork in all its varieties. Here are some modern Asian-inspired recipes you might want to include in your feast this year.

    • Braised pork spare ribs: Want a savory, fall-off-the-bone pork recipe? These ribs call for traditional Asian techniques – including blanching the meat instead of braising it – with juicy, tender results. This dish is traditionally served over steamed rice, though it also pairs wonderfully with carrots, potatoes and green beans.
    • Chinese lion’s head pork meatballs: In China, pork meatballs are called lion’s head. These are easy to cook in large batches and deliver tender, juicy bites with a savory taste. Eating these with fluffy white rice is just as addicting as a burger and fries!
    • Chinese BBQ Char Siu: This combines Western BBQ with Chinese culture for a treat the whole family is sure to love. Delicious Chinese BBQ relies on three things – the perfect cut of meat, a well-balanced marinade and the proper roasting technique. This recipe teaches you about all three.
    • Slow roasted crispy pork belly: Called Siu Yuk in China, this pork recipe is crispy on the outside, juicy on the inside, for a melt-in-your-mouth treat that’s easier to make than you think! The key is to marinate the meat overnight, score the skin instead of piercing it, and roast the pork low and slow.
    • Pork dumplings: Chinese dumplings are made with fresh dough and filled with meat, cabbage and You can make your own dumpling dough from scratch, or you can skip that step and use store-bought dumpling wrappers. Either way, expect these bite-size treats to turn out juicy, tender and delicious, even without a dipping sauce.
    • Braised pork feet: Want to be adventurous? Try this recipe, which turns less-than-palatable pig’s feet into moist, flavorful meat in a sweet and savory sauce. You can cut down on the cooking time by using a pressure cooker, but a wok or Dutch oven is a suitable alternative.

    If you decide to make one or more of these Chinese New Year recipes to celebrate the year of the Pig, you can find all the pork you need at R&R Quality Meats & Seafood. We have been serving up fresh and frozen pork products since 1971. For more information, or to ask a question, please visit our Redding, CA location or call us at (530) 241-7770.

  • Health Benefits of Omega-3s Found in Seafood

    Omega-3 fatty acids are an incredibly important part of your diet. Eating more of this nutrient can benefit both your body and mind. Learn more about the health benefits of omega-3s and how to make sure you’re getting enough.

    How Omega-3 Fatty Acids Benefit Your Health

    Many people are turned off by the word “fat,” but the potential health benefits of consuming omega-3 fatty acids are far-reaching. In fact, when it comes to superfoods, it’s hard to beat omega-3s! Here are the primary ways in which omega-3 fatty acids improve your health:

    • Reduced risk of high blood pressure, blood clots, high triglyceride levels and cardiovascular disease
    • Improved skin and eye health
    • Antidepressant and anti-anxiety effects
    • Improved brain health in infants and young children when mothers consume it during pregnancy
    • Reduced symptoms of ADHD in children
    • Lower risk of asthma in children
    • Decreased mental decline and dementia in seniors
    • Reduced symptoms of osteoporosis, arthritis and other joint pain
    • Anti-inflammatory effects
    • Reduced symptoms of rheumatoid arthritis, lupus, ulcerative colitis, Crohn’s disease and other autoimmune disorders
    • Improved liver health
    • Heightened ability to get a restful sleep
    • Lower risk of cancer

    How to Increase Omega-3s in Your Diet

    You can find omega-3s in fish and dietary supplements. The recommended intake per day is 1.1 grams for women and 1.6 grams for men. The best sources of omega-3s include cold-water fatty fish like salmon and herring. Shellfish and lower-fat fish such as tuna and tilapia contain omega-3s as well, but in smaller amounts.

    Some foods are also fortified with omega-3s such as yogurt, milk, juice, eggs and soy products. While you should get as much omega-3s from your diet as possible, you can also take fish oil supplements in the form of a pill.

    Here are some examples of what you would need to eat to obtain the recommended 1.1 to 1.6 grams of omega-3s per day:

    • Cooked salmon (2 oz)
    • Cooked herring (2 oz)
    • Canned sardines (3 oz)
    • Cooked mackerel (3 oz)
    • Canned salmon (4 oz)
    • Cooked rainbow trout (4 oz)
    • Cooked sea bass (5 oz)
    • Cooked shrimp (14 oz)
    • Canned tuna (18 oz)

    The 2015-2020 Dietary Guidelines for Americans recommends consuming about 8 ounces of a variety of seafood per week to enjoy the total package of nutrients found in fish, including omega-3 fatty acids. Are you getting enough salmon, herring, sardines and mackerel in your diet? Stock up on the best seafood for omega-3s by shopping at R&R Quality Meats & Seafood in Redding, CA. To learn more about us, please visit our website or contact us at (530) 241-7770.

  • Slow Cooker Beef Stew Recipe

    Nothing compares to the tantalizing scent of beef stew simmering in the slow cooker on a chilly winter day. If you’re looking for an easy, delicious recipe, we have you covered! Throw this stew together on a leisurely Sunday, or prep it on a weekday morning so you can come home to a hot meal. It serves eight to 10, so you can feed guests or freeze leftovers.


    • 2 lbs beef chuck, cut into 1 1/2-inch chunks
    • 1 teaspoon paprika, plus more as a topping
    • 2 teaspoons salt, separated
    • 1/2 teaspoon freshly ground pepper, plus more for seasoning
    • 1/3 cup flour, plus more as a coating
    • 3 tablespoons olive oil, separated
    • 1 pound small white potatoes, halved
    • 1/2 lb cremini mushrooms, halved
    • 3 carrots, cut into 1-inch pieces
    • 1 medium onion, chopped
    • 2 tablespoons tomato paste
    • 1 cup red wine
    • 2 cups beef broth (low sodium recommended)
    • 3 sprigs fresh thyme
    • 1 teaspoon caraway seeds (optional)
    • 1/2 cup parsley leaves, chopped
    • Sour cream as a garnish


    1. Toss beef chuck with paprika, salt and Coat in flour and shake off the excess.
    2. Heat 2 tablespoons olive oil over medium-high heat in a large nonstick skillet. Add beef and cook without stirring for 3 minutes, or until the meat begins to brown. Continue cooking, turning the beef as needed, for 3 minutes more, or until most sides are browned.
    3. Transfer the beef to a 6-quart slow cooker. Add potatoes, mushrooms, carrots and Stir to combine.
    4. Place the skillet back on the stove and heat 1 tablespoon olive oil over medium heat. Add tomato paste and stir for about 1 minute, or until it turns a brick-red color.
    5. Add flour and wine, and whisk to remove most lumps. Add beef broth, thyme, caraway (if using), 1/2 teaspoon salt and a few grinds of pepper. Simmer and whisk for about 4 minutes, or until smooth and thick.
    6. Pour sauce into the slow cooker. Cover and cook on low for 8 hours, or until the meat and vegetables are tender.
    7. Before serving, season with more salt and pepper and stir in the parsley. Once served, top individual bowls with a dollop of sour cream and a sprinkle of paprika.

    The beef chuck is unquestionably the most important ingredient in beef stew. Find delectable cuts of beef and other quality meats at our retail store in Redding, CA. Check out our weekly specials, or call R&R Quality Meats & Seafood at (530) 241-7770 with any questions you have!

  • Tips for Planning a Holiday Party Menu

    You’ll probably only host one holiday party this year, and you want it to be a hit! Of course, everyone knows the food is the centerpiece of any gathering, so make sure you select a menu carefully. Not sure where to begin? Use this guide to help you get it right.

    Pick a Theme

    You could be traditional with your party theme, or you might choose a concept your guests aren’t expecting. Here are some ideas:

    • Take a Ride on the Polar Express: Serve food they might offer on the train leading to Santa’s workshop at the North Pole, such as pancakes, biscuits and gravy with sausage, and Polish pierogies.
    • How the Grinch Stole the Christmas Party: Green food steals the show at a Grinch-themed holiday party. Think guacamole, pistachios, green beans and pound cake dyed green. Make references to the movie as well, with roast beast (peppercorn roast beef) and Who hash (corned beef, potatoes and onions).
    • A Trip Down Memory Lane: Prepare comfort foods Grandma used to serve at the holidays, including meatloaf, potatoes au gratin, sweet potato casserole, chicken pot pie and banana bread.

    Having a theme helps give you a place to start when selecting a menu. No matter what you choose, try to incorporate foods that people associate with the holidays.

    Decide What Style of Food to Serve

    The dishes served at a dinner buffet vary greatly from a cocktail party where everyone walks around and mingles. Make sure you only serve food that requires a knife and a fork if everyone is seated at a table. Otherwise, stick to finger foods and appetizers.

    Cater to Dietary Restrictions

    You may be a self-proclaimed meat lover, but this might not be true of everyone at your party. When you send out invitations, ask that RSVPs include food restrictions or requests. This will tell you whether you need to serve vegetarian, vegan, gluten-free or dairy-free dishes. Your sensitivity to your friends, family members or coworkers will help ensure everyone enjoys themselves at your holiday party.

    Make the Right Amount of Food

    One tricky part about hosting is making sure you have enough food and drinks without going overboard. While it’s always best to err on the side of too much rather than too little, keep these portion sizes in mind to help you estimate your amounts:

    • Protein (such as pulled pork, ham or brisket) – 4 to 5 oz per person
    • Fried chicken, skewers or kebabs – 2 to 3 pieces per person
    • Sushi or shrimp – 8 to 10 pieces per person
    • Side dishes – 4 oz per person

    If you’re searching for high-quality beef, shrimp, pork or deli meats for your upcoming holiday party, check out what R&R Quality Meats & Seafood has to offer! We’ve been serving up fresh and frozen meats to our customers since 1971. To place an order or ask a question, please visit our location in Redding, CA or contact us at (530) 241-7770.

  • Warming Winter Seafood Soup Recipes

    In the winter, there’s nothing quite as comforting as a warm bowl of soup. From thick chowders, rich and creamy, to stews and soups from every culture and cuisine, there are seafood soups to please any palate. The following list is just a sample of what you can make with fresh seafood and other high-quality ingredients.

    • Slow cooker shrimp and crab bisque is a miracle of slow cooker simplicity. Not only is it delicious, but this soup is made unique by a topping of lightly dressed crab salad, making it a real showstopper as well as a comfort food.
    • Seafood Gumbo is perfect if you like a little spice to heat up your soup. This is Martha Stewart’s take on a classic, so you know it’s going to be perfect.
    • Mixed Seafood Chowder is a Scottish-style dish, made with clams and smoked fish. This recipe uses salmon, but you can experiment with your favorites, like trout and haddock.
    • Bouillabaisse with Lobster is a sophisticated dish that’s as beautiful and fragrant as it is delicious. Flavored with saffron, this hearty meal is packed with fresh vegetables and seafood.
    • Easy Thai Shrimp Soup lives up to its name, going from ingredients to a meal in a mere 30 minutes. Made with coconut milk, fragrant spices, and fresh shrimp, this soup is so good it may displace your favorite takeout restaurant.
    • Italian Seafood Stew is lighter than most winter seafood soups. Try serving this savory mix of seasonings, tomatoes, fish, and clams with crusty sourdough bread, for a perfect winter meal.
    • Fish Chowder is a rich and hearty dish, to warm the coldest day. The smooth cream and tasty fish is perfectly complemented by the warm flavor of bacon.
    • Cioppino is an Italian-American stew that originated in San Francisco. Easy to make and delightful to eat, it’s on the lighter side of the season’s soups, and features crab, fish, and shrimp, in a tomato-based broth.
    • Brazilian Whitefish Stew is simple to make, yet unique and delicious. With a coconut milk based broth is surprisingly light and refreshing, featuring tomatoes, lime juice, paprika, and cumin. A traditional Brazilian dish, this can be made with fish, or as a seafood stew that features prawns and calamari.

    R&R Quality Meats has always offered top quality and wide variety; with our newest venture, R&R Quality Seafood, we’ve brought our high standards of quality to another level. Committed to customer service, we offer seafood that’s never frozen, and work hard to give you what you want, when you want it. If you’re looking for the highest quality seafood, we have everything from Alaskan salmon, Pacific cod, and Hawaiian mahi-mahi, to a variety of shrimp and prawns, and plenty of live shellfish including clams, oysters, and mussels. To learn more about all that R&R Quality Seafood has to offer, visit our website or call (530) 241-7770 today.

  • Benefits of Better Beef: Explaining USDA Rankings and More

    Not all beef was created equal. When it comes to choosing the best cuts, the USDA (U.S. Department of Agriculture) has a system in place to help you identify exactly what you’re getting. There are a number of terms that might be confusing for those unfamiliar with the system. Our team at R&R Quality Meats is here to help explain what this system means, as well as identify a few other terms to look for to ensure that you’re buying the best bang for your buck.

    Of course, one of the best ways to buy the best meat is to shop at a trusted market, and R&R Quality Meats is regarded as one of Redding, CA’s top meat markets. We choose all-natural, 100% organic beef and the choicest cuts at affordable prices. Our weekly meat specials go even further in giving you value as well as big flavors. On top of our extensive beef selection, we also offer pork, chicken, and some of the best seafood around.

    If you’re here for a piece of beef, you will see particular words that you should pay attention to. USDA ranks beef according to a number of factors. Primarily, USDA looks at the age of the beef and the marbling. As you probably know, marbled beef has a ton of flavor. Age also factors in the taste and quality of the beef. The youngest, most marbled cuts of beef are considered “prime.” Yes, this is not just a descriptor or ad language; it is a rank on the USDA’s scale.

    Prime beef has marbling throughout and comes from young cattle. These cattle were particularly well-fed, which encourages the marbling. Prime cuts are usually what you’ll be ordering at upscale steakhouses. “Choice” beef is still high-quality beef but has less marbling. These cuts are still packed in flavor and will satisfy your taste buds. Finally, “Select” beef is typically leaner and has very little marbling throughout. While it may not pack the flavor or juiciness of the higher grades, it still has its uses in cooking.

    Beyond the USDA rankings, you will also see things like “grass fed” and “100% organic.” These terms describe how the cattle lived. “All natural” beef comes from cattle who were grass-fed, grain finished beef. This beef is free of hormones and have tons of flavor. The cattle lived on pastures for the majority of its life, promoting healthy muscles and great flavor. You will also see “100% organic,” which means the beef has passed a USDA certification process. This beef is grass fed and grass finished, and the grass was never treated with pesticides or synthetic fertilizers. On top of that, the beef itself was never treated with growth hormones or antibiotics.

    We hope that this explains some of the terms you’ll see as you shop our store. If you want to learn more about the beef that we offer, contact us by calling (530) 241-7770 or contact us online.