Understanding Nutrition Fact Labels – Four Step Crash Course

Understanding Nutrition Fact Labels

Let me start by saying that I’m not a big fan of spending time learning to decipher food labels and ingredient lists. Food manufacturers stay one step ahead of us by finding new ways to label the same old ingredients (for example, sugar) so that we don’t recognize it. 

This is why I always recommend that the bulk of your diet be from foods that don’t have ingredient lists. Plus, it’s just plain healthier for you to eat real food.

By real food, I mean fruits and veggies and unprepared fresh meats and poultry.  It’s a safe bet that you’re not getting unwanted ingredients if you stick to a food in its natural form that has not been processed in any way. 

But, there will be times when you’ll eat something that comes in a package. So, understanding nutrition fact labels will help you make better choices. Its the whole knowledge is power thing, right? 

Especially since not understanding how this table is used gets some people into trouble. It’s really important to understand that every value in the table is tied to the serving size. There are no predetermined, standardized serving sizes. Manufacturers get to set their own serving size which appears at the top of the table.

How to Read Nutrition Facts Tables

The Nutrition Facts table is on the side of most packaged foods, usually located close to the ingredient listing.

Its purpose is to help you, the consumer to make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

To that end, here’s my four-step crash course to help you with understanding nutrition fact labels.

Step 1: Serving Size

The absolute most important part of understanding nutrition fact labels is to identify the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.

All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

Let’s use an example – plain, unsalted walnuts from Costco.

As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.

FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).

Step 2: % Daily Value

The % Daily Value (%DV) is based on what the FDA believes to be the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.

NOTE: Since children are smaller and have different nutritional needs if a food is intended solely for children, then those foods use a child’s average nutrition needs for the %DV.

The %DV is a guideline, not a rigid rule. Please keep in mind that everyone has their own unique nutritional needs. I can help you to know yours. 

You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient.

Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)

Calories are pretty straightforward. Here, a ¼ cup (30 g) of walnuts has 200 calories.

Fat is bolded for a reason. That 19 g of fat is total fat. That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat,  17.5 g  unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; those 3 gs are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.

Proteins, like calories, are pretty straightforward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.

Step 4: Bottom of the table (e.g. vitamins & minerals)

The vitamins and minerals listed at the bottom of the table are also straightforward.

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.

I hope this crash course in understanding nutrition fact labels was helpful.

Do you have questions about it? I’d love to hear from you. 

This week’s recipe is more a snack or healthy dessert. We used to have this after dinner at my grandparents’ house instead of sugary desserts. It’s the little things like this that add up to a lifetime of good health. They sure were doing something right, they lived to be 100 years old. 

 

Recipe (walnuts): Delicious and Super-Easy Walnut Snack

Serves 1

8 walnut halves

4 dates, pitted

Instructions

Make a “date sandwich” by squeezing each date between two walnut halves.

Serve & enjoy!

Tip: Try with pecans instead.

 

About Sharon  

As a Certified Holistic Health Coach, I’ve taken more than twenty-five years of client work and personal life experience to create a proven system to help you live the vibrant healthy life you desire. 

If you struggle with weight, low energy or nagging health issues.   

I want you to know…It Doesn’t Have To Be This Way.   

I invite you to join me for a FREE one hour “It’s All About YOU!” call. 
Together we will…
  1. Clarify your vision for a healthier, thinner, and happier you!
  2. Identify what has gotten in your way in the past (it’s not always what you think)
  3. Map out the next right steps for you to live the vibrant healthy life you so desire. 
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Posted in Dieting, Healthy Eating, Healthy Lifestyle, Nutrition, Recipes

Five Cholesterol Myths

Five Cholesterol Myths

You knew there was a bit of an over-emphasis (borderline obsession) about cholesterol, right?

Before we jump into all Five Cholesterol Myths, let’s look at myth number one to make sure we’re on the same page when it comes to what exactly cholesterol is. 

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall.  In fact, depending on what it’s combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around in your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They’re grouped into two main categories:

  • HDL: High-Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low-Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

And yes, it’s even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it’s incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL: HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver.  It’s actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  ‘Cause that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn’t need to make as much.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness, there’s a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to balance cholesterol

Don’t start or stop any medications without talking with your doctor.

While drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does? (without any negative side effects)

Nutrition and exercise, baby!

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

Don’t worry, the recipe below should help you add at least another salad to your day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats found in fast foods and fried foods.

Summary:

I hope I’ve dispelled these Five Cholesterol Myths for you. The science of cholesterol and heart health is complicated and we’re learning more every day.  You may not need to be as afraid of it as you are.  And you have more say in this than you might think. There is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol levels without taking drugs.

Give a new twist to a favorite salad with this week’s recipe:

Orange Hemp Seed Salad Dressing

Makes about ¾ cup

½ cup hemp seeds

½ cup orange juice

1 clove of garlic, peeled

dash salt and/or pepper

Blend all ingredients together until creamy. Serve on top of your favorite salad and Enjoy!

Tip: Store extra in an airtight container in the fridge.  Will keep for about a week.

Click Here to view the recipe as PDF or to print/save a copy of this recipe.

About Sharon  

As a Certified Holistic Health Coach, I’ve taken more than twenty-five years of client work and personal life experience to create a proven system to help you live the vibrant healthy life you desire. 

If you struggle with weight, low energy or nagging health issues.   

I want you to know…It Doesn’t Have To Be This Way.   

I invite you to join me for a FREE one hour “It’s All About YOU!” call. 
Together we will…
  1. Clarify your vision for a healthier, thinner, and happier you!
  2. Identify what has gotten in your way in the past (it’s not always what you think)
  3. Map out the next right steps for you to live the vibrant healthy life you so desire. 
Like what you see? Want more?

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Posted in Dieting, Exercize, Healthy Eating, Healthy Lifestyle, Nutrition, Recipes

Is Coffee Good For Me? – You Decide

Is Coffee Good For Me?

Is Coffee Good For Me? Yesterday’s study said that it is. But, today’s study says it’s not.

Are you confused yet? Hard to know who or what to believe.

I’m going to break it down for you in a way that allows you to decide for yourself. Because it really depends on how your body reacts to coffee. There is actual science behind why different people react differently to it. It’s a matter of your genetics and how much coffee you’re used to drinking.

Look, I’m a middle of the road kinda gal. I think moderation with anything that we eat or drink is a good practice, including coffee.  But, how your unique body chemistry handles certain foods and drinks should really be your guiding light. So, let’s dive in and you decide “Is Coffee Good For Me?”.

Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).

NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. And decaffeinated coffee has a lot less caffeine; but, it still contains some.

Let’s look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding “Is Coffee Good For Me?”.

Caffeine metabolism

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half is “fast” metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much – because we’re all different!

The effects of coffee (and caffeine) on the mind and body

NOTE: Most studies look at caffeinated coffee, not decaf.

The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.

Here’s a list of these effects (that usually decrease with long-term use):

  • Stimulates the brain
  • Boosts metabolism
  • Boosts energy and exercise performance
  • Increases your stress hormone cortisol (which can lead to increased belly fat)
  • Dehydrates

So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.

Coffee and health risks

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

Here’s a quick summary of what coffee can lead to:

  • Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
  • Increased sleep disruption
  • Lower risk of Alzheimer’s and Parkinson’s
  • Lower risk of developing type 2 diabetes
  • Lower risk of certain liver diseases
  • Lower risk of death (“all cause mortality”)
  • Mixed reviews on whether it lowers risks of cancer and heart disease

NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.

Here’s where you decide ” Is Coffee Good For Me?”

There are a few things to consider when deciding “Is Coffee Good For Me?”. No one food or drink will make or break your long-term health.

Caffeinated coffee is not recommended for:

  • People with arrhythmias (e.g. irregular heartbeat)
  • People who often feel anxious
  • People who have trouble sleeping
  • People who are pregnant
  • Children and Teens

If none of these apply, then monitor how your body reacts when you have coffee. Does it:

  • Give you the jitters?
  • Increase anxious feelings?
  • Affect your sleep?
  • Give you heart palpitations?
  • Affect your digestion (e.g. heartburn, etc.)?
  • Give you a reason to drink a lot of sugar and cream?

Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference.

 Pumpkin Spice Latte

Serves 1

3 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree

½ tsp maple syrup (optional)
1 cup coffee (decaf if preferred)

Instructions: Add all ingredients in a blender and blend until creamy. Serve & enjoy! Tip: You can use tea instead of milk if you prefer.

Click Here to view the recipe as PDF or to print/save a copy of this recipe.

About Sharon  

As a Certified Holistic Health Coach, I’ve taken more than twenty-five years of client work and personal life experience to create a proven system to help you live the vibrant healthy life you desire. 

If you struggle with weight, low energy or nagging health issues.   

I want you to know…It Doesn’t Have To Be This Way.   

I invite you to join me for a FREE one hour “It’s All About YOU!” call. 
Together we will…
  1. Clarify your vision for a healthier, thinner, and happier you!
  2. Identify what has gotten in your way in the past (it’s not always what you think)
  3. Map out the next right steps for you to live the vibrant healthy life you so desire. 
Like what you see? Want more?

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Posted in Healthy Eating, Healthy Lifestyle, Nutrition, Recipes

Why Your Waist Circumference Matters

Your Waist Circumference Matters 100x More Than What You Weigh

You totally want to ditch your scale now, don’t you? Maybe, that’s not such a bad idea. 

Let’s take a look at your waist circumference (well…you look at yours and I’ll look at mine).

Here’s Why Your Waist Circumference Matters:

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is.  It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is that it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important than how much you weigh. This is why Your Waist Circumference Matters so much more. 

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

For men, the number is 40.

Of course, this isn’t a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

  • Eat more fiber. Fiber can help reduce belly fat in a few ways.  First of all, it helps you feel full and also helps to reduce the number of calories you absorb from your food.  Some examples of high-fiber foods are Brussels sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
  • Move more. Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
  • Stress less. Seriously!  Elevated levels of the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep. Try making this a priority and seeing how much better you feel (and look).

 

Recipe (High fiber side dish):

Garlic Lemon Roasted Brussels Sprouts

Serves 4

1 lb Brussels sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

Preheat oven to 400F.

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper. Bake for about 15 minutes.  Toss.Bake for another 10 minutes.  Serve and Enjoy!

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

Click Here to view the recipe as PDF or to print/save a copy of this recipe.

About Sharon  

As a Certified Holistic Health Coach, I’ve taken more than twenty-five years of client work and personal life experience to create a proven system to help you live the vibrant healthy life you desire. 

If you struggle with weight, low energy or nagging health issues.   

I want you to know…It Doesn’t Have To Be This Way.   

I invite you to join me for a FREE one hour “It’s All About YOU!” call. 
Together we will…
  1. Clarify your vision for a healthier, thinner, and happier you!
  2. Identify what has gotten in your way in the past (it’s not always what you think)
  3. Map out the next right steps for you to live the vibrant healthy life you so desire. 
Like what you see? Want more?

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Posted in Dieting, Exercize, Healthy Eating, Healthy Lifestyle, Nutrition, Recipes

Five Tips For A Better Night’s Sleep

Have you said “bye bye” to sleeping through the night?

 Are you feeling exhausted and running on stress hormones all day? 

Then read on for Five Tips For Better Sleep and an amazing recipe!

The science of sleep is fascinating, complicated and growing

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? 

OMG – What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.  For real!

Try not to skimp!

Don’t worry, I have you covered with a bunch of actionable tips below.

Five Tips for better sleep

  • The biggest tip is definitely to try to get yourself on a consistent sleep schedule. Make it a priority and you’re more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavored snack).  Make sure you’re getting some protein every time you eat.
  • During the day get some sunshine and exercise. These things tell your body its daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.
  • Cut off your caffeine and added sugar intake after 12 pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be in the evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

How many of these tips can you start implementing today?

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte

Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes. Discard the tea bag & place tea, soaked dates, tahini & almond butter in a blender. Blend until creamy. Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavor combination you like the best.  

Click Here to view the recipe as PDF or to print/save a copy of this recipe.

About Sharon  

As a Certified Holistic Health Coach, I’ve taken more than twenty-five years of client work and personal life experience to create a proven system to help you live the vibrant healthy life you desire. 

If you struggle with weight, low energy or nagging health issues.   

I want you to know…It Doesn’t Have To Be This Way.   

I invite you to join me for a FREE one hour “It’s All About YOU!” call. 
Together we will…
  1. Clarify your vision for a healthier, thinner, and happier you!
  2. Identify what has gotten in your way in the past (it’s not always what you think)
  3. Map out the next right steps for you to live the vibrant healthy life you so desire. 
Like what you see? Want more?

Sign Up Now

Have weekly blogs delivered right to your inbox.  
Posted in Nutrition

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