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Archive for » February 9th, 2017«

Fitness guru who’s trained Ryan Gosling and Reese Witherspoon reveals workout tips, diet plans – and why she …

They say behind every successful man is a great woman, and you could say the same for La La Land’s Ryan Gosling. 

His internationally recognized trainer Ashley Borden has had the enviable job of keeping him fit, as well as Hollywood’s beautiful beaus Reese Witherspoon, Mandy Moore and Christina Aguilera. 

Recently Ashley, who has a retreat in California and numerous DVDs, has made her transforming workouts available online; The Body Foundation is a 21 day or six-week program that you can do at home without equipment, incorporating the workouts she actually uses with her clients.

As we found out from Ashley, the body of a celebrity is totally achievable as it is ‘made of the same DNA as we are’.

But after tackling her own personal struggles, such as an eating disorder, the A-lister trainer reminds us to never get hung up over aspiring to be someone else. 

Here, the fitness and lifestyle guru shares some tips and tricks for focusing on you.

Ryan Gosling

Reese Witherspoon

Stars: Ashley Borden has trained Ryan Gosling (left) and Reese Witherspoon (right)

Do-able: Ashley (pictured) insists we are all capable of achieving the same as celebrities

Training a celebrity 

I train my celebrity clients with the same attention and focus as I do a non-celeb. 

The only difference is if there is a time crunch or not or we are training for specific physical roles that may require a type of training to achieve a certain look that matches the year/era its filmed in, or the sport that actor is supposed to be playing.

A celebrity body is achievable, if you work hard and eat conscientiously. Celebrities are made of the same DNA as we are. 

I have the mindset that wanting to look like anyone other than yourself is a huge waste of energy. 

Celebs can inspire you, but to try and look like someone is nuts to me. 

Focus on yourself and improve what’s off balance. Celebs have the advantage of pulling from a pool of high level experts who usually guide them in the direction of success.

Mandy Moore

Christina Aguilera

Celebs have the advantage of pulling from a pool of high level experts who usually guide them in the direction of success. Mandy Moore (left) and Christina Aguilera (right) came to Ashley

Ashley’s favorite way of working out 

My favorite fat busting workout is HIIT training (High Intensity Interval Training). 

It’s efficient, burns fat and gains muscle, and you can do anywhere without equipment needed – just your body weight. 

HIIT also allows for a fantastic post exercise metabolic boost called the EPOC effect. 

That means after a HIIT training session, you continue to burn calories up to 36 hours post workout!

I always use rolling out in my workout routine. 

It warms up the muscles, increases flexibility by breaking down adhesions between muscle fibers, and allows more blood to pump through your body, thereby increasing your metabolic rate. 

Consistency with rolling out is one of the most effective ways to improve the appearance and function of your body.

Ashley’s free guide to rolling out can be found here.

Ashley loves Olympic lifting and power lifting moves: Clean and Jerk, Snatch, Deadlifts, Bench Press, Back Squat

Q. What are your favorite strength exercises?

I love Olympic lifting and power lifting moves: Clean and Jerk, Snatch, Deadlifts, Bench Press, Back Squat. 

They are all so technical and you are always improving and getting stronger. 

My body went through an insane change after I started Olympic lifting and incorporating power lifting exercises in my programming, because of the hormone release it provides. 

Heavy lifting releases testosterone and Human Growth Hormone – women especially see and feel changes immediately, such as a decrease in overall body fat, reduced core fat and more muscle, too. 

Q. What ratio of cardio-weights do you advise?

I don’t do ‘traditional’ cardio. Workouts that are HIIT have both strength and cardio conditioning all in one, that’s why I love it. I love cardio when it’s a secondary focus to the exercise I’m doing; I like boxing, kickboxing and Brazilian Jiu Jitsu.

I basically follow the guidelines of my S.O.S. Food Plan. I use hand, palm and fist size to eyeball protein, carb and veggie portions. 

I look at my plate and seeing something hot, cold, colourful and crunchy. I always look for colour in my meals (veggies, lower sugar fruits like berries). 

I eat good fats, no white flour and have been faithfully using Udo’s Oil for over a decade, which is vegan-friendly. I like protein powder from FSH. I’m an intuitive eater with the above guidelines because that’s what my body likes and in turn runs with the most amount of energy.

#Fbf this #core combo �� -Db #sidebridge #snatches -mermaid twists . Throw this combo into your workout and hellooo #obliques. THIS is #waisttraining.

A video posted by Ashley Borden (@ashleybordenfitness) on Feb 3, 2017 at 2:48pm PST

Q. What’s your cheat meal?

I say an ‘off meal’ because ‘cheating’ implies I’m doing something wrong.

I don’t like negative associations with food I eat. I will indulge in any Ben and Jerry’s ice cream that contains chocolate. Yum!

What YOU can do 

If you aren’t seeing results, your training programming is wrong. Following a program is important because it is a skill someone has or they don’t. 

It’s not something you can just guess at and hope for the best. That’s why people get results from functional, comprehensive programs. 

The problem with most people choosing their own workouts is human nature. People gravitate towards things they are good at, and don’t naturally address their weaknesses. 

There might not be enough intensity. You may be over training or under training certain parts of your body, or not using a foam roller consistently (I am a major proponent of this!)

This article was originally published by Healthista 

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Counting Calories? Consider the Cream and Sugar

TUESDAY, Feb. 7, 2017 (HealthDay News) — Before you pour anything into your coffee cup besides coffee, heed the findings of a new study that shows a lot of extra calories come with that cream and sugar.

“Our findings indicate that a lot of coffee and tea drinkers regularly use caloric add-ins to improve the flavor of their beverages, but possibly without fully realizing or taking into consideration its caloric and nutritional implications,” said study author Ruopeng An. He is a professor of kinesiology and community health at the University of Illinois.

In the study, the researchers analyzed more than a decade of data on nearly 13,200 adults who reported recently drinking coffee and just over 6,200 adults who reported drinking tea.

About two-thirds of coffee drinkers and one-third of the tea drinkers put sugar, cream, flavorings or other calorie-rich additives in their drinks, the study found.

That choice comes with a price: Compared with those who drink their coffee black, those who add sweeteners, cream and other substances consume an average of about 69 more calories a day. More than 60 percent of those extra calories come from sugar, and fat accounted for most of the rest, the study authors said.

Compared with those who drink their tea black, those who add sweeteners, cream and other substances consume an average of 43 more calories a day. Sugar accounts for nearly 85 percent of those added calories, the researchers found.

While the daily intake of extra calories may seem small, it can add up to extra pounds, An noted in a university news release.

More than 51 percent of American adults drink coffee and nearly 26 percent drink tea on any given day, according to the study.

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1500-Calorie Diet For Men: What Should Your Diet Plan Be?

Dietitians have revealed that a 1,500-calorie diet per day is an ideal weight-loss diet for men. This has been confirmed in a study published by Harvard Health Publications, which showed that the maximum caloric intake of a person trying to lose weight should not be more than 1,500. However, it is recommended not to reduce the caloric intake below 1,200 per day. A 1,500-calorie diet for men and women is an excellent weight loss plan, especially when including essential nutrients and vitamins. It will prove beneficial in the long run as well.

Based on a healthy, 1,500-calorie diet meal plan provided by The Dietary Guidelines for Americans, a man should eat one-and-a-half cups of fresh fruits and about two cups of vegetables. You can break the per day caloric intake into parts that equal 1,500 at the end of the day. For example, aim to intake 300 to 350 calories for breakfast, followed by a lunch of 325 to 400 calories. Squeeze in a healthy snack between meals (keep it under 250 calories), and then end the day with a slightly heavy dinner of 500 calories.

1,500-Calorie Diet for Men

A diet of 1,500 calories a day is ideal for men, and results in fast weight loss if supplemented with an exercise routine five days a week. The 1,500-calorie diet for men is an ideal diet for those between the ages of 19 and 50 with desk jobs and a sedentary lifestyle. This diet is recommended for men who have minimal activity in their daily life, and want to lose some weight. For men with an active work schedule, the caloric intake can be slightly increased .

A weight loss of one kilogram per week with the 1,500 calorie diet is rational. In the case where the weight drops more than one kilogram per week, increase the daily caloric intake. If it’s less than one kilogram, then cut down the caloric intake to 1,200 per day. It’s advisable not to go below 1,200 calories as it could lead to fatigue, weakness, cravings, irritability, certain deficiencies, and other health conditions.

Overview of a 1,500-Calorie Diet Menu Plan 

So, what does a 1,500-calorie diet look like? For starters, ensure the diet contains all the vital nutrients your body needs. You need to have proteins in every meal. Include more vegetables and fruits, especially green leafy vegetables to get the required vitamins, minerals, and proteins.

Include whole grains for the required amount of carbs and limit the fat intake to about 30 to 40 grams a day. Also, make sure your total fiber intake comes up to at least 30 grams a day. Here is what an ideal daily diet plan should look like.

Breakfast: The first meal of the day should be protein-rich. Include eggs, low-fat milk, low-fat yogurt, and vegetables such as spinach and broccoli. Also try eating a fruit before breakfast.

Lunch: The second meal of the day should also include protein such as lentils or beans. Have dairy such as yogurt and leafy greens such as kale. For carbs, include brown rice or whole grain bread. Use healthy taste enhancers such as fresh or dried herbs and black pepper.

Snack: Have a protein bar, flaxseeds, or a few nuts with a fruit.

Dinner: Again, include proteins such as eggs or chicken, with whole grain bread. Also include vegetables such as tomatoes and sprouts, and leafy greens such as lettuce or collards. Use garlic, herbs and spices, or other natural taste enhancers.

Snack: One fruit of your choice.

Daily totals: Four protein foods, three fruits, four to five vegetables, two carb foods, one protein snack. There is no limit for leafy greens and natural taste enhancers.

Try making a timetable for your daily diet plan. There are several benefits to this approach. First, you know what your eating along with the quantity. Second, you can have a variety of foods spread evenly, over the week. This will satisfy hunger and ensure the diet will be followed for the long-term. This is necessary because eating the same thing everyday can be dull and boring.

Weekly Breakfast Diet Plan Sample

Healthy Meal

Try following this breakfast regime. For instance, on Mondays, have an apple and omelette with low-fat cheese and spinach for breakfast. On Tuesdays have mixed berries in low-fat yogurt and sauteed broccoli. On Wednesdays, eat apricot porridge with toasted seeds. On Thursdays, drink a nutritious smoothie of banana, strawberry, low-fat vanilla yogurt, and some cinnamon.

For something different to start the weekend, on Fridays, have veggies such as beans, tomatoes, onions, and peppers grilled with low-fat cheese and a glass of freshly-squeezed orange juice. On Saturdays, have boiled eggs and toast, along with eight to ten pieces of mixed fruits. On Sundays, indulge in a grilled chicken and low-fat mayo sandwich (whole grain bread and three to four pieces small pieces of chicken) along with a sweet lime.

This is just a sample of a weekly breakfast diet plan for the 1,500-calorie diet. Design your own diet plan for the rest of the meals. Make revisions and adjustments; however, be sure to keep the calorie count to 1,500 a day.

How a 1,500-Calorie Diet Helps to Lose Weight

Weight loss can be achieved either by eating less food or by consuming low-calorie foods. The former is not recommended due the impact it could have on health. Starving is recommended by neither doctors, nor dietitians and depriving the body and mind is certainly not a good idea.

Starving will make you weak and stuffing yourself with food will make you lethargic. The 1,500-calorie diet plan enables you to eat just the right amount of calories required by the body for daily functioning. In fact, you will feel fresh and energetic throughout the day because you are eating right and without much of a gap between two meals. Also, increased activity and an exercise regime will definitely help to achieve your weight loss goals faster.

Weight Loss at a Healthy Pace

Losing one kilogram of weight in a week is ideal. If you are losing more than that, try increasing your caloric intake but don’t cut down on your exercise. If this also does not work, consult a doctor because there could be some other underlying reason for rapid weight loss.

On the other hand, if you are not losing weight, try decreasing your caloric intake and make sure you are exercising right and for at least 30 to 40 minutes. If your weight remains unchanged, consult a doctor to rule out any other underlying reasons for not losing weight.

Benefits of a 1,500-Calorie Diet

Weight Loss

When the body receives the receives the exact amount of calories, it uses all the calories to generate energy. As a result, there are almost no extra calories available to deposit in the body, and thus a person tends to lose weight.

Weight Management

The 1,500-calorie diet is also useful to those with various ailments and medical conditions who need to manage their weight as a precaution.

Metabolism Boost

It is known that those with high metabolic rates have a lean body. This is because a healthy metabolism burns more calories, and if the metabolism rate is slower, then calories are retained in the body and eventually turn into fat. So, people with a less active lifestyle or slower metabolism rate should intake fewer calories (minimum 1,500 per day) for the metabolism to use all the available calories in the body.

Remember, everyone’s body is unique, and each body will react differently to this diet. The amount of weight loss achieved with the 1,500 diet plan will also factor in age, size, activity level, and calorie intake. Incorporate a lot of fruits and vegetables to replenish the essential nutrients. Ensure adequate amounts of lean protein are included as well like steamed fish and grilled chicken. Lastly, accompany the diet with simple exercises like jogging, swimming, or cycling. This way, you will lose the weight healthily and have a trim body.



Coleman, E., “1,500-Calorie Diet for Men,” LIVESTRONG.COM web site, February 8, 2014; http://www.livestrong.com/article/40602-calorie-diet-men/, last accessed February 7, 2017

“1,500 CALORIES A DAY MEAL PLAN FOR MEN AND WOMEN – VEGETARIAN,” Diabetes UK web site; https://www.diabetes.org.uk/Guide-to-diabetes/Enjoy-food/Eating-with-diabetes/Meal-plans-/meal-plan-1500kcal-vegetarian/, last accessed February 7, 2017

Bowerman, S., “1500 Calorie Diet Plan Sample Menus,” Discover Good Nutrition web site;
http://www.discovergoodnutrition.com/2013/10/1500-calorie-diet-plan/, last accessed February 7, 2017

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Diet Doc Advises That Buyers be Wary of hCG Diet Products That Contain Little to No hCG

CHARLESTON, WV–(Marketwired – February 09, 2017) – An astounding number of hCG diet supplements that come in drops or tablet form, don’t contain actual hCG. Many retailers are profiting big from hCG supplements this diet season given the popularity of the pregnancy hormone hCG (Human Chorionic Gonadotropin), but most dieters would be shocked to realize how misleading most hCG packaging can be. hCG is purported to bring about quick weight loss in both men and women in conjunction with a strict diet. Most who purchase hCG do so online where retailers tout their product as homeopathic. This is problematic however, since the FDA still requires that all homeopathic medicines be added to the Homeopathic Pharmacopoeia. hCG does not appear in this list, which invalidates all claims of homeopathic hCG on the market. The truth is, none of these products actually contain hCG.

Those who are experiencing weight loss on the hCG diet are most likely doing so because of its very strict dietary restrictions. A.T.W. Simeons’ original version of the hCG diet cut the daily caloric intake down to only 500, in addition to daily doses of hCG. A dramatic drop in calories will naturally result in weight loss, but at what cost? To this day, dietary experts still agree that starvation dieting leads to muscle loss and nutritional deficiencies that can be difficult to recover from. Low-calorie dieting can have negative consequences such as fatigue, headaches, and irritability as well as increase the probability of binge eating. It is important that weight loss occurs safely and with no negative long-term consequences.

In 2009, Diet Doc — a leading national weight loss center, determined that the hCG diet was too hazardous to recommend to individuals seeking weight loss support and has since helped hundreds of clients lose weight both rapidly and safely. Unlike dubious hCG retailers, Diet Doc offers a team of doctors and certified nutritionists who take the time to review prior health history and create diet and prescription plans based on the individual. Dr. Rao, Medical Director of Diet Doc states that, “Weight loss goals in particular can be met by the development of specific nutrition plans, dietary supplements and guidance to ensure that body composition changes are optimal for each individual.” Unlimited support is offered throughout the process and prescriptions are delivered right to the client’s home or office.

To find out more, new Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patient’s health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patient’s age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

Linkedin: https://www.linkedin.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

Trying to lose weight? The colder months might be the perfect time.

Freezing temps are no excuse to give up on fitness. As it turns out, you might stand a better chance of losing weight when it’s cold.

A new study published in the journal Scientific Reports found that people actively trying to shed pounds had the best results when the temperature dropped. The more inhospitable the weather, the more conscientious people became about keeping track of their meals and calories.

“Climate-related factors can directly change a person’s behavior, and these factors can have a certain impact on intentional efforts to lose weight,” said Sang Youl Rhee, who led the research team at Kyung Hee University Medical Center in Seoul. “In addition, various climatic factors can lead to a significant change in the level of energy expenditure in the body.”

Researchers tracked the weight loss of 3,274 people under 42 throughout Europe, the Americas and Asia with Noom Coach, a fitness app that can pinpoint the location of users. They then used a meteorology service, called Weather Underground API, to monitor conditions, and discovered that colder temperatures and lower dew points as well as higher wind speed and precipitation were all linked to the app users’ weight loss.

On average, people logged into Noom 110 days during the year-long study, or roughly every three days. Men tended to use the app more frequently than women and were more likely to lose weight. People who logged their meals regularly, especially dinner, lost the most weight.

“During the weight-loss journey, it’s important to focus on changing the underlying behaviors that lead to obesity,” said Rhee, an endocrinologist. “Those who continue logging food and have an awareness around what they are eating will be most successful in losing weight.”

Other studies have explored the relationship between cooler temperatures and burning fat, including one in the journal of Trends in Endocrinology and Metabolism that said spending time in the cold can boost calorie burn by up to 30 percent. Yet those studies primarily examined the molecular breakdown of fat, not the behavioral connection between temperature and weight loss.

Chronicling meals, physical activity and weight have been proven in previous studies to be effective ways to lose weight. A Kaiser Permanente study of 1,700 people found that those who kept a daily account of what they ate lost twice as much weight as those who kept no record.

Noom, which launched in 2012, lets users choose from a variety of courses, ranging from 16 to 22 weeks, designed to prevent or manage chronic diseases such as hypertension and diabetes. Courses are created by physicians and come with a coach to guide users through the process. One week might be dedicated to understanding triggers to unhealthy foods you’re eating while another focuses on getting you to try a variety of veggies.

“It’s a cognitive behavior-based program, meaning you’re trying to understand what makes you have certain habits and behaviors and change your thinking around those behaviors and habits,” said Artem Petakov, president and co-founder of Noom. “There are different exercises to make you more mindful and more likely to problem-solve around those areas.”

Petakov said Noom has worked with other researchers, including a team at the Icahn School of Medicine at Mount Sinai Hospital in New York, on wellness studies. In this case, the team at Kyung Hee approached the company, which has 45 million users worldwide, to get a diverse collection of anonymous data.

The study did not take exercise into account, but Petakov said that’s not necessarily a shortcoming.

“The popular notion is that physical activity is the key to achieving weight loss, but the truth is it’s more about nutrition,” Petakov said. “When it’s colder, you have more time to focus on the nutrition aspects, cooking more for example, and just have more time to dedicate to it without as many distractions as far as going outside.”

@DaniDougPost on Twitter

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How to Treat Ulcerative Colitis with Diet

The rotten egg gas, hydrogen sulfide, is one of the main malodorous compounds in human flatus–in other words, one of the main reasons farts can smell so bad–but the larger concern is that it may be responsible for relapses of inflammatory bowel diseases such as ulcerative colitis.

In my video below, I talk about the role animal protein may play in the development of these diseases, thought to be because of putrefying animal protein gas. But what if you already have ulcerative colitis? Can cutting down on sulfur-containing amino acids help? Previously, the only dietary intervention shown to help at all was the withdrawal of milk.

Case reports going back decades described patients with ulcerative colitis whose flares appeared to be triggered by cow’s milk. The elimination of all dairy products from the diet was reported to “frequently result in a dramatic improvement in symptoms.” But, when milk was reintroduced back into patients’ diets, it could trigger an attack. The role of milk wasn’t formally studied though, until 1965. Was it just a small group of patients who were allergic? Or, could a milk-free diet help with this disease in general?

Researchers randomized patients presenting with an attack of ulcerative colitis into a milk-free diet group or a control placebo “dummy” diet group, in which they told people not to eat random foods to make it seem like they were getting special treatment. The milk-free diet worked better: Twice as many were symptom-free when they were off all dairy, and fewer patients suffered relapses. So, there seems to be a certain proportion of ulcerative colitis patients who would benefit from eliminating all dairy products. These researchers estimated that milk is a trigger in about one in every five cases, so, certainly, sufferers should try a dairy-free trial to see if they’re one of the lucky ones who can control this condition with such a simple dietary intervention.

What about cutting back on sulfur-containing amino acids in general? A study of four ulcerative colitis sufferers found that their daily bouts of bloody diarrhea significantly lessened when they did just that. Reduced intake of sulfur-containing, amino acid-rich foods produced an improvement in moderately severe ulcerative colitis. What happened when they added these foods back into their diets? The researchers felt the effect was so dramatic that going back to eating foods such as meat, dairy, eggs, and sulfited wine was considered unethical.

That was just a pilot study, though. Researchers then set up a study in which 191 ulcerative colitis patients in remission were followed for a year to determine which foods were associated with a relapse. These turned out to be meat and alcohol, which makes sense because they’re both rich sources of sulfur, which may increase the concentration of hydrogen sulfide, which, if you remember, is toxic because it interferes with our body’s utilization of fiber that our good bacteria turn into a beneficial compound called butyrate.

How can we increase fecal butyrate levels to counteract any hydrogen sulfide? Butyrate enemas have been shown to be of benefit, but if butyrate is made from fiber, can’t we then just get it the regular way—that is, by eating it? Yes. Ulcerative colitis sufferers were given oat bran for three months, making their good bacteria happy. None of them relapsed, and their symptoms appeared to be under better control.

One of the common questions we physicians treating patients with inflammatory bowel disease are often asked is whether changing diet could positively affect the course of their disease. So far our answer—especially for ulcerative colitis–has been, “We don’t know; there are no special recommendations.” This may now change, though, with a study suggesting that consumption of meat may aggravate the course of inflammatory bowel disease.

So, folks may want to cut down on meat, eating it no more than once a week. While we don’t yet have confirmation from interventional studies to support the specifics, this could be considered the best available evidence we have right now.

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations—2015: Food as Medicine: Preventing and Treating the Most Dreaded Diseases with Diet, and my latest, 2016: How Not to Die: The Role of Diet in Preventing, Arresting, and Reversing Our Top 15 Killers.


What Happens to Meat in Our Colon
Preventing Ulcerative Colitis with Diet
How to Mitigate and Prevent Crohn’s Disease With Diet

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