BEWARE OF THE GUIDELINES Metabolism Machine

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Compliments of Stacey ShannerISSUE 20BEWARE OF THEMetabolismGUIDELINESMachineLeft Side is fortheFeelingoff? It couldbe yourPAGE XCustomersOnlymetabolism. PAGE 10Stacey ShannerDirect (888) 842-7805SHANNERR E A LT YShanner Realty1100 First AvenueSuite 200King of Prussia, PA 19406secondary article 12a toast to your health 30title, no description 24reeling in hope 34ISSUE 20COVER PRICE 6.992012345 67890678678

SHANNERR E A LT YShanner Realty

issue20Good health is one of the greatest gifts imaginable, and manyorganizations are dedicated to helping those who may not haveit. In this issue of Start Healthy magazine, you’ll find inspirationalexamples of these, from places that extend support to womenbattling cancer to an organization that provides global vision careto a men’s health movement.contentsTABLE OFPage 16Fly-fishing may not quickly come to mind when you think of breastcancer support, but that’s exactly the tool Casting for Recoveryuses to make an impact. The physical activity and the bonding at itsweekend retreats are invaluable to the women who attend.Down to EarthLearn all about grounding,an activity that connects usto the earth.Likewise, New York-based SHARE emphasizes community byoffering resources, including 24-hour support, to women dealingwith breast, ovarian, uterine, or metastatic breast cancer.Access to vision care may not be as easy as you think: over onebillion people don’t it. The nonprofit OneSight has set its sights oneliminating this problem by providing care and establishing visioncenters around the world.Finally, learn about the moustache-centered movement known asMovember, which has blossomed into an international source ofhope for men dealing with things like cancer and depression.Shanner RealtyMay you awake every day with good health and truly embrace thatfeeling. As always, it’s a pleasure to send you this magazine.Stacey ShannerSHANNERR E A LT Y02 SHARE to Care30 A Toast to Your HealthA look at how the nonprofit SHARE offers resourcesand support for women with cancer.From field to bottle, read all about the health benefitsof your favorite wines.04 A Vision of Hope34 Reeling In HopeOne in seven people don’t have access to visioncare—a problem that OneSight aims to fix.Learn about Casting for Recovery, which offersfly-fishing retreats to women affected by breast cancer.10 The Metabolism Machine40 The Ins and Outs of EILearn all about the ins and outs of your body’s mostvital process and its impact.What exactly is emotional intelligence? And how doesit impact you and others?20 Food for Thought46 Creating Mo-mentumHealth insights from nutritionist Carly Knowles, plusrecipes from her new cookbook.Discover how the Movember movement strives toimprove men’s health and lives.

SHAREto carewritten by: matthew bradyphotography by: SHAREIn the United States alone, anestimated 400,000 women arediagnosed with breast cancer,ovarian cancer, or uterinecancer each year.educational programs led by some of the world’sleading surgeons, oncologists, therapists andcounselors to help women advocate for themselvesand lead their best lives.And that means all women. SHARE pays particularOne organization dedicated to removing any feelingsattention to underserved women—many of itsof isolation and strengthening the bonds between suchvolunteers are underserved women themselveswomen is SHARE, a New York City-based nonprofithelping others in their communities, whether it’sthat works to “connect these women with the uniquethrough outreach, support, education, self-advocating,support of survivors and peers, creating a communityor getting access to health care. The nonprofit’swhere no one has to face breast, ovarian, uterine oroutreach programming includes SHARE Ambassadors,metastatic breast cancer alone.”who specifically focus on educating Latina, AfricanAmerican, and Caribbean communities aboutSHARE provides free access to support in severalhealth. Even its helpline offers assistance in nineteenways. For example, its 24-hour national Helpline islanguages, and it has an entirely Spanish-language site100 percent womaned by volunteers who are cancercalled LatinaSHARE.survivors or caretakers for those with cancer, who canlend an empathetic ear to someone who is newlyWhen you’re facing a serious medical condition, somediagnosed because they’ve been there. In addition, itof your best friends are knowledge, empowerment,offers biweekly, peer-led support groups to help fosterand relationships. Ultimately, they’re exactly whatcommunity and share coping techniques for bothwomen with breast, ovarian, uterine, or metastaticwomen with cancer and caregivers.breast cancer receive from SHARE.Education is an important aspect of the organization’sTo learn more, visit sharecancersupport.orgwork as well. SHARE provides access to dozens ofNO PART OF THIS PUBLICATION MAY BE REPRODUCED WITHOUTTHE EXPRESSED WRITTEN CONSENT OF THE PUBLISHER.This magazine is for information and entertainmentpurposes only; it is not an attempt to solicit business.Start Healthy magazine is published by ReminderMedia.For more information about Start Healthy magazine,please visit us at www.remindermedia.com, email us atinfo@remindermedia.com, or call us at 866-458-4226.All rights reserved.2Start HealthyThe contents of Start Healthy are for editorial purposes only. Please contact amedical professional if you have any questions about your health or need adviceabout the content within this issue.All photos in Start Healthy are provided by Getty Images unless noted.PUBLISHEREDITORIALOPERATIONSChief Executive Officer Steven AcreeSenior Editor Matthew BradyEditor Alexa BrickerContent Writer Rebecca PooleLayout Designer Jordan HunsbergerVice President of IT Thomas SetliffDirector of ProjectsKelsie SchmallDirector of Business IntelligenceDaniel GallawayDirector of ManufacturingShannon MosserVice President of FinanceShana LebofskyDirector of HR John Keoghpublisher@remindermedia.comEXECUTIVEPresident Luke AcreeChief Marketing Officer Joshua StikeChief Operating Officer Michael GraziolaMARKETINGDirector of Marketing Dan AcreeDirector of Creative ServicesKristin SweeneyBrand Content Manager Jessica mindermedia.comSALES AND CLIENT SUCCESSVice President Ethan AcreeVice President of OperationsNicholas BiancoVice President of Sales Michael omstarthealthy.com3

A VISIONinterview with: k-t overbeywritten by: matthew bradyof hopephotography by: onesightOf all humanity’s health crises,impaired vision is oftenoverlooked. However, one inseven people don’t have accessto vision care—a reality that the nonprofitOneSight is fighting to end. OneSight’spresident and executive director, K-T Overbey,discusses how it goes about eradicating theproblem, one pair of glasses at a time.Over 1.1 billion people worldwide don’thave access to vision care. How didOneSight’s quest to end this problembegin? In 1989, a group of LensCrafters employeeshosted a local event to give recycled glasses to peoplein need. Over time the program grew, expanding to hostvision clinics all over the world. When LensCrafters wasacquired by Luxottica, OneSight’s vision became evengreater. We became fully independent about three yearsago, but we still enjoy a very close relationship withLuxottica as our founding sponsor.4Start Healthystarthealthy.com5

How large is your organization?the US. We are very fortunate to have a very broadAs part of your mission, you createsustainable vision care centers. Howdo you define what sustainable is?How many have you created? They arevolunteer base—we've worked with an estimatedsustainable because we go into areas where there100,000 volunteers over our thirty-three-year history.is literally no access to care and work with localWhat started as a small local effort is now makinggovernments or partners to establish vision centers,an enormous global impact through tremendouswhich will eventually be self-sustaining without ourvolunteer support.direct support. We make sure that they have all theWe have fewer than one hundred employeesaround the world, and about forty-five are here inright equipment and inventory and hire and trainDo you have various partnersthroughout the world? Yes. For a particularlocals in clinical skills, manufacturing lab skills, orpopulation, we’ll often start with an appropriate on-We’ve created over six hundred jobs by doing this.the general skills needed to run an optical business.the-ground group. For example, if we are workingwith refugees, we may partner with the InternationalWe provide comprehensive eye exams andRescue Committee or the United Nations. If we'represcriptions at these centers, which are often inworking with Native Americans, we work with adistrict hospitals within one day of travel. Visitors cangroup called Walking Shield, which focuses on thatpick out their frame, and we’ll manufacture it and getpopulation. From a clinical standpoint, our partnersit back to them. The difference in this model versusinclude doctors and optometrists. We also have verysome of our other charitable clinics is they are actuallyimportant partnerships with the governments orpaying for the glasses.ministries of health in the countries where we work.What this does is develop human capability—the costTell us about the work you do inNorth America: In North America, weof the glasses covers the operating costs of the visionprovide care in three different ways. We havecenter up and running with local people who are nowpermanent vision centers here in the US, many ofemployed on an ongoing basis, and we stay on aswhich are based in schools or community centers.consultants. By the end of 2020, we had 195 of theseFor short-term needs, we also have our charitablesustainable centers. Our plan for 2021 is to addprogramming, where we'll go to a community for atwenty-five more.center. So, after roughly three years, we’ll get a visionfew days to a week to give exams and free glasses.program, which we do in partnership with places likeDo you have vision professionalshelping at these centers? A lot of ourLensCrafters, Pearle Vision, and some Target Opticalinitial startup training is provided by Western-trainedlocations, as well as a number of other partners likedoctors. The majority are from the US, but we workPrevent Blindness of America and the Lions Club.with people in a number of countries where theyAnd then we have ongoing initiatives like our voucherhave a degree that's recognized by the US. We also6Start Healthystarthealthy.com7

first country we went into and provided 100 percentTell us about how you target specificareas of the world, such as Africa:vision care access. There is no school of optometryWe've done work in fifty-three countries and on everythere to provide clinical training, so we sponsoredcontinent except Antarctica. We have sustainable visionscholarships for students to travel to India, get thecenters in ten countries, and five of those countriestraining they needed, and then come back as fullyare in Africa. We always strive to expand where thelicensed optometrists.greatest need exists, but we also think of the best fitsprovide education. For example, the Gambia was thefor our long-term care model, and the majority of thatYou'd mentioned refugees andindigenous people. Do you find thatthis problem disproportionatelyaffects certain groups? It does. Obviously,is in Africa and Southeast Asia. But we can literally goanywhere in the world.we find the need everywhere, but there are someWhat kind of impact can clear visionmake? People are often surprised by the sheerscientific differences: for example, myopia ratesscope of the problem. 1.1 billion equates to one out ofare higher in some Southeast Asian cultures. Butevery seven people around the globe; that isn't evenwhen you talk about access to care, it’s tied to morethe total number of people who need glasses, just thedisadvantaged populations, including the elderly,people who need them and don't have access to them.females, and refugees. They may be in a place whereUnlike many other public health issues, the differencethere are no doctors or barriers for affordability. Plus,is that vision care has a very simple solution that’s beenin some cultures, the priority is on boys or young men,around forever and is actually very affordable, yetnot the elderly, women, or girls. This is where you startaccess is still an enormous problem.Would you share some memorablestories about how OneSight has made adifference? Soon after we reopened our first clinicfour. And the wife had never seen their faces becauseThis isn't just about giving somebody a pair of glasses.in New York City after COVID hit, a little five-year-oldchildren's faces for the first time, it was just amazing.The impact that vision care can have on someone'sboy came in but wouldn’t talk to anybody; he wouldCan you imagine?life is tremendous; I truly believe that good vision is abarely even interact with his parents. When the doctorscritical factor in breaking the cycle of poverty aroundexamined him, they immediately knew he had a severethe world. Children learn twice as much when theyvision problem—he simply wasn’t talking because heDo you ever reflect on what kind ofimpact you're making in the world?have clear sight versus without. In North Americacouldn’t even interact with the world. When he putWe always remind ourselves of our mission: to create aalone, one in four schoolchildren have an undiagnosedhis glasses on, he looked around in amazement. Andworld where access to vision care is no longer a barriervision problem, and 80 percent of learning is visual.by the time he left, he was happily skipping down theto human potential. Clear sight is connected to soWith clear sight, parents can keep their job so that theystreet. You could just see his whole personality change.many things in our daily lives—our ability to learn, work,to see inequity in things like access to education.We make sure that they have all theright equipment and inventory andhire and train locals in clinical skills,manufacturing lab skills, or the generalskills needed to run an optical business.We’ve created oversix hundred jobs bydoing this.8Start Healthycan put food on the table for their family or contributeshe could only see about two inches in front of her.When she put on her new glasses and literally saw herconnect with our loved ones, and see the beauty of theto their community. Studies show that adults are 35And here's an interesting fact about Chile: the averageworld. There’s more work to do, but we won’t stop untilpercent more productive with clear sight, and they canwait time to get an appointment is two years. Well, oneeveryone has access to the vision care they need.earn up to 20 percent more.particular Chilean couple came into our clinic. Theyhad three very young children, all under the age ofFor more info, visit onesight.orgstarthealthy.com9

MetabolismMachinetheIn essence, your body isa machine like any other.It needs the right fuelto function properly. Italso needs rest and adequatemovement. And it’s the only oneyou have, so it’s important tocare for it. At the heart of it all isyour metabolism.10Start Healthywritten by:alexa brickerThe word metabolism is thrownaround a lot, but not many peopleactually know just how muchmetabolism is responsible for. Hint:it’s a lot. This guide explains theimportance of this process in yourbody, what factors help determinemetabolic rate, and what that canmean for how you live your life.starthealthy.com11

it isn’t able to fuel your body the way it should.That is why you may feel sluggish after eating justa small amount of fast food but full of energy aftereating a larger, albeit more nutritious, breakfast.Eating foods low in nutritional value every nowand again will not throw your body into chaos.But it is important to limit these foods and insteadfeed your system with foods that are more easilytranslated into viable energy. The volume of foodyou eat is also important, as it is equally possible toeat too little in a day as it is to eat too much.Per USDA guidelines, some examples of foodsyou should consume (and in what quantities perserving) to fuel your metabolism are:Vegetables: 1–3 cups per day.THE LITTLE ENGINE THAT COULDprocesses are regulated mostly by hormones, many of- 2 cups raw spinach/1 cup cookedIf your body really is like a machine, then it needswhich you are probably already familiar with. Estrogen,- 1 medium carrotsomething to keep it running optimally, right? Similartestosterone, and insulin, for example, help maintain- 1 small bell pepperto gas in a car or coal in a stove, your metabolism isthe anabolic process. Adrenaline and cortisol help with- 1 medium potatothe process that creates energy for your body to use,the catabolic process.Fruits: 1–2 cups per day.allowing you to perform basic everyday tasks likewalking, thinking, and, most important of all, breathing.Contrary to popular belief, you cannot just speed up- One small appleWithout the ability to produce energy, you would notor slow down your metabolic rate—the rate at which- About 16 grapesbe able to survive, and that makes your metabolicyou use energy. It is something inherent to you, but it- About 8 strawberriesfunction hugely important.can be affected by a few specific factors such as overallmuscle mass or weight fluctuations, diet, sleepingThe metabolism process is actually broken into twodifferent processes: anabolism and catabolism.habits, and certain disorders like hyperthyroidism.Grains: 3–8 ounces per day.- 1 slice of bread- ½ cup cooked oatmealAnabolism needs energy (usually through foodFOOD IS FUELconsumption) to occur, and it helps your body rebuildYou wouldn’t pour regular gas into a Formula 1 race carcells. Catabolism breaks down molecules in theand expect it to perform at optimal levels. The samebody into smaller parts, typically releasing energy ingoes for your body. Your body has to find a way to- 1 small chicken breastthe process. In layperson’s terms, building muscleprocess every ounce of food you put into it, good or- 1 eggmass is an example of an anabolic process, and thebad. When you consume foods low in nutritional value,- 1 tablespoon nut buttertransformation of food into energy is catabolic. Bothyour body metabolizes that food in different ways, and- ¼ cup cooked beans/tofu12Start Healthy- ½ cup cooked riceProtein: 2–6.5 ounces per day.starthealthy.com13

BUILDING BLOCKS OF ENERGYmuscle mass and reduce the amount of fat stored onallowing it time to recharge. Conversely, if you don’tRUNNING CLEANFood is perhaps the most important element to keepyour body, in turn helping your body to burn moresleep for long enough each night to enter a true REMYour body is full of processes that are constantly atmetabolic processes running properly. However,calories while active and at rest. Keep in mind that ifcycle, your metabolism remains in a state of activity andwork, many of which you can control or, at the verymaintaining energy levels through daily exerciseyou are new to weight training, you should considercan damage cellular processes.least, improve. Although you cannot rewrite yourand movement is also key. Individuals with a higherconsulting a trainer before starting any new exercisedaily energy expenditure will generally burn moreprogram. That way, you can ensure you are conductingThe number of hours you actually need to sleepyour fingers, you can control the foods you choosecalories than those who do not get adequate exercise.movements safely and effectively.depends on a range of factors, including your level ofas fuel, the energy you exert on a regular basis, andactivity throughout the day, your age, and your overallthe amount of rest you get. All of this has a profoundEveryone burns calories while at rest, but this doesn’tgenetic code or regenerate your cells with a snap ofvary much from person to person. The best way toThe final piece of the puzzle for an optimallyhealth. However, a good way to tell if you are gettingimpact on your metabolism, and, as a result, yourensure that your body does not store more caloriesperforming metabolism is, perhaps not surprisingly,a proper amount of sleep is to monitor how you feelquality of life.than it needs is through performing aerobic exercises,sufficient sleep. An irregular sleep schedule canwhen you wake up in the morning. As long as you aresuch as walking or running, high-intensity intervalspur a whole host of problems for your body, but iteating properly and resting adequately, you should notBe sure to consult your physician for moretraining (HIIT), or cycling, at least five days a week.is enormously important for cell regeneration andfeel overly tired or groggy after a full night’s rest. If youinformation on improving your metabolism throughmuscle repair—both of which are necessary metabolicdon’t typically feel well-rested, try gradually increasingdiet and exercise.Building muscle has also proven to be a great way toprocesses. Too little sleep can cause your metabolismyour sleeping hours by fifteen-minute increments untilmaintain a healthy metabolic rate, due to the fact thatto work overtime, reducing the effectiveness of theyou begin to feel more alert when you wake.muscle burns more energy than fat. Strength trainingprocess. When you are in REM (rapid eye movement)a few days a week can help you start to grow youror deep sleep, your metabolism is at its most inactive,14Start Healthystarthealthy.com15

healthBack to Your RootsGrounding, otherwise known as earthing, refers to theact of coming into contact with the earth’s surface—and yes, it can literally mean walking outside barefoot.(Just don’t be surprised if your neighbors start askingquestions.) While this on-the-nose grounding methodisn’t the only way to feel the effects of the earth’senergy, it is one of the easiest. And if you thought youneeded a lush, green yard to practice this therapeutictechnique, think again: any type of natural groundworks. You can also buy grounding mats or otherproducts, but more on that later. The next time youdownto earthwritten by: rebecca pooleThink about the last time you felt connectedto the earth. Maybe your mind went back toyour summer beach trip when you felt the sandbetween your toes, or perhaps you thoughtabout the flower bulbs you planted last weekend.This connection is an important one, and itdoesn’t have to require a vacation or manuallabor. Rather, it can be found by simply sinkingyour feet into the ground outside.16Start Healthypractice yoga, try doing it outside instead!To break it down scientifically, the ground has anegative charge, as opposed to the air above theBreaking Groundground, which has a positive charge, as do humans.In a perfect world, we’d all have the softest patch ofSimply put, opposites attract. When our bioelectricgrass outside the house all year round to practice thisbeing comes into contact with the earth’s negativetechnique. But if you don’t have a yard that’s conducivesurface, it has the ability to be incredibly healing.to grounding, or if it’s cold and rainy outside, there areResearch has been done specifically on the anti-alternative techniques that produce a similar effect.inflammatory and pain-relieving benefits: if you’reGrounding mats have become increasingly popular, asexperiencing swelling or pain, daily grounding forhave grounding bands, blankets, and patches. Thesethirty minutes can help lessen those conditions. Even ifproducts connect you to the earth by way of foamyou’re not recovering from an injury per se but have amaterials made with resin and carbon pigment to givejob that requires being on your feet for many hours, ityou the benefit of this exercise without leaving yourcan help alleviate physical stress.home. The mat also connects to a grounding port, soyou’re actually fully connected to the earth. Thus, it’sWalking or standing outside barefoot is a simpleimportant to read the instructions carefully to prevent amethod of practicing grounding, but the skin-to-earthslight shock.connection can also be found in water. Swimming in anatural body of water—a lake, an ocean, or a river—When it comes to what to do as you ground, the key iscan help cool you down while providing a mentalto not overthink it. There’s no one-size-fits-all method,recharge. Just be sure to swim in guarded areas,but it’s helpful to keep certain tips in mind, especially ifkeeping weather conditions in mind.you’re new to it:starthealthy.com17

As your feet are pressing into the ground, think aboutyour surroundings and your state of mind (e.g., are youfeeling stressed, anxious, excited, or content?). Thesame applies if you’re in water. Engage your senses: what do you smell, feel, see, hear,and taste? This is one of the most important elementsof grounding that can really help you reap the rewardsof this practice. Pay attention to the sounds of birdschirping, cars in the distance, or leaves rustling.Breathe deeply, activating your sense of smell, andlook around you. Grounding uses similar techniques to meditation; forinstance, you should be in the present as much aspossible. If you notice your mind wandering, bring itback to the current moment. This can be especiallyhelpful in times of emotional fragility. Don’t feel like you have to stay still! You can stretch oreven exercise while still remaining grounded. Aim to beaware of your body and what’s happening around youwhile doing so. For a tactile approach, try the 5-4-3-2-1 method.Mentally list five things you see, four things you hear,three things you can touch, two smells, and one taste.A Lifelong ConnectionLet’s face it: as humans, we tend to takefor granted the simple pleasure of taking a It’s best to ground in good weather conditions (if you’rewalk on a perfectly sunny day or the amountpracticing outside) or when you’re feeling particularlyof nutrients the plants around us give off.stressed, anxious, or down in the dumps. Of course, youGrounding aims to help you forge a stronger,can ground when you’re in a good mood, too. That way,better connection to our planet. It can turnwhen you find yourself having a bad day, you know whata bad day around, remind you to be moreyou need to do. Grow something! Gardening will literally reestablishgrateful, and give you a little nudge to spendmore time in the great outdoors.your connection to the earth, simply by forcing you toget your hands dirty. What starts with one tomato plantcould one day turn into the neighborhood’s brightest,biggest garden full of veggies, flowers, and plants.18Start Healthystarthealthy.com19

photo by: getty imagesRegistered dietitian nutritionist Carly Knowles discusses hernutrition philosophy, food fallacies, and the purpose behind hercookbook, The Nutritionist’s Kitchen.From The Nutritionist’s Kitchen by Carly Knowles, MS, RDN, LD 2020 by CarlyKnowles. Photography Kimberley Hasselbrink. Reprinted in arrangement with RoostBooks, an imprint of Shambhala Publications, Inc. Boulder, CO. www.roostbooks.comFOR THOUGHTinterview with: carly knowles, MS, RDN, LDwritten by: matthew bradyphotography by: kimberley hasselbrink, unless noted20Start Healthystarthealthy.com21

What’s your educational background?to get through the bigger hurdle, which is learningproficient cook, cleaning along the way is essential.I was a fine arts major. After graduating, I had theto like food again. I always provide compassion andThat said, I love cooking. I find it very meditative.opportunity to work for a nonprofit in Peru. I livedpositive affirmation, which makes a big difference.So, even though it’d be nice if someone helped prepoff the grid in a remote village and was blown awayI can relate to them, too—I’m a mom of a twenty-vegetables or chop things for me now and again, theby just how important access to food and nutritionmonth-old and have another on the way. My body’struth is, more often than not it is something I lookare—people were going blind, simply because of aconstantly changing.forward to because it forces me to be present and livelack of vitamin A. After I came back, I got my masterin the moment.Would you share a story of how apatient turned her life around? I gotWhat are your favorite go-to foods?In your book, you talk about foodbeing medicine. Tell us about that:chills thinking about that. I’ll never forget this oneI love probiotic-rich foods like yogurt, as well aswoman, who I worked with for about six months.fermented foods, nut butters, and seafood. My wholeI worked as a clinical dietitian in a hospital, and IShe wanted to change the way she ate but was veryfamily loves making smoothies. Ours is a whole foodsrealized that we weren’t using food in the way thatstructured in how she went about it. But she neededdiet: plant-based with side of meat.I had been taught in grad school: as a healing tool.to admit that her process had always failed her. OverAnd that was what really drew me in even more totime, we delved more into to her relationships, lifestylefood being medicine as much as nutrition. Becausechoices, and relationship with food.of science in nutrition.it seemed like a novel idea, I decided to write aCarly Knowles, MS, RDN, LDcookbook about it.What do you think are the biggest foodmisconceptions? People are obsessed withgetting enough protein. In a standard American diet,She had been in a really bad marriage. She was food-we get so much protein that it’s often the last thingseason. And if you’ve had a tomato or winter squash inshamed by her partner, so she gained weight and waswe need to think about. We actually need more fiber:Seasonality is a big aspect ofyour philosophy. Do you think it’smisunderstood? Yes, I absolutely do. Beingpeak season, you can taste the difference. That’s whydepressed. After it ended, food became more of awhole grains, vegetables, and fruits. I also spend aI put a seasonal produce chart in the appendix of mycoping mechanism th

10 The Metabolism Machine Learn all about the ins and outs of your body’s most vital process and its impact. 20 Food for Thought Health insights from nutritionist Carly Knowles, plus recipes from her new cookbook. 04 A Vision of Hope One in seven people don’t have access to vision ca

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