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5 Things Kids with ADHD Should NOT Eat

Red dye #40. Gluten and casein. Refined sugar. Dairy. Artificial preservatives. Each of these may lead to increase hyperactivity, decreased focus, and other health and behavior complications in some children with ADHD. But each child is different, and what exacerbates symptoms in one may not cause any discernible difference in another.

Here are some of the most common dietary triggers for ADHD symptomsl work with your child’s doctor to determine the best way to test your child’s sensitivies to these five.

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Why Wisconsin QB Alex Hornibrook ate 6000 calories a day, and how Badgers’ nutrition program transforms bodies

MADISON, Wis. — Wisconsin quarterback Alex Hornibrook had barely settled into his seat on the airplane ride back from the Cotton Bowl victory against Western Michigan on Jan. 2, when he pulled out his cell phone and fired off a text message.

The recipient was Shaun Snee, the Wisconsin football team’s assistant strength and conditioning coach and sports nutrition consultant. Hornibrook knew Snee could devise specially formulated meal plans and was intent on finding any advantage as he prepared for the following season.

“Do you think I can get to 220 pounds and have 10 percent body fat?” Hornibrook asked.

“Yes,” Snee replied. “If you decide to go all in.”

Hornibrook’s response: “I’m in.”

“I chuckled a little bit,” Snee recalled. “Like, ‘All right, let’s go.’ ”

Thus began an offseason journey that would lead to a grueling 6,000-calorie, clean-eating diet that altered Hornibrook’s body and made him more durable and confident entering his redshirt sophomore season. Snee met with Hornibrook in Madison and laid out a detailed meal plan on what and when he should eat.

About a month before his team’s bowl game on Dec. 9, Hornibrook’s lean body mass registered at 162 pounds. On June 9, after following Snee’s strict guidelines, his lean body mass increased to 173.7 pounds. In the same span, he decreased his body fat percentage from 20.43 to 14.7, nearly a 6 percent drop. It wasn’t the 10 percent body fat Hornibrook had posited on the plane ride, but it marked exceptional progress for a young player who has only started his physical transformation.

“The goals that I set nutrition-wise, they were pretty lofty,” Hornibrook said. “I don’t know if they were unattainable, but they were pretty close to unattainable. Even though I didn’t get exactly what I wrote down, I still did a lot more than what I thought I would be able to.”

Hornibrook hopes his willingness to adhere to the demands required of maintaining a proper meal plan will translate to more success on the field. But his development represents only a small sample of the strides Wisconsin players have made in recent seasons under the school’s monitored nutrition program.

Shaun Snee-Wisconsin-Nutrition
Wisconsin team nutritionist Shaun Snee (middle) has provided meal plans to help players increase performance. (Lauren Arndt/Wisconsin Athletics)

Snee, who arrived in Madison in March 2015, has attempted to change the way Wisconsin approaches nutrition by educating players on the benefits of eating smart and frequently enough to fuel their bodies and maximize performance. Every nuance is covered, from instructing players about eating steel cut oatmeal for breakfast to telling them what ingredients to include in a protein shake. And there is a greater sense of commitment on both sides now because the school has never been in better position to provide that assistance.

 

In 2014, the NCAA approved a rule for Division I student-athletes to receive unlimited meals and snacks in conjunction with their athletics participation. Many schools have stepped up financially to provide players with better nutrition and overall resources, including Wisconsin.

According to USA Today, Wisconsin’s nutrition budget in the first year of the new rule for 2014-15 was $1,232,404. Of that amount, $842,000 went for breakfast, $177,504 for training table meals and $177,504 for refueling stations.

“The athletic department buys into it, literally,” Wisconsin football coach Paul Chryst said. “They believe in it. And our players, that’s what’s fun about the kids that we’ve got. They want to know. They don’t want to just be told, ‘Eat this. Eat that.’ People at the training table do a great job. You can take any phase of that, the off-field things and our guys do a really good job of teaching it.”

The process of beefing up college football players dates back decades. But modern training methods and a greater emphasis on nutrition has created fitter, healthier athletes.

At Wisconsin, players have everything at their disposal to succeed behind Snee’s guidance. And the gains made have been something to behold.

“I think it’s been huge,” Hornibrook said. “Every day we have the time we’re supposed to eat, we have the calories and the nutrition facts for the all the foods that are being given in here. So if you want to take it and run with it, you can do everything you want to do. The tools that this whole team has are pretty great.”

*****

Snee’s passion for health and fitness is such that he reads biochemistry books in his spare time to gain a better understanding of how to instruct players. He compiled a 37-page nutrition guide upon arrival at Wisconsin and handled the nutrition talks for high school football recruits touring the facilities.

Snee already was a certified strength and conditioning specialist. But he worked to become a certified sports nutritionist through the International Society of Sports Nutrition. That designation allowed Snee to provide full, detailed meal plans for Wisconsin’s football players in January, just as the Badgers’ offseason began.

His instructions are meticulous. Snee sends out a weekly “football nutrition newsletter” through the Teamworks communication platform, which shows up on each player’s phone. Those newsletters include information about muscle cramping, tips for quality sleep, foods that increase muscle inflammation and why breakfast is the most important meal of the day. In total, Snee has 28 newsletters that he will email players.

For a recent fall camp practice, held on a Friday night, Snee sent a detailed time frame for when each player should wake up, eat and sleep. It looked like this:

  • Wake-up: 9:30-10:30 a.m.
  • Breakfast: 10 a.m.-Noon
  • Snack: Noon-1:45 p.m.
  • Lunch: 3:30-5 p.m.
  • Rapid whey and Clif bar: 5-6 p.m.
  • Beet Elite and dextrose: 6:50 p.m.
  • Post-practice shake and Gatorade: 9:25 p.m.
  • Dinner: 9:30-11 p.m.
  • In bed: Before midnight

Snee meets individually with players to determine how much they should eat. For example, Snee said, a snack for an offensive lineman might be a bagel with peanut butter and an 11-ounce milk. For a smaller skill position player, that calorie intake would count for an entire meal.

Players also are instructed to download the My Fitness Pal app on their phone, which allows them to track how many grams of each macronutrient — proteins, fats and carbohydrates — they eat per day.

WIsconsin-Nutrition
One of many instruction guidelines made by nutritionist Shaun Snee to assist Wisconsin players. (Jesse Temple/Land of 10)

“Snee is doing a great job,” Wisconsin defensive end Alec James said. “If I have any questions, I know I can ask him and he’ll have the answer for me. And if he doesn’t, he’ll go and find it. It’s just real good to have him here.”

Snee said nutrition for college players has come a long way in a short period of time. He worked under Chryst at Pittsburgh in 2012 and 2013 as a strength and conditioning graduate assistant before moving on to UMass in 2014. While at UMass, he said, the most significant nutrition provided to players was one small Muscle Milk, which contained 22 grams of protein. When he came to Wisconsin, Snee noted players were consuming protein shakes that made them gain fat and lose lean muscle mass.

But Wisconsin has boosted its resources to offer players more options. During fall camp, nearly every meal and snack is provided for the players in the meal room. That includes snacks such as hard-boiled eggs, jerky, bagels, cottage cheese and parfaits. Players can make whey protein shakes and pick from cherries, berries, pineapples, peaches, mangos, kale, spinach, beets, natural peanut butter or Skippy peanut butter, chia seeds, flaxseed, cinnamon and cocoa.

“I think all of them have bought into at least being conscious of what they eat,” Snee said. “For the most part, they are staying away from fried foods. And it’s about trying to get better carb sources instead of just going out and getting a sub or two subs for the big dogs.”

Snee works as part of a team with strength and conditioning coach Ross Kolodziej, assistant strength and conditioning coaches Kyle Costigan, Shaud Williams and Jeff Moore and director of performance nutrition Nick Aures. The coordinated effort between nutrition and weight lifting helped Wisconsin players set more than 400 personal records in the weight room this offseason.

Not every player has demonstrated an immediate willingness to embrace all of Snee’s teachings. But he has slowly changed the way players think. He noted running back Taiwan Deal finally ate steel cut oatmeal for breakfast during fall camp at Snee’s urging and discovered he had more energy during practice.

“You can give them all the information you want, but if they’re not going to do it, or they’re not going to follow it, it doesn’t do any good,” Snee said.

Wisconsin nose guard Olive Sagapolu is listed as the heaviest player on the team at 346 pounds. Sagapolu said his favorite go-to snack before he met with Snee were Oreos: He would visit the store for Double Stuf Oreos, Mega Stuf Oreos and any new flavor that had recently been released. Then, he would return home and eat the entire pack.

But when Sagapolu visited with Snee this offseason, he drastically altered his diet to contain more nuts, fruits, eggs, sweet potatoes, pasta, chicken, salmon and steak. And fewer Oreos.

Sagapolu followed Snee’s 5,000-plus calorie plan closely this offseason and increased his lean body mass 14 pounds. On December 8, he had 214 pounds of lean muscle mass. When he weighed in again on June 5, the number came in at 228 pounds. Sagapolu also dropped his body fat percentage from 33.75 percent to 31.5 percent.

“Now, I go get a box of Oreos, but I try to be smart with it,” Sagapolu said. “I don’t eat the whole pack. I eat about three or four at a time. I try not to be too bad with my meal planning.”

*****

David Edwards was like a blank canvas when he arrived as a freshman tight end at Wisconsin in 2015. He stood 6-foot-7, yet weighed 239 pounds and didn’t fill out his frame. Over the next two years, his transformation into a hulking 315-pound offensive lineman would become one of the most impressive feats pulled off in the Badgers’ nutrition program.

Edwards tells the story that he never lifted weights or bothered to eat breakfast in high school. One day during a position group meeting in Wisconsin’s tight end room, the players began discussing what each of them had eaten for breakfast. When it was Edwards’ turn, he casually informed them that he hadn’t eaten a thing. His teammates were stunned. So was the nutrition staff.

“After that, I started eating breakfast,” Edwards said. “And I just kind of gained a ton of weight.”

But there was far more value in Edwards gaining the right type of weight so he would be fit enough to play. Snee estimated that Edwards initially ate a jar of peanut butter every day, which wasn’t exactly conducive to a healthy lifestyle. Snee convinced Edwards to change his diet and put him on a plan eating five or six meals a day in moderation.

Edwards worked his way up to around 260 pounds, and Wisconsin’s coaches realized he might be able to contribute as an offensive lineman instead of as a tight end. Once they made the position switch, Edwards’ new diet kicked into high gear.

Snee’s daily goal for Edwards was 5,300 calories. Included was a recommendation to eat 277-319 grams of protein per day and a whopping 693-901 grams of carbohydrates per day.

In order to achieve those numbers, Edwards ate three big meals. For breakfast, Snee recommended five or six eggs and a cup of steel cut oatmeal. Edwards also ate plenty of sweet potatoes, brown rice or quinoa. He would eat two full bags of quinoa for dinner — or about four normal serving sizes — along with 12 ounces of a protein source such as fish or chicken breast. He ate red meat twice a week, and his late-night snack generally required two yogurts and two scoops of peanut butter.

Wisconsin-David Edwards
Wisconsin right tackle David Edwards has gained 78 pounds since he arrived on campus in 2015. (Elliott Connor/247Sports)

Edwards was particularly fond of Qdoba and would order two massive burrito bowls, each with brown rice, double meat, double beans, vegetables and guacamole. Sometimes, it wasn’t enough for him to fulfill his calorie goal.

“It was a legitimate plan,” Edwards said. “Monday and Wednesday, I ate chicken, salad, a peanut butter sandwich, an egg sandwich for breakfast. Wednesday was my cheat day. We’d go to Red Robin as an O-line. Tuesday, Thursday was a steak, another salad, and any type of nut. It was really detailed and thought out.”

Snee allowed Edwards two “morale boosters,” also known as cheat meals, per week (Snee prefers the positivity associated with his term). The Red Robin morale booster day became the stuff of legends among the offensive line. While Edwards’ teammates ate a burger and a shake, Edwards was allowed to consume two burgers, two shakes and seemingly whatever else was on the menu.

“He would get two burgers and eat like 10 racks of French fries,” Badgers left tackle Michael Deiter said. “He said he always was on a huge calorie diet, and I believed him. I saw him do it.”

Edwards started seven games last season at right tackle while still playing below 300 pounds. He finally eclipsed the 300-pound plateau this winter and capped out at 315 pounds — a 76-pound weight gain since he stepped foot on campus. Now, even Edwards is amazed at his progression.

“Oh yeah,” Edwards said. “My dad and my mom kind of joke around with me and tell me that I’m fat now. It’s kind of crazy. I look back at my senior high school pictures, and I look like a ghost. I think it’s kind of weird looking back on it now.”

When Edwards reached his playing weight for the season, he and Snee scaled back the meal plan to maintain the weight and let his body regulate itself. That meant kicking up Edwards’ lean body mass and lowering his fat mass by eliminating peanut butter from his diet, having him eat smaller meals every 90 minutes and including more leafy vegetables and fruit.

“He’s still got his morale booster, though,” Snee said. “He’s still got his Red Robin with the line. You can’t take away everything, otherwise they’ll be miserable.”

*****

And then there is Hornibrook, whose self-imposed offseason nutrition regimen was so strict and strenuous that other players may have given up months ago. Hornibrook refused Snee’s advice to eat morale booster meals so he could make the greatest fitness gains possible.

All in.

“The morale boosters, you kind of eat whatever you want just to get away,” Hornibrook said. “But I just didn’t want to stray off of what I’d been doing since the winter. It was probably a few times that I ate something. But I don’t think I had ice cream. I never really had dessert or anything like that.”

During the offseason, Hornibrook sent Snee links to New England Patriots quarterback Tom Brady’s diet. Brady’s eating habits are meticulous to stay in peak condition. Brady does not eat white sugar, white flour or MSG. Nor does he eat tomatoes, peppers, mushrooms or eggplants because they aren’t anti-inflammatory. He also doesn’t consume coffee, caffeine or dairy.

Brady’s chef, Allen Campbell, told Boston.com that 80 percent of what Brady eats is fresh, organic vegetables, as well as whole grains such as brown rice, quinoa, millet and beans. The rest of his food source comes from lean meats such as grass-fed organic steak, duck, chicken and fish.

“He’s on a different planet,” Hornibrook said. “So I didn’t really imitate all of the foods that he was eating. But it was more just the fact that I saw other people doing that. And if he’s one of the best quarterbacks, arguably the best quarterback of all time and he’s making that much of an emphasis on nutrition, then why shouldn’t I?”

Snee made sure Hornibrook ate fruit such as blackberries, cherries and watermelon, which contains citrulline, an antioxidant that aids in recovery, three times a day. He told Hornibrook to stay away from bananas because of the sugar intake unless he consumed one immediately before or after a workout. Hornibrook eliminated fried foods completely, and Snee tried to mirror Brady’s diet as much as possible, maintaining a veggie-based plan and incorporating more meat for his protein sources.

Alex Hornibrook-Wisconsin-Michigan State
Wisconsin QB Alex Hornibrook increased his offseason meal plan to include 6,000 calories a day. (Bobby Ellis/Getty Images)

Hornibrook’s initial diet consisted of roughly 3,500 calories. He quickly realized that wouldn’t be enough food, and Snee adjusted to 4,200 calories. But Hornibrook ate so clean that Snee had no choice but to increase his calorie output to prevent hunger. By the summer, Hornibrook was eating 6,000 calories — an astounding number considering that was 700 more calories than the 315-pound Edwards was consuming

“Some of the guys would mess around with me because I’d be eating more than some of the linemen,” Hornibrook said. “Obviously some of their calories are different than what I was eating because I was trying to be clean. Sometimes I’d be eating a lot more than them, so they’d be laughing at me.”

Hornibrook said he ate the same thing for lunch and dinner every day through the winter and spring: brown rice, broccoli, sweet potato and chicken or steak. Despite the mundaneness of it all, Hornibrook said he enjoyed the process and often listened to country music while grilling out at his apartment. Ultimately, the 6-foot-4 Hornibrook weighed in before the season at 215 pounds — 4 pounds fewer than last season but with a 6 percent body fat loss and more determination to continue his clean-eating approach.

“I feel a lot better because it was a big change in fat percentage and muscle and all that,” Hornibrook said. “Just when I was doing the winter workouts running around, I felt a lot better. I felt more in shape, I felt faster, I felt stronger. It all just feels better.”

Ninth-ranked Wisconsin will take the field for its season opener Friday night against Utah State harboring realistic visions of completing a perfect regular season and making a run at a College Football Playoff spot. The talent on this year’s team is obvious to many.

But players like Hornibrook, Edwards and Sagapolu recognize one of the most substantial improvements has taken place in the kitchen. And the Badgers are ready to showcase all they have worked on behind the scenes.

“It makes a huge difference,” Snee said. “Everything tied together is going to optimize their performance. We want to make sure we’re giving these guys every advantage possible so we’re ready to go on game day. That’s what it all comes down to is how you perform on game days.”

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Diet: Choosing How to Be Wrong

Let’s allow for the wisdom of doubt, then, and consider the PURE study currently roiling if not the nutrition world, at least its representation to the public. These articles, which I have reviewed at length, effectively part dietary perspective like Moses and the Red Sea: to one side, there is advocacy for more plant foods (vegetables, fruits, legumes, whole grains, nuts, and seeds); to the other, there is advocacy for more animal foods (meat, butter, cheese, eggs) and more animal fat. I am decisively in the former camp.

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This Beauty Queen Refuses to Lose Weight—Here’s Why

(Credit: Zoiey Worlds/Facebook)

28-year-old beauty queen Zoiey Smale, who was set to compete for an international title next month, has decided to instead hand back her crown in an effort to share an important message.

Smale, who won Miss United Kingdom in June, was gearing up to head to Ecuador for the final round of another title competition when the UK size 10 (US size 6) pageant contestant was told that she needed to lose weight. In a recent interview with Daily Mail, Smale shared that this advice was passed down from the director of the international program. ‘She said to me “They want you to go on a diet plan and they want you to lose as much weight as possible for the finals.” I was like, “pardon?”

Instead of succumbing to the pressure, Smale decided to take a stand and remove herself from the pageant altogether. She also decided to share her experience with the public on Facebook. “After being asked to lose weight and go on a diet plan for an international competition, I have withdrawn. Some of you may think this is cowardly, however I don’t think it is the right to have my face representing a pageant ethos I do not believe in. I will be handing back my crown and wish the new title holder the very best of luck,” she wrote in a note that she posted publicly.

Smale shared that she has had amazing experiences throughout her pageant career, but is disheartened by the body shaming that comes from some of the pageant directors. “It saddens me that even still, there are pageant directors who believe you must be skinny to be beautiful.” She continues on, “I don’t believe anyone should be able to manipulate you and dull your sparkle.”

Smale let the pageant directors know that if they do not wish to include her in the pageant because of her size it is their loss. To conclude her note, Smale expresses her gratitude to everyone who has supported her throughout her pageant career, and signs off with a message of self-love. “All in all we never know when our time on this earth is up.. so love yourself, eat a bit of cake and laugh until your belly hurts,” she wrote.

Her post has since gained tons of positive feedback online, and Smale continues to spread her message on body positivity to the public.

Body shaming is a major issue, especially in the world of pageantry. We’re hopeful that Smale’s powerful message will continue to push this discussion even further, and open the doors to a more welcoming environment for all shapes and sizes.

 

Why your healthy diet could be making you exhausted

You’re eating a balanced diet, drinking water like it’s your job, and working out regularly—but still falling asleep at your desk. So, what gives?

You might not have heard of the “carb flu,” but it’s a thing, Byrdie reports—and it could explain why even your iced matcha isn’t making you feel energized.

“You can feel less energetic if you’re someone who eats a lot of carbs and suddenly cuts them out.”

Basically, if you’ve ever cut your carb intake drastically, then promptly gotten flu-like symptoms—AKA feeling run-down, experiencing mental fog, and even headaches and muscle aches—then you’ve probably already suffered through this.

“You can feel less energetic if you’re someone who eats a lot of carbs and suddenly cuts them out,” Isabel Smith, RD, told Byrdie. “I don’t necessarily think people should cut carbs, but instead swap processed carbs for whole grains, or eat more [starchy] vegetables.”

Going carb-free might feel great in the beginning, but you can easily go from powering through your SoulCycle classes to skipping them altogether. And if that’s the case, you’re better off sticking to a happy medium when it comes to your intake. (Hello, Kayla Itsines-approved sweet potato enchiladas!).

“Vegetables should be your primary source of carbs,” Smith says. “Your body doesn’t need other forms, but life without them can feel restrictive and austere.”

There you have it: The next time you’re feelin’ blah, look to the carbs in your diet. Switching up the type and amount might make a bigger difference than you think.

Love sweet potatoes? Here’s how to eat them all day long. And when you want something lighter, get your carbs from this creamy broccoli soup.

Losing weight for the couch potato and others – The Washington Post

Over the years, Robert Kushner has seen many obese patients get “tripped up” trying to keep pounds off because they rely on fast food, juggle too many tasks and dislike exercise.

So Kushner, an obesity expert, began helping patients plan diet and physical activity around their lifestyles and habits.

“We don’t necessarily put people on any specific diet; it really gets to what is their life, what are their struggles,” he said. “We believe obesity care can’t be inconsistent with culture, family or how you lead your life.”

He recently suggested that a patient split meals with his wife when they dined out, rather than each having large portions or avoiding restaurants entirely. When the man said he was uncomfortable sharing a meal with his wife when the couple was out with friends, Kushner said to do it anyway.

“I said, ‘It’s a strategy that works whether you’re with other people or not. . . . Be assertive,’ ” said Kushner. “I think people don’t think about it because they just aren’t raised to share.”

The patient kept track of the foods he was eating, learning to avoid larger portions and fattening dishes. He has lost 15 pounds in six months, cutting about 500 to 700 calories per day.

More than a third of U.S. adults are obese, according to a 2015 report from the Centers for Disease Control and Prevention.

Kushner, who directs the Center for Lifestyle Medicine at Northwestern Medicine in Chicago, said he realized in the 1980s that obesity was a looming problem. He started combining diet, nutrition, exercise and behavioral changes into a plan for patients.

Since then, “what’s changed is the maturity of the area, understanding more about the effects of stress and sleep on body weight, and some of the behavioral-change techniques have expanded,” he said.

In addition to promoting good sleep habits and stress management techniques such as meditation, Kushner and his colleagues suggest bariatric surgery for patients with a body mass index of 40 or more and for some who are less obese but who have medical problems such as Type 2 diabetes, sleep apnea and heart disease. They also recommend medication for patients with BMIs as low as 30 who have additional medical problems or have failed to lose weight despite lifestyle changes.

While studies haven’t generally proved that lifestyle changes are effective for weight loss, Kushner said patients often have trouble shedding pounds unless problems like stress are managed.

Kushner’s approach proposes gentler, moderate changes. Rather than tell patients to cut out every unhealthy food they love, Kushner suggests focusing on alternatives with higher fiber and water content but fewer calories. (Think beans, vegetables, salads, fruits, broth-based soups and whole grains such as oatmeal.)

For the couch potato who finds exercise overwhelming, Kushner advises walking for short periods, building up to three 10-minute brisk walks daily to “boost your energy level and mood while you also burn calories.”

He also suggests that dog owners walk their pet for 30 minutes daily rather than leave Fido in the back yard. Kushner found that dog-walking helped overweight and obese people lose weight in a study, and he wrote a book about it — “Fitness Unleashed!: A Dog and Owner’s Guide to Losing Weight and Gaining Health Together” — with veterinarian Marty Becker.

“I call it an exercise machine on a leash,” Kushner said. “It is a way for people to think about moving their body around in a fun way.”

Most of his patients lose about 10 percent of their body weight (some more than 20 percent) after six months and keep it off during the program, Kushner said.

“Patients say they feel understood and more motivated as they are given personalized direction to make positive changes in their lifestyle,” he said.

Kushner created a questionnaire to screen patients for traits that prevent weight loss — such as eating what’s convenient rather than planning healthy meals or having an all-or-nothing mentality — traits that Kushner and colleagues found in a study to be strongly linked with obesity.

“Once you take the quiz and know your factor type, I can personalize a plan to help you lose weight and keep it off,” Kushner said.

Another way Kushner hopes to help patients tackle obesity is by teaching medical students about treating and preventing it. He found in a recent study that the U.S. Medical Licensing Examination was focusing much more on diagnosing and treating obesity-related illnesses, such as Type 2 diabetes and sleep apnea, than on how to counsel patients on diet, physical activity, behavior changes, the use of medications and bariatric surgery.

But Kushner said his approach isn’t only about weight loss.

“We know that as little as 5 to 10 percent weight loss will improve the health and well-being of individuals and can also improve blood sugar, blood pressure, the fats in your blood, arthritis or reflux symptoms, as well as your mood and energy level.”

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