How To Find The Perfect Gym Part III
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1. What Are the Hours?
Consider your own schedule here. Don't necessarily be lured by a gym that's open 24 hours, or turned off by one that keeps banker's hours. The important thing is that it is open when you plan to work out.
''If the facility has limited hours and you need more flexibility, then it's not the best choice for you,'' warns Bryant.
On the other hand, if you have a flexible schedule, you may be able to save money and time with a mid-day membership. This is the least busy time at a gym; so it may offer lower prices for those willing to come during these off-peak hours.
Visit the gym during the hours you will be working out. This will give you a feel for how busy the club will be and what's offered.
''Sometimes if you visit during non-peak times, that's not how it's going to be. If you're going to be fighting for machines, you may not like that,'' Bryant says.
''Lots of times, people will say, 'We have 50 classes a week','' says VanDyke, ''but you're not going to be there 24 hours a day. If you can only go between 5 and 6 a.m., there probably aren't a lot of classes being taught at that time.''
If you want classes, find out when the ones you want are offered. If you want to swim, find out when the open swim times are and be sure they fit your schedule, she says.
''Before you sign a contract or put down that registration fee,'' says VanDyke, ''take a step back and figure out what is available during the hours you can get to the gym.''
2. What Is the Total Cost?
Fitness is not cheap. Whether you join a studio or a full-service gym with day care, showers and a pool, you'll be incurring a new expense.
''Unfortunately, people do not look at it as an investment in their body," says VanDyke. "They look at it as another bill.''
Cost is usually tied to what the gym has to offer, says VanDyke. Don't pay for the newest, nicest health club if you're never going to need the showers, the lockers, child care, or the pool. If all you want is to run on a treadmill, there may be a less expensive option in your area. Instead of £150 a month, you might pay £30.
If a spouse and children are in the picture, ask about family memberships, adds Mallett: ''You're probably going to save money by doing that.''
Whatever gym you join, read the fine print, says Bryant.
''Inquire about payment policies,'' he says. ''If they ask you for a long-term commitment, that would make me a little leery. Most places don't lock you into something long-term.''
Find out if there are allowances for special circumstances, such as the birth of a child or the illness of a parent, suggests Bryant. Ask about the club's policies on temporarily freezing a membership or adjusting it to fit your needs.
''We live in such a time-pressured, hectic society,'' he says. ''We have seasons of life, and there may be a season where it's just too hectic for you to get to the gym.''
3. Is There a Reciprocity Agreement?
If you travel a lot, make sure the club you join has a reciprocity agreement with other clubs, suggests Bryant. For example, membership to an International Health, Racquet and Sportsclub Association (IHRSA) club allows you access to IHRSA clubs in other cities.
The more consistently you exercise, the more likely it is to become a part of your daily life. Having a club close by when you're out of town will keep you honest and committed to your fitness regimen.
4. What Kind of Reputation Does It Have?
It's a good idea to talk to other members about the quality of the club you're thinking of joining, and to find out what they like about it.
But don't be afraid to get some impartial information, too. Bryant suggests checking with the Better Business Bureau to see if any complaints have been lodged against the facility you're considering.
In the final analysis, says Bryant, go with your gut.
"You want to find a facility where you can be most comfortable - a place with the equipment that's going to help you stick with it," he says. "That's how you're going to derive the long-term benefits."
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How To Find The Perfect Gym Part II
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5. What Are the Facility's Emergency Procedures?
Not only should the staff know how to coach you through the equipment, they should know how to handle a medical crisis, should one arise.
It may not seem important to you starting out, but it's crucial that any fitness facility have safety and emergency procedures in place, says Bryant.
One thing you should ask is whether the facility has an automated external defibrillator (AED), a machine that analyzes a person's heart rhythm, determines if an electrical shock is needed, and delivers the shock. An AED's use while waiting for paramedics to arrive can be life-saving.
''If the club doesn't have an AED,'' says Bryant, ''I would think about finding another facility.''
6. What is the Equipment Like and How Is It Maintained?
When touring local facilities, take a look at the equipment. Don't just find out if they have elliptical machines; find out how many they have, how busy the machines seem to be, and how often they're serviced.
A variety of equipment is great, says VanDyke; you want a full-service gym to have a little of everything. But there's more to consider.
''Test it out,'' she says. ''Is the equipment clean? Are there sprays or wipes that you can see throughout the gym for cleaning the equipment? Are there signs that say 'OUT OF ORDER'?''
You can discover all this during your initial tour of the facility simply by being observant, adds Bryant. Are the locker rooms unkempt? Are the showers dirty or leaking? Is the hot tub cloudy? Do the machines look like they're in poor condition? If so, it's not the place you want to spend your money or your time.
7. What Amenities Are Offered?
In addition to access to machines and free weights, most memberships at full-service clubs include group fitness classes, lockers and showers, towels and -- depending on the size of the club -- racquetball and tennis courts, and a pool.
There could also be services you pay extra for, like personal training, massage, a restaurant, and child care facilities.
If the club you choose offers many of these options, expect to pay more than you would to join a small fitness center with a few treadmills and free weights.
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How To Find The Perfect Gym Part I
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8. What Do You Want from Your Workout?
This is the starting point.
Decide what you want from exercise, and what type of exercise you want to do.
Do you love to swim? Or is yoga your true calling? Will you be happy running or walking on a treadmill? Or do you need the latest cardiovascular machines to help keep you motivated? Do you want to improve cardiovascular endurance, build strength, enhance flexibility -- or just make it through a workout without getting bored?
If you choose an activity you like, says certified personal trainer and fitness nutritionist Lynn VanDyke, you're more likely to stay with it.
If variety is your thing, you need a gym with plenty of machines and lots of classes.
If you just need to get in and out and sweat for 40 minutes, don't pay for all the extra classes and amenities you won't be using, advises VanDyke, who trains in Chester County, Pa.
If Pilates or yoga is what moves you, you might want to join a studio rather than taking classes at a health club, says Pilates instructor Tracey Mallett.
''A studio is generally a better setting to do that kind of exercise,'' says Mallett, who owns ATP Specific Training, a Pilates and physical therapy studio in South Pasadena and also teaches at a local YMCA.
That's because a studio is quieter and smaller, and instructors tend to be specialists who can offer more personal attention to clients, she says.
9. How Convenient Is the Facility?
Location is a major consideration, says Cedric X. Bryant, PhD, chief exercise officer for the American Council on Exercise (ACE).
''Think about the proximity of the facility to where you live or work,'' he says. ''The No. 1 reason people don't stick with (exercise) is lack of time. If it's not close to either where you live or work, it's more of a challenge to get there regularly.''
Decide when you're going to work out most of the time, he says. If it's in the morning or on weekends, a facility close to home may be best. If you want to fit your workout in during lunch or after work, choose a gym close to work.
''Any place more than 3 to 5 miles away from home or work, and you're more likely to make excuses not to go,'' says VanDyke, who used to manage a fitness facility.
Mallett, a mom of two preschoolers, enjoys a rare luxury living in Los Angeles. Her studio is four-tenths of a mile from her home. The YMCA where she teaches is around the corner.
''Less than four miles away is probably the best gym in town, but I choose to go to the little Y on the corner by my building,'' she says. ''If it's not close by, I'm not going to go. I don't have the time with two small kids.''
If someone in the fitness industry doesn't want to go 4 miles to work out, imagine how onerous this could get for the recreational exerciser!
10. What Kind of Credentials Does the Staff Have?
People often forget how important it is to have qualified staff there to guide them on proper alignment on a machine, or proper form in a class, say our experts.
''Interview members of the staff and a few of the trainers,'' says VanDyke. ''Ask [trainers] how they're certified, and do research on it yourself if you're not familiar with the credentials they tout.''
Though many clubs pride themselves on the quality and education of their staff, there are others who are less conscientious about certification, Bryant says.
You cannot afford to be that way, the experts say. You don't want to get injured doing something you shouldn't be doing, or are doing incorrectly.
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Best Gym Websites
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Cannons Health Club
A growing collection of private member clubs focusing on adult and family orientated health, fitness and relaxation facilities.
Clubs are currently located in the UK and The Netherlands.
Use the club locator to find a Cannons Health Club near you. You can also find out what facilities they offer, check out their opening times and contact details.
Esporta
Locate you nearest Esporta health club using their interactive online map locator.
If you're looking to join Esporta, or you are an existing member looking to amend your membership both can be done online.
The site also features a special children's area, where each age group has its own section full of games, competitions and information.
Next Generation Clubs
Whatever your interests, age or experience, this health and leisure centre offer a diverse range of facilities, with a wide variety of recreational facilities in addition to the many sports and fitness facilities on offer.
Use the site to locate a club near you, find facility details, classes and even pictures of the various facility areas.
David Lloyd Leisure
One of the UK's largest health and fitness operators.
Their site contains information on types of memberships, a club finder search facility, and details on new David Lloyd branches due to open.
You can take a virtual tour of a typical club and find out about the facilities available at the clubs.
Virgin Active Health Clubs
Their philosophy is to break down barriers and to create an environment and atmosphere where every one feels comfortable whatever their shape, size or level of fitness.
Virgin Active is part of the Virgin brand of products. On the site you can find information on membership benefits.
Holmes Place Health Clubs
This site has been designed to bring you more articles, features, offers and promotions.
Sections of the site include club news, an improved studio timetable and member testimonials.
For members they have created My Holmes Place, an area that offers members access to exclusive promotions, features and services.
LA Fitness
A chain of more than 40 clubs throughout the UK, Northern Ireland andSpain.
Find a club near you by using the drop down search box, clicking on the interactive map or entering your postcode.
Membership information can be found on subjects such as how to join a club and kick start your training routine.
LivingWell
One of the largest health club operators in the UK.
Go online to read all about the latest news regarding the clubs and membership information.
The website features a members only zone and advice on how to live a healthier lifestyle.
Use their postcode search or interactive map to get a list of LivingWell health clubs in your area.
Total Fitness
Exercise, hydrotherapy and rehabilitation centres in the North of England, Southern Ireland and Isle of Man.
Their centres are purpose built units large enough to contain extensive water facilities and large exercise areas within an open plan format.
You can take an interactive virtual tour of a typical Total Fitness Centre on the website.
Lifestyle Fitness Suites
If you want to lose weight, tone up, improve your fitness and have fun, then Lifestyle Fitness Suites are where you should be.
Offering state of the art equipment, combined with a friendly and personal approach to fitness, they can help you meet your fitness goals.
Find a suite near you with their interactive location map.
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Six Common Diet Mistakes
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Diet Mistake No. 1: Racing to the Finish
There's no reward for finishing your meal in record time -- unless you're a contestant in a hot dog eating contest!
Our hectic schedules have led many of us to adopt the unhealthy habit of rapid eating.
"We need to adopt more of the leisurely, European-style eating so that we can savor our food, taste every bite, and get the signal of fullness before overeating," says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.
Diet Mistake No. 2: Skipping Meals
Research shows that breakfast skippers weigh more than breakfast eaters.
There is a misconception that skipping breakfast -- or any meal -- saves calories.
The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.
Strive for three meals a day.
Always start your day with a healthy breakfast, but be careful to choose wisely.
"Even a low-fat muffin can have as many as 400 calories and 5 grams fat," says Joanne Lichten, PhD, RD, a nutrition consultant and the author of Dining Lean.
A healthy breakfast should contain both protein and fiber.
An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.
Diet Mistake No. 3: Too Many Liquid Calories
Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.
"When you drink beverages, you don’t tend to compensate by eating less because most beverages satisfy thirst and don’t impact hunger," says Gidus.
Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.
Here are some calorie counts for common beverages:
12-ounce light beer: 110 calories
12-ounce regular beer: 160 calories
8-ounce coffee with cream and sugar: 30 calories
5 ounces of wine: 120-130 calories
6-ounce wine spritzer: 80 calories
16-ounce sweetened tea: 160 calories
12-ounce diet soda: 0 calories
12-ounce soda: 150 calories
20-ounce smoothie: 410 calories
Diet Mistake No. 4: Oversized Portions
"We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal," says Lichten.
Experts suggest a few tricks to help you trim your portions:
Leave a few bites on your plate.
Use smaller plates and bowls.
Periodically check your portions with measuring cups.
Diet Mistake No. 5: Choosing Unhealthy Add-Ons
Not only have portions crept up in size, we also have a tendency to top off our "diet" salads and other favorite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.
And, at fast-food restaurants, "grilled chicken and salads are not always better than a burger," notes Lichten. "It all depends on the size and the toppings."
For example, the Burger King Tendergrill sandwich with honey mustard dressing has 450 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories.
At McDonald's, the Caesar salad with crispy chicken and creamy dressing totals 490 calories, while a Quarter Pounder weighs in at 410 calories.
Diet Mistake No. 6: Mindless Eating
"Eating amnesia" is the act of unknowingly putting hand to mouth, usually from a bag or box in front of the television, while reading a book.
It can also happen at happy hour, or when you finish the last few bites on your child's plate.
"Resist the temptation to clean yours or anyone else's plate," says Gidus. "Think about your waistline instead of the food waste."
Consider the calories in small portions of some of our favorite snacks, and see how quickly they can add up when portions are multiplied:
1 Twinkie: 150 calories
12 peanut M&Ms: 125 calories
1 ounce of French fries: 88 calories
1.5 donut holes: 100 calories
3 Hershey kisses: 75 calories
3 Oreo cookies:160 calories
15 tortilla chips: 142 calories
20 potato chips: 162 calories
And how can you kick the mindless eating habit?
"First, try to get out of the habit of always eating something while you are sitting and relaxing," says Gidus. "Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container."
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Mix Your Own Low-Carb Margarita
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Sugar-Free Margarita
Some people find it hard to imagine eating Mexican food without a margarita to go with it.
But most of them are very high in sugar!
This one has just 2 grams of carb per drink.
Margaritas tend to be very high in sugar.
Traditional ones have Triple Sec or Cointreau, both orange liqueurs with 5 grams of carb per tablespoon (16 grams per jigger).
Margaritas made with sweet and sour mix are usually worse, as 1/4 cup (4 tablespoons) of sweet and sour mix has at least 17 grams of sugar, and sometimes more.
Imagine how much sugar you're getting in one of those big margaritas! Yikes!
Ingredients:
•1 jigger (1.5 oz) tequila
•2 Tablespoons (1 oz) lime juice - bottled more convenient, fresh tastes a lot better
•1/4 cup (4 Tablespoons) water
•1/4 teaspoon orange extract
•1 Tablespoon's worth artificial sweetener (I like to use liquid, carb-free types)
•Ice - small handful
•Margarita salt or kosher salt
Preparation:
Wet the rim of the glass and dip into a small plate of salt.
Combine all ingredients.
You can either serve it over ice (in Mexico I've usually been served it this way, but I can't say I've had extensive experience), or strained into the glass, or blended in a blender.
2 grams of carbohydrate using bottled lime juice, 2.5 for fresh.
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Tags: Margarita, Cocktail, Low-Carb, Recipe
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Light And Delicious Pesto Recipe
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Ingredients
4 ounces Romano cheese, cut into 1-inch pieces
6 garlic cloves
2-2/3 cups loosely packed fresh basil
1/3 cup chopped walnuts
3/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup lemon juice
Hot cooked spaghetti
Directions
In a food processor, combine Romano cheese and garlic; cover and process for 30 seconds.
Add the basil, nuts, salt and pepper; cover and process until combined, about 15 seconds.
While processing, add the lemon juice; process about 15 seconds longer or until combined.
Toss the spaghetti.
Yield: 5 servings.
Nutritional Analysis:
One serving (1/4 cup pesto) equals 155 calories, 11 g fat (4 g saturated fat), 24 mg cholesterol, 626 mg sodium, 5 g carbohydrate, 2 g fiber, 9 g protein.
Diabetic Exchanges: 2 fat, 1 vegetable.
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Tags: Pesto, Light, Recipe, Light Pesto, Pasta, Basil
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Light Beer - Just For Girls?
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Light beer is beer which has been brewed in a special way to reduce the overall alcohol or caloric content, and in some cases both.
Many people drink light beer because they enjoy the flavor, or because they believe that it is healthier than regular beer.
Other beer consumers are dismissive of light beer, arguing that it has a disagreeably thin flavor and it is not, in actuality, that much healthier than ordinary beers.
Most light beers are brewed as pale lagers like Pilsner, a traditional Czech lager.
Originally, light beers were meant to have lower alcohol contents so that people could enjoy several without feeling intoxicated.
They were often designed for casual drinking; some people call light beers “lawnmower beers” in a reference to the habit of knocking one or two back after a day working in the yard.
Over time, people began to demand low calorie versions of beer, and light beers in the sense of “light on calories” arose.
There are several ways to make beer light.
Higher fermentation temperatures tend to cut down on alcohol content, as will various techniques for handling the barley mash which is fermented to make the beer in the first place.
Some brewers also use ingredients like rice and wheat in their beers to make them lighter.
The other option is the addition of enzymes which will break down substances in the beer known as dextrins.
Dextrins are not fermentable; they retain their structure through the brewing process, adding mouthfeel, texture, and a rich aroma.
By breaking the dextrins down, brewers can reduce the caloric content of the beer.
These steps may not always make much of a difference in the caloric content of beer.
As a result, some brewers actually water down their light beers to dilute the caloric value and alcohol content.
Nutritional comparison between regular pale lagers and light beers as they are brewed reveals little difference between light beer and regular beer in many cases.
However, as one might expect, the practice of watering down the beer causes the flavor to become watered down as well, leading to a bad reputation for light beers.
Critics of light beer claim that the flavor is often lacking as a result of the practices used to make it light in the first place.
Light beers can seem very watery, especially when they actually are watered down, and their flavors tend to be more subtle and less brassy than those of more conventional ales and lagers.
However, some people do genuinely enjoy this flavor, and drink the beer out of personal preference, rather than the perceived health value.
For people who want a low-calorie alternative to beer, simply cutting down on beer consumption might be a better way to go.
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Tags: Beer, Light, Light Beer, Drink, Calories, Alcohol
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The Most Popular Diet Myths Part IV
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Myth #12: Nuts are fattening and you should not eat them if you want to lose weight.
Fact:
In small amounts, nuts can be part of a healthy weight loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip:
Enjoy small portions of nuts. One-third cup of mixed nuts has about 270 calories.
Myth #13: Eating red meat is bad for your health and makes it harder to lose weight.
Fact:
Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.
Tip:
Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include:
•pork tenderloin
•beef round steak
•tenderloin
•sirloin tip
•flank steak
•extra lean ground beef
Also, pay attention to portion size. One serving is 2 to 3 ounces of cooked meat—about the size of a deck of cards.
Myth #14: Dairy products are fattening and unhealthy.
Fact:
Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use calcium.
Tip:
The Dietary Guidelines for Americans recommend that people aged 9 to 18 and over age 50 have three servings of milk, yogurt, and cheese a day. Adults aged 19 to 49 need two servings a day, even when trying to lose weight. A serving is equal to 1 cup of milk or yogurt, 1½ ounces of natural cheese such as cheddar, or 2 ounces of processed cheese such as American. Choose low-fat or nonfat dairy products including:
•milk
•yogurt
•cheese
•ice cream
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below). •Calcium: fortified fruit juice, soy-based beverage, or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
•Vitamin D:
--> fortified fruit juice, soy-based beverage, or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D
Myth #15: "Going vegetarian" means you are sure to lose weight and be healthier.
Fact:
Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value. Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are:
•iron
•calcium
•vitamin D
•vitamin B12
•zinc
•protein
Tip:
Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
•Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
•Calcium:
--> dairy products, fortified soy-based beverages or fruit juices, tofu made with calcium sulfate, collard greens, kale, broccoli
•Vitamin D:
--> fortified foods and beverages including milk, soy-based beverages, fruit juices, or cereal
•Vitamin B12:
--> eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
•Zinc:
--> whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce) Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers.
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Tags: Diet, Myths, Facts, Lies, Nutrition, Weight Loss
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