tag:blogger.com,1999:blog-69140866764548009732024-02-25T22:03:28.381-09:00 VeggiePharmDiscussions on potato diets, resistant starch, gut health, prebiotics, probiotics, oil-pulling, cold thermogenesis, and other affairs of plain living...Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.comBlogger296125tag:blogger.com,1999:blog-6914086676454800973.post-31518597583526030272018-12-08T15:00:00.000-09:002018-12-08T15:00:04.895-09:00Good-bye to VeggiePharm blog...and an update from Wilbur!This is going to be my last regularly scheduled post here at VeggiePharm. I've been having too many complaints about posting comments, too many spammers, and still the strange issue of 100's of fake subscriptions every month. I still don't know what that's all about.<br>
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Anyway, I've decided that since I'll be blogging a lot more as I work on my next book, I'll just do it all over at the Potato Hack blog (<a href="http://www.potatohack.com/">www.potatohack.com</a>). I've just recently gotten the rights to the website<a href="http://www.thediethack.com/" target="_blank"> www.thediethack.com</a>, and will redirect the url to the potato hack blog, as well. So that will be my home for the foreseeable future. Already I've begun to remodel.<br>
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I'll leave VeggiePharm here in case anyone wants to read...there is a ton of good info to be found in the old posts and especially the comments. One of my favorite commenters through the years has been "Wibur." If he wouldn't have popped up when he did, I would have had to invent him. His journey in healing his gut has been remarkable. Unfortunately, Wilbur has been unable to post here and someone recently asked about his status. Wilbur and I email each other now and then and are Facebook friends. Wilbur sent me an email and asked if I could post it in his name. Instead, I decided to put it here for everyone to see.<br>
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<a href="http://vegetablepharm.blogspot.com/2018/12/good-bye-to-veggiepharm-blogand-update.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com5tag:blogger.com,1999:blog-6914086676454800973.post-91461194424919040942018-12-04T19:44:00.000-09:002018-12-04T19:45:35.520-09:00Weight Maintenance<!--[if !mso]>
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It's harder than you might think!</div>
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<br>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
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There's a <i>ginormous</i> problem with dieting that nobody talks about. Weight loss is easy compared to keeping it off. Millions of people regularly lose 10-15% of their body weight doing
various diet programs, but within a year most have gained nearly all of the
weight back and only 5-10% of dieters manage to maintain a 10% weight loss for more
than five years.</div>
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<br></div>
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<a href="http://vegetablepharm.blogspot.com/2018/12/weight-maintenance.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com20tag:blogger.com,1999:blog-6914086676454800973.post-65972151152199049392018-11-29T13:18:00.003-09:002018-11-29T13:18:41.276-09:00It's Grim, Folks...any top-12%'ers here?It's worse than I thought.<br>
<br>
<a href="https://www.liebertpub.com/doi/10.1089/met.2018.0105" target="_blank">Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016.</a><br>
<br>
Looking at almost 9,000 people for five health markers, it appears that only about 12% were considered "metabolically healthy." The health markers used included:<br>
<br>
<ol>
<li><b>Blood pressure: 120/80.</b></li>
<li><b>Waist Circumference: Under 40" for men, 35" for women.</b></li>
<li><b>Fasting Glucose <100 mg/dL and HbA1c <5.7%.<sup> </sup></b></li>
<li><b>Triglycerides <150 mg/dL and HDL-C ≥40/50 mg/dL in men/women.</b></li>
<li><b>Not taking medications for blood pressure, diabetes, and cholesterol.</b></li>
</ol>
<br>
<a href="http://vegetablepharm.blogspot.com/2018/11/its-grim-folksany-top-12ers-here.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com4tag:blogger.com,1999:blog-6914086676454800973.post-4986815586680412292018-11-19T15:59:00.001-09:002018-11-20T08:05:22.015-09:00Who Exercises?Just curious.<br>
<br>
I'm writing a chapter about the exercise connection in weight loss. Please tell me in the comments: Do you exercise? Why? Would you take this advice?<br>
<br>
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<a href="http://vegetablepharm.blogspot.com/2018/11/who-exercises.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com12tag:blogger.com,1999:blog-6914086676454800973.post-25557293958081310202018-11-10T21:14:00.000-09:002019-06-06T09:48:19.513-08:00Diet Hacks...New Book?<span style="font-size: large;"><a href="https://amzn.to/2EVMEjs" target="_blank">Update: Now Available</a>!</span><br />
<span style="font-size: large;"> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUiaUZdOeeQonlqEmlAVZT5Ghqkr905ZGyZoyAs9tbD7gFK-3qea6Xf9G0UB4yh1NsbnhrhH6WcAoNcvLlv3XfJeXfB0rYeH7VO1eOxFdU6YqVtR-vCjK_h-h27D-0tAyON7zAwsI_vRE/s1600/BOTH+BACK.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1072" data-original-width="1600" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUiaUZdOeeQonlqEmlAVZT5Ghqkr905ZGyZoyAs9tbD7gFK-3qea6Xf9G0UB4yh1NsbnhrhH6WcAoNcvLlv3XfJeXfB0rYeH7VO1eOxFdU6YqVtR-vCjK_h-h27D-0tAyON7zAwsI_vRE/s320/BOTH+BACK.jpg" width="320" /></a></div>
<br />
<br />
<span style="font-size: large;">Faithful Readers;</span><br />
<br />
The last three years have been quite hectic for me. My <a href="https://amzn.to/2ROjgzF" target="_blank">Potato Hack book</a> continues to be a great success having sold well over 100,000 copies now. I finished a Master's Degree in Biotechnology and started a business, Steele Biotech, providing consulting services to various companies <a href="https://amzn.to/2EV8WlM" target="_blank">(thank-you cannabis industry!</a>), and also some changes in my day job in the hospital that keeps me hopping. So, I apologize for the slowdown in blog activity, but I still enjoy keeping up with lots of you via email and Facebook.<br />
<br />
<b>Winter's Here...a good time to write a book! </b><br />
<br />
<img alt="Image result for fairbanks winter" class="irc_mi" height="300" src="https://www.whyfairbanks.com/images/40-Below-in-Fairbanks.jpg" style="margin-bottom: 0px; margin-top: 0px;" width="448" /><br />
<br />
The reason I'm here tonight...I've had an idea for another book in mind for some time now, and wanted to get your valued opinion. You all (you know who you are!) were instrumental in getting The Potato Hack published, and even the title came from you guys. What a fun time that was.<br />
<br />
<span style="font-size: large;"><b><i>The Diet Hack: The book the Diet Industry does not want you to see</i> (working title).</b></span><br />
<br />
In this book I want to delve into the secrets of Big Diet and deconstruct their methodologies so that people can construct their own Weight Watchers (ooops...<a href="https://www.weightwatchers.com/us/" target="_blank">WW</a>) or Jenny Craig or Keto and see the same great results as if they paid the average $400/mo that some of these companies charge. And, I'm also finding some really good/cheap/free diet plans that people might want to know about.<br />
<br />
Below you'll see my very rough outline draft and a table of diets I'm looking at. Please let me know in the comments if there are any other diets you'd like to see discussed and anything else that might make the book a better experience for the reader.<br />
<br />
As I work on this this dark and chilly winter, I'll probably drop a few blog posts to get your ideas on some of the chapters as I work them out.<br />
<br />
<br />
Thanks!<br />
Tim<br />
<br />
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<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:8.0pt;
mso-para-margin-left:0in;
line-height:107%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
table.MsoTableGrid
{mso-style-name:"Table Grid";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-priority:39;
mso-style-unhide:no;
border:solid windowtext 1.0pt;
mso-border-alt:solid windowtext .5pt;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-border-insideh:.5pt solid windowtext;
mso-border-insidev:.5pt solid windowtext;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
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<![endif]-->
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="background: #9CC2E5; border: solid windowtext 1.0pt; mso-background-themecolor: accent5; mso-background-themetint: 153; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<a href="https://www.blogger.com/null" name="_Hlk529636939"><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Brand Name</span></a></div>
</td>
<td style="background: #9CC2E5; border-left: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent5; mso-background-themetint: 153; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="mso-bookmark: _Hlk529636939;"><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Cost</span></span></div>
</td>
<td style="background: #9CC2E5; border-left: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent5; mso-background-themetint: 153; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="mso-bookmark: _Hlk529636939;"><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Style</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Atkins</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books + Products)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
Carb</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Beach
Body</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$99+
memberships</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Portion
control + exercise + supplements</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Biggest
Loser</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books + Products)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
Calorie + exercise</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">BistroMD</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$100+/week</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Reduced
calorie delivered meals</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Body
for Life</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Book) (Going out of business?)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
fat + heavy exercise</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Bulletproof</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books + Products)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Keto
+ IF</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">DASH</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books + Products)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
fat </span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Fast
Mimicking Diet</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$225/week</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Portion
controlled delivered meals</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Flat
Belly</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$19.95/week
+ books (Defunct website)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Calorie
controlled Mediterranean Diet </span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">HCLF-
Rusty</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">High
carb low fat + exercise</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 11;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Herbalife</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Varies
“reseller programs”</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Dietary
Supplements</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 12;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">HMR
Program</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">~$100/week</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
cal, low fat meals + supplements + exercise+ support</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 13;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Ideal
Protein</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$450/week</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Keto
Diet + delivered foods + support</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 14;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Jenny
Craig</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$99
Enrollment, $19.95 monthly, $450/mo for food</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Delivered
low calorie food. DNA Service soon</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 15;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Keto</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 16;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Kimkin</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Defunct/Scam</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Keto
+ Low calorie</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 17;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">LEARN</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Defunct?</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Lifestyle
modification</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 18;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">McDougall’s
Starch Solution</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Vegan
low fat</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 19;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Medifast</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$400+
monthly</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Food
supplements + Support</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 20;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Nutrisystem</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$300-$400/mo</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Delivered
meals/calorie controlled</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 21;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Nutritarian</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$7.95
- $49.95/mo membership + books</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Vegan
+ Whole foods + Lifestyle modifications</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 22;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Ornish</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
fat whole food + lifestyle modification</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 23;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Primal
Blueprint</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
carb/keto + exercise</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 24;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Rosemary
Conley</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$80/year</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Calorie
control + Support</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 25;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Slim
Fast</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Varies</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Meal
replacement shakes</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 26;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Slimming
World</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$10/mo</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Calorie
counting + support</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 27;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">South
Beach</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$300-400/mo</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Delivered
low carb</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 28;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">SparkPeople</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Lifestyle
modification + Support + Apps</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 29;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Volumetrics</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Calorie
control</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 30;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Weight
Watchers</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">$20-$50/mo</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Calorie
counting + support </span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 31;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Wheat
Belly</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
carb</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 32;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Whole
30</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Books)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Whole
food</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 33;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Zone</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Free
(Book)</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
fat + Whole food + Supplements</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 34;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 35;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 36;">
<td style="background: #9CC2E5; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent5; mso-background-themetint: 153; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Non-branded
eating styles</span></div>
</td>
<td style="background: #9CC2E5; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent5; mso-background-themetint: 153; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td style="background: #9CC2E5; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent5; mso-background-themetint: 153; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 37;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
Calorie</span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<tr style="mso-yfti-irow: 38;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
Carb</span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<tr style="mso-yfti-irow: 39;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Low
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<tr style="mso-yfti-irow: 40;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Pescatarian</span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
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<tr style="mso-yfti-irow: 41;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Plant
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<tr style="mso-yfti-irow: 42;">
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<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Vegan</span></div>
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<br /></div>
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<br /></div>
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<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Vegetarian</span></div>
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<br /></div>
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<br /></div>
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<tr style="mso-yfti-irow: 44;">
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<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Western/SAD</span></div>
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<br /></div>
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<br /></div>
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<tr style="mso-yfti-irow: 45;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">Carnivore</span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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</tr>
<tr style="mso-yfti-irow: 46; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 10.0pt;">HCLF</span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
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</tbody></table>
<span style="mso-bookmark: _Hlk529636939;"></span><span style="mso-bookmark: _Hlk529636939;"></span><span style="mso-bookmark: _Hlk529636939;"></span>
<br />
<br />
<br />
Rough Outline:<br />
<br />
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
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<br />
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Foreword</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Intro</span></div>
<div class="MsoNormal">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Part 1 Diet Physiology</span></u></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter 1 – Weight loss diets. Why we diet. A
universal diet.<span style="mso-spacerun: yes;"> </span>Fad diets. <span style="mso-spacerun: yes;"> </span>The Diet Industry. Diet Religions. </span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter 2 – The Western Diet.<span style="mso-spacerun: yes;"> </span>Why we get fat.<span style="mso-spacerun: yes;"> </span>CICO. Diseases of Obesity.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter 3 – Co-factors with diet: Exercise, sleep, and
stress.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter 4 – Genetics (<span class="MsoHyperlink"><a href="https://medicalxpress.com/news/2018-11-childhood-reverse-negative-health-effects.html">https://medicalxpress.com/news/2018-11-childhood-reverse-negative-health-effects.html</a></span>).
<span style="mso-spacerun: yes;"> </span>Body types.<span style="mso-spacerun: yes;"> </span>Unrealistic expectations.</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter 5 - How to lose weight. Elements of a healthy
weight loss diet.</span></div>
<div class="MsoNormal">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Part 2 Hacking The Diets</span></u></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapters xx – Ways of Eating</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapters xx<span style="mso-spacerun: yes;"> </span>-
Branded Diets</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapters xx – Non-branded Diets/Diet Books</span></div>
<div class="MsoNormal">
<u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Part 3 Keeping it off</span></u></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter x – Weight Loss Maintenance</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter x – Disease Management</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter x – Gut Health</span></div>
<div class="MsoNormal">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 107%;">Chapter x – Exercise and Lifestyle</span></div>
<br />
*************<br />
Addendum to add pdf of a paper (via dropbox) that Wilbur mentioned in comments:<br />
https://www.dropbox.com/s/nhfvm0r4tlcxkf9/Inulin_Mice_2018.pdf?dl=0<br />
<br />
<br />
<br />
<br />
<br />Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com36tag:blogger.com,1999:blog-6914086676454800973.post-27621893315151246262018-08-03T13:53:00.000-08:002018-08-03T13:53:47.686-08:00Keto, Pornstars, PotatoesVery good article about the Keto Diet on MedicalXpress today; <a href="http://A dietitian on what you need to know about the keto diet" target="_blank"><i>A dietitian on what you need to know about the keto diet</i></a>.<br />
<br />
<img src="https://3c1703fe8d.site.internapcdn.net/newman/gfx/news/2018/adietitianon.jpg" /><br />
<br />
This article mirrors thoughts I've had about the keto diet for years.<br />
<br />
<b>Key points:</b><br />
1. It's very hard to do for more than a couple weeks. ("... if you
can't sustain the keto diet, don't worry, you are in the majority.")<br />
2. It will lead to gut microbe imbalances. ("...concerns include the
impact on important gut microbes that are likely to be starved of
essential fibre required for healthy balance.")<br />
<div class="text_exposed_show">
3. Most "Keto" diets are not really keto diets, just low-carb. ("Most
people calling their diet a keto diet are simply following a low or very
low carbohydrate diet. Low carbohydrate diets can be helpful, at least
in the short term, for some people to lose weight. However, as with the
true ketogenic diet, most people can't stick with a very low
carbohydrate diet for long.")<br />
4. Keto diets should be supervised
by a doctor. ("...needs the close supervision of a dietitian in a
specialist clinic. This is because the diet is not balanced and can
easily lead to nutrient deficiencies, nausea, vomiting, headache,
tiredness, dizziness, insomnia, poor exercise tolerance and constipation
– sometimes referred to as keto flu.") <br />
<br />
<br />
<b>Fake News Rules </b><br />
<br />
I cannot believe the amount of press that keto diets are getting lately, seems everyone is doing it now, but when you read the articles, it turns out that the practitioners of keto have only done it a very short time or they are not doing keto at all. <br />
<br />
Case-in-point, adult film star Jenna Jameson is in all the news outlets this week for her amazing weight loss using keto and intermittent fasting.<br />
<br />
<img height="320" id="zoom-overlay-image" src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/jenna-jameson-intermittent-fasting-and-keto-1532966059.jpg?resize=5760:*" style="-moz-user-select: none; touch-action: auto;" width="640" /><br />
<br />
Some quotes to live by:<br />
<br />
<a href="https://www.womenshealthmag.com/weight-loss/a22591029/jenna-jameson-intermittent-fasting-on-keto-diet/" target="_blank">Jenna Jameson on Intermittent Fasting</a>:<br />
<blockquote class="tr_bq">
I’ve done it two days now, stopping at 6 p.m. and eating again at 11 a.m.," she says. "This is absolutely doable for me.</blockquote>
<br />
<a href="https://www.etonline.com/jenna-jameson-shares-transformation-after-losing-57-pounds-107099" target="_blank">...on keto dieting</a>:<br />
<blockquote class="tr_bq">
I’ve officially weaned off my poison sugar free creamer and am now drinking black coffee with stevia and coconut oil.</blockquote>
<br />
<a href="https://honey.nine.com.au/2018/07/25/10/19/jenna-jameson-weight-loss" target="_blank">On keto diets and breastfeeding</a>:<br />
<blockquote class="tr_bq">
<span>The breastfeeding mum added another insight aimed to inspire
others, detailing that her milk supply hadn’t been affected by her
weight loss...</span><span><span>“To all of you that are wanting to start a weight-loss journey, look at me! It can be done! Even with a toddler!”</span></span></blockquote>
<br />
<a href="https://www.parents.com/recipes/scoop-on-food/is-the-keto-diet-safe-if-youre-breastfeeding/" target="_blank">Others have a different view</a>:<br />
<blockquote class="tr_bq">
"I can't endorse such an extreme eating plan for breastfeeding women," says dietitian and mom of three Elizabeth Ward, author of <em>Expect The Best: Your Guide to Healthy Eating Before, During, and After Pregnancy</em>.
For one, the diet restricts mega-healthy foods like fruits and whole
grains. "Inadequate intake of starchy foods, such as whole grains,
potatoes, and beans, is bad news for gut health because beneficial
bacteria feed on the fiber in those foods," she says. The high levels of
fat, especially saturated fat, may not be good for heart health in the
long-term either.</blockquote>
<br />
<br />
<h3>
One final thought: Any diet that bans <i>POTATOES</i> is just plain wrong.</h3>
<br />
Hope you all are having a great summer. I hope to get more active blogging once things slow down for me.<br />
Later!<br />
Tim <br />
<br />
<br />
<br />
<br />
</div>
Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com4tag:blogger.com,1999:blog-6914086676454800973.post-20970214136643480372018-08-01T10:14:00.000-08:002018-08-01T10:14:09.463-08:00SpudFit's New Cookbook! I'm very excited to announce Andrew "SpudFit" Taylor's new potato cookbook. You can get an early-bird discount by clicking here: <a href="https://transactions.sendowl.com/stores/9362/123486" target="_blank">The Spudfit Cookbook: A Wholefood Potato-based Guide to Eating and Living.</a><br>
<br>
<br>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFeuT2dp9BIH3vFV5eH48eJ2fvLlv1YBRKxFcxLTo6_GW3bwslhpL0wxvvNtSbFVW8XXU5mv7CYfVKkD9MNYrJa0J7fkPN8DSPmIq0S5I3dXEjZrJJuZYAlJjqPgjaOSlyVlmAmhGf-TY/s1600/sfcover.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="787" data-original-width="809" height="311" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFeuT2dp9BIH3vFV5eH48eJ2fvLlv1YBRKxFcxLTo6_GW3bwslhpL0wxvvNtSbFVW8XXU5mv7CYfVKkD9MNYrJa0J7fkPN8DSPmIq0S5I3dXEjZrJJuZYAlJjqPgjaOSlyVlmAmhGf-TY/s320/sfcover.PNG" width="320"></a></div>
<br>
<br>
<br>
<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2018/08/spudfits-new-cookbook.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com0tag:blogger.com,1999:blog-6914086676454800973.post-4781862709081682642018-04-13T11:53:00.000-08:002018-04-13T11:53:10.043-08:00Probiotics and CFUsI'm enjoying <a href="http://www.elixa-probiotic.com/what-does-cfu-mean/?ap_id=XXXX" target="_blank">Elixa</a>'s recent surge in video production. While the term "CFU" is a household word to us old-timers, I still get several emails a month from people asking about probiotics and what CFU means.<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2018/04/probiotics-and-cfus.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com2tag:blogger.com,1999:blog-6914086676454800973.post-61789640660286905332018-04-11T11:30:00.002-08:002018-04-11T11:30:55.358-08:00Probiotics and RefrigerationThis has always been a concern of mine...are your probiotics alive when you buy them? Or do they survive long on your counter? Must they be refrigerated? Karl Seddon of Elixa Probiotics explains...<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhVEzs9-2XRm9Cx1jq1AJsjDch5tf0jFbk4jxxqN0akLwztlylRZedA_4vEdWD4RVFELzu3OJyXp1MOWy500JbfUrvo-Qm9Yko2qf3hn3WamaesXe5I2PI35-i0EzauoqFaeiGA-gSAiE/s1600/pbd.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="401" data-original-width="719" height="355" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhVEzs9-2XRm9Cx1jq1AJsjDch5tf0jFbk4jxxqN0akLwztlylRZedA_4vEdWD4RVFELzu3OJyXp1MOWy500JbfUrvo-Qm9Yko2qf3hn3WamaesXe5I2PI35-i0EzauoqFaeiGA-gSAiE/s640/pbd.PNG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><h2>
<a href="http://www.elixa-probiotic.com/do-probiotics-die-at-room-temperature/?ap_id=akman2014" target="_blank">Click here to watch the video!</a></h2>
</td></tr>
</tbody></table>
<blockquote class="tr_bq">
Hello! This video answers one of the most frequent questions I get via email. Usually in the form of: 'Will the probiotics be OK in the delivery truck / mailbox / in my porch, (etc.) ?' It also answers the other question of whether they need to be stored in the fridge, freezer, or on a shelf. - Karl Seddon</blockquote>
Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com2tag:blogger.com,1999:blog-6914086676454800973.post-38047834154962893372018-02-01T20:31:00.000-09:002018-02-01T20:31:53.599-09:00Spelt Sourdough BreadMan, oh, man do I like eating bread. I swore off all processed wheat about 8 years ago and have not regretted one second of it. For a while, I swore off wheat, too, and tried the gluten-free lifestyle, but found that gluten-free products are mostly junk food at best. Nearly all fruits and vegetables are "gluten free" for Chrissake. Why aren't apples labeled <a href="http://amzn.to/2EfzXOU" target="_blank">"Gluten-free!"</a>? Eating brownies made with rice flour is a great idea for those with Celiac, but no better for you than wheat-flour brownies.<br>
<br>
In my endless quest for real food, I look for real bread. This is not it:<br>
<br>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJxJZ_U3qSkk_RBNqu4Gnp1Eh2SmJMD992laV__9uNO_0wZ6uB5KApd8O3NZfnDzsI3_LdeyFABun4ZaoZ6wONLnGJ9CCw_yF0iJvCBkGebbpL9jgnT6-wi4ZYcdud5ZD65eHzW8TOYlI/s1600/wonder.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="350" data-original-width="620" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJxJZ_U3qSkk_RBNqu4Gnp1Eh2SmJMD992laV__9uNO_0wZ6uB5KApd8O3NZfnDzsI3_LdeyFABun4ZaoZ6wONLnGJ9CCw_yF0iJvCBkGebbpL9jgnT6-wi4ZYcdud5ZD65eHzW8TOYlI/s400/wonder.jpg" width="400"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://amzn.to/2DOVkc7" target="_blank">Wonder-ful (not)</a></td></tr>
</tbody></table>
<br>
<br>
This is:<br>
<br>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjdebd_lntuyYmI_dY5any6nBBVt8-IEEGSv332bYRqfyHGjxuJa34MjtwPfqyhDgSRa10_8aaj5BsHcnYFLNPakvd2Zw04Et2A1X55XrWrM1fc-1RFvQgl7HTMTJ_NsK0DrbnyNkk0nc/s1600/IMG_2972%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjdebd_lntuyYmI_dY5any6nBBVt8-IEEGSv332bYRqfyHGjxuJa34MjtwPfqyhDgSRa10_8aaj5BsHcnYFLNPakvd2Zw04Et2A1X55XrWrM1fc-1RFvQgl7HTMTJ_NsK0DrbnyNkk0nc/s640/IMG_2972%255B1%255D.JPG" width="640"></a></div>
<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2018/02/spelt-sourdough-bread.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com21tag:blogger.com,1999:blog-6914086676454800973.post-2756696847728289382018-01-26T09:54:00.000-09:002018-01-26T09:58:04.360-09:00Eat Your VeggiesWinter's almost half-way over. Time to get serious about all those pre-holiday new year's resolutions. The theme I hear lately is "Don't worry about your weight, just get <i>healthy</i>."<br>
<br>
I think some of us around here have been dieting for too many years. Instead of worrying about my weight, I find myself contemplating food choices instead of calories or amount. Should I eat that fudge? (<a href="http://amzn.to/2Fkq0iM" target="_blank">click this link, guys!</a>) Or, will half a pineapple counteract the bad stuff in a bowl of potato chips?<br>
<br>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcR-Gjpd2RzpX-JCcjt0K1TfsXTdNve5lfvb3QV2eS5YHGi1sQdzxiSbqsjRdUWSfFuDSDdtoK4TS9YpRFF_YKZHgc0938QdDa7bsS-A7t_oZEJzHxT9mrEqNeTKr-YcX8QXPWylC4coA/s1600/brain-954821_1280.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="989" data-original-width="1280" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcR-Gjpd2RzpX-JCcjt0K1TfsXTdNve5lfvb3QV2eS5YHGi1sQdzxiSbqsjRdUWSfFuDSDdtoK4TS9YpRFF_YKZHgc0938QdDa7bsS-A7t_oZEJzHxT9mrEqNeTKr-YcX8QXPWylC4coA/s400/brain-954821_1280.jpg" width="400"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://pixabay.com/en/brain-mind-obsession-food-snacks-954821/" target="_blank">Brainz</a></td></tr>
</tbody></table>
<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2018/01/eat-your-veggies.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com9tag:blogger.com,1999:blog-6914086676454800973.post-59839163338269241772018-01-02T21:48:00.002-09:002018-01-02T21:51:45.464-09:00Happy, Healthy 2018!Hello, Veggie Pharmers! I hope you all are well. I just read a nice little article over at MedicalXpress that I found extremely helpful. As we head into 2018, please keep in mind that it's the simple changes that make the biggest differences in our lives.<br />
<br />
<a href="https://medicalxpress.com/news/2018-01-healthier.html" target="_blank"><span style="font-size: large;"><b>Six Steps to a Healthier You</b></span></a><br />
<br />
<b>1. Keep a personal health calendar.</b><br />
<b><b>2. Eat more fruits and vegetables.</b></b><br />
<b><b><b>3. Cook at home rather than eat out.</b></b></b><br />
<b><b><b><b>4. Support healthy gut bacteria.</b></b></b></b><br />
<b><b><b><b><b>5. Don't underestimate the benefits of healthy lifestyle changes.</b></b></b></b></b><br />
<b><b><b><b><b><b>6. Don't neglect your sinus passages.</b></b></b></b></b></b><br />
<br />
<br />
Keeping a calendar is a very valuable tool for personal accountability in exercising, eating, or remembering birthdays. It's empowering to mark off days when you eat according to plan, eventually seeing more good days than bad in a month. <a href="http://fitday.com/">FitDay.com</a> has several free food logs that can be used to track your eating, but anyone with a smartphone has innumerable apps for that. If you want to go old-school, like me, just use a cheap wall calendar to track your weight, miles run, and important dates, like when you planted tomatoes.<br />
<br />
Eat. More. Fruits. And. Vegetables. 'Nuff said.<br />
<br />
Eating out is probably the cause of most of the civilized world's health woes. A Big Mac, fries, and Diet Coke is not a meal. Olive Garden does not care that you eat healthy foods. If you must eat out, get a giant salad with salad dressing on the side. Don't feel compelled to use the salad dressing at all...most likely it's crap, anyway. Most anything besides raw veggies in a restaurant will be served in a way that's adulterated with unhealthy cooking oils, unneeded salt/sugar, and just too damn much food for a single meal.<br />
<br />
Supporting a healthy gut bacteria is now easier than ever since <a href="https://draxe.com/potato-starch/" target="_blank">the world has discovered</a> resistant starch. A spoonful or two of <a href="http://amzn.to/2CiL2gB" target="_blank">raw potato starch</a> is all it takes, folks. Cooking and cooling your starchy foods helps, as does eating lots of fruits and vegetables. If you eat a big serving of beans a couple times a week, your gut will thank you. If you are looking to lose weight, the potato hack is the gut friendliest diet ever devised. It makes me very happy to read articles every day about ways to create a healthy gut, and most of these articles include mention of resistant starch, fiber, or prebiotics found in real foods. Big Pharma probably has a hit out on me, lol.<br />
<br />
A healthy lifestyle does not require much effort. Get to bed earlier, stop smoking, don't drink too much. Exercise, walk, get out in nature. Remove stress from your life as best you can. Start eating better. Lose weight. Be happy. Sadly, most people reside at the other end of the spectrum...stress filled days, late nights, and bad food. No exercise and more time on the couch than in the yard.<br />
<br />
#6 surprised me a bit, and I must admit I do neglect my sinuses. Back
when I was obese and unhealthy, I had terrible sinus infections 2-3
times a year...the kind where you cannot believe that so much snot can
be produced in a human head. I'd go through 2 boxes of Kleenex in a
day, and sleep was out of the question. I became addicted to nasal
decongestant sprays (<a href="https://www.medicalnewstoday.com/articles/312643.php" target="_blank">yes, you can become addicted!</a>). Somewhere around 2010, I started eating better and sought out more natural ways to keep healthy. I discovered <a href="http://amzn.to/2Ce10sq" target="_blank">neti pots</a> and started <a href="https://en.wikipedia.org/wiki/Nasal_irrigation" target="_blank">irrigating my sinuses</a>
when I'd get a sinus infection. But within about a year, I stopped
getting nasal infections altogether and haven't had to use a neti pot,
nasal sprays, or boxes of Kleenex in 6 or 7 years. Perhaps my <a href="http://vegetablepharm.blogspot.com/2016/12/oil-pulling-with-sesame-oil-before-and.html" target="_blank">oil-pulling regimen</a> also keeps my sinuses clean? <br />
<br />
Anybody else have any good tips to share? Did you all see <a href="http://garblingthedandelion.blogspot.com/2017/12/the-wisdom-of-native-american-medicine.html" target="_blank">Wild Cucumber's latest post</a>? Sometimes you just need a good slap.<br />
<br />
Happy New Year!<br />
Tim<b><b><b><b><b> </b> </b> </b> </b> </b>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com62tag:blogger.com,1999:blog-6914086676454800973.post-78823985833606751212017-11-13T20:18:00.001-09:002017-11-13T21:45:43.484-09:00Unconventional Medicine<b><span style="font-size: large;">Chris Kresser, Lac</span></b><br>
<br>
Chris Kresser has long been one of my favorite bloggers. With an acupuncturist (Lac) background, Chris operates one of the biggest naturopathic practices in the US. He freely shares information on <a href="https://chriskresser.com/" target="_blank">his website</a>. He writes <i>articles</i> instead of blog posts, and many times has guest authors writing these articles. One of my favorites was an article written by Dr. Amy Nett, MD; <a href="https://chriskresser.com/how-resistant-starch-will-help-to-make-you-healthier-and-thinner/" target="_blank">How Resistant Starch Will Help to Make You Healthier and Thinner</a>. Poor Dr. Nett was just not prepared for the interest generated by RS and she received over 600 comments! What fun I had explaining how RS works.<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/11/unconventional-medicine.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com5tag:blogger.com,1999:blog-6914086676454800973.post-57949568477802038572017-09-29T19:04:00.001-08:002017-09-29T19:04:39.875-08:00Spammers&ScammersDear Readers - Thank you for reading my blog. Recently scammers and spammers have been actively making my life miserable. I was able to stop most spam comments from being changing some settings that require moderation on old posts, but now they've hacked my email subscriber list.<br />
<br />
I'm going to be deleting my email subscription list as soon as I post this, and putting up a new bar for email subscribers. If you wish to get an email notification of VegetablePharm, please re-subscribe. Otherwise, check back occasionally to see if I've posted anything new.<br />
<br />
Sorry I have not been so active on the blogging front. Life, ya know. I'm doing well and hope you are, too. I'll probably get back to more frequent blogging this winter. I want to discuss diet, exercise, and health more.<br />
<br />
Thanks!<br />
TimTim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com0tag:blogger.com,1999:blog-6914086676454800973.post-72255409670894742642017-09-22T14:13:00.004-08:002017-10-11T10:40:58.377-08:00High Carb vs. High Fat vs. High Protein Diets<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTaEIzVyN_SG9Xw1o8uWlbA5b9b7n3VkRL7S7F2M56kEucVAMgDBUT_ugQuFFKAAT_ZFt6IVR9xr2lA03Cb2VX9ErCL1Q13dzCpMJt0B0Sy8iDCyvf3CdF584r8buZHeExPtGYi5wSue8/s1600/diet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="147" data-original-width="343" height="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTaEIzVyN_SG9Xw1o8uWlbA5b9b7n3VkRL7S7F2M56kEucVAMgDBUT_ugQuFFKAAT_ZFt6IVR9xr2lA03Cb2VX9ErCL1Q13dzCpMJt0B0Sy8iDCyvf3CdF584r8buZHeExPtGYi5wSue8/s640/diet.jpg" width="640"></a></div>
<br>
<br>
Ketogenic diets are all the rage right now. Even Mark Sisson who has routinely advised against ketogenic diets, is releasing a new book, <a href="http://amzn.to/2jQDlcQ" target="_blank">The Keto Reset Diet</a>.<br>
<br>
Alternatively, high carb diets are also making a comeback. Rusty Moore is offering his <a href="https://visualimpactfitness.com/high-carb-fat-loss/" target="_blank">High Carb Fat Loss course</a> for just $17 if you'd like the lowdown on a high carb diet with many real-world examples, meal plans, etc.<br>
<br>
Steve Cooksey, the <a href="https://www.diabetes-warrior.net/" target="_blank">Diabetes Warrior</a>, is advocating a nearly all-meat diet using intermittent fasting a la <a href="https://www.diabetes-warrior.net/2017/09/12/snake-diet-what/" target="_blank">The Snake Diet</a> and seeing great results. <br>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/09/high-carb-vs-high-fat-vs-high-protein.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com96tag:blogger.com,1999:blog-6914086676454800973.post-61895178734281686392017-08-07T09:37:00.001-08:002017-08-26T08:14:48.224-08:00What's in your snack? Titanium DioxideI've been warning about the dangers of processed foods for many years now. Today an article on the dangers of a common food additive, titanium dioxide, caught my attention. Titanium dioxide is used widely by the food industry as a coloring agent. Titanium oxide, also known as Ti02, is extracted from certain rocks in mines around the world. When purified, <a href="http://titanium dioxide" target="_blank">Ti02 makes an excellent pigment</a> for paint, paper, and plastic. Over 4.6 million tons of Ti02 are produced annually around the world. So what does this have to do with food?<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/08/whats-in-your-snack-titanium-dioxide.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com3tag:blogger.com,1999:blog-6914086676454800973.post-11440154819833312142017-06-17T10:18:00.000-08:002017-06-17T10:18:55.043-08:00Gut Testing LimitationsFinally, some "not-so-fake" news from the world of gut testing.<br />
<br />
Back in 2012 or so, I was really excited that some companies...first American Gut and then uBiome, were offering gut bacteria testing for under $100. These same tests used to cost $1000's and were off-limits to the general public. With the use of new digital methods for testing and cheaper machines, the price of testing gut bacteria is now just a matter of market demand.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEPYhsr1DBlVfy1GdDV_oMyhwuisCdlReTlP7fmy_kx6k-kMdvX00uIHhTToJjtMFV1mmDfuNxB1Knoh-M-X0re6ECQe7nRi_4mmjCTIYdTOdYaY2QqnJfohcAMr93Jgy_b_Xj2S_z-5c/s1600/Illumina_Genome_Analyzer_II_System.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEPYhsr1DBlVfy1GdDV_oMyhwuisCdlReTlP7fmy_kx6k-kMdvX00uIHhTToJjtMFV1mmDfuNxB1Knoh-M-X0re6ECQe7nRi_4mmjCTIYdTOdYaY2QqnJfohcAMr93Jgy_b_Xj2S_z-5c/s400/Illumina_Genome_Analyzer_II_System.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.illumina.com/systems/sequencing-platforms.html" target="_blank">Illumina Genome Analyzer</a></td></tr>
</tbody></table>
<br />
<br />
I've written <a href="http://vegetablepharm.blogspot.com/2015/10/finding-bifido.html" target="_blank">several posts</a> on how bacteria are discovered in a stool sample, so I won't rehash that here. However, from nearly the very beginning I was seeing some huge problems. The biggest was that reports from two companies on the same sample rarely looked similar, and the second was that medical conditions and diets rarely corresponded to the bacterial report.<br />
<br />
Over the years, I've become increasingly leery of gut testing companies. Ubiome is now offering "suggestions" for changes in diet based on a single report, and even starting a medical-grade test option (<a href="https://ubiome.com/microbiome-testing" target="_blank">"SmartGut"</a>) that must be ordered by trained physicians. American Gut is offering a similar feature, called <a href="https://mapmygut.com/#about" target="_blank">"MapMyGut,"</a> also clinician-ordered. But this week an article from Smithonian <i>Science</i> made me realize that there is some transparency in the world of gut testing.<br />
<br />
<a href="http://www.smithsonianmag.com/science-nature/you-are-what-you-eat-and-what-you-eat-millions-microbes-180963656/" target="_blank">You Are What You Eat, And What You Eat Is Millions of Microbes</a> (Smithsonian.com, June 2017). <br />
<br />
We've been discussing the <i>acquisition</i> of microbes for years around here. We discussed how gut bacteria magically appear in your gut based on the food you eat and your daily interactions with the world. Finally the researchers are also looking at this angle, too.<br />
<br />
<blockquote class="tr_bq">
When researchers crunched the numbers, however, they found no discernible correlations between gut communities and those with seemingly similar diets. </blockquote>
<br />
This also holds true for medical conditions such as Crohn's disease and the myriad other dysbiosis-inducing diseases we deal with. As I've been preaching for years: When gut dysbiosis gets hold, all bets are off.<br />
<br />
I'm quite amazed that <a href="https://knightlab.ucsd.edu/" target="_blank">Rob Knight of Knight Lab</a> was the leading contributor to this article. Rob was one of the founders of the American Gut project. He's basically admitting that they have learned very little about the gut despite analyzing the feces of over 9000 people. Their new line of bacterial inquiry will be focused on the bacteria found within the foods we eat, they intend to analyze 1000 different foods from around the world to see what secrets they hold.<br />
<br />
<h3>
<b>Bottom Line</b></h3>
<br />
While this is a good start, we are still a long ways off from understanding the complex interactions between bacteria and human health. The trend is a focus on bacteria, but there are also phages, viruses, and fungi in the mix. And these collective microbes are not only found on the foods we eat, but they can incorporate themselves into the DNA of the foods we eat...how will Rob Knight suss all this out? I have a feeling that the next blockbuster will be, "When researchers crunched the numbers, however, they found no
discernible correlations between gut communities and the bacteria found in the foods they ate."<br />
<br />
<h3>
Take Home Message</h3>
<br />
Don't worry so much about the microbes that inhabit your gut. Nature has developed ways to get them where they need to be...all that you have to do is eat mostly real food, lots of plants, and very little processed food. Exercise, get dirty, and live a stress-free lifestyle. Get some sun and good sleep. If you have terrible gut problems, the same rules apply, but you may have a tough time sorting it all out. There are plenty of gurus who will promise the world if you follow their advice...but they are just guessing.<br />
<br />
Later!<br />
Tim <br />
<br />
<br />
<br />Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com5tag:blogger.com,1999:blog-6914086676454800973.post-85873136844351921762017-05-25T10:59:00.000-08:002017-05-25T10:59:00.342-08:00Microbe/Host Genetic Interactions<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiqryCdWVe7e5lRrGvsvG8HqINAoNTY-nMOBDHMWHYLTX42GsILFYe8YRK-MAz6n2yQqmscOZj5NsP3OeImD-0HkTp0gg8W5GI_7jrhqpE2KiIrml9ULQkE7QqAAvbnQN-ZH8Mpcek0zM/s1600/Nuclear_receptor.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1080" data-original-width="1440" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiqryCdWVe7e5lRrGvsvG8HqINAoNTY-nMOBDHMWHYLTX42GsILFYe8YRK-MAz6n2yQqmscOZj5NsP3OeImD-0HkTp0gg8W5GI_7jrhqpE2KiIrml9ULQkE7QqAAvbnQN-ZH8Mpcek0zM/s320/Nuclear_receptor.png" width="320"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://en.wikipedia.org/wiki/Nuclear_receptor#/media/File:PPARg_RXRa_3E00.png">Nuclear Receptor</a></td></tr>
</tbody></table>
<br>
Here's a brand new paper out of Duke University that shows for the first time how gut microbes directly can effect host cells which could lead to human disease. This strengthens my notion that we must maintain a healthy gut flora and avoid upsets that can lead to colonization by pathogenic microbes.<br>
<br>
<a href="http://genome.cshlp.org/content/early/2017/04/06/gr.220111.116.full.pdf+html?sid=2c5dcf4b-4aa6-4acf-99b3-5e985984f773">Microbiota regulate intestinal epithelial gene expression by suppressing the transcription 1 factor Hepatocyte nuclear factor 4 alpha (Davison et al., 2017).</a><br>
<br>
Sure to get a collective *yawn* from most readers, and even researchers, this paper explores a phenomenon that many seem to ignore:<br>
<blockquote class="tr_bq">
...the roles of nuclear receptors in host responses remain poorly understood, and no previous study has defined the impact of microbiota on nuclear receptor DNA binding. Nuclear receptors are a metazoan innovation.</blockquote>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/05/microbehost-genetic-interactions.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com23tag:blogger.com,1999:blog-6914086676454800973.post-25126807204819888022017-05-01T01:30:00.000-08:002017-05-02T08:56:31.125-08:00Potatoes Cure T2D!<div class="gs_citr" id="gs_cit1" tabindex="0">
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Here's a fairly recent paper that I missed last year (hattip DuckDodger). <a href="https://www.researchgate.net/profile/Rene_Rodriguez-Gutierrez2/publication/306549806_Glycemic_Control_for_Patients_With_Type_2_Diabetes_Mellitus_Our_Evolving_Faith_in_the_Face_of_Evidence/links/57e4400708ae25aa0208dc12.pdf">Glycemic Control for Patients With Type 2 Diabetes Mellitus</a> (Sept 2016). A <a href="http://www.cbc.ca/news/health/study-type-2-diabetes-questions-medical-dogma-no-evidence-1.3762658">release article</a> was presented that seemed to imply that blood glucose control is not important at all. It seemed to say that drugs such as Metformin for blood sugar control did absolutely nothing. The article demands we get new drugs to treat diabetes!</div>
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<div class="gs_citr" id="gs_cit1" tabindex="0">
There is a risk that all of the attention on blood sugar levels is
distracting researchers from pursuing new leads. If doctors check the
shelf for other medications that do something beyond glucose control,
they will find that medical cupboard is bare. </div>
</blockquote>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS5RoGW7xQMSDwFgo7pMjtQWeTulLKEct5vqBZU4wGKQO-sarYhk_tKVCxiIW8H3LcWaCCBuoAwyDOqWUBsj4hTlTajl0QYBJ6d4PNitm4WEj58Qu8MJXnBTW1j16eIc1NkA0me12DU_I/s1600/T2D-drugs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS5RoGW7xQMSDwFgo7pMjtQWeTulLKEct5vqBZU4wGKQO-sarYhk_tKVCxiIW8H3LcWaCCBuoAwyDOqWUBsj4hTlTajl0QYBJ6d4PNitm4WEj58Qu8MJXnBTW1j16eIc1NkA0me12DU_I/s400/T2D-drugs.jpg" width="400" /></a></div>
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<b><span style="font-size: large;">Big Pharma to the Rescue!</span> </b></div>
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Here's what <a href="https://www.researchgate.net/profile/Rene_Rodriguez-Gutierrez2/publication/306549806_Glycemic_Control_for_Patients_With_Type_2_Diabetes_Mellitus_Our_Evolving_Faith_in_the_Face_of_Evidence/links/57e4400708ae25aa0208dc12.pdf">the paper</a> says, a little different than the fake news. They conclude:</div>
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</div>
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<div class="gs_citr" id="gs_cit1" tabindex="0">
The evidence summarized here requires us to explore factors other than tight glycemic control to explain this improvement and better address the diabetes mellitus epidemic. Exciting new questions and new answers may surface as we look beyond glycemic control. </div>
</blockquote>
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The paper showed that if you have diabetes and you take blood sugar controlling drugs, you will have a slightly longer life than those who do not take drugs. </div>
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The researchers are asking: <i><b>Could we spend our research dollars more wisely than developing more glucose lowering drugs?</b></i></div>
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The answer is <u>YES</u>!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFPpuAAk2mu2Fg0vmqmZv9uUSRsrrdTQg2G5GFwTzVEepVY7cpf9enaSFjau5hepvMjjPVl3WSIR-kOxqDAfYh8X_e87YPalgdDUMujbfxeA40NPyFqrIxOb6yxoNDgZ_zeQfw_o6N_s8/s1600/contour-potato.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFPpuAAk2mu2Fg0vmqmZv9uUSRsrrdTQg2G5GFwTzVEepVY7cpf9enaSFjau5hepvMjjPVl3WSIR-kOxqDAfYh8X_e87YPalgdDUMujbfxeA40NPyFqrIxOb6yxoNDgZ_zeQfw_o6N_s8/s320/contour-potato.jpg" width="320" /></a></div>
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<span style="font-size: large;"><b>Potatoes for the Win!</b></span></div>
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<span style="font-size: large;"><b></b></span></div>
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If you have Type 2 Diabetes, you need to make some MAJOR changes in your life. I assume that people who take drugs to control their BG may also decide to make some big lifestyle changes...like eating whole, unprocessed foods. Exercising. And more crazy ideas: Low Carb Diets, Ketogenic diets, high RS diets, <a href="http://www.diabetes-warrior.net/">Diabetes Warrior Diets</a>, heck...[gratuitous Amazon Link warning]: <a href="http://amzn.to/2nSX498">The Potato Hack: Weight Loss Simplified</a> which details the use of all-potato diets to cure diabetes. </div>
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Yes, yes. We need to look beyond treating T2D with drugs! The drugs work, though. Don't get me wrong. But why the drugs work may be bigger than tight blood sugar control. Maybe the changes are related to a change in gut flora after taking some drugs (ie. Metformin). In fact, Metformin in particular, is a really good drug for diabetics after it's too late to reverse normally. </div>
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2016 paper: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742508/">Metformin and the Gastrointestinal Tract</a>:</div>
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<br /></div>
<blockquote class="tr_bq">
<div class="gs_citr" id="gs_cit1" tabindex="0">
Metformin has a number of actions within the gut. It increases
intestinal glucose uptake and lactate production, increases GLP-1
concentrations and the bile acid pool within the intestine, and alters
the microbiome.</div>
</blockquote>
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It's obvious that diabetes can be treated <i>differently</i>. Drugs are not the <i>only</i> option. T2D's need to completely give up sweets and breads, fried foods and fast-food. T2D's need to routinely check their blood glucose with a<a href="http://amzn.to/2oRjnwX"> home test kit </a>and strive to keep their fasting blood glucose under 130 and reduce post-prandial spikes. If diagnosed with pre-Diabetes or T2D, you HAVE to make changes. Most people's only change is to take drugs, and make no lifestyle modifications:</div>
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Here you have an obese, middle-aged person. Probably has high blood pressure, high cholesterol, and a host of auto-immune conditions. They take <a href="http://amzn.to/2oRlO2z">Glucerna</a>, Metformin or Cycloset and their doctor is encouraged about their good blood sugar numbers. Chides to lose weight and eat whole-grain wheat and lean meat. This person only sees a slight advantage in life when compared to people whose blood sugar in not controlled in any way. </div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
<br /></div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
<b><span style="font-size: large;">Conclusion</span></b></div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
<br /></div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
Type 2 Diabetes is common. Very common. It's easy to find diabetic test subjects. It's hard to find people with diabetes who are controlling their own disease progression with dietary interventions and lifestyle changes.<br />
<br />
My contention is that <i>everyone</i> is at risk of developing T2D. All you have to do is eat the foods presented before you on TV and billboards. Eat all you want. Whenever you want. You'll soon be a candidate for diabetic drugs. Want it faster? Don't move around so much. Take antibiotics.</div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
<br /></div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
Once T2D sets in, it's pretty late to be starting to get healthy. Prevention is key. Pay attention to blood glucose levels. Take action at the first signs of Pre-diabetes. Persons with T2D can benefit greatly from different diet plans that control blood glucose without medicine. Low carb diets, high carb diets, and everything in between. It's not just the carbs, it's the quality and quantity.<br />
<br />
The preferable option is to eat right, exercise, and get a good night's sleep. You'll never have to worry about diabetes. <br />
<br />
Anybody here fighting diabetes or concerned about their blood glucose numbers? Tell me about it.<br />
<br />
I am collecting data from 10 people who are tracking their blood glucose levels immediately after ingesting 2 spoonfuls of RS, as soon as they all get me their data, I'll write up a blog post that I think you will find very interesting. </div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
<br />
Oh, and forgive me for the sensationalist post title. It seems to be the thing to do lately. </div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
Later!</div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
Tim<br />
<br /></div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
</div>
<div class="gs_citr" id="gs_cit1" tabindex="0">
<b>Reference:</b><br />
<div class="gs_citr" id="gs_cit1" tabindex="0">
Rodríguez-Gutiérrez, R., & Montori, V. M. (2016). Glycemic Control for Patients With Type 2 Diabetes Mellitus. <i>Circulation: Cardiovascular Quality and Outcomes</i>, CIRCOUTCOMES-116.</div>
</div>
Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com18tag:blogger.com,1999:blog-6914086676454800973.post-64474071668640369022017-04-10T11:39:00.000-08:002017-05-11T20:53:56.431-08:00Resistant Starch Blood Glucose Experiment: Volunteers Needed<b>EDIT 5/11/17 - Project complete! See full results on my Potato Hack blog: <a href="https://potatohack.com/2017/05/11/resistant-starch-glycemic-impact-study-n10/">RS Glycemic Impact Study</a></b><br>
<br>
<b>EDIT 4/17/17 - I have enough volunteers now, I'll share the results when I get them compiled. Thanks! </b><br>
<br>
<b>Dear Readers</b> - I'm well into my <a href="http://vegetablepharm.blogspot.com/2017/01/indiegogo-resistant-starch-project.html">RS analysis testing project</a>. I've sent samples of various starches to different labs for RS testing and test comparisons.<br>
<br>
Preliminary results show that things are as we expected: Potato Starch, Green Banana Flour, and Hi-Maize are all good sources of RS.<br>
<br>
I'd like to take this project a step further, and test the blood glucose response caused by these starches.<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/04/resistant-starch-blood-glucose.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com23tag:blogger.com,1999:blog-6914086676454800973.post-54919270522860942212017-04-01T04:00:00.000-08:002017-04-01T08:30:03.009-08:00Fiber Microdosing with SpudMIN<h3 style="text-align: center;">
</h3>
<h3 style="text-align: center;">
<span style="color: red;"><i><a href="http://astore.amazon.com/rsbi0a-20">Buy SpudMIN Here. First product in lineup. $67 today only!</a></i></span></h3>
<br>
Microdosing is the latest trend. <a href="https://www.thememo.com/2017/03/07/lsd-microdosing-is-trending-in-silicon-valley-but-can-it-actually-make-you-more-creative/" target="_blank">Silicon Valley professionals</a> have pioneered microdosing of certain fibers found in wheat mold, mushrooms, and cacti and find that it:<br>
<br>
<blockquote class="tr_bq">
...enhances overall well-being, helping to reduce stress and anxiety while improving sleep and leading to healthier habits.</blockquote>
<br>
<a href="http://amzn.to/2nu4saN">Manufacturers of prebiotic fibers</a> are starting to see the wisdom in using <a href="http://amzn.to/2nu4saN" target="_blank">homeopathic doses</a> of fibers. Doses as low as <a href="http://amzn.to/2nu4saN">1 gram per serving</a> are showing tremendous potential! I intend to take this a step futher, reducing the serving size to <i>beyond</i> a microdose.<br>
<br>
I am proud to announce that I am developing my own line of microdose fiber. I call it <a href="http://amzn.to/2nu4saN">SpudMIN</a>. It's based on raw potato starch. The serving size is <a href="http://amzn.to/2nu4saN">one starch granule per day</a>. Each bottle contains a 30 day supply and will only cost $67. <a href="http://amzn.to/2nu4saN">Get yours now!</a><br>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/04/fiber-microdosing-with-spudmin.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com7tag:blogger.com,1999:blog-6914086676454800973.post-9270755474984932372017-03-22T02:30:00.000-08:002017-03-22T02:30:29.625-08:00Hi-Maize StudiesLast month I wrote about prebiotic research in 2017. I hope you had a chance to look some of them over. "Fiber" is being elevated to superfood status, and Big Pharma is clunking away, trying to market products that simply mimic nature.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7CllXKkTCaVf-XyLcyJTXrXtlrQIvkKKbNLzgcDz2LPWAPl3kI2iW_offJcpGeu6nZEA0Ps4R3P7MHZxlZvSeFpcGx6-bfaYHNd1TLqYd6Z0ksNlp77BtkLmF0JXo57foYTt2fpqZnAo/s1600/logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7CllXKkTCaVf-XyLcyJTXrXtlrQIvkKKbNLzgcDz2LPWAPl3kI2iW_offJcpGeu6nZEA0Ps4R3P7MHZxlZvSeFpcGx6-bfaYHNd1TLqYd6Z0ksNlp77BtkLmF0JXo57foYTt2fpqZnAo/s320/logo.jpg" width="320" /></a></div>
<br />
A couple more great papers just released show that resistant starch is probably going to be the gold standard for all prebiotic research. Researchers love Hi-Maize, mostly because they get it for free from Ingredion, but also because it works. It's a great product, still being sold as a cooking ingredient, and easy for people to buy. Presently, there are two good suppliers: <a href="http://www.kingarthurflour.com/shop/items/hi-maize-natural-fiber-12-oz" target="_blank">King Arthur Flour</a> and <a href="http://shop.honeyville.com/hi-maize-resistant-starch.html" target="_blank">Honeyville</a>. <br />
<br />
The best thing about Hi-Maize is that you can cook with it, so the sky's the limit for how to get this into your diet. <a href="http://amzn.to/2mfc1Vt" target="_blank">Raw potato starch</a> and <a href="http://amzn.to/2mfnbth" target="_blank">Banana Flour</a> are great prebiotics, too, but must be consumed raw/unheated.<br />
<br />
<span style="font-size: x-large;">The Research</span><br />
<br />
<span style="font-size: large;">Study #1: </span><br />
<br />
<a href="https://www.ncbi.nlm.nih.gov/pubmed/28222742" target="_blank">Resistant starch lowers postprandial glucose and leptin in overweight adults consuming a moderate-to-high-fat diet: a randomized-controlled trial (Maziarz et al., 2017).</a><br />
<br />
Abstract of the paper:<br />
<br />
<blockquote class="tr_bq">
BACKGROUND: <br />
High-amylose maize <span class="highlight">resistant starch</span>
type 2 (HAM-RS2) stimulates gut-derived satiety peptides and reduces
adiposity in animals. Human studies have not supported these findings
despite improvements in glucose homeostasis and insulin sensitivity
after HAM-RS2 intake which can lower adiposity-related disease risk. The
primary objective of this study was to evaluate the impact of HAM-RS2
consumption on blood glucose homeostasis in overweight, healthy adults.
We also examined changes in biomarkers of satiety (glucagon-like
peptide-1 [GLP-1], peptide YY [PYY], and leptin) and body composition
determined by anthropometrics and dual-energy x-ray absorptiometry,
dietary intake, and subjective satiety measured by a visual analogue
scale following HAM-RS2 consumption.<br />
METHODS: <br />
Using
a randomized-controlled, parallel-arm, double-blind design, 18
overweight, healthy adults consumed either muffins enriched with 30 g
HAM-RS2 (n = 11) or 0 g HAM-RS2 (control; n = 7) daily for 6 weeks. The
HAM-RS2 and control muffins were similar in total calories and available
carbohydrate.<br />
RESULTS: <br />
At
baseline, total PYY concentrations were significantly higher 120 min
following the consumption of study muffins in the HAM-RS2 group than
control group (P = 0.043). Within the HAM-RS2 group, the area under the
curve (AUC) glucose (P = 0.028), AUC leptin (P = 0.022), and
postprandial 120-min leptin (P = 0.028) decreased independent of changes
in body composition or overall energy intake at the end of 6 weeks.
Fasting total PYY increased (P = 0.033) in the HAM-RS2 group, but
changes in insulin or total GLP-1 were not observed. Mean overall change
in subjective satiety score did not correlate with mean AUC biomarker
changes suggesting the satiety peptides did not elicit a satiation
response or change in overall total caloric intake. The metabolic
response from HAM-RS2 occurred despite the habitual intake of a
moderate-to-high-fat diet (mean range 34.5% to 39.4% of total calories).<br />
CONCLUSION: <br />
Consuming
30 g HAM-RS2 daily for 6 weeks can improve glucose homeostasis, lower
leptin concentrations, and increase fasting PYY in healthy overweight
adults without impacting body composition and may aid in the prevention
of chronic disease. However, between-group differences in biomarkers
were not observed and future research is warranted before specific
recommendations can be made.</blockquote>
<br />
<b>My impression:</b> This study observed 11 people who supplemented with 30g (about 3TBS) of Hi-Maize daily, comparing them with 7 people who changed nothing in their diet. The folks taking the Hi-Maize showed changes related to hunger/satiety hormones (PYY and leptin) as well as blood glucose.<br />
<br />
The test subjects were overweight, but otherwise healthy. The study designers did not include a pre-test acclimation period, which seems to be required for gut health research, but maybe there is something more to the story than gut bacteria, as the next paper describes:<br />
<br />
<b><span style="font-size: large;">Study #2: </span></b><br />
<br />
<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294823/" target="_blank">Resistant starch can improve insulin sensitivity independently of the gut microbiota (Bindels et al., 2017).</a><br />
<br />
Abstract of the paper:<br />
<br />
<blockquote class="tr_bq">
BACKGROUND: <br />
<div class="">
Obesity-related
diseases, including type 2 diabetes and cardiovascular disease, have
reached epidemic proportions in industrialized nations, and dietary
interventions for their prevention are therefore important. Resistant
starches (RS) improve insulin sensitivity in clinical trials, but the
mechanisms underlying this health benefit remain poorly understood.
Because RS fermentation by the gut microbiota results in the formation
of physiologically active metabolites, we chose to specifically
determine the role of the gut microbiota in mediating the metabolic
benefits of RS. To achieve this goal, we determined the effects of RS
when added to a Western diet on host metabolism in mice with and without
a microbiota.<br />
RESULTS: <br />
RS
feeding of conventionalized mice improved insulin sensitivity and
redressed some of the Western diet-induced changes in microbiome
composition. However, parallel experiments in germ-free littermates
revealed that RS-mediated improvements in insulin levels also occurred
in the absence of a microbiota. RS reduced gene expression of adipose
tissue macrophage markers and altered cecal concentrations of several
bile acids in both germ-free and conventionalized mice; these effects
were strongly correlated with the metabolic benefits, providing a
potential microbiota-independent mechanism to explain the physiological
effects of RS.<br />
CONCLUSIONS: <br />
This
study demonstrated that some metabolic benefits exerted by dietary RS,
especially improvements in insulin levels, occur independently of the
microbiota and could involve alterations in the bile acid cycle and
adipose tissue immune modulation. This work also sets a precedent for
future mechanistic studies aimed at establishing the causative role of
the gut microbiota in mediating the benefits of bioactive compounds and
functional foods.</div>
</blockquote>
<br />
<b>My impression:</b> This study used mice who were devoid of gut bacteria. They fed the mice Hi-Maize and FiberSym (an RS4 product) and observed how they responded. The germ-free mice had many of the same responses to resistant starch as did normal mice, indicating that the "magic" in RS is not all from your gut flora.<br />
<br />
This is good news, because it means that everybody should see some benefits from increasing RS in their diet, even people whose gut bacteria has been wiped out by antibiotics and years of food abuse.<br />
<br />
<span style="font-size: large;">Take Home</span><br />
<br />
Prebiotics are powerful and important. Learn to eat fiber rich foods and take a supplement if your diet lacks the amount of fiber you need. We should strive to eat 30-50 grams of fiber daily, yet most of us eat less than 15g. <a href="http://vegetablepharm.blogspot.com/p/blog-page_86.html" target="_blank">A spoonful or two of a fiber supplement</a>, a simple cooking ingredient...untouched by Big Pharm, and as cheap as it ought to be, is all you need.<br />
<br />
Later!<br />
Tim <br />
<br />Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com5tag:blogger.com,1999:blog-6914086676454800973.post-82072204586246794562017-02-28T21:16:00.002-09:002017-02-28T21:16:37.554-09:00Jackpot! 162 Prebiotic Studies from 2017... ...and it's just the 1st of March.<br>
<br>
When I first started studying fiber, you could hardly find any papers on "prebiotics" and auto-correct usually changed it to <i>PRO</i>biotic, anyway. Imagine my surprise when I searched <a href="https://www.ncbi.nlm.nih.gov/pubmed" target="_blank">PubMed</a> for new prebiotic papers and found 162 titles on the 59th day of the year.<br>
<br>
What I love about prebiotics is that they put YOU in control. No need to wait for Big Pharma or Fake Science to supply you with products, you can simply choose better foods, and, of course, choose a cheap food ingredient to boost prebiotic intake even higher. You all know my favorite supplements:<br>
<a href="http://amzn.to/2mrdWH0" target="_blank">Raw Potato Starch</a>, <a href="http://amzn.to/2lauy5w" target="_blank">Green Banana Flour</a>, <a href="http://shop.honeyville.com/hi-maize-resistant-starch.html" target="_blank">Hi-Maize</a>, <a href="http://amzn.to/2lRKcS5" target="_blank">Inulin</a>, or a combo supplement like <a href="http://amzn.to/2mrhiKa" target="_blank">Gut Garden's Resistant Starch</a>. But please learn to identify real-food sources as well. Supplements are just that...enhancements not replacements! <br>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBjspuURVOY8Z7e8oO8aU60twnTWg4DWswa9G-9T0Es6EvUUInBQNggxr1trd6cbAMfltTL01lRgu5mysYicxDD_oYsLfGAgSasRAqZHv1Oas2pO7UKSm4M2-J7sXYkhOZM2NHtugIvCo/s1600/Foods-High-in-Prebiotics.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBjspuURVOY8Z7e8oO8aU60twnTWg4DWswa9G-9T0Es6EvUUInBQNggxr1trd6cbAMfltTL01lRgu5mysYicxDD_oYsLfGAgSasRAqZHv1Oas2pO7UKSm4M2-J7sXYkhOZM2NHtugIvCo/s400/Foods-High-in-Prebiotics.jpg" width="400"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.nutrientsreview.com/carbs/fiber-prebiotics.html" target="_blank">Picture From NutrientsReview.com</a></td></tr>
</tbody></table>
<br>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/02/jackpot-162-prebiotic-studies-from-2017.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com72tag:blogger.com,1999:blog-6914086676454800973.post-73196867476748366162017-02-01T17:46:00.001-09:002017-02-01T17:46:20.732-09:00Hardcore DetoxToo funny not to share. Watch what he says about <a href="http://vegetablepharm.blogspot.com/2016/12/oil-pulling-with-sesame-oil-before-and.html" target="_blank">oil-pullling</a> at 2:30. It always pays not to take things <i>too</i> seriously. This guy's hilarious.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/QGonpkbGIC8/0.jpg" src="https://www.youtube.com/embed/QGonpkbGIC8?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
Later,<br />
TimTim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com2tag:blogger.com,1999:blog-6914086676454800973.post-23694440167429224762017-01-26T15:52:00.000-09:002017-01-26T15:52:11.136-09:00Indiegogo Resistant Starch ProjectIn case you did not catch it on my <a href="https://potatohack.com/2017/01/26/rs-project-update/" target="_blank">Potato Hack blog</a>, I just wanted to give a quick update on what I'm up to.<br>
<br>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNb1Avg9Qk7fTa7I7_v8w2mi7rugbBL16MTADGg-A_JJM3cp4geFHgaoAXk7_yXkRFLowVND5aJTU_9mp2sMdLyGfw6q4eJAdkDNCkXeFLrdnXd92e37080XzAve02wl3j9dY3AwB_1cw/s1600/RS_pics.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNb1Avg9Qk7fTa7I7_v8w2mi7rugbBL16MTADGg-A_JJM3cp4geFHgaoAXk7_yXkRFLowVND5aJTU_9mp2sMdLyGfw6q4eJAdkDNCkXeFLrdnXd92e37080XzAve02wl3j9dY3AwB_1cw/s400/RS_pics.png" width="323"></a></div>
<br>
<a href="http://vegetablepharm.blogspot.com/2017/01/indiegogo-resistant-starch-project.html#more">[Keep reading...]</a>Tim Steelehttp://www.blogger.com/profile/01611027687223434753noreply@blogger.com9