tag:blogger.com,1999:blog-9819168851730621192024-03-12T20:48:04.844-07:00Nutrition For Addiction RecoveryAddiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.comBlogger282125tag:blogger.com,1999:blog-981916885173062119.post-80324860872698713282020-06-12T05:10:00.000-07:002020-06-12T05:10:10.800-07:00Covid-19: The Elephant in the Room<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Patty_Redmond/2693196" rel="author" style="color: #610000;" title="EzineArticles Expert Author Patty Redmond">Patty Redmond</a><span class="author-divider" style="font-size: 18px;"> </span></em><br />
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There's little doubt that the Coronavirus pandemic has dramatically changed the way you live and the way you think about things that you previously took for granted. For most, becoming infected will result in symptoms similar to a bad case of the flu, while some may have no noticeable symptoms. However, a small percentage of folks who become infected will suffer tremendously, and some will die. Early in the year, as the virus was just reaching our shores, we observed other countries as they were further along the "curve." We were told that this virus could be fatal, but mostly to the elderly who were already suffering from other chronic illnesses such as high blood pressure, diabetes, heart disease, and COPD. It became critically important to protect our vulnerable seniors, particularly those in community living housing or nursing homes. We scolded the young who partied on beaches over spring break, bringing the coronavirus back to their homes, family, and grandparents.</div>
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Then the other shoe dropped when we learned of young Americans becoming hospitalized and even dying from this "old person" illness. Why are young people dying in the U.S. yet other countries don't report the same statistics that we're seeing here? Are other countries not reporting accurately, or is there something different about the virus when it arrived in the U.S.? Why do we see such high death rates, (Coronavirus deaths as a percentage of population) in our large cities that exceed the rates of other countries?</div>
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While we in the United States may choose to ignore the elephant in the room, other countries warned of our vulnerability.</div>
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<br /><em>Being overweight is a major risk for people infected with the new coronavirus and the United States is particularly vulnerable because of high obesity levels there, France's chief epidemiologist said on Wednesday.</em><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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April 8, 2020</div>
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<br /><em>Americans are among the world's most vulnerable to coronavirus because of their rising rates of obesity, diabetes and high blood pressure</em><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Dailymail.com<br data-rich-text-line-break="true" /><br />Published: 18:58 EDT, 30 March 2020</div>
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<br />Other countries talk about America's obesity problem, but here in the U.S., we blame the bad outcomes of the virus on high blood pressure, diabetes and pre-diabetes, race, poverty, etc. However, it's rare to hear that being overweight is an independent risk factor even though it underlies almost all of the chronic illnesses that make us vulnerable.<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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<br /><em>Dr. Robert Eckel, president of medicine and science for the American Diabetes Association, told Business Insider that a "sophisticated internist" in New York City told him at least 90% of the people under age 50 he's seen ventilated due to COVID-19 were obese.</em><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Business Insider 4/11/2020</div>
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Yes, America, we're fat and we don't want to talk about it. But there's good news amidst the bad... We can learn from this pandemic and change our habits and lifestyle to become healthier and boost our immunity at the same time. Amazingly, often losing just 10 pounds can reverse type 2 diabetes and improve most other chronic illnesses. And maintaining a healthy weight is not only protective for Covid-19, but also for other viruses and influenza infections.</div>
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So let's not waste any more time America! You can get on the path to health right now by scheduling a free health consultation to learn the steps you can immediately take to improve your resistance to this and future viruses.</div>
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Pat Redmond is a functional nutritionist, food chemist and recipe hacker who helps her clients with health and weight struggles regain their "prime body" without starving, sweating or becoming a slave to their diet.</div>
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Pat's clients continue to enjoy "hacked" versions of their favorite foods and never count calories or feel deprived.</div>
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Pat is from Michigan but escapes the cold and snow in her motorhome with her husband and fur babies.</div>
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To contact Pat for copies of her cookbooks, "Healthy on the Road" and "Hacked and Healthy" or for private coaching, email: <a href="mailto:coach@myhealthcoachlive.com" style="color: #610000;">coach@myhealthcoachlive.com</a>.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Patty_Redmond/2693196" style="color: #610000;">https://EzineArticles.com/expert/Patty_Redmond/2693196</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10284424</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-26960149180856179332020-06-12T05:07:00.000-07:002020-06-12T05:07:08.753-07:00Vitamin A & Your Immune System<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Carol_Chuang/545843" rel="author" style="color: #610000;" title="EzineArticles Expert Author Carol Chuang">Carol Chuang</a></em><br />
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The coronavirus disease 2019 (COVID-19) has become a global pandemic and severely affected our everyday life. At this time, there is yet any clinically proven drugs or treatments to prevent or cure COVID-19.</div>
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With the novel coronavirus, about 80% of the infected had mild to moderate symptoms (mild symptoms up to mild pneumonia), about 15% developed severe disease (shortness of breath, low blood oxygen, or >50% lung involvement), and 5% became critically ill (respiratory failure, shock, or multi organ dysfunction).</div>
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Patients with severe COVID-19 illness and adverse outcome are mostly older, have diabetes, heart disease, prior stroke, hypertension, chronic respiratory disease, and/or chronic lung disease. In many cases, these patients' immune system, in an attempt to fight the virus, becomes dysfunctional and go into overdrive, resulting in a deadly effect known as a "cytokine storm".</div>
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Cytokines are an important part of your immune response. Your body release them as a response to an infection to trigger inflammation for your protection. A cytokine storm happens when the body releases excessive or uncontrolled levels of cytokines, causing hyper inflammation, which may lead to serious complications and even death.</div>
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Why does the immune system go haywire? How come it occurs more in patients who are immunocompromised or with preexisting conditions? How can we have a stronger, better functioning immune system?</div>
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By now, most of us are well aware of the important role nutrients like vitamin D, vitamin C, zinc, and probiotics play in regulating the immune system and keeping us healthy. Not enough has been said about vitamin A though.</div>
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For the past several decades, scientists have been studying the impact of dietary vitamin A on human health. It is well established that vitamin A is an essential nutrient and is responsible for many vital functions in the body:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It protects the eyes from night blindness and age-related decline.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It reduces the risk of certain cancers.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><b>It supports a healthy immune system.</b></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It reduces the risk of skin problems like eczema and acne.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It supports bone health.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It promotes healthy growth and reproduction.</li>
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In the following, we will look at how vitamin A can help reduce the incidence and severity of infectious diseases, how the immune system works against infectious agents like viruses, and the role vitamin A plays in regulating a healthy immune response. Lastly, we will discuss how you can get enough vitamin A to complement your immune protocol.</div>
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<b>Understanding Vitamin A</b></div>
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Vitamin A is a group of compounds found in both animal and plant foods. It comes in two forms: preformed vitamin A and provitamin A carotenoids.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><b>Preformed vitamin A</b> is known as the active form of the vitamin, which the body can readily use. It is fat-soluble and found in animal foods, like liver and eggs, and includes retinoid compounds like retinol, retinal, and retinoid acid.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><b>Provitamin A carotenoids</b> include carotenes (like alpha-carotene and beta-carotene) and xanthophyll (like astaxanthin, lutein, and zeaxanthin). These are the inactive form or precursors of the vitamin found in plants such as sweet potatoes and carrots. These compounds are water-soluble and have to be converted to the active form before the body can use it. For example, beta-carotene is converted to retinol in the small intestine. However, the ability to convert provitamin A into the active form is impaired in many people. More on this later.</li>
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<b>Vitamin A Reduces Incidence And Severity Of Infectious Diseases</b></div>
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Research studies over the past several decades have well established the beneficial effect of vitamin A on infectious diseases.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It was dated back to the ancient Egyptians that vitamin deficiency and disease were first correlated. They applied liver (which is rich in vitamin A) extracts to the eyes of people affected by nutritional night blindness.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">In 1892, it was suggested that diet could have an impact on susceptibility to infectious diseases based on the observation that children suffering from measles or whooping cough also developed blindness produced by vitamin A deficiency.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Later studies indicated that supplements with carrots (which are rich in beta-carotene) could reduce the number and severity of respiratory infections.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">More recent studies have shown that deficiency of vitamin A is associated with heightened incidence of infectious diseases, including respiratory diseases, malaria, tuberculosis, HIV and others.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Studies showed that high dose vitamin A supplementation in children with measles increased the number of circulating T cells (a type of immune cells), and also that vitamin A supplementation could reduce the incidence of respiratory infections in children.</li>
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<b>How The Immune System Works</b></div>
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Our immune system can be broken down into the innate immune system and the adaptive immune system.</div>
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<b>Innate immune system</b></div>
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This is the dominant defense system in the body and it relies on the use of physical barriers like the skin and mucous membranes, coupled with first responder defenders called leukocytes (white blood cells). Leukocytes include phagocytes (which engulf foreign invaders) and natural killer cells.</div>
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The innate immune system response is why you get a stuffy nose and sneeze when you have a cold, or why a scrapped knee gets red, hot, and inflamed, or filled with pus. For people who contract COVID-19 and have no symptoms or only mild symptoms, their innate immune system is effective and working well against the coronavirus.</div>
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<b>Adaptive immune system</b></div>
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When the innate immune system is not strong enough to combat the foreign invaders, it sends out signals called antigens to call on the second line of defense - the adaptive immune system. This system uses special types of leukocytes called lymphocytes, namely the B-cells and T-cells.</div>
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This is typically when the inflammatory response gets kicked into a higher gear and you develop a fever and body aches. The adaptive immune response not only identifies and fights off viruses, it also remembers them so it can quickly and effectively combat and neutralize them in the future, thus creating immunity. This is also how vaccines work.</div>
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<b>COVID-19 And Cytokine Storms</b></div>
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The coronavirus tends to target the respiratory system by attaching and infiltrating the lung cells where it can more effectively hide from the immune system and reproduce. The infected cell will then produce more of the coronavirus and the process repeats itself.</div>
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When the immune system detects this, it kicks off its response. The T-cells are then activated and they release cytokines. A cytokine is a hormone of the immune system. The body produces cytokines to help fight bacteria, viruses, and other invading organisms. Cytokines can be pro-inflammatory when they attract white blood cells to the site of an infection. Cytokines can also be anti-inflammatory when they try to ramp down an immune response once the threat has been neutralized.</div>
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The release of cytokines triggers additional T-cells to be made, which then release even more cytokines. One type of T-cells called cytotoxic T-cells roam the body and kill infected cells. When the immune system is working well, the cytotoxic T-cells only target infected cells to be killed and move along.</div>
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A cytokine storm happens when the immune system goes haywire. This is when the body's immune response gets so amped up that it stops differentiating between infected and healthy cells. In other words, the lung cells are now attacked by both the coronavirus as well as the immune system.</div>
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With COVID-19, the cytokine storm focuses on the lungs, causing acute respiratory distress syndrome (ARDS) and damage to the walls and lining cells of the alveoli (air sacs) in the lungs.</div>
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Normally, the wall of the alveolus is super thin, so oxygen can easily get from the air space in between into the red blood cells. In this case, both the wall and lining cells as well as the capillaries are destroyed. The debris that accumulates from all that damage lines the wall of the alveolus. The damage to the capillaries also causes them to leak plasma proteins that add to the wall's thickness. Eventually the wall becomes so thick that it is hard to transfer oxygen, hence, the feeling of shortness of breath.</div>
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Many people who get ADRS need help breathing from a ventilator. As fluid collects in the lungs, they carry less oxygen to the blood. That means your blood may not supply your organs with enough oxygen to survive, resulting in the lungs, liver, and kidneys to shut down and stop working.</div>
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Additionally, doctors found that once the coronavirus gets to the lungs, it may travel to the bloodstream and infect the endothelium, lining of the blood vessels, causing endotheliitis. It is, therefore, no surprise that people who have conditions like high blood pressure, diabetes, and heart disease that put a lot of stress on the endothelium are also the ones who get the sickest when they catch the coronavirus.</div>
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COVID-19 does not merely cause lung problems. Many severe patients also develop widespread blood clots as a result of the hyper-inflamed state of cytokine storm, leading to strokes, heart attacks, and organ failure. What's more, doctors have noted an alarming trend as they treat more and more COVID-19 stroke patients who are in their 30s and 40s without risk factors. These people are at least 15 years younger than usual stroke patients without the virus.</div>
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<b>Vitamin A Regulates Immune Responses</b></div>
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The effect of vitamin A on immune function is wide-reaching:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It promotes and regulates both the innate and adaptive immune systems and the development of healthy immune responses.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It plays an important role in the regulation of different white blood cells (neutrophils, monocytes, macrophages, natural killer cells, and lymphocytes) and influence the generation of cytokines by the immune cells.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Deficiency of vitamin A favors the production of more pro-inflammatory cytokines.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Research on vitamin A deficiency in children found that it damages the mucosal barrier, which is the natural defense of the respiratory tract, allowing bacteria and viruses to proliferate.</li>
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<b>Are You At Risk For Vitamin A Deficiency?</b></div>
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Vitamin A deficiency may lower your immune function, thereby raising your risk of complications from infectious diseases.</div>
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<b>Testing</b></div>
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A blood test can determine if you are severely vitamin A deficient. Vitamin A is stored in the liver. Normally, the body will always try to maintain a healthy blood vitamin A concentration (a process called homeostatic regulation). However, when the body's reserves of vitamin A are significantly compromised, vitamin A concentration in the blood can drop below normal range.</div>
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<b>Signs of mild deficiency</b></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">dry eyes</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">poor night vision</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">hormonal imbalances</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">irregular periods</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">vaginal dryness</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">infertility</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">low energy and fatigue</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">mood disorders</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">frequent throat and chest infections</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">bumpy skin</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">eczema and acne</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">thyroid dysfunction</li>
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Strict vegans who avoid all animal-based foods and alcoholics are more prone to vitamin A deficiency.</div>
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Since vitamin A is stored in the liver, and alcoholics may have existing liver damage, they may be more susceptible to deficiency.</div>
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Vegans who rely entirely on plant sources of the precursor to vitamin A need to have the carotenoids converted to retinol, the active form of Vitamin A. However, in a majority of people, the carotene-to-retinol conversion is severely compromised, and in some it may even be as low as 10%.</div>
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Factors that inhibit the conversion include:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">genetic variants in the BCO1 gene that impact the conversion of beta carotene</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">diabetes</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">alcohol use</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">certain medications</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">toxic exposures</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">medical conditions that interfere with the digestion of fat (including Crohn's disease, Celiac disease, cystic fibrosis, pancreatic enzyme deficiency, and gallbladder and liver disease)</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">a low-fat diet - as healthy fats are needed for the efficient conversion of carotenoids to retinol</li>
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<b>Sources Of Dietary Vitamin A</b></div>
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<b>From animals (preformed vitamin A):</b></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pastured animal liver (liver is an organ that processes toxins, toxins are not stored in the liver but in fats in the body)</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pastured poultry giblets</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Cod liver oil</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Grass fed ghee and butter</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Grass fed cream and cheese</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pastured egg yolks</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Sockeye salmon</li>
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<b>From plants (provitamin A carotenoids):</b></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Sweet potato</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Carrots</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pumpkin</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Winter squash</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Dark green, leafy vegetables</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Broccoli</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Cantaloupe</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Red bell peppers</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Mangos</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Apricots</li>
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<b>Vitamin A Supplementation</b></div>
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<b>Ideally, it is best to eat vitamin A-rich animal foods regularly. There is no risk of excessive intake through food. The risk lies in taking mega dose supplements.</b> Symptoms of vitamin A toxicity include changes to vision, bone pain, and skin changes. Chronic toxicity can lead to osteoporosis and liver damage.</div>
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<u>Do note that blood vitamin A levels (as indicated in a blood test) may not indicate changes in supplementation because for healthy people blood vitamin A concentrations are always under homeostatic regulation and will stay within normal range</u>. At present, there are no non-invasive ways (requires liver biopsies) to accurately measure the amount of vitamin A stored in the body.</div>
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<b>For people who would like to take vitamin A supplements, the Recommended Daily Allowance (RDA) for adult male is 3,000 I.U. (or 900 mcg) and adult female is 2,300 I.U. (or 700 mcg).</b></div>
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<b>The Upper Tolerable Intake Level (UL) is 10,000 I.U. (or 3,000 mcg) daily.</b></div>
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<b>Always take it with food containing fats for optimal absorption.</b></div>
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Remember that vitamin A is available in two different forms: preformed vitamin A and provitamin A carotenoids. <u>The maximum daily dose of 10,000 I.U. per day relates to only preformed vitamin A</u>.</div>
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Some supplements contain vitamin A in both preformed and provitamin A carotenoids forms. For these supplements, the amount of preformed vitamin A should be used to determine if the amount of vitamin A is safe.</div>
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In some cases, a vitamin A supplement with vitamin A in amounts greater than 10,000 I.U. may still be safe if a portion of the vitamin A is in the provitamin A carotenoids. For example, a supplement containing 23,000 I.U. of vitamin A, of which 60% is provitamin A carotenoids, will still be safe. This is because only 40% of the vitamin A content, or 9,200 I.U., is preformed vitamin A.</div>
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Preformed vitamin A may come in two forms - from retinyl palmitate (in tablets) and/or from cod or other fish liver oil (in soft gels). Check the ingredients if you have allergies towards fish or soy.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">If you are pregnant, may become pregnant, or breastfeeding, keep the daily limit to 5,000 I.U.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">If you have a disorder that affects fat absorption, you may not be able to absorb vitamin A properly.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Do not take vitamin A if you have a type of high cholesterol called Type V Hyperlipoproteinemia.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Do not take vitamin A if you have liver disease.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Iron deficiency may affect the body's ability to breakdown and use vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">People with severe protein malnutrition may end up with too much vitamin A in the body.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">People with zinc deficiency may need to take both vitamin A and zinc to improve the condition.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Use caution if you are taking medications for skin conditions (Retinoids) as they may interact with vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">If you are taking antibiotics, do not take a high dosage of vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Medications that harm the liver (hepatotoxic drugs) interacts with vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Warfarin (Coumadin) interacts with vitamin A.</li>
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<b>Disclaimer</b><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Although nutrients like vitamin A, vitamin D, vitamin C, zinc, and probiotics have been shown to strengthen the immune system, at present, there is no research or study on their efficacy towards preventing and curing COVID-19.</div>
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Carol Chuang is a Certified Nutrition Specialist. She has a Masters degree in Nutrition and is a Certified Gluten Practitioner. She specializes in Metabolic Typing and Functional Diagnostic Nutrition.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Carol_Chuang/545843" style="color: #610000;">https://EzineArticles.com/expert/Carol_Chuang/545843</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10285165</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com1tag:blogger.com,1999:blog-981916885173062119.post-47308020766084052652020-06-12T05:04:00.000-07:002020-06-12T05:04:03.816-07:00Soothing Arthritis Pain Through Nutrition<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Bonnie_R_Giller/1460757" rel="author" style="color: #610000;" title="EzineArticles Expert Author Bonnie R Giller">Bonnie R Giller</a> </em><br />
<img alt="Expert Author Bonnie R Giller" src="https://ezinearticles.com/members/mem_pics/Bonnie-R-Giller_1357836.jpg" /><br />
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Arthritis is a painful condition where one or more joints of the body become inflamed; it typically worsens with age. With over one hundred different types of arthritis, the most common are osteoarthritis and rheumatoid arthritis. While the different types have different causes, most often the body's immune system begins to attack its own tissues, thus breaking them down.</div>
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Although there is no cure for arthritis, there are several common treatments that can help to manage the condition and the associated pain. These treatments include plenty of rest, physical therapy, medication, exercise, and sometimes surgery.</div>
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Nutrition can help treat arthritis pain as well. Certain foods can help to improve the pain while others may worsen it. Understanding which foods to choose can make all the difference in your body's experience with arthritis.</div>
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<strong>Foods that Help Arthritis Pain:</strong></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Omega-3 Fatty Acids:</strong> Once ingested, omega-3 fatty acids convert into compounds that are much more potent than the original fatty acids themselves. One important type of compound, called resolvin, is effective in signaling the inflammatory response to end. In arthritis and other inflammatory diseases, an overactive immune system causes degradation of body tissues. Resolvins flip the "inflammation switch" to the off position. For best results, food sources of omega-3 fatty acids, like fatty fish salmon, tuna, mackerel and sardines, walnuts, walnut oil, flaxseed and flaxseed oil are preferred over supplements.</li>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Fiber:</strong> Consuming adequate amounts of fiber appears to lower a protein in the blood called C-reactive protein (CRP), an indicator of inflammation. When blood levels of CRP are high, it is a strong indicator that something is causing an inflammatory response in the body. While it can't be officially said that high fiber foods will treat arthritis specifically, lowering CRP levels may be helpful.</li>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Strawberries:</strong> These juicy red berries have the same effect on blood levels of CRP as fiber does. A study conducted at Harvard University found that women who ate 16 or more strawberries each week were 14% less likely to have elevated CRP levels compared to those who did not eat strawberries.</li>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Cruciferous Vegetables:</strong> Foods like broccoli or kale contain chemical components that can help to decrease the inflammation seen in arthritis. As a result, the symptoms associated with arthritis often decrease too.</li>
</ul>
<strong>Foods that Hurt Arthritis Pain:</strong><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Omega-6 Fatty Acids: </strong>This type of fatty acid is prevalent in all types of snack foods, deep fried foods, and margarine-like spreads. Coincidentally, overindulging in processed snack foods has been linked with enhancing joint inflammation and obesity. Obesity and arthritis are further associated with one another because fat cells can produce cytokines, a type of protein that promotes inflammation.</li>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Processed Foods:</strong> Packaged foods are often high in sodium, oils, and sugars, none of which is good for managing arthritis. These ingredients encourage the progression of arthritis and do little to help.</li>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Alcohol:</strong> Alcohol increases inflammation in the body and puts your body at risk for several different health complications. It's best to avoid alcohol completely or consume it in amounts that are sparing.</li>
</ul>
Hopefully this information can be of practical use to your or a loved one dealing with arthritis. If you find a food causing an increase in your pain levels, consider eating less of that food to see if your experience improves. The goal of arthritis treatment is to prevent the condition from getting worse and to manage painful symptoms. Eating healthfully can do just that.<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.</div>
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Join her free Break the Spell of Diets in 3 Days online experience at <a href="https://dietfreeradiantme.com/breakthespellofdiets" rel="nofollow" style="color: #610000;" target="_blank">https://dietfreeradiantme.com/breakthespellofdiets</a></div>
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Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at <a href="https://brghealth.com/5keysebook" rel="nofollow" style="color: #610000;" target="_blank">https://brghealth.com/5keysebook</a></div>
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Article Source: <a href="https://ezinearticles.com/expert/Bonnie_R_Giller/1460757" style="color: #610000;">https://EzineArticles.com/expert/Bonnie_R_Giller/1460757</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10305163</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com1tag:blogger.com,1999:blog-981916885173062119.post-8290363932724102562020-05-14T19:09:00.000-07:002020-05-14T19:09:46.128-07:00The Ardell REAL Wellness® Self-Assessment For Athleticism (Exercise And Nutrition)<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Donald_Ardell/893159" rel="author" style="color: #610000;" title="EzineArticles Expert Author Donald Ardell">Donald Ardell</a><span class="author-divider" style="font-size: 18px;"> </span></em><br />
<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><span class="author-divider" style="font-size: 18px;"><br /></span></em>
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<strong>INTRODUCTION</strong></div>
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This edition essay consists of a self-assessment designed to reflect your knowledge, satisfaction level and general experience of Athleticism, one of four REAL wellness dimensions.</div>
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The self-assessment protocols are copyrighted; all rights are reserved. Visit donardell.com for licensing information regarding educational, corporate, non-profit or other uses of one or more of the four REAL wellness self-assessments, as well as a separate self-assessment for stress management.</div>
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The purpose of all the self-assessments is to promote familiarity with and added commitment to REAL wellness mindsets and lifestyles. The overall goal is a philosophy guided by reason, inspired by exuberance, supported with athleticism and enriched by increased personal liberties.</div>
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<strong>ATHLETICISM</strong></div>
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The Athleticism dimension of REAL wellness is about exercise and nutrition. These two domains have been treated as separate professions until recently. Degrees and certifications, professional societies, conferences and scholarly journals were and largely remain devoted to exercise and to nutrition, but not both as a single, integral element of the same topic (i.e., Athleticism). As far back as the mid-seventies, I insisted the two were intertwined and logically inseparable and should be addressed together, understood as one discipline of two integrated parts. Playfully, I insisted exercise and nutrition were <em>inextricably intertwinked</em>. I made this case in High Level Wellness: An Alternative to Doctors, Drugs and Disease, initially published by Rodale Press in 1977 and later by Bantam Books and Ten Speed Press.</div>
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For best results from exercise as well as from wise food choices, these two elements deserve equal attention. One contributes to the other; best results from exercise result from attention to complementary food patterns and vice-versa.</div>
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Four centuries ago, Joseph Addison (1672-1719) identified three grand essentials to happiness: 1) something to do, 2) someone to love and 3) something to hope for. There are probably many more essentials for some people, but there is absolutely one more for everyone--good health. You can manage a bit of happiness when in pain and otherwise severely distracted from things to do, someone to love and something to hope for, but after a while dreadful health will get in the way. Chronic ill health, distractions from doing what you desire, love and hope, is almost guaranteed without adequate exercise and sound diet.</div>
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Sufficient exercise and wise diet choices on a daily basis require mental toughness, a disciplined and unwavering commitment to regular body care involving both movement and nourishment. Only about ten percent of older adults (65 plus) in the Western world exercise at even minimal levels. While Americans spend a great deal more on fitness products and services than any other nation ($265 billion annually in 2018, according to the Global Wellness Institute), we rank 143rd globally for actual participation in physical activity.</div>
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Those who exercise regularly and sufficiently enjoy less stress, fewer illnesses and better reflexes, memories, balance and metabolic profiles. How much better? So much so that on these health measures, fit elders test at levels decades better than their sedentary peers. (Source: Ross D. Pollock et. al., <em>An Investigation Into the Relationship Between Age and Physiological Function in Highly Active Older Adults</em>, The Journal of Physiology, January 2015.)</div>
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To become and remain physically fit and to sustain yourself with foods that support good physical and mental health, knowledge and disciplined choices are required on a daily basis. The Centers of Disease Control (CDC) identifies poor nutrition and lack of physical activity as two of the four main risk factors causing preventable chronic diseases; the other two are tobacco use and excessive alcohol.</div>
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Vigorous daily exercise and nutritious, delicious and only occasional pernicious treats (e.g., pies, cakes, donuts) are foundation requirements for wellbeing. The mental and physical acuity gained from mastery of the Athleticism dimension will enable and support rational decision-making, exuberance and freedom from avoidable dysfunctions that otherwise inhibit thriving and flourishing.</div>
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<strong>SCORING</strong></div>
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The Athleticism self-assessment contains ten statements. Each statement is prefaced by a background commentary that provides a context for a fuller understanding of the statement to follow.</div>
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Please choose a number from one to five that reflects the extent to which you agree or disagree with the statement. If you strongly believe that your thinking or situation aligns with the statement, place the number 5 as your answer choice in the space provided. If you strongly disagree, enter the number 1. These are the two extreme positions.</div>
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The middle number 3 represents a neutral position, indicating that you are not sure which side of the continuum your situation merits. The numbers 2 and 4 express modest alignment with one side or the other along the continuum.</div>
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An interpretative commentary is provided based upon your cumulative score. In addition, a selection of ten Athleticism-focused books are included; five relate to exercise and five to nutrition.</div>
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<strong>A NOTE FOR BEST RESULTS</strong></div>
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This instrument is not intended as a competition, but rather for personal self-assessment. Be scrupulously frank with your self-assessments.</div>
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The value of the assessment will be in the degree to which your score accurately represents your thinking and activity level in this dimension of REAL wellness. The cumulative score for the ten statements will determine the feedback. This should be helpful for making positive adjustments, if needed and desired.</div>
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Enjoy the process.</div>
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<strong>TEN STATEMENTS</strong></div>
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I. Background</div>
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In 1912, the architect William Mitchell Kendall designed the General Post Office Building in Manhattan. Upon completion, Kendall had words inspired by the Greek scholar Herodotus (500 BC) inscribed on the grand entrance:</div>
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<em>Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds.</em></div>
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Though never officially adopted by the U.S. Postal Service, this motto has been associated with U.S. mail couriers ever since, which might explain why some people get cranky when the mail carrier does not arrive as expected.</div>
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<strong>Statement # 1</strong></div>
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My commitment to vigorous exercise is such that I almost never miss a daily workout, come tornado, flood, earthquake, tsunami or pandemic. Well, maybe in the event of a tornado, flood, earthquake or tsunami,</div>
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but certainly not in case of a mere pandemic, or snow, rain, heat or gloom of night. _____</div>
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II. Background</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
The American people suffer from extraordinary levels of overweight and obesity, both considered preventable diseases. At least 52 percent of adults are in one of these two hazardous weight categories. Absent a strong conscious commitment to a lifestyle that includes dietary restraint and exercise sufficient in terms of duration, intensity and frequency, excess weight is inevitable.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<strong>Statement # 2</strong></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
I exercise sufficiently in terms of duration, intensity and frequency and otherwise act so as to maintain the recommended standard of a BMI of 24 or less. _____</div>
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III. Background</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
There are unlimited excuses for not doing enough exercise, time pressures being at the top of most lists. Many people work multiple jobs and struggle to meet their basic needs. Exercise can seem like a luxury, an optional part of life. Even good reasons, however, do not affect the onset of adverse consequences of doing too little or no exercise at all.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<strong>Statement # 3</strong></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
It's not always easy, convenient or fun, but I do manage to meet or exceed the global standard of 150 minutes per week of moderate to intense physical activity. _____</div>
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IV. Background</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
In time, we all lose a bit of speed, our endurance diminishes and recovery from exertion takes longer. In addition, injuries seem more frequent and the healing process is slower than in earlier life. Core muscles, the movers and stabilizers that support the spine and transfer force through the body, need extra attention in middle and later years. Specific exercises can be done to improve core strength and prevent or reduce the incidence of back, hip, knee and neck pain.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<strong>Statement # 4</strong></div>
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I incorporate core exercise in my exercise routines. _____</div>
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V. Background</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Stretching, balance and strength training are critical elements of physical fitness. Strength training is vital but rarely practiced sufficiently, as it is hard work and not as enjoyable as common endurance activities. What's more, it requires a gym membership for most people.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Bodyweight machines, and especially free weights, reinvigorate your neurotransmitters and aid in coordination and balance, back alignment and preventing muscle deterioration over time. Alas, endurance exercise does not provide these benefits, so endurance training should be supplemented with strength training. Strength training adds to the staying power of muscles and builds the power needed to coordinate movements with grace, balance and efficiency.</div>
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<strong>Statement # 5</strong></div>
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I nearly always manage to get in at least two 30 minute or more workouts per week on bodyweight machines and/or free weights--and I know enough about such strength training to maximize benefits from such exertions without inviting related injuries, such as muscle strains or worse. _____</div>
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VI. Background</div>
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A sound diet, weighted in whole grains, fruits, legumes, vegetables and nuts will help you look your best and stay well. Most people follow a diet pattern more or less consistent with whatever was served on tables set by their parents and caregivers in their initial decades.</div>
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<strong>Statement # 6</strong></div>
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I have learned from varied reliable sources and from trial and error over time to continually fine-tune my nutritional choices. My food selection and consumption patterns complement and contribute to my enjoyment of foods and positive health status. _____</div>
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VII. Background</div>
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Most adults have tried a variety of diet patterns, often based upon anecdotal accounts of a miracle weight-loss plan, foods that boost human performance or wild claims of panacea-like benefits from following a best-seller diet book.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
There is no shortage of both genuine and bogus experts with meal plans, cookbooks, seminars and persuasive claims that scientific studies support their diet. It's between hard to impossible to be certain that any given approach represents the one true, best food plan. Well-meaning friends and money-grubbing mountebanks galore are willing and anxious to offer their food plans that will cure whatever ails you, but all have at least one conflict of interest. That is, their interests (profit) and yours (good health) may not align.</div>
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<strong>Statement # 7</strong></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
For information about nutrition, I explore a wide range of sources, including diet books, weight loss plans and maybe occasionally even celebrity doctors, but largely for entertainment, not facts. For the most up-to-date findings and nutritional recommendations, I primarily rely upon independent studies, government reports and reputable experts. _____</div>
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VIII. Background</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Junk food in America is cheap, omnipresent, overabundant and effectively promoted in massive marketing campaigns, most targeted to children. Tempting ads urge us to select and consume high fat sweets, which are ubiquitous and arrive under the radar of conscious choices, leading to passive over-consumption. Snacking almost anywhere is socially acceptable; vending machines and other sources of treats are omnipresent in school cafeterias, gas stations, worksites, shopping venues and so on. Other than at regular meal times, snack foods are ingested on four or five occasions daily. In the last decade, snacks and beverages accounted for twice the calories traced to increases in portion size of regular meals. (Source: Michael Greger, M.D., <em>The Role of Personal Responsibility in the Obesity Epidemic</em>, April 29th, 2020.)</div>
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<strong>Statement # 8</strong></div>
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I'm well aware of the ubiquity of snack foods and their harmful effects if consumed other than occasionally. For that reason and possibly others, low nutrient junk foods are hardly ever among my food choices. _____</div>
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IX. Background</div>
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Many people abstain completely or in good part from animal products. Reasons for doing so include the following:</div>
<ul style="margin: 0px 0px 1em 2em; padding: 0px;">
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">They consider factory farming cruel and inhumane.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">They know animal agriculture is environmentally destructive.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Health reasons--vegan/vegetarian diets are low in fat, calories and cholesterol and high in fiber and vitamins.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Ethical factors--while we are acclimated to animal slaughter, most people realize, when they reluctantly think of it, that factory-farmed, egg-laying chickens and dairy cows lead unnecessarily miserable and brief lives.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Animal agriculture consumes vast amounts of land and water to support livestock and grow feed which entails deforestation, soil degradation, a decline in biodiversity and irrigation usage amounting to eight percent of global human water use (Source: <em>LEAD--Livestock, Environment and Development Initiative</em>, Agriculture and Consumer Protection Department, Food and Agriculture Organization of the U.N.)</li>
</ul>
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</div>
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<strong>Statement # 9</strong></div>
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I'm aware of the above described facts and, to the extent that I can do so given my current circumstances, I restrict or eliminate animal protein in my daily diet. _____</div>
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X. Background</div>
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The majority of vegans get their required nutrients despite not consuming animal products, though many take vitamins B12 and D in supplement form. In addition, some experts recommend occasional blood testing to discover if supplemental iron, zinc, iodine, calcium or long-chain omega-3s are indicated. The mainstay vegan diets consist of whole grains, vegetables, fruits, nuts and legumes--all of which are naturally low in fat and cholesterol but rich in fiber, magnesium, potassium, folate and vitamins C and E.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
The American Dietetic Association reports that vegetarians and vegans have lower body mass indexes, blood pressure and cholesterol levels than nonvegetarians. The ADA also reports that vegans have lower rates of type 2 diabetes, colon cancer, prostate cancer, hypertension and heart disease (Source: ADA.)</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
(On a personal note, I might add that my own observations suggest that vegans have higher morale, superior bowel movements, whiter teeth, enviable sex lives and more antibodies to ward off pandemics. However, these claims are anecdotal, unsupported by double- blind randomized longitudinal research. I mention this here only to suggest, subliminally, that I'm a good person, more or less.)</div>
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<strong>Statement # 10</strong></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
I'm either a vegetarian or vegan now or, there's a good possibility I might become one, most of the time, someday. _____</div>
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<strong>INTERPRETATION OF SCORE</strong></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Please add the total count for each of your responses to the ten statements. The range will be from ten to 50.</div>
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The following commentary is impressionistic, subjective and approximate; it is not based upon robust randomized clinical trials, nor does the author proclaim nor imply magisterium via ex cathedra sources of inspiration or certainty. Rather, the interpretation will only approximate the extent of your familiarity with the nature of Athleticism and mastery of this REAL wellness dimension.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
And now, the interpretation of your Athleticism score.</div>
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10 to 20</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
At present, REAL wellness attitudes, behaviors, skills and priorities associated with Athleticism have not been well developed. However, the simple fact of exposure to the elements of Athleticism in this self-assessment might prove to be a fortuitous encounter that opens new possibilities for you.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Your score is as low as it could be in both the exercise and nutrition categories. The good news is you can only move forward in positive directions; even moderate initiatives to exert more and dine better will result in meaningful gains. Here are a few simple suggestions:</div>
<ul style="margin: 0px 0px 1em 2em; padding: 0px;">
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Join a group -- doing something new is easier and more enjoyable if it entails connections with others.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Make a plan--and write it out. Identify a goal, a timetable and someone or several who will work with you, offering mutual support and encouragement. Be specific and note obstacles you'll have to overcome and payoffs you expect along the way to reaching the goal.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Choose a book to read, a program to follow and/or an app to use for the goal (s) you set.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Attend events that might add excitement and give you ideas about activities you might enjoy, such as a charity walk or run, or just watching people like yourself play games in local leagues. You may decide, I can do that, and add another outlet to your plan.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Watch Brian Wendel's 2006 classic video <em>Forks Over Knives</em> to appreciate the case for eating less meat products.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Add extra steps and movements of varied kinds into everyday routines. Find a few steps to climb, stretch during TV commercials, get a dog that will insist you walk with it throughout the day and make a log of your daily movements. There are plenty of apps that will make doing this easy--and provide motivating in the process.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Keep plenty of fruits around the house, add them to meals and snack on them throughout the day.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Start each day with a healthy breakfast high in fibre and low in fat, sugar and salt.</li>
</ul>
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</div>
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You may have been discouraged about exercise by certain basic issues, such as what others might think, who to trust for sound advice, how to get started and/or similar hesitations about the choices for exercise and better diet patterns. There is no one, guaranteed way to optimal exercise or a one-true diet for all, given the extraordinary variety in a country with 330 million people. However, as suggested in the above listing, there are things you can do to make changes easier and boost chances you'll stay with good intentions.</div>
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<strong>21 to 30</strong></div>
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You are quite aware of the importance of exercise and sound nutrition. You're somewhere in the middle range of folks who ignore these two parts of Athleticism and those who go all out, that is, the superstars of fitness and healthy food practices. You might consider jump-starting new initiatives to boost your Athleticism by joining a gym, if not already a member of one.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Gyms come in many forms and cater to different athletic interests, with price structures from bare bones to haute couture. Visit several close to your home or place of work before choosing one--there are dramatic differences.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
If you are old enough for Medicare (65), your insurer's Advantage Plan probably offers free gym memberships, a splendid benefit not to be ignored if you want to make the most of your insurance plan--and who does not? A gym workout can and should include not just endurance exercise on varied cardio and strength machines, but also opportunities for assistance in improving balance, flexibility and core muscles. Besides personal training for a fee, gyms also offer free classes, which can be valuable additions to the work you do on your own.</div>
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<strong>31 to 40</strong></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Well done -- you are on the right track.</div>
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Your score indicates that you have a solid knowledge base about exercise and nutrition and that you're reasonably satisfied with your practices of both elements of Athleticism. By attending to just a few areas, you will advance into the highest lifestyle skill category in this REAL wellness dimension.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Review your responses to each of the following questions on a summary check list. To pinpoint the few issues needing attention based upon your self-score, scan the following list and ask yourself: Would I benefit from:</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Greater focus on meal planning?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Weight loss (or gain)?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Blood work to see if I need a supplement?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Strength training?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
More intense, interval style training?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Longer or more frequent exercise?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Fewer excuses?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Attention to core muscles?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Additional stretching/balance work?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Work with free weights?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Joining a gym--and visiting it regularly?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Eating less meat and less snack foods?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Taking health-oriented cooking classes?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Consuming less alcohol or sugary drinks?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Getting involved in environmental issues?</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Yes ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
No ___</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
As you move forward to the next and highest level of Athleticism, I wish you continued fulfillment and happiness. Congratulations.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
41 to 50</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Bravo. Whoop whoop. Well done. You are a maestro of movement and a judicious consumer who dines for wellbeing as well as taste. You successfully balance two separate but interconnected disciplines that enable best results in the Athleticism skill set of REAL wellness. You deserve kudos for living and modeling a passion for fitness supported by nutritious dining preferences.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Your score suggests you've maintained a commitment to lifelong learning, critical factors in your exercise and dining habits. This hospitality and openness to trusted sources of information expands your capacity for new opportunities. You have positioned yourself to manage, if not foresee, the unexpected.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Life is, without doubt, maddingly unfair. Those like yourself who rank at the high end of Athleticism remain vulnerable. Athleticism only takes you so far--the wellest of the well also experience life's hard turns. Initiatives and commitments to wise habits are but stop gaps, not solutions. Let's always be mindful of and grateful to those who contribute to our tenuous good fortune. Let's do what little we can to lift others, those for whom habitual routines of healthy choices that we enjoy seem out of reach, unaffordable luxuries.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
The good doctor Anthony Fauci, keeper of reality checks at the White House during the COVID-19 pandemic, offered this advice to graduates of the Ohio State University in a commencement address in 2016:</div>
<blockquote style="background: url("/images/bq_bg.gif") 0px 3px no-repeat transparent; color: #747474; margin-right: 0px; padding-left: 35px;">
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</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<em>Allow yourselves to cultivate the joyousness of life as much as you do your professional accomplishments. You have so many other things to live for and to be happy about.Reach for them and keep the sounds of your laughter alive.</em></div>
</blockquote>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
You are fortunate to appreciate that Athleticism, vital as it is to a good life, is but one aspect of many that you have to live for and be happy about. All the rest that you do deserves to be approached in the same spirit--and made as much fun as you can introduce. Hopefully, you can even manage plateaus of laughter and joy on occasions, perhaps nearly every day. So, as Robert Green Ingersoll signed off in a letter dated February 23, 1893 to his dear friend B. N. Goodsell, <em>Good luck and long life, and music enough to last you through.</em></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
<strong>RECOMMENDED READINGS</strong></div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Baechle, Thomas R. and Westcott, Wayne L. <em>Fitness Professional's Guide to Strength Training.</em> Human Kinetics, Champaign, IL. 2010.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Benardot, Dan. <em>Advanced Sports Nutrition</em>, Human Kinetics, Champaign, IL. 2006</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Buettner, Dan. <em>The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest.</em> National Geographic, Washington, D.C. 2015.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Broussal-Derval, Aurelien and Ganneau, Stephane. <em>The Modern Art and Science of Mobility. </em>Human Kinetics, Champaign, IL. 2019.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Campbell, T. Colin and Campbell, Thomas. <em>The China Study: Startling Implications for Diet, Weight Loss, And Long-term Health</em>. Ben Bella Books, Dallas, TX. 2004.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Cardwell, Glenn. <em>Gold Medal Nutrition</em> (5th Edition) Human Kinetics, Champaign, IL. 1996.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Case, Chris and Mandrola, John and Zinn, Lennard. <em>The Haywire Heart: How Too Much Exercise Can Kill You, and What You Can Do to Protect Your Heart.</em> Velo Press, Boulder, CO, 2017.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Clark, Nancy, <em>Sports Nutrition Guidebook</em> (6th Edition). Human Kinetics, Champaign, IL. 2013</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Crowley, Chris and Lodge, Henry S. <em>Younger Next Year</em>. Workman Publishing, New York. 2007.</div>
<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Esselstyn, Caldwell B. <em>Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure</em>. Penguin, New York. 2007.</div>
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Esselstyn, Rip. <em>The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan That Lowers Cholesterol and Burns Away the Pounds</em>. Grand Central Life & Style, New York. 2009.</div>
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Greger, Michael. <em>How Not to Die</em>. Flatiron Books, New York, 2015.</div>
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Jonas, Steve. <em>Triathloning for Ordinary Mortals</em>. W. W. Norton & Co., New York. 2006.</div>
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Weil, Andrew. <em>Eight Weeks to Optimum Health </em>(Revised Edition). Knopf, Borzoi Books, New York. 2006.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Donald_Ardell/893159" style="color: #610000;">https://EzineArticles.com/expert/Donald_Ardell/893159</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10291936</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-71105619723473811832020-05-14T19:06:00.000-07:002020-05-14T19:06:17.253-07:00Covid-19: The Elephant in the Room<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Patty_Redmond/2693196" rel="author" style="color: #610000;" title="EzineArticles Expert Author Patty Redmond">Patty Redmond</a></em><br />
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There's little doubt that the Coronavirus pandemic has dramatically changed the way you live and the way you think about things that you previously took for granted. For most, becoming infected will result in symptoms similar to a bad case of the flu, while some may have no noticeable symptoms. However, a small percentage of folks who become infected will suffer tremendously, and some will die. Early in the year, as the virus was just reaching our shores, we observed other countries as they were further along the "curve." We were told that this virus could be fatal, but mostly to the elderly who were already suffering from other chronic illnesses such as high blood pressure, diabetes, heart disease, and COPD. It became critically important to protect our vulnerable seniors, particularly those in community living housing or nursing homes. We scolded the young who partied on beaches over spring break, bringing the coronavirus back to their homes, family, and grandparents.</div>
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Then the other shoe dropped when we learned of young Americans becoming hospitalized and even dying from this "old person" illness. Why are young people dying in the U.S. yet other countries don't report the same statistics that we're seeing here? Are other countries not reporting accurately, or is there something different about the virus when it arrived in the U.S.? Why do we see such high death rates, (Coronavirus deaths as a percentage of population) in our large cities that exceed the rates of other countries?</div>
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While we in the United States may choose to ignore the elephant in the room, other countries warned of our vulnerability.</div>
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<br /><em>Being overweight is a major risk for people infected with the new coronavirus and the United States is particularly vulnerable because of high obesity levels there, France's chief epidemiologist said on Wednesday.</em><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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<br /><em>Americans are among the world's most vulnerable to coronavirus because of their rising rates of obesity, diabetes and high blood pressure</em><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Dailymail.com<br data-rich-text-line-break="true" /><br />Published: 18:58 EDT, 30 March 2020</div>
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<br />Other countries talk about America's obesity problem, but here in the U.S., we blame the bad outcomes of the virus on high blood pressure, diabetes and pre-diabetes, race, poverty, etc. However, it's rare to hear that being overweight is an independent risk factor even though it underlies almost all of the chronic illnesses that make us vulnerable.<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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<br /><em>Dr. Robert Eckel, president of medicine and science for the American Diabetes Association, told Business Insider that a "sophisticated internist" in New York City told him at least 90% of the people under age 50 he's seen ventilated due to COVID-19 were obese.</em><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Business Insider 4/11/2020</div>
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Yes, America, we're fat and we don't want to talk about it. But there's good news amidst the bad... We can learn from this pandemic and change our habits and lifestyle to become healthier and boost our immunity at the same time. Amazingly, often losing just 10 pounds can reverse type 2 diabetes and improve most other chronic illnesses. And maintaining a healthy weight is not only protective for Covid-19, but also for other viruses and influenza infections.</div>
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So let's not waste any more time America! You can get on the path to health right now by scheduling a free health consultation to learn the steps you can immediately take to improve your resistance to this and future viruses.</div>
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Pat Redmond is a functional nutritionist, food chemist and recipe hacker who helps her clients with health and weight struggles regain their "prime body" without starving, sweating or becoming a slave to their diet.</div>
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Pat's clients continue to enjoy "hacked" versions of their favorite foods and never count calories or feel deprived.</div>
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Pat is from Michigan but escapes the cold and snow in her motorhome with her husband and fur babies.</div>
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To contact Pat for copies of her cookbooks, "Healthy on the Road" and "Hacked and Healthy" or for private coaching, email: <a href="mailto:coach@myhealthcoachlive.com" style="color: #610000;">coach@myhealthcoachlive.com</a>.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Patty_Redmond/2693196" style="color: #610000;">https://EzineArticles.com/expert/Patty_Redmond/2693196</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10284424</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-10437302603368897752020-05-14T19:03:00.000-07:002020-05-14T19:03:25.660-07:00Vitamin A & Your Immune System<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Carol_Chuang/545843" rel="author" style="color: #610000;" title="EzineArticles Expert Author Carol Chuang">Carol Chuang</a><span class="author-divider" style="font-size: 18px;"> </span></em><br />
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The coronavirus disease 2019 (COVID-19) has become a global pandemic and severely affected our everyday life. At this time, there is yet any clinically proven drugs or treatments to prevent or cure COVID-19.</div>
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With the novel coronavirus, about 80% of the infected had mild to moderate symptoms (mild symptoms up to mild pneumonia), about 15% developed severe disease (shortness of breath, low blood oxygen, or >50% lung involvement), and 5% became critically ill (respiratory failure, shock, or multi organ dysfunction).</div>
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Patients with severe COVID-19 illness and adverse outcome are mostly older, have diabetes, heart disease, prior stroke, hypertension, chronic respiratory disease, and/or chronic lung disease. In many cases, these patients' immune system, in an attempt to fight the virus, becomes dysfunctional and go into overdrive, resulting in a deadly effect known as a "cytokine storm".</div>
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Cytokines are an important part of your immune response. Your body release them as a response to an infection to trigger inflammation for your protection. A cytokine storm happens when the body releases excessive or uncontrolled levels of cytokines, causing hyper inflammation, which may lead to serious complications and even death.</div>
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Why does the immune system go haywire? How come it occurs more in patients who are immunocompromised or with preexisting conditions? How can we have a stronger, better functioning immune system?</div>
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By now, most of us are well aware of the important role nutrients like vitamin D, vitamin C, zinc, and probiotics play in regulating the immune system and keeping us healthy. Not enough has been said about vitamin A though.</div>
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For the past several decades, scientists have been studying the impact of dietary vitamin A on human health. It is well established that vitamin A is an essential nutrient and is responsible for many vital functions in the body:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It protects the eyes from night blindness and age-related decline.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It reduces the risk of certain cancers.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><b>It supports a healthy immune system.</b></li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It reduces the risk of skin problems like eczema and acne.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It supports bone health.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It promotes healthy growth and reproduction.</li>
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In the following, we will look at how vitamin A can help reduce the incidence and severity of infectious diseases, how the immune system works against infectious agents like viruses, and the role vitamin A plays in regulating a healthy immune response. Lastly, we will discuss how you can get enough vitamin A to complement your immune protocol.</div>
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<b>Understanding Vitamin A</b></div>
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Vitamin A is a group of compounds found in both animal and plant foods. It comes in two forms: preformed vitamin A and provitamin A carotenoids.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><b>Preformed vitamin A</b> is known as the active form of the vitamin, which the body can readily use. It is fat-soluble and found in animal foods, like liver and eggs, and includes retinoid compounds like retinol, retinal, and retinoid acid.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><b>Provitamin A carotenoids</b> include carotenes (like alpha-carotene and beta-carotene) and xanthophyll (like astaxanthin, lutein, and zeaxanthin). These are the inactive form or precursors of the vitamin found in plants such as sweet potatoes and carrots. These compounds are water-soluble and have to be converted to the active form before the body can use it. For example, beta-carotene is converted to retinol in the small intestine. However, the ability to convert provitamin A into the active form is impaired in many people. More on this later.</li>
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<b>Vitamin A Reduces Incidence And Severity Of Infectious Diseases</b></div>
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Research studies over the past several decades have well established the beneficial effect of vitamin A on infectious diseases.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It was dated back to the ancient Egyptians that vitamin deficiency and disease were first correlated. They applied liver (which is rich in vitamin A) extracts to the eyes of people affected by nutritional night blindness.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">In 1892, it was suggested that diet could have an impact on susceptibility to infectious diseases based on the observation that children suffering from measles or whooping cough also developed blindness produced by vitamin A deficiency.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Later studies indicated that supplements with carrots (which are rich in beta-carotene) could reduce the number and severity of respiratory infections.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">More recent studies have shown that deficiency of vitamin A is associated with heightened incidence of infectious diseases, including respiratory diseases, malaria, tuberculosis, HIV and others.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Studies showed that high dose vitamin A supplementation in children with measles increased the number of circulating T cells (a type of immune cells), and also that vitamin A supplementation could reduce the incidence of respiratory infections in children.</li>
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<b>How The Immune System Works</b></div>
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Our immune system can be broken down into the innate immune system and the adaptive immune system.</div>
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<b>Innate immune system</b></div>
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This is the dominant defense system in the body and it relies on the use of physical barriers like the skin and mucous membranes, coupled with first responder defenders called leukocytes (white blood cells). Leukocytes include phagocytes (which engulf foreign invaders) and natural killer cells.</div>
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The innate immune system response is why you get a stuffy nose and sneeze when you have a cold, or why a scrapped knee gets red, hot, and inflamed, or filled with pus. For people who contract COVID-19 and have no symptoms or only mild symptoms, their innate immune system is effective and working well against the coronavirus.</div>
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<b>Adaptive immune system</b></div>
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When the innate immune system is not strong enough to combat the foreign invaders, it sends out signals called antigens to call on the second line of defense - the adaptive immune system. This system uses special types of leukocytes called lymphocytes, namely the B-cells and T-cells.</div>
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This is typically when the inflammatory response gets kicked into a higher gear and you develop a fever and body aches. The adaptive immune response not only identifies and fights off viruses, it also remembers them so it can quickly and effectively combat and neutralize them in the future, thus creating immunity. This is also how vaccines work.</div>
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<b>COVID-19 And Cytokine Storms</b></div>
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The coronavirus tends to target the respiratory system by attaching and infiltrating the lung cells where it can more effectively hide from the immune system and reproduce. The infected cell will then produce more of the coronavirus and the process repeats itself.</div>
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When the immune system detects this, it kicks off its response. The T-cells are then activated and they release cytokines. A cytokine is a hormone of the immune system. The body produces cytokines to help fight bacteria, viruses, and other invading organisms. Cytokines can be pro-inflammatory when they attract white blood cells to the site of an infection. Cytokines can also be anti-inflammatory when they try to ramp down an immune response once the threat has been neutralized.</div>
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The release of cytokines triggers additional T-cells to be made, which then release even more cytokines. One type of T-cells called cytotoxic T-cells roam the body and kill infected cells. When the immune system is working well, the cytotoxic T-cells only target infected cells to be killed and move along.</div>
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A cytokine storm happens when the immune system goes haywire. This is when the body's immune response gets so amped up that it stops differentiating between infected and healthy cells. In other words, the lung cells are now attacked by both the coronavirus as well as the immune system.</div>
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With COVID-19, the cytokine storm focuses on the lungs, causing acute respiratory distress syndrome (ARDS) and damage to the walls and lining cells of the alveoli (air sacs) in the lungs.</div>
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Normally, the wall of the alveolus is super thin, so oxygen can easily get from the air space in between into the red blood cells. In this case, both the wall and lining cells as well as the capillaries are destroyed. The debris that accumulates from all that damage lines the wall of the alveolus. The damage to the capillaries also causes them to leak plasma proteins that add to the wall's thickness. Eventually the wall becomes so thick that it is hard to transfer oxygen, hence, the feeling of shortness of breath.</div>
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Many people who get ADRS need help breathing from a ventilator. As fluid collects in the lungs, they carry less oxygen to the blood. That means your blood may not supply your organs with enough oxygen to survive, resulting in the lungs, liver, and kidneys to shut down and stop working.</div>
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Additionally, doctors found that once the coronavirus gets to the lungs, it may travel to the bloodstream and infect the endothelium, lining of the blood vessels, causing endotheliitis. It is, therefore, no surprise that people who have conditions like high blood pressure, diabetes, and heart disease that put a lot of stress on the endothelium are also the ones who get the sickest when they catch the coronavirus.</div>
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COVID-19 does not merely cause lung problems. Many severe patients also develop widespread blood clots as a result of the hyper-inflamed state of cytokine storm, leading to strokes, heart attacks, and organ failure. What's more, doctors have noted an alarming trend as they treat more and more COVID-19 stroke patients who are in their 30s and 40s without risk factors. These people are at least 15 years younger than usual stroke patients without the virus.</div>
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<b>Vitamin A Regulates Immune Responses</b></div>
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The effect of vitamin A on immune function is wide-reaching:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It promotes and regulates both the innate and adaptive immune systems and the development of healthy immune responses.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">It plays an important role in the regulation of different white blood cells (neutrophils, monocytes, macrophages, natural killer cells, and lymphocytes) and influence the generation of cytokines by the immune cells.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Deficiency of vitamin A favors the production of more pro-inflammatory cytokines.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Research on vitamin A deficiency in children found that it damages the mucosal barrier, which is the natural defense of the respiratory tract, allowing bacteria and viruses to proliferate.</li>
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<b>Are You At Risk For Vitamin A Deficiency?</b></div>
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Vitamin A deficiency may lower your immune function, thereby raising your risk of complications from infectious diseases.</div>
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<b>Testing</b></div>
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A blood test can determine if you are severely vitamin A deficient. Vitamin A is stored in the liver. Normally, the body will always try to maintain a healthy blood vitamin A concentration (a process called homeostatic regulation). However, when the body's reserves of vitamin A are significantly compromised, vitamin A concentration in the blood can drop below normal range.</div>
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<b>Signs of mild deficiency</b></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">dry eyes</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">poor night vision</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">hormonal imbalances</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">irregular periods</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">vaginal dryness</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">infertility</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">low energy and fatigue</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">mood disorders</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">frequent throat and chest infections</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">bumpy skin</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">eczema and acne</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">thyroid dysfunction</li>
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Strict vegans who avoid all animal-based foods and alcoholics are more prone to vitamin A deficiency.</div>
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Since vitamin A is stored in the liver, and alcoholics may have existing liver damage, they may be more susceptible to deficiency.</div>
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Vegans who rely entirely on plant sources of the precursor to vitamin A need to have the carotenoids converted to retinol, the active form of Vitamin A. However, in a majority of people, the carotene-to-retinol conversion is severely compromised, and in some it may even be as low as 10%.</div>
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Factors that inhibit the conversion include:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">genetic variants in the BCO1 gene that impact the conversion of beta carotene</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">diabetes</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">alcohol use</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">certain medications</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">toxic exposures</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">medical conditions that interfere with the digestion of fat (including Crohn's disease, Celiac disease, cystic fibrosis, pancreatic enzyme deficiency, and gallbladder and liver disease)</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">a low-fat diet - as healthy fats are needed for the efficient conversion of carotenoids to retinol</li>
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<b>Sources Of Dietary Vitamin A</b></div>
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<b>From animals (preformed vitamin A):</b></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pastured animal liver (liver is an organ that processes toxins, toxins are not stored in the liver but in fats in the body)</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pastured poultry giblets</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Cod liver oil</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Grass fed ghee and butter</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Grass fed cream and cheese</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pastured egg yolks</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Sockeye salmon</li>
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<b>From plants (provitamin A carotenoids):</b></div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Sweet potato</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Carrots</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Pumpkin</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Winter squash</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Dark green, leafy vegetables</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Broccoli</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Cantaloupe</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Red bell peppers</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Mangos</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Apricots</li>
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<b>Vitamin A Supplementation</b></div>
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<b>Ideally, it is best to eat vitamin A-rich animal foods regularly. There is no risk of excessive intake through food. The risk lies in taking mega dose supplements.</b> Symptoms of vitamin A toxicity include changes to vision, bone pain, and skin changes. Chronic toxicity can lead to osteoporosis and liver damage.</div>
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<u>Do note that blood vitamin A levels (as indicated in a blood test) may not indicate changes in supplementation because for healthy people blood vitamin A concentrations are always under homeostatic regulation and will stay within normal range</u>. At present, there are no non-invasive ways (requires liver biopsies) to accurately measure the amount of vitamin A stored in the body.</div>
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<b>For people who would like to take vitamin A supplements, the Recommended Daily Allowance (RDA) for adult male is 3,000 I.U. (or 900 mcg) and adult female is 2,300 I.U. (or 700 mcg).</b></div>
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<b>The Upper Tolerable Intake Level (UL) is 10,000 I.U. (or 3,000 mcg) daily.</b></div>
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<b>Always take it with food containing fats for optimal absorption.</b></div>
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Remember that vitamin A is available in two different forms: preformed vitamin A and provitamin A carotenoids. <u>The maximum daily dose of 10,000 I.U. per day relates to only preformed vitamin A</u>.</div>
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Some supplements contain vitamin A in both preformed and provitamin A carotenoids forms. For these supplements, the amount of preformed vitamin A should be used to determine if the amount of vitamin A is safe.</div>
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In some cases, a vitamin A supplement with vitamin A in amounts greater than 10,000 I.U. may still be safe if a portion of the vitamin A is in the provitamin A carotenoids. For example, a supplement containing 23,000 I.U. of vitamin A, of which 60% is provitamin A carotenoids, will still be safe. This is because only 40% of the vitamin A content, or 9,200 I.U., is preformed vitamin A.</div>
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Preformed vitamin A may come in two forms - from retinyl palmitate (in tablets) and/or from cod or other fish liver oil (in soft gels). Check the ingredients if you have allergies towards fish or soy.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">If you are pregnant, may become pregnant, or breastfeeding, keep the daily limit to 5,000 I.U.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">If you have a disorder that affects fat absorption, you may not be able to absorb vitamin A properly.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Do not take vitamin A if you have a type of high cholesterol called Type V Hyperlipoproteinemia.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Do not take vitamin A if you have liver disease.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Iron deficiency may affect the body's ability to breakdown and use vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">People with severe protein malnutrition may end up with too much vitamin A in the body.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">People with zinc deficiency may need to take both vitamin A and zinc to improve the condition.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Use caution if you are taking medications for skin conditions (Retinoids) as they may interact with vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">If you are taking antibiotics, do not take a high dosage of vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Medications that harm the liver (hepatotoxic drugs) interacts with vitamin A.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Warfarin (Coumadin) interacts with vitamin A.</li>
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<b>Disclaimer</b><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Although nutrients like vitamin A, vitamin D, vitamin C, zinc, and probiotics have been shown to strengthen the immune system, at present, there is no research or study on their efficacy towards preventing and curing COVID-19.</div>
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Carol Chuang is a Certified Nutrition Specialist. She has a Masters degree in Nutrition and is a Certified Gluten Practitioner. She specializes in Metabolic Typing and Functional Diagnostic Nutrition.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Carol_Chuang/545843" style="color: #610000;">https://EzineArticles.com/expert/Carol_Chuang/545843</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10285165</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-16766202214649218252020-03-14T03:25:00.001-07:002020-03-14T03:25:47.211-07:00How to Buy Chocolate Then Forget to Eat It<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Kathryn_Martyn,_M.NLP/939" rel="author" style="color: #610000;" title="EzineArticles Expert Author Kathryn Martyn, M.NLP">Kathryn Martyn, M.NLP</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Kathryn Martyn, M.NLP" src="https://ezinearticles.com/members/mem_pics/Kathryn-Martyn,-M.NLP_660.jpg" /><em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><span class="author-divider" style="font-size: 18px;"> </span></em><br />
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Some Say I'm Strange. I Prefer to Think of Myself as Resourceful<br />If you'd like to learn how to obtain quality chocolate, put it in a drawer and forget it's there, learn to use EFT and NLP techniques to conquer your emotional eating. That's what I've done, and it's such a freeing thing to be able to feel right with the world, be happy with myself, my shape, and not feel controlled by something like food. I eat what I want, but I do make an effort to make good choices (usually). For example, last night I baked a cake I made on Easter and totally loved (Better than Sex cake). This thing is nothing more than yellow cake, vanilla pudding and tons of whipped cream - not exactly diet fare, but when I can't get a certain food out of my head, I usually either make it or go and get it, and then totally enjoy it. That's what I mean when I said I eat what I want. So today, I have an entire cake in my refrigerator.<br />Did I have a piece of cake for breakfast? No. My husband bought me some fresh local raspberries at the Farmer's Market yesterday, and I wanted them so I had some on my cereal this morning. The cake sits and waits. When I was in the kitchen I noted the remnants of last night's grocery shopping. I saw a huge, individually wrapped cinnamon roll on the counter. I just "knew" I was going to want to eat something sweet last night since baking the cake was bound to make me crazy so I'd in anticipation of future hunger I bought the following:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">One Giant cinnamon roll from Sarah's Bakery. (Oops, I weighed this bad boy and it's 15.5 Oz! Almost a pound of dough and sugar - oh my).</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Small container of Scharffen Berger chocolates. This little clear box comes with 12 squares equalling 2.1 Oz. Individually wrapped. I put them in the drawer.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">A dozen of my favorite shortbread cookies which I put in a drawer in the kitchen. My husband will eat them if he sees them, so unless he says something about "wanting something sweet" I wait to let him know they are there.</li>
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While watching a movie last night (Friday night ritual) I did start to get sort of hungry so I thought about what to do about it. I recalled how I'm feeling much better lately, getting back to a regular routine of exercise, and I just didn't feel like eating a lot of cookies. Yes, they were there, but I just wasn't in the mood to eat them. I had a pang of hunger, but I wasn't really hungry, it was nearly midnight for crying out loud!<br />So, I ate one of those chocolate squares - remember, they're pretty small right? Well I ate it in four bites, letting the chocolate melt in my mouth. I take my time with chocolates and they satisfy me so much more than just popping it in my mouth, chewing twice and swallowing. I'm not in a hurry to get it over with.<br />Discovering Lost Candy<br />This morning I checked my body fat and it just happens I keep my Omron Body Fat Analyzer in the closet on top of a leftover chocolates box from last Christmas. I decided to look inside the box since I thought there was one of those chocolates still leftover and I was surprised to find two of those Christmas chocolates in there (Joseph Schmidt truffles - some of my favorites) and about eight squares of that very same chocolate I bought yesterday (Scharffen Berger). I forgot they were there.<br />So, you see, I handle my cravings by buying the foods I want, then putting them away and maybe eating them, maybe not. For me it's the need to know I can have what I want - and keeping something nearby in case of emergencies. I also know if I leave things out where I'll see them, I'm much more likely to decide to have some, so I put them away. For you it may be different. Some of you won't want anything tempting in the house. That's okay too. We're all different. The only way you'll discover how you are is to tackle those emotional issues - the reasons you think you can't stop eating after a handful or two; the reasons you feel like it's out of your control, or not your decision how much you eat, when you eat or what you eat.<br />Wouldn't it be wonderful to be able to buy your favorite food and leave it in a drawer long enough to forget it's even there? That's what it's like to not have an eating problem, and that comes from giving yourself permission to enjoy food. You are worthy, you do deserve to be happy.<br />My methods can help - I know because they've worked for me, and I truly have had a sweet tooth since I was a kid. I used to eat bag after bag of candy - I once had 11 cavities in one dentist visit!<div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of <a href="http://www.onemorebite-weightloss.com/" rel="nofollow" style="color: #610000;" target="_blank">OneMoreBite-Weightloss.com</a></div>
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Get the <a href="http://www.onemorebite-weightloss.com/getnews.html" rel="nofollow" style="color: #610000;" target="_blank">Daily Bites</a>: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Kathryn_Martyn,_M.NLP/939" style="color: #610000;">https://EzineArticles.com/expert/Kathryn_Martyn,_M.NLP/939</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/1978</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-36226709145361500142020-03-14T03:19:00.002-07:002020-03-14T03:19:48.517-07:00Occam's Razor: Cutting Sugar Down to Size<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Joan_Kent/1748388" rel="author" style="color: #610000;" title="EzineArticles Expert Author Joan Kent">Joan Kent</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Joan Kent" src="https://ezinearticles.com/members/mem_pics/Joan-Kent_1632747.jpg" /><br />
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I look at sugar addiction through a brain chemistry filter - which brain chemicals are triggered by sugar and how those chemicals affect behavior, appetite, emotions, and mental state.</div>
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I've been doing it for a long time - over 20 years.</div>
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Yet I frequently come in contact with "big" theories:<br />• that we crave sugar because we want to fill ourselves with sweetness, since we have none in our lives<br />• that attachment to sugar goes back to childhood traumas<br />• that we reach for sugar when we're really reaching for love<br />• that we need to dig deep to find the root of the sugar problem and clear it before we can quit successfully.</div>
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It exhausts me, and makes me doubt those explanations.</div>
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I confess that it also makes me doubt myself and my methods. Why? Because most of the explanations I find for sugar addiction run in these emotional directions.</div>
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What's Occam's Razor - and What's It Got to Do with Sugar?</div>
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As a principle for problem-solving, Occam's Razor advises us to select the simplest solution, the one with the fewest assumptions, the fewest "mini-theories" to complicate things.</div>
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In my experience, the brain chemical explanation for sugar tends to be neat. "This is your brain on drugs" kind of neat.</div>
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No analysis of personalities, past lives, traumas, why your cousin was mean to you at the last family gathering and why that made you binge on brownies. No self-improvement programs. No emotional baggage.</div>
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Just "here's what sugar is doing to you" and "here's what you can do about it."</div>
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Without the brain chemistry piece, even the methods for getting rid of sugar cravings tend to be convoluted. Or at least ineffective.<br />• Take deep breaths.<br />• Ask yourself what you really want.<br />• Eat some sugar slowly and savor it.<br />• Eat some sugar, then have something that's good for you. (Really? Chocolate, then broccoli?)<br />• Find healthy substitutes.</div>
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That last one bothers me most because it keeps people in the sugar trap. Making foods taste sweet by using "better" sugars isn't really the solution to a sugar addiction.</div>
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I've ranted against trending sugars - agave syrup, coconut sugar, dates, maple syrup, monukka honey and others - but most nutritionists give in to the popular view. They offer recipes for brownies, cookies, cakes made with these various "healthful" sugars.</div>
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I recently reacted strongly to an article that stated, "Those sugar cravings never really go away, do they?"</div>
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Yikes. Of course, they do! Completely.</div>
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But they won't (and can't) go away when you're always eating - and constantly looking for - the latest so-called healthful alternative to sugar instead of just... getting over it.</div>
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Occam's Razor for Sugar Addiction: Simpler Than Psychoanalysis and New Sugar Obsessions?</div>
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It IS simple. Fix the brain chem thing. Get past your sugar addiction, don't turn it into a different addiction. Eat to stay healthy. Your cravings go away. You feel fantastic.</div>
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From there, you can analyze your emotions and behavior patterns to your heart's content. It will amaze you, however, how many of those things clear up when you simply loosen the grip of sugar on your brain. Seriously.</div>
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Occam's Razor slices through the complicated nonsense and leaves an effective answer.</div>
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It works for sugar addiction, too.</div>
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In this case, the simplest solution lies in brain chem. The complex emotional layers become secondary. Not unimportant, mind you, but not necessary to analyze and re-hash before fixing the sugar problem.</div>
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And that's why I love working with foods and brain chemistry. It's Occam's Razor at work.</div>
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Health problems, anxiety, resistant weight issues? Stuck on sugar? I have a simple, repeatable, highly effective method for quitting. No judgment, no confusion, just a simple solution for what has been made a convoluted emotional problem. Visit <a href="http://www.lastresortnutrition.com/" rel="nofollow" style="color: #610000;" target="_blank">http://www.LastResortNutrition.com</a> and grab your free Empowered Eating Consult. Find out how easy it can be to escape sugar's grip and potentially reverse your health problems for good.</div>
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Brought to you by Dr. Joan Kent, speaker, best-selling author, world's foremost recovered sugar addict!</div>
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<br />Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-8346741454916549432020-03-14T03:16:00.000-07:002020-03-14T03:16:00.949-07:0015 Power Meals: Eat Like A Pro!<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Andy_G/2325820" rel="author" style="color: #610000;" title="EzineArticles Expert Author Andy G">Andy G</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Andy G" src="https://ezinearticles.com/members/mem_pics/Andy-G_2186671.jpg" /><br />
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Staying In Shape Doesn't Mean You Have To Give Up The Spice In Your Life!<br />It's a common myth. Everyone assumes that if you're going to commit to staying in shape, you have to sacrifice all the flavour in your diet and eat nothing but white rice, protein powder and chicken breasts day in and day out.</div>
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That's simply not true! We asked some of the top athletes to help explode that myth, and they were delighted to provide us with some of their favourite recipes. Here you'll find menus for every meal of the day - even dessert and late-night snacks.</div>
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Wait until you sink your teeth into these flavourful creations - you'll be amazed that something that tastes so good can be so good for you!</div>
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1. FRENCH CREPES<br />2 cups flour</div>
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2 large eggs</div>
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2 Tbs sugar</div>
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2 cups milk</div>
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2 Tbs Cooking oil</div>
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Combine the flour, sugar, eggs and milk and beat until smooth. The resulting batter should be the consistency of thick cream. Add oil to the batter and mix lightly. Spray an 8-inch crepe pan with non-stick cooking spray.</div>
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Ladle about ½ cup of the batter into the pan and rotate the pan to spread the mixture evenly. Cook the crepe until it looks firm and is lightly browned at the edges (about one minute). Turn the crepe over with a thin spatula and cook the other side about 30 seconds. Re-coat pan with non-stick cooking spray about every other crepe, or when crepes begin to stick.</div>
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Add your favourite sugar-free fruit filling to top off these thin, delicious breakfast favourites.</div>
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(* Standard Cup Measurement: 1 cup = 250ml)</div>
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2. FRUIT FLAVOURED OATMEAL<br />1 cup one-minute oatmeal</div>
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½ cup raisins</div>
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¼ cup walnuts, chopped</div>
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1 banana, sliced</div>
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¼ cup skimmed milk</div>
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1 tsp artificial sweetener</div>
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Cook the oatmeal and place in a bowl. Add fruit and walnuts; mix in milk and sweetener and enjoy! Add cinnamon if desired.</div>
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3. BLUEBERRY PROTEIN PANCAKES<br />1 cup oatmeal</div>
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8 egg whites</div>
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¾ cup blueberries (frozen or tinned if not in season)</div>
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6 tsp sweetener</div>
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Mix all ingredients in a blender until consistency is smooth. Cook in pan coated with non-fat cooking spray; turn once to cook both sides. Makes one serving. Each serving consists of: protein 50g, carbohydrates 60g, and calories 440.</div>
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This recipe really packs the protein and carbs to give you energy for your morning workout.</div>
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4. EGG WHITE OATMEAL PANCAKES<br />8 egg whites</div>
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1½ cup Quaker Oats</div>
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2 tsp sweetener</div>
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Pinch of salt</div>
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1 tsp cinnamon</div>
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Blend all ingredients in a large bowl until mixture resembles pancake mix. Use a quarter of a cup for each pancake, pouring the mixture onto a hot frying pan. Cook until golden brown on each side and serve. This recipe delivers 30 grams of protein and 78 grams of carbohydrates.</div>
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These pancakes are great for dieting or anytime at all. Eat them plain or add your favourite jam or syrup.</div>
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5. OATMEAL PANCAKES OR WAFFLES<br />2-3 cups oatmeal (quick or old fashioned) or oatmeal flour</div>
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5 egg whites, lightly beaten</div>
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2 large apples</div>
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2 bananas</div>
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2 tsp ground cinnamon</div>
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½ tsp sweetener</div>
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Grate the apples and mash the bananas. Mix the oats with egg whites and stir until well mixed and add sweetener and cinnamon. Preheat frying pan (for pancakes) or waffle iron (for waffles) to 375°F/190°C. Add the apples and bananas to the mix and stir well.</div>
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For Pancakes: Pour slightly less than ¼ cup batter for each pancake onto hot frying pan (lightly greased with non-stick cooking spray if necessary). Turn pancakes when top and edges look dry.</div>
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For Waffles: Cook in hot waffle iron (lightly greased with non-stick cooking spray) until steaming stops and the waffles look brown and dry.</div>
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Start your day right with this sweetener!</div>
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6. BEST-EVER PANCAKES<br />1½ cup porridge oats</div>
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8-10 egg whites</div>
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1 egg yolk</div>
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1 cup raisins</div>
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1banana (sliced)</div>
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1 cup strawberries (sliced)</div>
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½ cup almonds (slivered)</div>
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½ cup sodium free baby food (pear, apple sauce, banana or peach cobbler flavour).</div>
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2 tsp cinnamon</div>
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2 tsp sweetener</div>
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Mix oats in large bowl with egg whites and yolk. Pour into frying pan coated with non-fat cooking spray. Cook like a pancake, turning once to cook both sides. Transfer from pan to plate. Sprinkle with cinnamon and sweetener, and then spread other ingredients over the top.</div>
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7. MARINATED STEAK WITH HONEY-PINEAPPLE SAUCE<br />1 small onion, chopped</div>
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1 green pepper sliced</div>
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½ cup white wine</div>
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½ cup apple juice</div>
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½ cup teriyaki sauce</div>
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2 tap soy sauce</div>
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1 clove fresh garlic, minced (or 1 tsp garlic powder)</div>
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¼ tsp ginger</div>
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16 oz very lean steak, cut into strips</div>
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½ cup tinned crushed pineapple (unsweetened)</div>
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2 tsp cornflour</div>
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2 tsp honey</div>
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Non-stick cooking spray</div>
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In a medium mixing bowl combine onion, pepper, wine, apple juice, teriyaki sauce, soy sauce, garlic and ginger. Add steak, marinate in refrigerator for three hours or overnight for incredibly flavoured meat. Remove steak from marinade. Grill for 3-4 minutes per side on a foil-covered grill pan coated with non-stick cooking spray. Meanwhile, pour remaining marinade into a saucepan. Add pineapple, cornflour and honey. Mix while heating over a low heat for three minutes. Pour sauce over steak and serve with rice.</div>
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Makes four servings. Each serving contains: protein 24g, carbohydrates 27g, fat 11g, fibre 1.5g, calories 303.</div>
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8. MEAL-IN-A-POTATO<br />2 large russet potatoes</div>
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1/3 cup skimmed-milk</div>
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¼ cup reduced-calorie margarine</div>
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½ cup grated low-fat mature cheddar cheese</div>
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1 Tbs chopped chives</div>
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Pinch salt (if desired)</div>
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Pinch black pepper</div>
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½ cup tinned black beans</div>
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½ cup low-fat cottage cheese</div>
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Preheat oven to 425°F/220°C/Gas Mark 7. Scrub potatoes, then prick skins thoroughly with a fork. Place them on the middle shelf in the oven and bake for about one hour (they are done when you can easily pierce them with a fork). Cool for 10 minutes. Slit the tops and scoop out the insides into a medium mixing bowl, leaving the skins intact. Add milk, margarine, cheese and chives to the bowl and mash with a fork. Season with salt and pepper if desired. Stuff each potato skin with filling, place on a non-stick baking sheet and return potatoes to the oven for 5-10 minutes. Meanwhile, heat black beans in microwave. When potatoes are done, top each with half the beans and cottage cheese.</div>
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This souped-up potato is perfect for lunch, dinner or a post workout treat.</div>
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9. FRESH FISH SALAD<br />1 cup fresh tuna fillet</div>
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1½ cups fresh salmon fillet</div>
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1 cup iceberg lettuce</div>
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½ cup red pepper</div>
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1 cup asparagus</div>
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Grill the tuna and salmon, adding some natural salt-free seasoning to taste. Chop the lettuce, red pepper and asparagus, and place in a bowl. When fish is ready, cut into small pieces and toss with salad. Add your favourite low-fat salad dressing or balsamic vinegar, and some walnuts for healthy fat.</div>
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If fish isn't your game, try this recipe with chicken breast instead!</div>
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10. BLUEBERRY APPLE FILLET SALAD<br />3 oz of fillet of beef</div>
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4 cups of fresh spinach - discard the stems</div>
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2 oz blueberries (fresh if in season, if not use frozen or tinned)</div>
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1 large apple (sliced)</div>
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1 large tomato (sliced)</div>
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1 large onion (sliced)</div>
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1 oz oatmeal (uncooked)</div>
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2 Tbs balsamic vinegar</div>
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Salt and pepper to taste</div>
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Balsamic Dressing:</div>
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2 Tbs balsamic vinegar</div>
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1 tsp sweetener</div>
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1 cup water</div>
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Grill the fillet to your liking (rare, medium, etc). in a frying pan add a few drops of olive oil and then add the oatmeal and sliced onion. Stir until golden brown. In a medium bowl, toss the spinach with the balsamic dressing and add the blueberries, sliced apple and tomato. Sprinkle the roasted oatmeal over the top and slice the fillet of beef over the salad.</div>
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Makes one serving. Each serving consists of: protein 17g, carbohydrate 48g, fat 12g, calories 359.</div>
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11. YUGOSLAVIAN CHICKEN<br />8-10 oz of skinless, boneless chicken breasts, cut into cubes</div>
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3 cups green pepper strips</div>
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2 cups chopped fresh tomatoes</div>
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1 cup chopped onion</div>
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1 cup mushrooms</div>
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2 tsp extra virgin oil</div>
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1 tsp crushed garlic</div>
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½ tsp cayenne pepper</div>
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1 tsp Worcestershire sauce</div>
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Salt and pepper to taste</div>
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Heat one teaspoon of extra virgin olive oil in a non-stick frying pan. Add pieces of chicken breast; add salt and pepper. Sauté chicken lightly. As it browns, add one teaspoon olive oil, vegetables and spices into a second frying pan and cook for about five minutes. Pour vegetable mixture over chicken and serve.</div>
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Makes 4 servings. Each serving contains: protein 50-65g, carbohydrates 44-55g, calories 800.</div>
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12. HONEY-BOURBON PORK TENDERLOIN<br />3 X ¾ lb pork tenderloins</div>
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½ cup diced onions</div>
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1 Tbs minced fresh ginger</div>
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½ cup lemon juice</div>
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2 Tbs olive oil</div>
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½ cup bourbon</div>
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4 cloves garlic minced</div>
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¼ cup low-sodium soy sauce</div>
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½ cup honey</div>
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½ tsp salt-free seasoning</div>
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¼ tsp black pepper</div>
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Cooking spray</div>
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Trim the fat from the pork. Combine onion and next 7 ingredients in a large bowl. Add pork to bowl and cover with cling film. Marinate in refrigerator for 30 minutes. Remove pork from bowl, reserving marinade. Sprinkle salt-free seasoning and pepper over pork. Spray grill with non-stick cooking spray. Place pork on grill under a medium-low heat. Cover with foil and grill for 30 minutes or until the meat is just slightly pink in the middle. Turn and baste the pork occasionally with the remaining marinade. (If you have a meat thermometer, use this to test the temperature of the meat: it should be a constant 160°F/71°C).</div>
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When cooked, cut tenderloins into ¼ inch thick slices. Serve and enjoy.</div>
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13. FRUITY CARROT CAKE<br />2 cups wholemeal flour</div>
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1½ tsp bicarbonate of soda</div>
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1 tsp ground cinnamon</div>
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½ tsp salt</div>
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¼ tsp ground nutmeg</div>
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¼ tsp cloves</div>
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1¼ cup finely grated carrots</div>
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1 cup unsweetened apple sauce</div>
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1 cup vanilla fat-free yogurt</div>
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½ cup diced dried fruit and raisin mixture</div>
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¼ cup brown sugar</div>
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¼ cup sugar-free apricot jam</div>
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3 egg whites</div>
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¼ cup crushed pineapple</div>
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2 tsp vegetable oil</div>
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1 tsp vanilla essence</div>
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Preheat oven to 350°F/180°CGas Mark 4. Spray a cake tin 9''x3'' with non-stick cooking spray. Mix flour, bicarbonate of soda, cinnamon, salt, nutmeg and cloves in a large bowl. Add remaining ingredients, mix until well-blended. Pour into cake tin. Bake for about 45-50 minutes or until skewer inserted in the centre comes out clean. Cool cake in tin for 10 minutes. Run knife around edges of tin to loosen and turn out.</div>
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14. STRAWBERRY BANANA LOAF<br />2 eggs</div>
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¼ cup oil</div>
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1 cup sugar</div>
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½ cup mashed strawberries</div>
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½ cup mashed bananas</div>
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1¾ cups flour</div>
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½ cup rolled oats</div>
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2 tsp baking powder</div>
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½ tsp bicarbonate of soda</div>
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½ tsp salt</div>
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In a bowl, beat eggs until frothy, stir in cooking oil, sugar, strawberries and bananas. In a separate bowl, combine flour, rolled oats, baking powder, bicarbonate of soda and salt. Stir to distribute evenly, then add to first bowl, stirring lightly. Spoon into a greased loaf tin. Bake in oven at 350°F/180°C/Gas Mark 4 for about an hour or until skewer placed in centre comes out clean. Leave to cool in the tin for about ten minutes, and then remove from the tin to finish cooling on a rack.</div>
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15. BEEF STROGANOFF<br />16 oz lean sirloin cut into cubes</div>
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2 oz sweet and sour pickles</div>
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2 oz onions</div>
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2 oz chopped tomatoes</div>
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1 cup soya milk</div>
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1 tsp cayenne pepper (optional)</div>
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8 oz cooked rice</div>
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1 Tbs olive oil</div>
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¼ tsp crushed pepper</div>
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¼ tsp paprika</div>
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1tsp garlic salt</div>
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Pour the olive oil into a frying pan; heat on high. Add the beef and seasoning with half the garlic and salt; stir until medium rare. Add the onions and pickles (and cayenne pepper if you desire a spicier stroganoff). Stir-fry for one minute, then add the tomatoes. Continue to stir and add the rest of the seasoning except the soya milk. Turn down the heat and allow to simmer. Add the soya milk, continue to stir. Remove the pan from the heat before the soya milk begins to coagulate. Serve over the rice.</div>
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Makes 4 servings. Each serving contains: protein 24.7g, carbohydrates 20g, fibre 1.6g, fat 9g, calories 258.</div>
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There are millions hits on the internet search drive for Wellness - from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: <a href="http://balancedlifestylewikipedia.com/" rel="nofollow" style="color: #610000;" target="_blank">Balanced Lifestyle Wikipedia</a>.</div>
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Also, stay informed about genuine reviews of the trendy products like Lean Belly Breakthrough, Grow Taller 4 Idiots, bioptimizers masszymes and many more to nourish and transform your everyday self.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Andy_G/2325820" style="color: #610000;">https://EzineArticles.com/expert/Andy_G/2325820</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10040246</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-10301521584765819612020-03-05T04:04:00.000-08:002020-03-05T04:04:07.277-08:00Apple Benfits<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Madhu_Reddy/2566111" rel="author" style="color: #610000;" title="EzineArticles Expert Author Madhu Reddy">Madhu Reddy</a><span class="author-divider" style="font-size: 18px;"> </span></em><br />
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Apples are precious fruits, and belongs to Rosaceae family. The skin of the apple is thin but solid, and the inner flesh is thick and juicy. The inner code holds seeds, and that is harmful to health. Apples contain nutrients such as Anthocyanin and Tannins. Many of them say that an apple a day keeps the doctor away. Apples are free from cholesterol, and sodium. It contains antioxidants, vitamin C, vitamin B, and vitamin. Apples are also known to be Nutritional Power House.</div>
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#1 Nutritious<br />Apples are rich in nutrition, and it consists of polyphenols. They are the good source of fiber and vitamin C which can have numerous health benefits. they are the good source of dietary fiber, and it provides 12% of the daily fiber. Apples are filled with Phytonutrients and Flavonoids like Quercetin, Epicatechin, Phloridzin, and other polyphenolic compounds.</div>
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#2 Apples are Good for Weight Loss<br />According to the researchers, apples are more filling because of less energy-dense, and still, they deliver fiber. The fiber content fills the stomach with fewer calories. Recently, a study was conducted in a competition. Few participants ate apple slices before a meal. They felt full compared to other participants who ate normal food.</div>
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#3 Prevent Heart Disease<br />Apples contain fiber that helps to reduce blood cholesterol levels in the body. They reduce the risk of heart strokes and also other heart ailments. They may also contain polyphenols which have antioxidant effects and concentrated in the peel. Polyphenols is a flavonoid and called as Epicatechin. It helps to reduce blood pressure in the body. The antioxidant property of apples reduces the oxidation of fats that are known to be lipid peroxidation.</div>
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#4 Prevent Cancer Disease<br />Apples had anti-cancer abilities that protect the body from cancer cells. Several compounds are enclosed in apple peels called Triterpenoids that destroys the growth of cancer cells in human body.</div>
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#5 Avoid Alzheimer's<br />Drinking apple juice could help us to avoid Alzheimer's away and can reduce the risk of Alzheimer's and fights back against the decaying of the brain. Apple juice contains flavonoids helps to repair the damaged cells.</div>
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#6 Reduce the Risk of Diabetes<br />Eating apples reduce the risk of Type 2-Diabetes. Apples are loaded with soluble fibers to blunting blood sugar swings. Apples contain pectin which helps in controlling the blood sugar levels in the body. Polyphenols in apples prevents tissue damage to beta cells in the pancreas. The beta cells produce insulin in the body, and this leads to Type 2- Diabetes.</div>
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#7 Good for Bone Health<br />Apples are linked to higher bone density. The compounds like antioxidant and anti-inflammatory that are present in apples which promotes the bone density and strength and also preserve bone mass as you age.</div>
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Conclusion<br />Apples are good for health. By eating them reduces the risk of several diseases. So, what are you waiting for? Grab an apple and start increasing your level of health with one bite at a time.</div>
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<a href="http://manapantalu.com/" rel="nofollow" style="color: #610000;" target="_blank">Manapantalu</a></div>
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Article Source: <a href="https://ezinearticles.com/expert/Madhu_Reddy/2566111" style="color: #610000;">https://EzineArticles.com/expert/Madhu_Reddy/2566111</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/9969370</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-59778823209938508932020-03-05T04:02:00.000-08:002020-03-05T04:02:04.411-08:00The Potential Hidden Danger in Your Cereal<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Sue_Rose/1261772" rel="author" style="color: #610000;" title="EzineArticles Expert Author Sue Rose">Sue Rose</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Sue Rose" src="https://ezinearticles.com/members/mem_pics/Sue-Rose_1170640.jpg" /><br />
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We all know iron is something we need to stay healthy and prevent anemia. But did you know that too much dietary iron can hurt your health? When choosing a cereal, most people grab what tastes good. If they are health conscious, fiber rich cereals might be chosen. Or, a cereal low in sugar and calories might be selected. But, savvy health conscious consumers should also be thinking about iron in cereal.</div>
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One of the main problems with iron fortification is that the cereal is fortified for the part of the population that needs the most iron. That part of the population is women of childbearing age. So, listen up adult males and older women: you, in particular, need to be mindful of the iron content of your favorite breakfast cereal.</div>
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<strong>Check the Nutrition Fact Label for iron</strong></div>
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When looking at a Nutrition Fact Label, note the percentage of DV iron. Looking at the above label, if a young female of child-bearing age has a 3/4 cup serving of Wheat Chex, she will be consuming 80% of her iron requirements (or about 14 mg of iron). However, if an adult male or older woman eats 3/4 cup of the above cereal, he/she will be consuming almost double the iron recommendation of 8 mg of iron. The fact that so much of our food supply is fortified with iron increases the risk of getting too much.</div>
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<strong>Problems resulting from too much iron</strong></div>
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<strong>Constipation</strong>. Aside from being unpleasant, this is not healthy for your body. Any toxins or food pathogens present in your food will linger in your gastrointestinal tract. And, this will potentially threaten your overall health. There is also scientific evidence that constipation can be a risk factor for colorectal cancer.</div>
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<strong>Possible accelerated aging</strong>. Researchers recently pointed this out in worms, and will likely try to evaluate if this applies to aging in humans. In the interim, we already know that iron causes oxidative stress. Oxidative stress in humans is thought to be involved in the development of diseases such as cancer and heart disease.</div>
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<strong>Iron overload concerns</strong>. Healthy people make a hormone, hepcidin, which swings into action to prevent too much iron from being absorbed. However, in a now common genetic condition called iron overload (or technically Hemochromatosis), the body is unable to put the brakes on iron absorption and iron begins to build up in the tissues. Early symptoms are varied and include fatigue, abdominal pain, and increased infections. Later symptoms include liver failure and heart failure, bone damage, and diabetes.</div>
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For those who have yet to be diagnosed with iron overload, choosing a cereal with generous iron is particularly problematic. Healthy males and older women should read the cereal Nutrition Fact Label to make the best choice for iron intake. Chances are your cereal has too much, so buyer beware.</div>
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Sue Rose is an IL licensed dietitian/nutritionist providing counseling to both corporations and individuals. She invites you to visit her blog for intelligent and relevant diet and lifestyle strategies to enhance your life and well-being.</div>
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<a href="https://mydietmatters.com/" rel="nofollow" style="color: #610000;" target="_blank">https://mydietmatters.com</a></div>
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Article Source: <a href="https://ezinearticles.com/expert/Sue_Rose/1261772" style="color: #610000;">https://EzineArticles.com/expert/Sue_Rose/1261772</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10260320</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-34257271045704652542020-02-23T15:02:00.000-08:002020-02-23T15:02:14.204-08:00What's Causing Your Energy Drain?<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Jessica_Setnick/12501" rel="author" style="color: #610000;" title="EzineArticles Expert Author Jessica Setnick">Jessica Setnick</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Jessica Setnick" src="https://ezinearticles.com/members/mem_pics/Jessica-Setnick_10585.jpg" /><br />
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This is such a busy time of year, isn't it? Whether it's school or after-school commitments, social or philanthropic organizations that start meeting again after the summer, end of the year plans at work, or all of the above, fall activities are demanding! If you're like me, you know you plan too much, but you still want to be efficient, accomplish everything, and do it well. There is no time in the schedule for running out of energy or getting sick, and "Collapse From Exhaustion" is not on the TO DO list. But your body will stop you if you don't stop it first. How will you know if you are running on empty? The number one warning sign is fatigue. </div>
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Abnormal fatigue can be a sign from your body that you are overworking, overthinking, underresting, or undereating. (I don't know if all those are words, but they should be.) A variety of illnesses and medical conditions can cause fatigue, including hormone disorders, depression, and pregnancy, so if you notice a dramatic or persistent change in your energy level, it's wise to consult your physician. The good news is that if it's your hectic agenda that's leaving you drained, you can give yourself the best chance of staying well by looking at a few key areas - sleep, nutrition, hydration, and relaxation. </div>
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As with many beneficial life habits, these four staples of health do not have catchy slogans or expensive promotional campaigns. Bottled water brands and sleep number beds are starting to change that, but they're based on the premise that you need a very extravagant bed or water purification system, rather than the idea that you need sleep and water to be healthy. (Common sense, you say? How long has it been since you got eight hours of sleep and drank two liters of water in the same day?) Most nutrition-related marketing promotes one food or food group over another, rather than the guiding principle that you faithful readers know by now: eating frequent, small amounts of a variety of foods. </div>
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On the other hand, I'm sure you've seen and heard multiple advertisements for energy bars, energy drinks, and energy boosting supplements, promising more energy if you eat or drink the magical concoction of chemicals. Remember what you learned in Nutrition 101: Your body can only make energy from three things: carbohydrates, proteins, and fats. ONLY. Other nutrients help your body USE energy, including iron and B vitamins, but nothing you get in a pill can actually give you more energy than eating actual food. Caffeine, ginseng, guarana, ma huang, ephedra, and xenedrine are all stimulants that make your heart beat faster, so your brain gets more oxygen, so you FEEL like you have more energy...but it's a trap. When the effects wear off, you will be more tired than you were before. If you use the chemicals again, you perpetuate the cycle, or in other words, you're hooked!<br /><br />Quick Tip: Real energy means calories. If a product contains 0 calories, it's a fake. </div>
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The good news (yes, there's more!) is that although no supplement can make up for poor habits, changing habits can eliminate the need for these potentially harmful chemicals in your body. Easier said than done, I agree. But start in one area, and experiment with a small change. If you see results, you will have proved to yourself that the change is worth it! In the coming weeks, we'll look at each of the key areas, sleep, nutrition, hydration, and relaxation, with the goal of maintaining exceptional energy throughout your day.</div>
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If you need an energy makeover, why not keep an energy log? On 2 weekdays and 2 weekend days write down the following: What time it is each time you eat (you don't have to write down WHAT you eat); what time it is when you go to sleep and when you wake up; what beverages you drink throughout the day; any relaxing activities you did that day; and a description of your energy (highs or lows) throughout the day. In two weeks we'll meet back and see what your results mean and where to improve! To be continued...</div>
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<strong>Jessica Setnick</strong> is a registered dietitian in Dallas, Texas who travels the world spreading nutrition wisdom. As an accomplished speaker and writer, Jessicas passion is promoting a positive relationship with food and eating as a key component of a healthy and happy life. Find out more or contact Jessica to speak at your event by visiting her website at <a href="http://www.understandingnutrition.com/" rel="nofollow" style="color: #610000;" target="_blank">www.understandingnutrition.com</a>.<br />© 2004 Permission is granted to reprint this article in print or on your web site so long as the paragraph above is included and contact information is provided to <a href="http://www.understandingnutrition.com/" rel="nofollow" style="color: #610000;" target="_blank">www.understandingnutrition.com</a>.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Jessica_Setnick/12501" style="color: #610000;">https://EzineArticles.com/expert/Jessica_Setnick/12501</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/2304</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-65534579928564608122020-02-23T14:59:00.000-08:002020-02-23T14:59:05.688-08:00Reading Therapy (Bibliotherapy) for Anxiety<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Dr._R.E._Freedman/2015369" rel="author" style="color: #610000;" title="EzineArticles Expert Author Dr. R.E. Freedman">Dr. R.E. Freedman</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Dr. R.E. Freedman" src="https://ezinearticles.com/members/mem_pics/Dr.-R.E.-Freedman_1889066.jpg" /><br />
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When one falls into the loop of anxiety, they often need something to interrupt this cycle of worry. The mind stubbornly goes inward, accompanied by negative, fearful thoughts. Changing behaviors works well with this type of habit but it's been discovered that reading books is a simple and effective way to also interrupt this negative cycle of thinking.</div>
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Reading books gives the mind a chance to shift into an entirely different mode of behavior. It focuses on the story, rather than the self. This gives the mind a welcomed break from negative thought, which also affects the body. Fearful thinking releases stress hormones such as adrenaline and cortisol, creating anxiety symptoms. By changing one's focus, less fearful thought and less stress chemical release. The mind and body have a chance to settle down and recuperate.</div>
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Studies have shown that WW1 soldiers were given bibiliotherapy as a source of rehabilitation from emotional trauma during WW 1. Through the years many have used this method with positive results. Health care workers have witnessed a definite improvement in anxiety related conditions by those who followed a course of this reading therapy.</div>
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Books that tell stories are most helpful rather than medical books which only fuel the fear of unwanted symptoms. Therefore, novels are recommended, with tales that draw one in and keep the mind occupied in a way far from inward thinking.</div>
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<strong>The results of bibliotherapy are instantly noticeable and help fuel a rapid recovery:</strong></div>
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-The mind and body experience a well-earned rest from worry and the intrusive cycle of anxious thought. It's impossible to lose oneself in a story and worry simultaneously, and so reading immediately offers peace of mind.</div>
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- Blood Pressure is lowered because reading is similar to meditation. It calms and relaxes and even soothes a sensitized mind.</div>
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- Reading puts you on a mini vacation, away from the chaos that may surround you. All this can be achieved without leaving the comfort of your home or office.</div>
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- Reading allows you a break to quiet the mind and give it a chance to rewire. Problems are more easily solved with a rested mind.</div>
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- Reading, like meditation, grounds you and removes you from the hustle bustle of everyday life.</div>
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Using bibliotherapy is simple and very rewarding. It allows the mind and body to refresh and the rewards are unlimited. You'll find yourself looking forward to that book waiting for you on your night table. The physical and emotional relief it brings can be dramatic and consistent. It's something you can count on for maintaining a quiet and stress-free mind and body. This is your true source or relief from the stresses of everyday life, with a natural recovery method from the intrusive symptoms of anxiety.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Dr._R.E._Freedman/2015369" style="color: #610000;">https://EzineArticles.com/expert/Dr._R.E._Freedman/2015369</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10253600</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com1tag:blogger.com,1999:blog-981916885173062119.post-86114601576443048872020-02-23T14:53:00.000-08:002020-02-23T14:53:46.800-08:00Some Food Pairings That You Need To Avoid<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Aakanksha_Vatsal/2187641" rel="author" style="color: #610000;" title="EzineArticles Expert Author Aakanksha Vatsal">Aakanksha Vatsal</a><span class="author-divider" style="font-size: 18px;"> </span></em><br />
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Can Fruits be eaten with or after a meal? which proteins can be combined with starchy foods? DO some food decrease your digestive rate? Are there some food combinations to avoid?</div>
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These are a few questions that I will attempt to address in this article. I have also described the reasons why a few food combinations are beneficial and why some of them must be strictly avoided.</div>
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Before understanding the rules regarding the best and worst food combinations, let us define every food category:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Starchy foods: Pasta, bread, cereals, grains, potatoes/ sweet potatoes, winter squashes or pumpkin</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Non-Starchy foods: Asparagus, cabbage, cauliflower, cucumber, onions, brussels sprouts, artichokes, broccoli, celery, eggplant, mushrooms, leafy greens, peppers or zucchini</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Proteins: Chicken, beef, eggs, fish, seeds, nuts, beans, legumes or soy products like tofu.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Fruits: Includes all the acidic, less acidic, sweet fruits and melons</li>
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Lets look a few food pairings or combinations that have to be avoided:</div>
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<em><strong>1. Latte and a croissant:</strong></em></div>
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This breakfast combination consists of processed foods like croissant, which lacks fibre. This combination spikes the blood insulin levels and can lead to a serious sugar crash. It further decreases the energy production in the cells and allows the liver to store the excess calories as fat instead of using them as fuel.</div>
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As an alternative, it is better to include a whole-grain English muffin and a Black coffee in your breakfast. This combination is rich in fibre and low in fats. The caffeine in the black coffee will help the cells burn fat faster, while the whole grain muffin will cause a slow release of energy.</div>
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<em><strong>2. Fruits with a meal:</strong></em></div>
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Fruits are a rich source of sugar and can break down at a faster rate compared to a heavy meal, which consists of meat, vegetables, starch etc. This leads to a fermentation reaction in your stomach and causes many digestive issues.</div>
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Similarly, combining some fruits with dairy can lead to bloating. Avoid eating citrus fruits with milk, however, you can eat dates and milk. Fruits must be consumed individually, and not with any other foods. The best time to eat fruits is in the mornings, on an empty stomach, with a glass of water, as it helps in detoxifying your system. You can also indulge in a fruit as an afternoon snack rather than reaching for those chips!</div>
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<em><strong>3. Dairy products with meat, fruits or vegetables.</strong></em></div>
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Milk needs to be consumed alone. You can use a few spices like cinnamon and cardamom to enhance the flavor of milk. Avoid using milk with sour foods. The acidic nature of these fruits curdles the milk in the stomach and can lead to many digestive problems. You can eat dates and milk.</div>
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Dairy products like cheese and yoghurt with fish, eggs, beans, meat etc., must not be combined together.</div>
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On the other hand, clarified butter or ghee can be used for cooking vegetables as it displays similar properties as cooking oil.</div>
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<em><strong>4. Beans with dairy, eggs, fish, meat or fruit.</strong></em></div>
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Though beans are very beneficial and product vital micronutrients like Iron and magnesium, they contain a high quantity of soluble fibre, which can lead to flatulence. Combining this food product with meat, eggs or dairy can become very difficult to digest and can lead to bloating.</div>
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Instead pair beans with nuts, other beans, vegetables or lentils. These need to be cooked well to aid in digestion.</div>
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<em><strong>5. Melons with other foods:</strong></em></div>
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Melons must always be consumed on their own or not consumed at all. They MUST NOT be combined with dairy, grains, fried foods, eggs or starchy foods.</div>
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Hence, in summary, some of the food combination rules are as follows:</div>
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<strong>1. Foods that CAN be combined:</strong></div>
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• Starchy foods can be combined with the non-starchy items</div>
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<strong>2. Foods combinations that MUST be avoided:</strong></div>
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• Starchy foods and proteins</div>
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• One form of protein with a different form</div>
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<strong>3. Some foods that NEED TO BE EATEN ALONE</strong></div>
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• Melons</div>
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• Dairy</div>
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These rules are based on the fact that all different categories of foods are digested at different rates and generate different by-products. For instance, the starchy and non-starchy foods can be combined together since they can be digested at the same pH level; while starches and proteins are digested at different pH levels.</div>
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Also, some foods like fruits are digested faster than proteins, and hence need to be eaten separately. If combined, it can overload the digestive system and decrease its efficiency.</div>
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Let's look at one example of an ideal food combination:</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Breakfast:</strong> You can include a fruit bowl with bananas, berries or grapefruit</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Mid-morning snack: </strong>A whole-grain toast with avocado, or scrambled eggs or veggies. (DO not add cheese since 2 proteins must be avoided and also dairy is eaten separately). You can have a cup of black coffee.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Lunch:</strong> A tofu or chicken salad with veggies like lettuce, peppers etc. You can also use a vinaigrette or olive oil dressing on the salad.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Afternoon/Evening Snack:</strong> You can include a fruit like apple or pear. It should be 2-3 h before your dinner</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;"><strong>Dinner:</strong> Brown rice with any one protein of your choice.</li>
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These food combinations are based on the ancient Ayurvedic theories regarding which foods work best. Though, not all the rules can be practically followed, you can always try your best to incorporate a few of these rules in your daily lives. Remember to include a large variety of foods in your diets to derive the maximal amount of nutrients.</div>
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Please check my video about 5 food Pairings to avoid <a href="https://youtu.be/jD6GkBFGViU" rel="nofollow" style="color: #610000;" target="_blank">https://youtu.be/jD6GkBFGViU</a></div>
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Subscribe to my YouTube channel if you are interested in more of such content <a href="https://www.youtube.com/channel/UCj7mbqx8UfhuHpJc0mpDvaw/" rel="nofollow" style="color: #610000;" target="_blank">https://www.youtube.com/channel/UCj7mbqx8UfhuHpJc0mpDvaw/</a></div>
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Article Source: <a href="https://ezinearticles.com/expert/Aakanksha_Vatsal/2187641" style="color: #610000;">https://EzineArticles.com/expert/Aakanksha_Vatsal/2187641</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10254332</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-14699483335197153202020-02-16T06:01:00.001-08:002020-02-16T06:01:50.425-08:00How Many Carbs Per Day Should I Eat?<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/James_Schofield/710071" rel="author" style="color: #610000;" title="EzineArticles Expert Author James Schofield">James Schofield</a><span class="author-divider" style="font-size: 18px;"> </span></em><br />
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It is becoming common knowledge that it's wise to limit the amount of carbohydrates we eat. However, it is difficult to determine what are bad versus good carbs and how many carbs per day should we consume. This article will give significant information about dietary carbohydrates and how to know how many carbs we can have in our diet.</div>
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With books such as The Keto Diet, Grain Brain, The Paleolithic Diet, The Mediterranean Diet and The South Beach Diet it is becoming apparent that a diet high in carbohydrates can be deleterious to our health. The old "food pyramid" that was used as a dietary suggestion consisting of very little fat, a bit more protein, and lots of carbs has been shown to have a paucity of scientific evidence and poor anecdotal evidence to convince anyone that it had much validity. In fact, many healthcare practitioners believe that it is the major reason why we have such poor health in the United States. Lifestyle pathologies such as obesity, diabetes, heart disease, dementia and others can be directly linked to high dietary carbohydrates.</div>
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Newer guidelines have established standards that warn not to consume high amounts of "starchy" carbohydrates like cereal, bread, pasta and grains. These are the foods that can ruin health. Of all the grains, wheat is the most harmful. It contains high amounts of a protein called gluten. For many of us, gluten is an allergen that is categorized as causing food sensitivities. Gluten sensitivities or gluten allergies are very common in the American population. It is not surprising that we find a myriad of gluten-free food-types on the shelves of most of our grocery stores.</div>
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If one wants to utilize a safer grain, oats and rice would be the best recommendation. Rice and oats have little to no gluten. However, they are still problematic because they are starchy carbohydrates.</div>
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It should be said that vegetables and fruit are also considered carbohydrates. But they can be eliminated from this discussion of limiting carbohydrates. Fruit and veggies are a completely different type of carbohydrate than grain carbohydrates. Even so it would be best to consume a limited amount of fruit as some contain high amounts of carbohydrate called fructose. It is suggested that a person eat 3 portions of vegetables for every 1 one portion of fruit consumed.</div>
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How many starchy carbs should one consume a day? Many experts suggest approximately 100-200 grams/day. This amount is certainly reasonable, attainable and provides enough appetite satisfaction to work for most people.</div>
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What sometimes is difficult is to be able to measure or count the grams of carbohydrates in various foods. However, food labels on the packaging of our foodstuffs provides the knowledge required to determine how much we should consume. There are two features on a food label to look for. The first is the serving size. The second is the total carbohydrates. As an example, let's say you wanted to eat a food bar. Assume that the label said a food bar was one serving and the total carbohydrate listing was 20 grams. You would know that by eating one food bar of this type 20 grams of starchy carbohydrates would have been consumed. Another example might entail eating oatmeal. Let's say the food label notes that one serving is 1/2 cup and that one serving yields 100 grams of total carbohydrates. We would now know exactly the amount of carbs eaten. If one were to reduce the serving size to 1/4 cup 50 grams of total carbohydrates would be ingested.</div>
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By using food labels, it is very easy to determine the amount of carbohydrates/day a person takes in.</div>
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If a food label is not available it is very easy to go on to the Internet and to simply provide the browser the information of the type of carbohydrate, the serving size and asking for the amount of total carbs numerated. By using this method, it is quite simple and easy to determine the amount of carbohydrates we consume per day.</div>
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Again, 100-200 grams per day of starchy carbohydrates is a good goal to shoot for. Many of us who initially utilized this approach found that within a year we reached a desirable weight, eliminated chronic pains, had increased energy and better sleep.</div>
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This diet does not have to be excessively stringent. Most people who do not have serious metabolic diseases could certainly afford to have a "cheat day" or two each week when they could exceed the 100-200 grams of starchy carbohydrates and have some sweets.</div>
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Limiting the amount of starchy carbs, consuming reasonable amounts of protein and healthy fats and supplying our diets with plenty of organic vegetables will allow most people to obtain healthful diet. Many healthcare practitioners, dietitians and nutritionists believe that this type of diet would allow the majority of the American population to reduce lifestyle health pathologies to a point of essential national insignificance.</div>
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Dr. James Schofield is a healthy living enthusiast. To see more topics about healthy living <a href="http://northhillspachiropractor.com/" rel="nofollow" style="color: #610000;" target="_blank">click here</a>. Please visit James Schofield DC's website here <a href="http://northhillspachiropractor.com/" rel="nofollow" style="color: #610000;" target="_blank">http://northhillspachiropractor.com</a>.</div>
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Article Source: <a href="https://ezinearticles.com/expert/James_Schofield/710071" style="color: #610000;">https://EzineArticles.com/expert/James_Schofield/710071</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10223849</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-55565501043854625342020-02-16T05:59:00.001-08:002020-02-16T05:59:40.093-08:00Is DASH Eating Right for You?<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Bonnie_R_Giller/1460757" rel="author" style="color: #610000;" title="EzineArticles Expert Author Bonnie R Giller">Bonnie R Giller</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Bonnie R Giller" src="https://ezinearticles.com/members/mem_pics/Bonnie-R-Giller_1357836.jpg" /><br />
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The <strong>DASH Eating Plan</strong> was created to help individuals lower or manage their blood pressure without the use of pharmaceuticals. This eating style has also been shown to help lower blood cholesterol levels, decrease inflammation, and improve insulin sensitivity. Over time, these dietary changes can help to lower one's risk of developing stroke or heart disease.</div>
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DASH stands for Dietary Approaches to Stop Hypertension. The eating plan emphasizes nutritious foods such as fruits, vegetables, low-fat/non-fat dairy products, nuts, seeds, and legumes, and less lean meats, poultry, and fish. DASH is effective because it provides good amounts of essential nutrients such as potassium, calcium, and magnesium - nutrients that have an impact on blood pressure.</div>
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Note there are additional lifestyle changes you can make to lower your blood pressure and improve heart health. Some of the changes include not smoking, moderate alcohol intake, and regular exercise.</div>
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A 2017 research article published in the<em> Journal of the American College of Cardiology </em>compared a low-sodium diet versus a high-sodium diet and its effects on baseline blood pressure. The researchers took 412 adults with pre- or Stage 1 hypertension and instructed them to consume either a control diet or the DASH diet. At the end of the study, there were significant decreases in systolic blood pressure for participants following a low-sodium DASH eating plan. In other words, the less sodium a person consumed, the better their blood pressure level.</div>
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The foods recommended as part of the DASH eating plan are naturally low in sodium which is why it can be so effective at lowering blood pressure. The research article mentioned above is one of many demonstrating the benefits of this way of eating.</div>
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With a little bit of creativity, you can make plenty of satisfyingly delicious meals abundant with fiber, vitamins, minerals, protein, and heart-healthy fats on the DASH diet. Making small, gradual changes can help build a strong foundation of healthy living.</div>
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If you aren't sure where to begin, here are 4 tips for getting started:</div>
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1. <strong>Try new recipes</strong> - The internet is a great place to get inspired and find some yummy new recipes to try. With time and experimentation you'll surely find many recipes you love.</div>
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2. <strong>Eat your fruits and veggies</strong> - The plant kingdom of foods is brimming with color, flavor, and enjoyment. You can find creative ways to use fruits and veggies in your meals. Try making smoothies, soups, stew, veggie burgers, and more!</div>
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3. <strong>Meal planning and meal prep </strong>- It helps to sit down at the start of the week and figure out what you would like to eat. Making this practice a habit can help to keep you organized and save time (which is useful if you have a hectic life!). Preparing meals ahead of time by a few days or even the night before is another way to help support you in this new journey.</div>
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4. <strong>Get moving</strong> - Exercise is important for your body to be healthy and can help to lower blood pressure. Find a physical activity you enjoy so you'll feel more motivated to stick with it. Exercising moderately for just 30 minutes each day can be beneficial.</div>
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Now that the knowledge is in your hands, you have the power to make a change in your life for optimal health. Move at a pace that works for you, practice self-love, and enjoy the experience. Keep an open mind as you try new foods and recipes; you never know what you'll discover!</div>
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<u>Reference</u>: Juraschek, S.P., Miller III, E.R., Weaver, C.M., Appel, L.J. (2017). Effects of sodium reduction and the DASH diet in relation to baseline blood pressure. <em>Journal of the America College of Cardiology</em>. <em>Vol</em>: 70, Issue: 23, pages 2841 - 2848. doi: <a href="https://doi.org/10.1016/j.jacc.2017.10.011" rel="nofollow" style="color: #610000;" target="_blank">https://doi.org/10.1016/j.jacc.2017.10.011</a>.</div>
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Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.</div>
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Join her free Break the Spell of Diets in 3 Days online experience at <a href="https://dietfreeradiantme.com/breakthespellofdiets" rel="nofollow" style="color: #610000;" target="_blank">https://dietfreeradiantme.com/breakthespellofdiets</a></div>
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Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at <a href="https://brghealth.com/5keysebook/" rel="nofollow" style="color: #610000;" target="_blank">https://brghealth.com/5keysebook/</a></div>
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Article Source: <a href="https://ezinearticles.com/expert/Bonnie_R_Giller/1460757" style="color: #610000;">https://EzineArticles.com/expert/Bonnie_R_Giller/1460757</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10232519</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-16557538245069818382020-02-16T05:56:00.002-08:002020-02-16T05:56:57.023-08:00I Fixed 30 Depressed Years (With Food!)<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Joan_Kent/1748388" rel="author" style="color: #610000;" title="EzineArticles Expert Author Joan Kent">Joan Kent</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Joan Kent" src="https://ezinearticles.com/members/mem_pics/Joan-Kent_1632747.jpg" /><br />
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I'd been depressed for most of my life. Before I knew the word, I thought I was just sad, but it never went away.</div>
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My life was filled with reasons to be depressed - abusive parents, mentally ill mother, and more. But this went beyond. I spent hours each week thinking of ways to kill myself.</div>
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"Depression is the most unpleasant thing I have ever experienced. It is that absence of being able to envisage that you will ever be cheerful again. The absence of hope." - J.K. Rowling</div>
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I tried meditation, personal-growth seminars, positive thinking, you name it. My mood would change temporarily, but the all-too-familiar depression always returned.</div>
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Have you ever had a problem you couldn't solve, no matter what you tried?</div>
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The Unlikely Source of My Solution</div>
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Somewhere in all of this, I had written an article for the newsletter of the fitness club where I worked. It was on insulin resistance. A woman walked in, clutching the article, and demanded an appointment with the author.</div>
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So that's how I met This Woman. She worked with drug addicts and alcoholics and kept them successfully in recovery by using the effects of foods on their brain chemistry.</div>
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Fascinating, right? I learned all I could from her, then started studying on my own. Little information was available on the topic - this was a long time ago - but I kept reading.</div>
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I've never been addicted to drugs or alcohol, but began to make changes in my own diet. My situation starting evolving.</div>
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One morning, for example, as I waited for my personal training client to arrive, I noticed I was feeling... fabulous. No other word for it. I'd never felt that good before.</div>
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Things kept getting better. My health improved. I no longer caught colds, got the flu, or had other nuisance health issues. The monthly pain I had suffered with virtually disappeared.</div>
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And the Depression?</div>
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Sometime later, I ended up in a fitness seminar with other people - mostly women - who mentioned their "down" moods and mood swings. That day, I realized I never felt depressed anymore. Never thought about it, never worried about it. It was no longer part of my life.</div>
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Needless to say, I don't miss it.</div>
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Now I have a PhD in how foods affect brain chem, and I use my powers for good! I've helped many clients with physical health problems - but have also helped my clients reverse anxiety, depression, poor focus, and mood swings. Over time, I've made it easier and easier for them to do.</div>
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Looking to clear up some resistant health problems you feel "stuck" with? Perfect! That's what I do. Just visit <a href="http://www.lastresortnutrition.com/" rel="nofollow" style="color: #610000;" target="_blank">http://www.LastResortNutrition.com</a> and grab your free Transform My Health Now Consult. Discover how easy it is to make a few tweaks that bring huge results.</div>
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Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Joan_Kent/1748388" style="color: #610000;">https://EzineArticles.com/expert/Joan_Kent/1748388</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10250144</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com1tag:blogger.com,1999:blog-981916885173062119.post-71259995136771846562020-02-06T04:09:00.000-08:002020-02-06T04:09:02.285-08:00Give Your Coffee a Healthy, Rich and Creamy Upgrade<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/George_N_Anderson/1746991" rel="author" style="color: #610000;" title="EzineArticles Expert Author George N Anderson">George N Anderson</a><span class="author-divider" style="font-size: 18px;"> </span></em><br />
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We should all have health goals! After all, without your health you don't have much else. Having a couple of cups of coffee to start your morning and an afternoon pick-me-up means your health goals need to include a healthy coffee creamer.</div>
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Your java can have health benefits that are anti-inflationary, anti-oxidant, and metabolism boosting beverage. When pouring your next cup, look at that ingredient list to decide if you need to switch to a healthy coffee creamer.</div>
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<strong>What Makes a Healthy Coffee Creamer?</strong></div>
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One made from natural coconut oil, is lactose-free, sugar-free, gluten-free, cholesterol-free and has functional supplements. Other ingredients to avoid are sodium, vegetable oil, and carrageenan.</div>
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Good nutrition is not only about what goes into a product, but as much about what is kept out. Some people mistakenly think coffee creamer of any kind is unhealthy and adds nothing but unwanted calories. That is simply not true. A healthy coffee creamer can curb hunger cravings and promote weight-loss.</div>
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<strong>Functional Supplements Enhance Health Benefits</strong></div>
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Healthy plants such as Citrus Aurantium (from oranges) and Hoodia (African cactus-like plant) are healthy supplements known to improve metabolism, increase stamina, and promote weight-loss.</div>
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Citrus Aurantium extract (also known as bitter orange) is a flavoring and acidifying agent and an essential oil. It has health giving secondary-metabolites (for metabolism), along with preventative health benefits (lung and prostate cancers, gastric disorders, etc.), and works as a mild appetite suppressant.</div>
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Hoodia (also known as Kalahari cactus) has a long history of traditional use by the indigenous San hunters in the deserts of southern Africa. They chew the pulp of the hoodia gordonii cactus to suppress thirst and hunger on long journeys. It is a succulent, fleshy plant of the Asclepiad family.</div>
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Coconut oil contains saturated fats (good fats) known to boost fat burning and provides quick energy to both your body and brain. It is easy to digest and promotes healthy functioning of the thyroid and endocrine system.</div>
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Key here is that a healthy coffee creamer can be tasty, creamy, and good for you all at the same time. It boosts your metabolism, suppresses appetite, and has other health benefits ranging from decreasing gastric disorders to resisting some cancers. You can't say that about packaged chemicals labeled as creamers. Chemical red flag such as dipotassium phosphate and sodium sterol lactylatered are what you don't want in your nutritional intake.</div>
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<strong>Out with the Bad and In with the Healthy</strong></div>
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People have been drinking coffee for centuries but it comes at a price to your health with the wrong additives. It doesn't have to be that way any longer. Excellent, healthy and transparent coffee creamer is available that will hopefully kick-start your daily diet to into a wholesome and healing one that supports a long and healthy life.</div>
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For a truly creamy, delicious, and healthy creamer go with a supplemented coconut base enhanced with natural flavors like vanilla, hazelnut, mocha, and caramel.</div>
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For a truly creamy, delicious, and healthy coffee creamer, visit <a href="https://leanercreamer.com/" rel="nofollow" style="color: #610000;" target="_blank">LeanerCreamer</a></div>
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Article Source: <a href="https://ezinearticles.com/expert/George_N_Anderson/1746991" style="color: #610000;">https://EzineArticles.com/expert/George_N_Anderson/1746991</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10186777</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-48746566950883546932020-02-06T04:06:00.000-08:002020-02-06T04:06:43.264-08:00Discover the Exercise Hormone Irisin<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Carolyn_Hansen/194809" rel="author" style="color: #610000;" title="EzineArticles Expert Author Carolyn Hansen">Carolyn Hansen</a></em><br />
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Exciting new research has proven the existence of a hormone that seems to increase during exercise and does amazing things for our health and metabolism.</div>
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Called the "exercise hormone," this muscle hormone was discovered by scientists at Dana-Farber Cancer Institute. Because it's a chemical messenger it was named Irisin after a messenger Goddess. Although it's existence has been hotly debated in recent years, Harvard scientists, studying Irisin announced not long ago that the "data provided unequivocally demonstrates that human Irisin exists."</div>
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Irisin, normally present as part of a larger protein in the muscles cell's outer membrane, lies dormant and inactive until released. Exercise, and other factors help split this protein, releasing Irisin in the process.</div>
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So, now we know that Irisin exists and we also know that when we exercise our body makes more of it.</div>
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Why is this important? What does this hormone act on once we start pumping blood and our heart rate goes up?</div>
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It seems that the powerhouse hormone Irisin has the unique ability to it turn white fat into brown fat. White fat stores energy (calories) while brown fat is better for us because it's more involved in burning energy (increases our metabolism) rather than storing it. Brown fat intrigues scientists because it physically resembles muscle more than fat and plays a major role in maintaining normal weight. It also acts and behaves more like muscle than fat, which likely explains it's ability to burn fat so efficiently.</div>
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Slender people have more brown fat than obese people. Younger people have more brown fat than seniors and those with normal blood sugar levels enjoy the benefits of more brown fat than people with high blood sugar.</div>
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Obesity, a disorder of fat accumulation, is a real problem in the world today. It is the result of over-eating and under exercising. Increased Irisin levels help to increase glucose tolerance and reduce insulin resistance, suggesting it may be a real breakthrough in treating diabetes.</div>
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But, the benefits of this new, exciting "exercise" hormone don't stop there. Irisin offers other valuable benefits, such as triggering the growth of new brain neurons and activating genes involved in memory retention and learning. It also acts directly on bone, promoting its formation by increasing bone mineral density which in turn helps with Osteoporosis.</div>
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All these things are valuable and contribute to our overall health. But another, super exciting discovery swirling around Irisin is how it affects our telomeres. It seems that high Irisin levels are directly associated with lengthening our telomeres! The longer our telomeres, (telomere shortening is a genetic marker of aging) the younger and healthier our body is! This translates to us being less prone to age related illnesses and diseases such as cancer, dementia and heart disease.</div>
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With so much controversy surrounding the discovery of Irisin, it will be a while before the whole scientific community comes on board to discover how to harness the power of this unique hormone. However, that doesn't mean we have to put our health on hold until then.</div>
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If we want to enjoy the benefits of Irisin - feeling more fabulous and younger than we currently do, we must allow this hormone to work its magic now.</div>
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Since we already know that exercise increases the amount of Irisin in our bodies, exercising is the perfect place to start. It is, without doubt, the best way to boost our irisin levels. However, not all exercise is created equal.</div>
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Not surprisingly, a recent scientific discovery published in 2014, found that high-intensity exercise increases Irisin levels better than low-intensity exercise which means it must challenge the body to trigger its release.</div>
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Researchers have also discovered that rats that swam daily but were fed a high-fat diet still lost weight and suspect it is due to Irisin. Cold temperatures are another factor. It seems that the shivering we do when exposed to chilly temperatures increases Irisin, even rivaling the results of those who exercised regularly.</div>
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Irisin is a health-boosting, fat-burning, sensitizing hormone empowered to provide us with many health benefits. It is empowered to reduce body weight, boost energy expenditure, and improve diet-induced insulin resistance.</div>
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It's time to chill down the house, head to the gym and enjoy healthy fats. Our health, weight and longevity will all benefit.</div>
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Carolyn Hansen - Your Go To Health & Fitness Specialist</div>
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"I help clients take charge of their health before circumstance removes the option. If your quest for a life of true physical and mental well-being is a journey I'll put you in the driver's seat."</div>
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For tools and resources to achieve this visit:</div>
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<a href="https://carolynhansenfitness.com/" rel="nofollow" style="color: #610000;" target="_blank">https://CarolynHansenFitness.com</a></div>
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For free downloadable resources visit:</div>
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<a href="https://healthylifegifts.com/" rel="nofollow" style="color: #610000;" target="_blank">https://HealthyLifeGifts.com</a></div>
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Article Source: <a href="https://ezinearticles.com/expert/Carolyn_Hansen/194809" style="color: #610000;">https://EzineArticles.com/expert/Carolyn_Hansen/194809</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10193884</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-31456185216923983492020-02-06T04:04:00.000-08:002020-02-06T04:04:14.026-08:00Vegetable Gardens and Organic Manure Improves Yields<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Caven_Masuku/218153" rel="author" style="color: #610000;" title="EzineArticles Expert Author Caven Masuku">Caven Masuku</a><span class="author-divider" style="font-size: 18px;"> | </span> <span class="submitted-date">Submitted On January 07, 2020 </span></em><img alt="Expert Author Caven Masuku" src="https://ezinearticles.com/members/mem_pics/Caven-Masuku_255650.jpg" /><br />
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THE VEGETABLE garden which is common in both urban and rural areas is a good source of food that should be enhanced with knowledge and wisdom to sustain our families.</div>
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Most urban dwellers, especially those in low-density areas and have surplus land, are involved in market gardening.</div>
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A well-maintained garden with multiple crops like tomatoes, onion, beetroots, carrots, peas, beans, lettuce, strawberries, and green maize is not only good for the family members but also to the soil development.</div>
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Onions are crops with very little chances of being attacked by diseases because they are resistant to most diseases, which gives them an advantage.</div>
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A vegetable garden needs someone to choose the best site, planning, and soil preparation by adding manure, alkaline and nitrogen are especially if one plant's leguminous plants like peas and beans which are rich in nitrogen.</div>
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Organic manure has been shown to increase crop yields in any type of soils. It has been revealed that organic manure increases the availability of minerals such as phosphorus, which is important for root growth and the vigour of the crop.</div>
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Manure contains high levels of nitrogen and potassium which are essential for normal plant growth. Compost made up of weeds heaped together and given time to decompose is another means of improving fertility to the soil.</div>
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Curing also ensures that potentially problematic weeds residents in the manure are exterminated before contributing their seeds to the soil weed seed bank.</div>
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Curing manure includes animal manure dug from the cattle's pen and heaped for a period of 3 to 6 months. Digging and heaping the manure increases the oxygen content in manure, which triggers microbial activity in the manure heap.</div>
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Gases like methane, ammonia and many others which are produced help to weaken and destroy weed seeds as the temperature in the heap may be above 80 degrees Celsius.</div>
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Selecting different plants to grow to provide a year-round supply of food, vegetables and a balanced diet to the family in both rural and urban areas.</div>
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Experts in agriculture say that growing multiple plants together is a good measure to minimize pests and make efficient social nutrients. Pets can be confused if a person can vary the crop vegetables.</div>
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Plants belonging to the same family should not be planted in the same place for a period over a year to avoid pests and diseases to build up in the soil.</div>
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Households around October should prepare many beds and also have time to prepare the soil by adding manure watering and loosening the soil for at list three months before planting crops.</div>
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Crops like maize, tomatoes, beetroots, carrots, garlic, onion, peas and beans can be planted in different beds parallel to each other to confuse pets. Again cops should be rotated to confuse on the ground pests as well as enriching the soil in order to improve on the yield.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Caven_Masuku/218153" style="color: #610000;">https://EzineArticles.com/expert/Caven_Masuku/218153</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10233071</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-31272122833590836152020-02-06T03:59:00.000-08:002020-02-06T03:59:20.511-08:00Dieting Made Simple: An In-Depth Look at What You Should Be Doing<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Sean_Peters/2559491" rel="author" style="color: #610000;" title="EzineArticles Expert Author Sean Peters">Sean Peters</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Sean Peters" src="https://ezinearticles.com/members/mem_pics/Sean-Peters_2411747.jpg" /><br />
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Many patients of mine ask for advice when they come to the office regarding good diet or exercise plans for them to lose weight. What many people do not know or understand is that the concept behind dieting is relatively simple. It is easy to get distracted with all the different "fad" diets out there and if you are someone without any kind of background or knowledge on the subject, you may not know what to do.</div>
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So let's break this down a little bit. The goal of dieting for most people is, what? To lose weight in the form of body fat, right? Well with that being the case, you need to understand how body fat is formed, and then ultimately "burned away" during the dieting process. Body fat forms, or more accurately grows larger, due to excess glucose in the body. Now if you can remember back to high school biology class, glucose is one of the simplest forms of sugar and is the main source of energy in the human body. It is broken down into adenosine triphosphate, or ATP, which is what feeds your cells and keeps them functioning. The problem arises when there's too much glucose and the body ends up storing that extra glucose in the fat cells as a substance called glycogen. The storage of glycogen in the fat cells is what causes them to grow larger. Just to be fair, glycogen also accumulates in the muscle tissues and the liver, but because fat loss is the main goal of dieting that is what I'll focus on.</div>
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Now that you have some insight into the build-up and breakdown of fat, we can examine exactly how we can use that information to help you lose weight. The concept is quite simple and many of you may have already surmised where I am heading with this, but in order to lose weight you need to eat less sugar and carbohydrates. Glucose is what you get when sugar or carbohydrates have been completely digested, so it makes perfect sense that you would want to cut those foods out of your diet. No sugar means no glucose. And no glucose means no glycogen production. Doing this will cause you to enter a low blood-glucose state. In this state, your body will need to find an alternative source of energy, so it will actually begin to break down the glycogen which has built up in your fat cells. As the glycogen is broken down the fat cells will shrink and you will begin to lose weight.</div>
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It is important to know that muscle tissue can also be broken down for energy too, so in order to prevent that from happening you will need to make sure that you are also consuming enough high quality protein as part of your diet. Good sources of protein like chicken, fish, and nuts are all highly recommended while on a low carb diet to help prevent any breakdown of muscle tissue.</div>
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As an example of what a good diet plan based on all of this information would look like it should be very high in vegetables and protein, with moderate amounts of healthy fat (high in omega-3), and very low in sugars and carbohydrates. What little sugar you do consume should come from the occasional fruit and not an artificial source. If you are honest with yourself and follow the plan closely, you will see the results that you have been looking for and the people in your life who see you the most will certainly take notice. This kind of diet is by no means a 'quick-fix' or the easiest solution to your weight loss goals, but it is one of the healthiest possible ways to achieve those goals and make life-altering changes to your eating habits that will sustain your progress for a long time into the future.</div>
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Dieting the right way can change your life forever!</div>
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Article Source: <a href="https://ezinearticles.com/expert/Sean_Peters/2559491" style="color: #610000;">https://EzineArticles.com/expert/Sean_Peters/2559491</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/9962543</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-16743159755574920462020-02-06T03:55:00.000-08:002020-02-06T03:55:30.802-08:00What You Should Know About Your Weight Loss Products<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Sunil_Khari/1642772" rel="author" style="color: #610000;" title="EzineArticles Expert Author Sunil Khari">Sunil Khari</a><span class="author-divider" style="font-size: 18px;"> </span></em><img alt="Expert Author Sunil Khari" src="https://ezinearticles.com/members/mem_pics/Sunil-Khari_1531476.jpg" /><br />
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The urge of looking slim and trim is great. Most of us are tempted to buy weight loss supplements as we see them displayed in market in attractive packing and influential cover. The strong desire to have a toned body shape is hard to resist and hence more and more weight loss products are emerging in the market? But are all worth the cost and are superlative in quality? Are they safe to be employed? Are they FDA (Food and Drug Administration) certified? Do these products reduce your weight effectively or are potent enough to lighten your pocket only? These are some of the questions that you should ask yourself before shopping?</div>
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<strong>Ingredients that lead to Weight Loss:</strong></div>
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A number of weight loss products are available at your drugstore, health food store, supplement store and local drugstore. Many exciting options are present online too. Before you buy them, complete your homework either by consulting an experienced practitioner or by doing research online. Milk Thistle, Calcium, fiber, Fish oil, Reishi mushroom, Gymnema Sylvestre, Guggul etc are some of the effective weight loss products that leads to phenomenal. Apart from that you can also try Alli and Choitosan that reduce dietary fat absorption. Chromium decreases your appetite and burns calories effectively. Conjugated linoleic acid decreases body fats. Hoodia reduces appetite. Guar gum blocks absorption of dietary fats and makes an individual feel full. Green tea extract reduces craving and triggers calorie and metabolism of fats. Green Coffee bean is the latest weight loss supplement that has caught limelight among overweight and fitness freaks. You can look for other countless options.</div>
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<strong>Benefits of Weight Loss Supplements:</strong></div>
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Buy weight loss supplements and ditch many pounds and progress towards healthy weight loss.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Psychologist boost: Fat Burning products encourage you to face obstacles on a positive note. You are less likely to succumb.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Mental Health: You stay in invigorated state with optimal functioning of brain. Healthy brain functioning fosters better chemical reactions in the body. Mental health leads to good physical health.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Increase in metabolism: <a href="https://www.indiasupplement.com/weight-loss-product/" rel="nofollow" style="color: #610000;" target="_blank">Weight loss products</a> lead to faster metabolism. You burn your fat quite effectively with increased energy consumption.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">A way to kick start healthy lifestyle: After you start employing them on regular basis, you swiftly turn your body into good shape.</li>
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<strong>Three Basic Ingredients in </strong>Fat Burning<strong> products:</strong><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Fibers, Vitamin C and probiotics are the 3 chief ingredients that detoxify toxins from your body and develop immunity.</div>
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<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Fiber forms thick gel after mixing with water and get attached with fatty acids. It makes better bowel movement and accelerates toxins removal.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Vitamin C decongests the bile after thinning them and perks up liver functioning by breaking down fats. It suppresses appetite and produces glutathione that assists in detoxification and reduces abdominal fats.</li>
<li style="line-height: 1.5em; margin: 0px; padding: 0px;">Probiotics are healthy bacteria present in digestive tract that breaks toxins and help you lose weight. Best selling fat burner <a href="https://www.indiasupplement.com/innovative-laboratories-black-mamba-fat-burner-hyper-rush-90-caps.html" rel="nofollow" style="color: #610000;" target="_blank">black mamba fat burner</a> buy now in India</li>
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<strong>Consult your Doctor for specific conditions:</strong><div style="line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
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Do inform the doctor about your medical history, allergies and Herbal/Allopathic medicines/ Supplements you are already taking. Pregnant ladies, breastfeeding women or females having future planning to become pregnant should not compromise with their health and should take proper care by consulting the practitioner.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Sunil_Khari/1642772" style="color: #610000;">https://EzineArticles.com/expert/Sunil_Khari/1642772</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/8769362</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0tag:blogger.com,1999:blog-981916885173062119.post-29941111015678460502020-02-06T03:49:00.000-08:002020-02-06T03:49:41.014-08:00How's Your New Health Plan Working?<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Joan_Kent/1748388" rel="author" style="color: #610000;" title="EzineArticles Expert Author Joan Kent">Joan Kent</a><span class="author-divider" style="font-size: 18px;"> | </span> <span class="submitted-date">Submitted On January 08, 2020 </span></em><img alt="Expert Author Joan Kent" src="https://ezinearticles.com/members/mem_pics/Joan-Kent_1632747.jpg" /><br />
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The #1 resolution in the nutrition field - or maybe anywhere - is weight loss.</div>
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So how is your resolution going? Are you sticking with it no matter what? Are you up and down? Do you find yourself going in a completely different direction?</div>
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"Can't get out of bed! Send help or waffles. Just send waffles." - unknown</div>
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Why Do Resolutions Fail?</div>
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Most people fall off the Weight Loss Wagon for 2 reasons.</div>
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One is thinking of it as a Diet. Diet foods. Diet mentality. Diet portions. Lots of suffering.</div>
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"Today I bought a doughnut without sprinkles. This diet thing is hard." - CoolFunnyQuotes.com</div>
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The other reason is food cravings. Cravings can - and do - sabotage our best efforts.</div>
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Cravings are interesting. They cause people - many people - to think psychologically, or emotionally. To pontificate about food behaviors. What's "missing" in your life? Where do you need to add 'sweetness?' What's "eating" you?</div>
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My field is psychoactive nutrition, so I think chemically.</div>
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I know cravings aren't necessarily about stress, or emotions, or boredom. They're about brain chem. And my plan for helping you stick with your resolution doesn't involve crawling in your head and rummaging around in there.</div>
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It involves helping you deal with - that means get rid of - your cravings.</div>
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"I cook with wine. Sometimes I even add it to the food." - W.C. Fields</div>
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Steps for Changing Food Cravings</div>
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• Check with your doctor to be sure this strategy is appropriate for you.</div>
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• Get yourself a bottle of liquid B-complex. It should be ALL the B vitamins, not just B-12.</div>
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• If and when you have a craving, take 1 teaspoon (or whatever the dosage on the bottle says).</div>
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• Give it a few minutes to take effect.</div>
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Liquid B-complex will work; it's very effective.</div>
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The other part of this is to stop thinking you're on a diet. Diets are temporary. We can't wait to go off the diet so we can eat the things we've been denying ourselves.</div>
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What to Do Instead</div>
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• Eat real food.<br />• Eat protein with everything.<br />• Allow the protein to moderate your portion sizes. It will.<br />• Exercise 4-5 days a week.</div>
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Keep this going, keep eating real foods, and you'll be able to say, as Julia Child did,<br />"The only time to eat diet food is while you're waiting for the steak to cook."</div>
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If you'd like help with weight loss or a health problem, perfect. That's what I do. Just visit <a href="http://www.lastresortnutrition.com/" rel="nofollow" style="color: #610000;" target="_blank">http://www.LastResortNutrition.com</a> and grab your free Empowered Eating Consult. Discover how easy it is to move from how you feel now to where you'd love to be!</div>
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Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Joan_Kent/1748388" style="color: #610000;">https://EzineArticles.com/expert/Joan_Kent/1748388</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/10233644</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com1tag:blogger.com,1999:blog-981916885173062119.post-1628825288619944032020-01-12T18:53:00.000-08:002020-01-12T18:53:04.792-08:00Hidden Poison<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By <a href="https://ezinearticles.com/expert/Kevin_Koskella/248" rel="author" style="color: #610000;" title="EzineArticles Expert Author Kevin Koskella">Kevin Koskella</a> </em><img alt="Expert Author Kevin Koskella" src="https://ezinearticles.com/members/mem_pics/Kevin-Koskella_181.jpg" /><br />
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Did you know that there might be poison in many of your favorite foods found on grocery store shelves everywhere? Breads, crackers, cookies, energy bars, tortillas, frozen pizza are just a few examples of these dangerous foods. The poison in these items is called partially hydrogenated fat, often referred to as trans-fatty acids.</div>
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A trans-fatty acid is usually made from a vegetable oil- corn, cottonseed, or soybean, for example- that has been treated by a process called hydrogenation to make it a solid at room temperature. Originally, when margarine first appeared in supermarkets, consumers were led to believe they could lower their risk of heart disease and cancer by replacing butter with this product. What became evident later is that the chemical process that made vegetable oil "look" like a saturated fat by solidifying caused it to act like one as well, making high levels of either fat a health risk.</div>
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Some of the harmful effects of trans-fatty acids include:</div>
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- Cause you to store fat and burn sugar</div>
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- Increase levels of low-density lipoproteins (LDL) or "bad" cholesterol</div>
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- Decrease levels of high-density lipoproteins (HDL) or "good" cholesterol</div>
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- Increase your perception of pain</div>
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Thankfully, trans fats are starting to appear on nutrition information on some food products. This trend will continue to rise as the law goes into affect next year forcing brands to disclose the amount of trans fat per serving.</div>
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Still, I'm betting you will see foods advertised as "low in trans fat." Don't fall for it.</div>
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Small amounts of trans fats are more harmful than larger amounts of saturated fats. A small increase in saturated fats results in a 17 percent increase in coronary artery disease. A similar increase in trans fats leads to a 93 percent increase!</div>
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As a general rule, avoid all foods containing trans-fatty oils. Most of these include foods that have to sit on a shelf, such as baked goods, snack chips, some national brands of peanut butter, candy bars, cookies, etc. Even some supposedly healthy diet products that are marketed as a food to help you lose weight contain this poison!</div>
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Don't make the mistake of eating these product just because they're there, or because "everyone else is." Take your health into your hands and make sure you read those labels!</div>
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<a href="http://www.healthymindfitbody.com/" rel="nofollow" style="color: #610000;" target="_blank">Click here</a> to get your free audio, "3 Pillars to Achieving Your Perfect Weight Using the Mind-Body Connection"</div>
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Kevin Koskella is a consultant in rational nutrition and building healthy minds and fit bodies. Most recently, he wrote the book "Healthy Mind, Fit Body" He is also a professional triathlon and Master's swim coach in the San Diego area. For more information, <a href="http://www.healthymindfitbody.com/" rel="nofollow" style="color: #610000;" target="_blank">click here</a>.</div>
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Article Source: <a href="https://ezinearticles.com/expert/Kevin_Koskella/248" style="color: #610000;">https://EzineArticles.com/expert/Kevin_Koskella/248</a></div>
<span style="background-color: #dddddd; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /><br />Article Source: http://EzineArticles.com/4750</span>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com1tag:blogger.com,1999:blog-981916885173062119.post-53699824435364199272020-01-12T18:50:00.000-08:002020-01-12T18:50:51.003-08:00Blueberry Picking Techniques<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;">By Mr Jody Hudson</em><br />
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First of all you have to have a bucket. You will soon want to have a few with you as the berries are so good that you never get enough, especially when you start freezing them, cooking them for jams and sauces or, my favorite, putting them in the blender with various things for a morning liquid breakfast and treat. Anyway, even if your first intention is to just get enough for your breakfast cereal, you will likely get carried away and want more and more and more. We all do!</div>
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There are all sorts of bucket carry methods. Some have replaced the bail of the pail with a strap and hooks so they can sling it around their neck, over their shoulder or even around their waist. You can get an adjustable luggage strap, with a heavy shoulder pad and non-slip grip, from the luggage store. It already has the end hooks, which can be attached to the pail, and such a strap can be had about twelve bucks. Just take off the bail and figure a way to attach the hooks to the pail. You can experiment with all sorts of carry arrangements.</div>
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Some of the old-timers, like my Pop Pop, used to lace their belt through the pail and just let it hang as they walked around each bush and picked until it was full. He had both hands free to pick that way. Who would ever want to pick with only one hand? That's way too slow! When I was younger I hung the bucket around by neck on a big soft rope. Now I use the luggage strap method and change it around all the time for comfort and utility. I think most people just hold and move the pail or slip one arm through it to the elbow, like you would carry a purse while paying the cashier.</div>
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Most folks seem to look for those giant blueberries (or any other berry they are picking) and often leave all the small and ordinary ones. I like the ripest fruit the best, by far. I have been known to go to where the bushes have already been picked a few days earlier and get the ready-to-burst ripe berries. Some scientists say that a fruit is not fully nutritious until the moment it is ready to fall to the ground as a seed carrier. I am that way too. I prefer all my fruit when it is so ripe that I just touch it and it falls into my hands. The complex chemical changes in the plant that turn the fruit into a perfect food for the seed occur just before it falls to earth and that is when I want it for my body's use.</div>
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I like the fruit plump, juicy and cool! I eat a LOT as I pick, so for me the very best time of the day to pick is the cool of the early morning, as early as I can arrange it. There is no better way to start the day than picking blueberries in the field and having a belly full of fresh berries for breakfast. I just give the cashier more money to pay for all the berries I eat while picking. My favorite picking fantasy, and one I've luckily enjoyed a few times, is picking at sunrise in a heavy cool dew and staying at it 'till the warming sun has burned off the last of the wetness and I'm full as a tick on a hound dog's ear.</div>
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The cool of the evening is another good time to pick, when the sun has had the entire day to nourish the leaves and push that good juice into the berry. I love the feel of the cool air and the warmth of the sun burned soil coming up in my face, when I pick berries in the cool, late, afternoon or early evening! Personally, I am not a middle-of-the-hot-sunny-day picker. Some like it hot. I don't. There is something special about having a couple of full pails of blueberries beside me as I travel home in my vehicle at sunset.</div>
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Blueberries are a delight to pick, at Ryan's Blueberry Farm, as they are tended in rows with good walking spaces in-between. The thorns are not a problem like they are on other berries, or some of the wild berries at the edge of fields and woods. At Ryan's I can wear a T-shirt, shorts and even sandals if I want. As I am not a heat of the day picker, I don't need the big straw hat. If you pick middle of the day, to do your berry harvesting, bring a big cool hat and sunscreen.</div>
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Some of my favorite times have been when I've picked with children or a friend. I have a bad back so blueberries are nowhere near the trouble that strawberries are! What a relief that is! Still, for berry picking, I like to bring my lightweight folding stool or chair. Nearly weightless folding stools and chairs are available at K-Mart, WallMart or outdoors stores like Sunny's Surplus. In the old days, lots of folks around here used to bring the milking stools with them or even a folding card-table chair to move around the bushes with. They weighed a lot more than my folding stool that I got from a hunting store where they sell them to the dove hunters.</div>
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As I am only interested in the ripest of the berries, I only seek those that are deep, dark, and blue all over. They aren't ripe till they are deepest blue. It's that deep blue that has all the miracle ingredients that makes blueberries one of the healthiest foods on earth! Let the immature blueberry-children grow -- leave the unripe ones to ripen is my motto.</div>
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Like all fruit that I'm aware of, the ripe berries are ready to fall off the bush and the unripe ones need some pulling and tugging. When the kids are with me, I tell them that if the bush is moving much when they pull the berries, the berries are not ripe. Sure, the unripe berries will get more blue if you set them in the sunlight, even after you pick them. But, I doubt that they are getting all the same nutrients from just the sun that they would be getting on the plant if they stayed there until they were done. The bush ripened ones seem to be a lot sweeter to me.</div>
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I look forward to being spoiled again this year, with fresh and nutritious berries from the farm. Those ones in the store just don't make it for me, unless that is all I can get.</div>
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<em style="background-color: white; color: #333333; font-family: "Avenir Next", Arial, "Helvetica Neue", Helvetica, sans-serif; font-size: 12px;"><br /></em>Addiction Medicine Plushttp://www.blogger.com/profile/04999978950895171505noreply@blogger.com0