tag:blogger.com,1999:blog-82941063652623843802024-03-12T21:11:02.542-07:00Fit & FabulousTo live a fabulous life is to live a healthy one. I believe that all someone truly needs is a little push. Some motivation and inspiration to achieve optimal health. Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-8294106365262384380.post-72107293364448073812014-08-22T07:37:00.001-07:002014-08-22T07:37:43.539-07:00What Not To Do When Running in the HeatIf you're stubborn like me, you will read countless articles that tackle the issue of how to run on hot, humid days. Yet, you still will follow your own way of doing things. It's a habit of mine that I need to quit. However, for some odd reason, I convince myself that they have no idea what they are talking about. Why do I even look up articles then? There must be a spontaneous voice deep inside my stubborn self, urging me to follow the safe precautions, especially when it comes to running in hot weather. So, instead of providing tips that I probably will not follow, I will provide what not to do when it comes to running in hot, humid weather. All based on experience of course.<br />
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1. Running on a running path that is directly in the sun, without any shade.<br />
2. Run without having any water on you, which includes, a running path that has no water fountain.<br />
3. Deciding today is the day that you will try out a path filled with hills.<br />
4. Run without any hat or visor to block the sun<br />
5. Running in dark clothes<br />
6. Having a headband that does not soak up the sweat pouring down your face. Eventually the sweat goes into your eye and effects you're contact so that you cannot see where you are even going. (yuck)<br />
7. Deciding to run the most you have ever ran (5 miles no biggie, it's only a little hot weather)<br />
8. Forcing yourself to go faster to beat your time the week before<br />
9. Not stretching after that long run<br />
10. Not replenishing the amount of water lost during that run, so that you feel all loopy throughout the day<br />
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So overall, I represent a horrible example of how to run safely in the hot, humid days of summer. Since Chicago has finally realized it is August (yes, no more 60 degree days), it is important to be safe while working out outside. Staying hydrated is the number one importance, I believe, when it comes to these 90 degree days. So DRINK DRINK DRINK!!! Literally, glue a water bottle to yourself. Or, if it is dangerously too hot just forgo the exercise and tan. These hot days are very rare (in Chicago that is). So enjoy yourself, it's Friday!!<br />
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Happy Friday everyone!!! :DAnonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com2tag:blogger.com,1999:blog-8294106365262384380.post-13742682611108668082014-08-19T07:35:00.002-07:002014-08-19T07:35:40.475-07:00New Tunes Tuesday Mix TwoI haven't bought any new music in what seems like a very long time. But, last night I decided I needed some new tunes. Just in time for new tunes Tuesday!! This weeks top eleven, (yes I added another great hit for all my followers), has a mix of dance music with some slow, chill music. Maybe, good to stretch or cool down with after a long, intense workout. Hope you all enjoy my picks! :D<br />
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<ul>
<li>Mess is Mine - Vance Joy</li>
<li>Doses & Mimosas - Cherub</li>
<li>Work it Out - Know Hamilton</li>
<li>Left Hand Free - Alt-J</li>
<li>Shake It Off - Taylor Swift</li>
<li>Never - All the Luck in the World</li>
<li>Express Yourself (Feat. Nicky da B) - Diplo</li>
<li>Legendary Lovers - Katy Perry</li>
<li>NRG (Shrillex, Kill the Noise, Milo, Otis Remix) - Duck Sauce</li>
<li>Shake it Out (Benny Bennassi Remix) - Florence + the Machine </li>
<li>Neon Lights (Jump Smokers Remix) - Demi Lovato </li>
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<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-88408904902974066292014-08-18T08:36:00.000-07:002014-08-18T08:39:47.737-07:00Powdered MessHappy Monday everyone! It's official. Today marks exactly one week until I go back to school. So, pretty much have one more stress free week. Yikes! To end my summer (school free months), I participated in the Black Light Run on Saturday night. As much as I was exhausted from the night before, I actually had a really fun time. I got bombarded with glow in the dark powder which was the reason why I went. For months now, I have been seeing people posting pictures of them soaked in colorful powder looking all happy. I wanted to be one of those people so I decided to sign up. Plus, it's a run! Being the obsessed runner that I am, how could I turn down such an event?<br />
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I did try running the three mile course, but honestly it was really hard. The run consisted of 15,000 people who were mostly walkers. Therefore, if you wanted to run the entire event, you had to literally dodge people in the dark, while trying not to trip on the uneven gravel. I made an attempt to run, but didn't make it my first priority. My mission was to get destroyed with powder and glow in the dark. Needless to say, I completed that mission (evidence shown below)<br />
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<b> Selfie of the year for sure</b><br />
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Before we all got bombarded with powder<br />
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If your looking for a great time, I definitely recommend signing up for the Black light Run. Don't let the name "run" scare you. It's mostly just a huge rave that has the intention of being a running event, if you're dedicated enough. Just be prepared to have powder stuck in your hair for a couple of days. I am still trying to get the pink out. Fingers crossed it all comes out tonight!<br />
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<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-58433051536065834092014-08-15T09:24:00.000-07:002014-08-15T09:24:31.675-07:00Frantic Friday I apologize I have been a busy bee this week. On Wednesday my lovely car almost gave me a flat. The message TIRE NEEDS AIR NOW made me take precaution and take my car into the dealership to get it fixed. So, I was held hostage at home with no car. It might have been a sign that I probably should start moving my stuff back into my room. I moved out of my apartment about a month ago and still have all my stuff thrown everywhere downstairs. I've been procrastinating cleaning it for so long. It was time for me to at least attempt to sort through my things. So I tackled that problem, or at least tried too. Then, yesterday I had transfer orientation, a complete waste of time. If anyone has gone through orientation for college before, you are familiar with the awkward ice breakers and games that make you feel like you are back in kindergarten. I understand that they want us to make friends, but I think we are old enough to socialize on our own. Especially since we are all transfer students, we have been through the "college experience" before. Anyways, aside the awkward waste of a day, I woke up late this morning, allowing me to get to work at 10:30. I get off at noon. I'm a determined person when it comes to making that dough (money) so I sped my way into work. Thank God I work for my dad. I probably would have been fired by now if I worked somewhere else. <div>
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Soooooo anyways happy Friday!! Yayyy finally the lovely weekend. Even though, I want these weeks to go by slow. I start school a week from Monday and completely dreading it. New school, new people, new everything but it's exciting. Aside from being the lost little girl on campus, I am actually in a program towards the degree that I want. Yay nutrition!! </div>
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This frantic Friday or at least frantic morning will end with a Miranda Lambert concert tonight. I am not a complete country fan, but I like her (as a person and a couple of her songs). Plus, I get to get all dressed up with a cute little dress and cowboy boots. That's part of the reason why I go to these things. Plus, the margaritas are to die for and I get to dance. My specialty! ;D</div>
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Hope you all have a lovely day!! </div>
Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-27879853745823415712014-08-12T08:45:00.002-07:002014-08-12T08:45:20.899-07:00New Tunes TuesdayIf you are obsessed with iTunes as much as I am, you are familiar with Tuesday being infamous for new music and movies. So, I thought of a great idea! Every Tuesday I would release a new mix of workout songs for everyone to enjoy. It's always fun to make new mixes, so here it goes....<br />
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Top Ten for this Week<br />
<ul>
<li>I Got u (feat Jax Jones) - Duke Dumont </li>
<li>I'm Ready - AJR </li>
<li>Kill Everybody - Shrillex</li>
<li>Lightning (feat John Rzeznik)- Cash Cash</li>
<li>Pumpin Blood - NONONO</li>
<li>Love Runs Out - One Republic</li>
<li>Left Behinds- Paris Blohm & Taylr Renee</li>
<li>Revolution (Vocal Mix) - R3hab, Nervo, & Ummet Ozcan</li>
<li>What Now (Firebeatz Remix) - Rihanna </li>
<li>This is How We Do - Katy Perry</li>
</ul>
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Happy Tuesday! Keep on rockin :D </div>
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Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-1910814793606547952014-08-11T09:24:00.002-07:002014-08-11T09:24:35.717-07:00Those Monday Blues <div class="separator" style="clear: both; text-align: left;">
I don't know about you but today has been dragging on. But, hey its Monday! Here are some motivational quotes to help ya get through those Monday blues.</div>
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<br /><br /><br /><br /><br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-71145580276965290592014-08-09T07:58:00.001-07:002014-08-09T07:58:40.475-07:00It's Sassy SaturdayOkay, sassy does not really describe today's events, but hey it rhymes (kind of ish).Anyways, good morning to all who love to wake up early on the weekend! This morning I had something happen to me that literally almost gave me a heartache. As embarrassing as it may sound, it had to do with my dearest iPhone. I almost killed it this morning. I left my phone on top of my car while I pumped gas and drove the whole way to work with it on top of my car. It was not until I made a wide turn, heard a thump nose, and thought OH MY GOD NOOOOOOOOOOO MY PHONE!!!! I parked in the nearest parking lot and ran like a maniac down one of the busiest streets in the suburbs of Chicago. At that point, I did not care if I looked like an idiot or got hit by a car, as long as, my phone was okay and not demolished. As I reached the intersection where I made the turn, there it was. Perfect condition and everything. I almost cried, I was so happy. Needless to say, I ran in the middle of the street, without even looking to see if cars were coming. Kind of a low point on my part but I NEEDED MY PHONE!! It's crazy how technology causes us to do crazy things. But, good news! My phone is saved and works like a charm :) Lesson of the day, the top of a car is not a safe place for a phone to be.<br />
I hope your morning is more relaxing than mine has been. Happy Saturday and have a great weekend!!!<br />
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<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-3261097033721532752014-08-07T08:57:00.002-07:002014-08-07T08:57:34.695-07:00Some motivation to Spike up your Thursday I have to admit, yesterday's run was a struggle. I decided to break my routine of the good old gym cardio machines and go for a run. However, I was definitely huffing and puffing my way through my run. I found myself ending at a slower pace than I am used to. But then again ....<br />
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If that doesn't motivate you, maybe this fine man will.</div>
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Any movement is better than no movement at all. Just remember to cool down afterward. One of my main problems when I ran was getting into the habit of not cooling down. I would run my miles, all the way up to my driveway, and then grab a water and head inside. However, I felt very out of breathe and dizzy at times. Going from sprinting to barely any movement, just sounds dangerous, having my heart cool down on its own. Therefore, I advise anyone that does go on a long, fast run to cool down afterwards. Maybe even a lap around a pond or walking not even a half of a mile. Just walk until you feel that your body is cooled down. </div>
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Happy Thursday everyone!!</div>
Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-46790689489322457672014-08-06T08:30:00.002-07:002014-08-06T08:30:15.328-07:00Stuck in a Funk? Time to Getting Moving If you're like me, routine is your specialty. Weekdays I dedicate my workout indoors, at the gym. Then, weekends (preferably Sunday), I usually commit to running outside. However, today is such a nice day, I feel like going outside of my routine and running outside. Since last weekend was Lollapalooza, I was not able to do my Sunday morning run. I feel like I'm going through runner's withdrawal. I know I sound kind of nuts, but for anyone who loves running, the feeling afterward is what we all crave. Even though I do love my gym workouts (or more so the feeling after I have completed my gym workouts), I need a change. I need something more than being on a elliptical for an hour than doing the stair stepper while I watch daytime TV. I want a challenge!<br />
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If your stuck in a funk, one thing that always helps me is new music. I am a huge music lover so adding to my play list helps me get up and start moving.The problem that I found with a lot of workout or running play lists that are found online, is that they repeat a lot of the same songs. I love the radio but it overkills a lot of good songs. So, when it comes to working out, I love to listen to songs I have not heard before. Songs that won't make me want to press the next button. Below I listened some of the sounds found on my running play list. It is a lot of electric dance music (EDM), but the beats keep my feet moving. So, get up and dance!<br />
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<b>Title Artist</b><br />
Alive (Zedd Remix) - Empire of the Sun<br />
Animals (Crockers Remix) - Mike Snow<br />
Antidote - Swedish House Mafia<br />
Bangarang (feat Sirah) - Shrillex<br />
Beautiful People - Chris Brown<br />
Bounce - Calvin Harris<br />
Counting Stars - One Republic<br />
Crave You (Adventure Club Remix) - Flight Facilities<br />
Don't You Worry Child - Swedish House Mafia<br />
Fall Into the Sky (feat. Ellie Goulding) - Zedd and Lucky Date<br />
Feel So Close to You - Calvin Harris<br />
Holding on to You - Twenty One Pilots<br />
I Need Your Love (feat Ellie Goulding) - Calvin Harris<br />
I.D.G.A.F.O.S. - Dillon Francis<br />
Internet Friends - Knife Party<br />
Kill Your Heroes - AWOLNATION<br />
Language - Porter Robinson<br />
Levels - Avicii<br />
Light it Up - One Republic<br />
Miracle Mile - Cold War Kids<br />
Can't Stop Me (Club Mix) - Afrojack &Shermanology<br />
Safe and Sound (Cash Cash Remix) - Capital Cities<br />
I Could Be the One - Avicii vs. Nicky Romero<br />
Boy Oh Boy - Diplo & GTA<br />
DNA (Calvin Harris Remix) - Empire of the Sun<br />
Pillz (Feat Green Velvet) - Flosstradamus & Yellow Claw<br />
Born to Rage (USA version) - Dada Life<br />
Bad (feat Vassy) - David Gueta<br />
Ready for Action - Alvaro & Joey Dale<br />
Dreaming (The Chainsmokers Remix) - Smallpools<br />
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<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-29598651130671191602014-08-04T08:07:00.000-07:002014-08-04T08:07:12.166-07:00I survived!!<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: inherit;">One word to explain this weekend.... damn. For all those who have
experienced Lollapalooza before, you know how exhausting it can be. However,
going all three days is madness. Words cannot even describe how drained I feel
at this moment. Not to mention, my allergies make me sound like I am dying
today. But, aside from all the complaints, I have no regrets. Would do it all
again next year!! <o:p></o:p></span></div>
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<span style="font-family: inherit;">Since Lollapalooza is a music festival,
its only appropriate to name all the bands I got a chance to see: <o:p></o:p></span></div>
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<span style="font-family: inherit;"><b>Friday</b>- Bombay Bicycle Club, Interpol, Cash
Cash, Lorde, the beginning of Artic Monkeys, Zedd<o:p></o:p></span></div>
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<span style="font-family: inherit;"><b>Saturday</b>- Vance Joy, Z-trip, a little bit of
Temper Trap, Grouplove, Martin Garrix (got to see him mix his song Animals), Foster
the People, Chase and Status, Calvin Harris<o:p></o:p></span></div>
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<span style="font-family: inherit;"><b>Sunday</b>- Kongos, Bleachers, GTA, a little bit of
NONO, Cage the Elephant, the ending of Airborne Toxic Event, Sebastian Ingrosso<o:p></o:p></span></div>
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<span style="font-family: inherit;">Those are all the performances I remember going to at least. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Overall, it was a successful weekend. I really wished I could have
seen Shrillex last night, but after walking all day long, my legs could not
walk anymore. Literally, it was painful to walk, almost felt like someone punched me in the thighs. I had to limp all the way to the train. I blame Saturday
for my painful leg syndrome. I danced WAY too much. Seriously, I think
three hours straight I danced like a crazy person, dancing my way all the way
to Calvin Harris. Funny thing was, I was completely sober. But the great thing
about these festivals is that you can dance like a complete idiot and no one cares.
Or at least, you blend in with the kids on drugs or the adult drunkies. Overall,
it’s a great time. Just don’t wear Toms, worst feet support, especially if you’re
a jumper, like myself. <o:p></o:p></span></div>
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<span style="font-family: inherit;">As always I promised to take loads of
pictures, which in the midst of the chaos I found time to take a few
pics. </span><o:p></o:p></div>
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This picture clearly was taken last night, on the walk home to the train. I was cold and limping in style with the fedora I bought at the festival. At this point, I just wanted to go home. Thank God for blankets!! </div>
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Happy Monday everyone!! Hopefully, your Monday is more productive than mine will be. </div>
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Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-39121177535372127332014-07-31T14:59:00.001-07:002014-07-31T15:04:01.317-07:00Gaga for Lolla As any Chicagoan knows, Lollapalooza is a BIG deal. Or at least, for any music lover living in Chicago. Three days of pure madness in the heart of downtown, pretty much sums up the experience. I admit I am one of those crazy people who brace the madness every year. Dressing up like a complete hippie and enjoying all the music I can soak up in a whole day. This year I managed to get three day passes! Honestly, I have no idea how my sister managed to grab ten three day passes to the most popular music festival in Chicago. But, she did and I am BEYOND excited that I got one of them!! Sadly, I will be M.I.A. from the Internet world as I plan on staying at my sisters place all weekend. But, no need to worry! I plan on taking tons of pictures to showcase the craziness. Not to mention, it is my brothers first time going to a music festival. He's not so much of a crowd person but loves electronic dance music ( aka EDM crazy music that people love to do drugs too). I'm excited to see his reaction to how EDM concerts are. Honestly, it looks like a war zone at times. Mud everywhere, kids wearing barely any clothing. Overall, a great time! (sarcasm) <br />
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<b>THROWBACK</b><br />
Taken two years ago, you can clearly see how excited we were for lollapalooza! (haha we were trying to do our bad ass poses)<br />
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Happy Thursday everyone!! :DAnonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-30992389192087747132014-07-29T08:35:00.001-07:002014-07-29T08:35:28.625-07:00Breaking the RoutineBeing a fitness nut, I admit, I go to the gym on a daily basis. I feel like the number one rule for any fitness routine is never do the same routine two days in a row. Therefore, in order to follow that rule, I switch up cardio machines on a daily basis. However, I can't help but wonder if switching machines counts. I feel like I'm stuck in a rut at times. Failing to break that exercise routine on the machine. For example, on the elliptical machine I always pick the fat burn setting, go for about 25:00 minutes, and then switch to the reverse setting for about forty minutes. The only change I implement is the resistance, each week setting the resistance to a higher setting. Yet, I am scared that that is not enough. I love cardio machines and do not plan on eliminating them from my workout routine. However, with a very limited variety of machines, I feel stuck to the same 4 or 5 machines on weekly basis. So what is a crazy, cardio girl supposed to do?! Well luckily, today I feeling a little spontaneous (surprise surprise). I found this elliptical routine on pinterest that I plan on doing this afternoon (today is my elliptical day). Fingers crossed that I stick to this routine, at least for today.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">The URL for pinterest: http://www.pinterest.com/pin/115264071687345744/<br />Original source: http://theberry.com/2012/07/29/daily-motivation-16-photos-76/get-fit-sunday-8/<br /><br /></td></tr>
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<br />
Another great source for creating a variety of toning exercises (abs, legs, arms, etc) is at<br />
http://workoutlabs.com/custom-workout-builder/ ..<br />
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This website is awesome for creating workout routines that are suitable for your body type and comfort zone. Definitely a place to check out if you are like me, and have a habit of resorting back to the all time favorite crunches. Doing a million crunches until you feel like your neck is going to fall off can make you feel like there is no hope for that washboard stomach. However, this website allows more a variety of ab exercises that reach far beyond the crunches. Love it!!Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-17415470672020134522014-07-29T07:29:00.003-07:002014-07-29T07:34:47.943-07:00Breakfast for the Lazy Bums I admit, for the twenty one years that I have been alive I have taken breakfast very seriously. Serious, to the point that I pretty much stuffed myself until I could no longer move. It's the most important meal of the day so why not stuff your face, right? Chocolate bars, cookies, brownies, cheesecake, pretty much everything bad for you, I grabbed. Little bits of each until I had a paper towel full of little goodies. I would think nothing of it since I would work my butt of that day to burn it off. Nothing but a little motivation. However, I beginning to think that it could be dangerous or at least, affecting my blood sugar level. According to a recent Times article "Why you should Eat Breakfast and the Best Times for the Rest of the Day's Meals", Judy Caplan, a registered dietitian from the Academy of Nutrition and Dietetics spoke out against the dangers of eating pastries in the morning hours. When you eat an overly processed and refined food, such as, sweet cinnamon roll, the body responds with a spike in insulin production, causing blood sugar to drop to low levels which results in hunger. So overall, you're satisfied for about an hour maybe less, until hunger pains come back around.<br />
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Throughout the day, I am on the run. Trying to keep myself busy until 5 pm comes rolling around. Therefore, I have no time for awful hunger pains especially if I plan on going to the gym after work. With this in mind, I revamped my morning meal to include some protein to help level out my blood sugar, allowing me to feel full for longer period of time. I'm not a huge fan of eating hard boiled eggs in the morning time. However, I paired one hard boiled egg with an English muffin and, honestly, it has worked! Not to mention I pair my breakfast meal with a BelVita biscuits and one Special K cereal bar. This combination pretty much fills me up until about noon when I am ready to hit the gym. The dangers of consuming any packaged food is getting a dose of unhealthy ingredients that allow the food to be preserved for a long period of time. With that in mind, I am trying to cut down on my processed foods (Special K bars). It's been hard though. For many years, I have enjoyed these breakfast bars. Kind of feels like an addiction (as weird as that may sound). But I think slowly decreasing my consumption (eating one bar instead of two) is my best bet to help stop completely.<br />
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If you are a picky eater, Mayo Clinic.org provides some suggestions below than can help you create a healthy breakfast plan:<br />
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<li style="margin-bottom: 6px;"><span style="font-family: inherit;"><strong>Whole grains.</strong> Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, and Melba toast.</span></li>
<li style="margin-bottom: 6px;"><span style="font-family: inherit;"><strong>Lean protein.</strong> Examples include peanut butter, lean meat, poultry or fish, and hard-boiled eggs.</span></li>
<li style="margin-bottom: 6px;"><span style="font-family: inherit;"><strong>Low-fat dairy.</strong> Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage and natural cheeses.</span></li>
<li style="margin-bottom: 6px;"><span style="font-family: inherit;"><strong>Fruits and vegetables.</strong> Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.</span></li>
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According to Mayoclinic.org, these foods together provide complex carbohydrates, fiber, protein and small amount of fat that allows for a filling, healthy meal to start your day with. If your looking for specific ideas for breakfast meals follow this link:<br />
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294?pg=1<br />
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Overall, it is important to eat breakfast. Not only will you be satisfied, but you are also more likely to be able to control your weight while consuming more vitamins and minerals, eliminating most of the bad fats and cholesterol throughout your day. So, why not try it!!<br />
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Other source used in this post:<br />
http://healthland.time.com/2013/07/23/why-you-should-eat-breakfast-and-the-best-times-for-the-rest-of-the-days-meals/<br />
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Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-492253883055404652014-07-25T09:03:00.000-07:002014-07-25T09:03:20.157-07:00Flashback FRIDAAAYYYYY!! TGIF! Can't believe it's Friday! Wooh this week has gone by so fast. Of course, time always flies when you have one more month left of summer. That's right, one more month before all stress comes back to haunt me. This year my summer is shorter than years before since I am transferring colleges. I got out of school on June 13th and now, go back August 25th eek! Another huge adjustment for me is having to live at home. I'm going to a school that is only about 20 minutes from my house, so I do not have to live downtown anymore. Kind of a relief, getting food for free and not having to do my laundry (laziness at its finest). But, having to come home to craziness is going to be hard to concentrate in. I guess the library is going to be my second home this semester.<br />
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Time sure does fly though. My mom has her own blog (follow her!! Link: http://mary-myneedlethread.blogspot.com/). I love looking through her old posts to see all the old pictures she posted of my family and I throughout important life events. Looking back at these pictures, it's almost as if I am looking at a different person. Kind of like that moment when at the time you thought wow I look so good! But then, when you look back at the picture years later, you think to yourself: wow, what was I thinking?!?!<br />
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Prime example! I am the awkward one with the hot pink shoe laces. I went through that phase where I wanted to be "emo" with the skater shoes (I never skateboarded a day in my life) and studded belt. Ahh the good old days! I was a sophomore in high school. Such a little itty baby back then.<br />
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Again emo kid in training. Look at those cool bracelets with the skull ring. I went through a phase where I loved bows and wore them constantly along with my 0399320839758743 bracelets that I NEVER took off. Gross, I know!<br />
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Here's another fun one! Dancing in the car. You can see my rebel stage had evolved with the black streak in my hair. I was rocking with that beanie (just look at that million dollar stare).<br />
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Um..... yeah I was going through a mid life crisis........ high school<br />
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Sophomore homecoming dance picture with my sister. I guess we do not look that much different compared to her wedding day picture. Aside from looking a bit older and more confident, now. But I love seeing these pictures. It's crazy to think of the state I was in then (sophomore year) and all the things I had yet to experience up until now. My sister, Kate, was my age (21 years old) in this picture.<br />
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<tr><td class="tr-caption" style="text-align: center;">Last October 2013 (Kate's wedding day)</td></tr>
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Ahh the memories! Aside from all the craziness and sometimes sadness, I wouldn't change anything. I believe, you grow from every experience. Each life moment molds you into the person you are today and for that, I am truly grateful. But, then again I am only 21 years old. I have a lot more growing to do!! </div>
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Happy Friday Everyone!! </div>
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Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-53676960257336250852014-07-24T06:12:00.000-07:002014-07-24T06:14:12.146-07:00World's Healthiest Foods<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
Ever wonder what the world’s healthiest foods are? Random
thought, I know. But, I discovered a list of the world’s healthiest foods while
perusing through the internet. The list of foods is provided by the George
Matelijan Foundation for the World’s Healthiest Foods. This foundation is a
non-for-profit organization made to share scientifically proven information
in order to help people understand the benefits of healthier eating. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
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<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184;">
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<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 123.85pt;" valign="top" width="124"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 10.0pt;"><b>Vegetables<o:p></o:p></b></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.3pt;" valign="top" width="73"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 10.0pt;"><b>Seafood<o:p></o:p></b></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.55pt;" valign="top" width="87"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 10.0pt;"><b>Fruits<o:p></o:p></b></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.7pt;" valign="top" width="82"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 10.0pt;"><b>Nuts & Seeds <o:p></o:p></b></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 113.4pt;" valign="top" width="113"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 10.0pt;"><b>Beans & Legumes</b><o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1; 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: 123.85pt;" valign="top" width="124"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Asparagus<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Avocados<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Beet greens<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Beets <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Bell peppers<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Bok Choy<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Broccoli<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Brussel sprouts<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cabbage<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Carrots<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cauliflower<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Celery<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Collard Greens<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Corn<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cucumbers<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Eggplant<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Fennel<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Garlic<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Green Beans<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Green Peas<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Kale<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Mushrooms, crimini<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Mushrooms, shiitake<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Mustard greens<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Olive oil, extra virgin<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Olives<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Onions<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Potatoes<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Romaine lettuce<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Sea Vegetables<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Spinach<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Squash summer and winter<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Sweet potatoes<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Swiss chard<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Tomatoes<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Turnip greens</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: 73.3pt;" valign="top" width="73"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cod <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Salmon<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Sardines<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Scallops<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Shrimp<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Tuna<o:p></o:p></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: 86.55pt;" valign="top" width="87"><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Apples<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Apricots<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Bananas<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Blueberries<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cantaloupe<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cranberries<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Figs<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Grapefruit<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Grapes<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Kiwifruit<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Lemon/Lime<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Oranges<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Papaya<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Pears<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Pineapple<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Plums<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Prunes<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Raspberries<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Strawberries<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Watermelon<o:p></o:p></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: 81.7pt;" valign="top" width="82"><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Almonds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cashews<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Flaxseeds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Peanuts<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Pumpkin seeds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Sesame seeds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Sunflower seeds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Walnuts<o:p></o:p></span></div>
<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: 113.4pt;" valign="top" width="113"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Black Beans<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Dried peas<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Garbanzo beans (chickpeas)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Kidney beans<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Lentils<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Lima beans<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Miso<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Navy beans<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Pinto beans<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Soy Sauce<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Soybeans<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Tempeh<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Tofu<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<br />
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<br />
<br />
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<!--[if gte mso 10]>
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{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
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{mso-style-name:"Table Grid";
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<!--StartFragment-->
<br />
<table align="left" border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: 6.0pt; margin-right: 6.0pt; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-anchor-horizontal: margin; mso-table-anchor-vertical: paragraph; mso-table-layout-alt: fixed; mso-table-left: left; mso-table-lspace: 9.0pt; mso-table-rspace: 9.0pt; mso-table-top: 18.95pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 108.05pt;" valign="top" width="108"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="font-size: 10.0pt;"><b>Grains<o:p></o:p></b></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 128.5pt;" valign="top" width="129"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="font-size: 10.0pt;"><b>Eggs & Dairy<o:p></o:p></b></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 125.55pt;" valign="top" width="126"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="font-size: 10.0pt;"><b>Herbs & Spices<o:p></o:p></b></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 116.7pt;" valign="top" width="117"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="font-size: 10.0pt;"><b>Poultry & Meats</b><o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1; 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: 108.05pt;" valign="top" width="108"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Barley<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Brow n rice<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Buckwheat<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Millet<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Oats<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Quinoa<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Rye<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Whole Wheat<o:p></o:p></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: 128.5pt;" valign="top" width="129"><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cheese, grass fed<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cow’s milk, grass-fed<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Eggs, pasture-raised<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Yogurt, grass fed<o:p></o:p></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: 125.55pt;" valign="top" width="126"><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Basil <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Black pepper<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Chili pepper, dried<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cilantro & Coriander seeds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cinnamon, ground<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cloves<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Cumin seeds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Dill<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Ginger<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Mustard seeds<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Oregano<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Parsley<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Peppermint<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Rosemary<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Sage<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Thyme<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Turmeric <o:p></o:p></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: 116.7pt;" valign="top" width="117"><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Beef, grass-fed<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Chicken, pasture-raised<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Lamb, grass-fed<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 18.95pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 10.0pt;">Turkey, pasture raised <o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
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The source for both of these tables: <a href="http://whfoods.org/foodstoc.php">http://whfoods.org/foodstoc.php</a></div>
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According to the George Matelijan Foundation for the World’s
Healthiest Foods website, the list provided above was created using the
following criteria. First, the foods must be considered nutrient dense. In
other words, the foods listed above contain more of the essential nutrients than
calories. Second, the foods are considered whole foods, containing rich
nutrients that are not synthetically made or highly processed. Third, the foods
listed are foods that everyone is familiar with. Therefore, they are easy to
find and purchase. The other criterion that was used to create this list of
healthy foods is that they are available all around the world, easy to afford,
and taste good. Therefore, if you are reading through this list, and do not
find a food that you like click on this link: <a href="http://whfoods.org/foodstoc.php">http://whfoods.org/foodstoc.php</a> and
see why your favorite food was not included in this list. </div>
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I recommend this website to anyone looking for information
regarding healthy eating. Being a non-for-profit, the information provided is
based off of an honest, independent perspective looking to provide the public
with the truth. Originally, I came upon this website while researching about GMO.
Recently, I have read about the negative effects that GMO has on food. However,
I was unfamiliar with the whole concept and wanted to read more from a reliable
source. For anyone unfamiliar with GMO, the abbreviation stands for genetically
modified organism. In regards to food, GMO represents a food product that was
altered at the gene level. The modern day genetic engineering allows for genes
of an animal, plant, virus, etc to be inserted into a different organism to
alter the physical characteristics of the organism. This type of process is
often used to prolong the shelf life of tomatoes, for example. For more
information on GMO follow this link: <a href="http://whfoods.org/genpage.php?tname=george&dbid=207">http://whfoods.org/genpage.php?tname=george&dbid=207</a>
. It’s very interesting and will have you rethinking your grocery store
choices. </div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-7630817071475370082014-07-22T08:31:00.003-07:002014-07-22T08:31:41.983-07:00Love This! Debunking Exercise Myths<div class="separator" style="clear: both; text-align: left;">
I absolutely love this diagram because it reveals the truth behind the top ten exercise myths. For many years, I believed that the cardio machine revealed the accurate amount of calories I burned. But if you really think about it, how can a machine truly tell the amount calories burned with only your age and weight? The three components that determine calories burned are frequency of the workout, the duration of the workout session, and the level of effort put into the workout. (Side note: One thing my exercise nutrition teacher taught us, is that the level of effort put into the workout can be determined through the talking test. If you are able to sing a song or hold a conversation while working out, you can label it as low-moderate intensity. High intensity workout is when you unable to talk due to the extensive breathing). These three components contribute to the amount of calories that are burned through physical activity each week. Therefore, it makes sense that a machine cannot determine the accurate amount, only estimates. </div>
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If you are not seeing results within your workout regimen, check to see if you fall victim to these myths. Changing your behavior and becoming educated in the truth can help you become closer to achieving your health goals. </div>
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<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="http://2.bp.blogspot.com/-ieuK6HLt-L8/U85xWn0hH9I/AAAAAAAAAJc/shQLlP3fpEs/s1600/61d63cf4cc9d8eaac2ec0835d162af12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-ieuK6HLt-L8/U85xWn0hH9I/AAAAAAAAAJc/shQLlP3fpEs/s1600/61d63cf4cc9d8eaac2ec0835d162af12.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Url to the source: http://www.ahealthblog.com/top-10-exercise-myths-infographic.html<br /></td></tr>
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Other sources used: http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=9<br />
<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-18105634517818936872014-07-21T19:47:00.000-07:002014-07-21T19:47:28.222-07:00Some Helpful Ways to Stray Away from Weight Gain on Vacation All vacations come to an end. Sadly, my vacation ended Saturday evening. It's depressing, being back in the reality of work and school. However, all goods things must come to an end. After every vacation, I feel like a lazy bum, bloated and completely out of shape (due to the amount of sweets I stuffed my face with in that two week period). Yet, I weighed myself the next morning and surprisingly didn't gain any weight. Therefore eating ice cream almost every night and drinking tropical drinks did not seem to change my weight. Even taking a break from my regular exercise routine didn't have an affect on my weight. I know every person is different, yet here are some tips that, I think, helped me maintain the healthy weight that I am.<br />
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<b>1. Stay active</b><br />
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Vacation is all about resting. Right? Of course, vacation is a break from the reality of life back home. However, that does not mean you have to break away from being active. Surprisingly, I believe, that many people are more active on vacation than they are back home. Especially, if you're vacationing by the ocean. Walking up the sand dunes or swimming in the rough ocean is a workout in itself. Therefore, get out and enjoy the beach.<br />
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Being on an island, a lot of places are in walking distance. Therefore, refraining from driving and walking to your destination is a get way to get your daily dose of exercise on in. If your destination is not so close, a fast way to get there is biking. Not only is it great for your body, but you also get to enjoy the great outdoors, maybe even get a tan!<br />
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<b>2. Wake up</b><br />
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The first day of vacation, I pushed my dad to get up early and go running with me. I love running new trails, so I was excited to run. However, waking up at 7:45 am was a hard adjustment for me. I usually am an early afternoon workout person. Consuming my breakfast before, I go to the gym. However, being in North Carolina, temperatures sore into the high 90s as the day continues on. Therefore, to avoid dehydration, we had to run in the early morning, when temperatures were in the 70s. It was definitely hard. But, so worth it. After our morning run, we were wired and ready for the day to start. I always associated sleeping in with vacation. But think of this, you can sleep in anywhere, anytime. Wouldn't you rather enjoy the scenery of the ocean (or wherever you are vacationing at). If you are not a runner, walking is a great alternative or even biking.<br />
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Tip: If you plan on working out early in the morning, make sure to eat something before you head out. My food of choice was a banana. Believe me, it helps, giving you that dose of energy you need to keep going.<br />
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<b>3. Do not Deprive Yourself</b><br />
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I love my sweets. Therefore, I was extremely happy to try out all the ice cream places on the island. Well maybe not all of them, but most. Overall, your on vacation! Having some ice cream will not kill you. Yet, do not force it. If you're full, you're full. Have ice cream the next day. Make an effort to not eat some much at dinner so that you can enjoy that ice cream without feeling like your stomach is about to explode.<br />
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<b>4. Create some kind of balance</b><br />
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This might be a little biased, since I am not a heavy beer or alcohol drinker. But I created a plan. The nights I had a wine or alcohol, I refrained from having desserts. I guess this pertains to tip number 3. Drinking can be filling. Therefore, I did not force myself to have ice cream. Just because you have a cup full of ice cream, does not mean you have to eat the entire cup full of ice cream. When your full, stop eating. I know it sounds kind of like a "duh" moment, but I have been guilty of ignoring my stomach pains and indulging in the deliciousness. Yet, have regretted it in the long run. Learning to stop yourself is a huge step towards achieving weight loss and maintaining a healthy weight.<br />
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Tip: Wine and ice cream do not go well together. I know this the hard way. Therefore, if you plan on having wine and ice cream, space it out so that you have to digest both at different times.<br />
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<b>5. When eating out be aware of what you are eating </b><br />
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When on vacation, eating out is always a must. However, being aware of what you are eating is key. One tip I always try to hold on top when eating out, is to ask for sauce on the side. You be surprised at how many restaurants have no problem keeping the sauce off of their entrees. Another tip is to order veggies as a side rather than fries. I try to stay away from fries and order a baked potato instead. A baked potato is a lot more filling than fries (in my opinion at least)<br />
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<b>6. Stay Hydrated</b><br />
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When you are out in the sun all day, it is easy to become dehydrated. In fact, you will be surprised at how drinking water consistently throughout the day can help ward off any hunger pains throughout the day. Therefore, make sure to bring water bottles to the beach.<br />
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Those are just some of the tips that I remembered I lived by throughout my trip. The key to every vacation though, is to have fun! Do not worry about anything. Not worrying is hard for me to do at times. However, once I did get in the grove of letting go of my worries, I began to really enjoy myself. If your family is like mine (in which I mean, we vacation once every year), enjoy that time. Be happy that all are healthy and able to be together as one. In the end, you will be glad you did. :D<br />
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<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-84498770606732826042014-07-10T13:08:00.000-07:002014-07-21T19:49:33.419-07:00Raining Day in the Outer BanksIt feels like forever since my last post. But of course, when you are on vacation you are supposed to take a break from reality. So, I have been busy being a beach bum all day, every day. Luckily, we have had amazing weather..... until today. It's been raining on and off all day. A great day for blogging!!! My brain is a little mushy due to the relaxing sun, so I decided to post some pretty sweet pictures (diagrams) I found on pinterest.<br />
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<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="http://4.bp.blogspot.com/-_clgu_SdB1M/U77vJ5RUYUI/AAAAAAAAAIk/GGZLjbGpfpk/s1600/9fd6982d5dde0aedfc42c1093deb12aa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-_clgu_SdB1M/U77vJ5RUYUI/AAAAAAAAAIk/GGZLjbGpfpk/s1600/9fd6982d5dde0aedfc42c1093deb12aa.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Original url I got this from :http://www.pinterest.com/pin/537617274240670845/</td></tr>
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These tips are helpful and definitely work. When I was trying to lose a couple pounds, I eliminated all soda and sugary drinks, and dedicated myself to drinking water. I admit I do relapse and have a margarita (I'm on vacation so it's allowed). However, eliminating soda and sugar drinks consumed on a daily basis definitely helps reduce hunger and keep you hydrated.<br />
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<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="http://4.bp.blogspot.com/-0mnGsmkzauQ/U77wuCqjRWI/AAAAAAAAAIw/fpesgzWV2Ms/s1600/2356e95bef29ee6ea877afecd1cee1a2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-0mnGsmkzauQ/U77wuCqjRWI/AAAAAAAAAIw/fpesgzWV2Ms/s1600/2356e95bef29ee6ea877afecd1cee1a2.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Original source: http://www.rippednfit.com/nutrition/<br />
I got this from: http://www.pinterest.com/pin/550213279447175330/</td></tr>
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I love this pyramid above because I think a lot of people who are trying to lose weight believe that working out eliminates all the crappy food that is consumed throughout the day. It definitely helps. However, in order to maintain a healthy weight, removing all the "unhealthy" foods is a mandatory step. Of course, we are all human, and are bound to relapse. Yet, having a bowl of ice cream will not kill us. Awareness is the key and can help create a healthy balance.Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-18164614345418628572014-07-04T09:55:00.001-07:002014-07-04T09:55:44.650-07:00HAPPY BIRTHDAY AMERICA!!!YAYYY HAPPY FOURTH OF JULY EVERYONE!!! :) For all those who are wondering if I completed my race, I DID!!! YAYYYY! What a complete relief that was. Last night, I honestly thought about skipping it. Everyone give me crap about how insane I was about waking up so early on a holiday. But I set my alarm early, went to bed early, and luckily woke up at 6:15am. Just in time to eat my favorite meal, breakfast!!! (A little side note: I took my own advice and had two slices of wheat toast with a tad bit of butter, a banana with a bunch of fruit, but I admit I could not give up my morning sweets. I had a little tiny bit of my brother's birthday cookies. However, for those like me who cannot resist giving up sweets, eat sweets at an early time so that your body has enough time to digest it. For example, once I woke up and got dressed I ate 1/2 of two little cookies right away so that they had an hour and half to digest in my stomach. It worked! I did not have any stomach pains what so ever.) I would be lying if I said I was actually excited for the race, but once I got there and lined up at the starting point, I was pumped. For anyone who has done a 5K, the atmosphere before and even after the race is amazing. After you complete that race, you feel as if you are superman (in my case, superwoman) so strong and so fit. Maybe, that is just my own opinion. But that's basically why I sign up for these races. Also, the free food at the end is always a plus :)<br />
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I completed the race in 27 minutes and 51 seconds. Not too bad. But, definitely did not place within the top runner category. However, I placed 8th place out of 32 in my age group division and 103 out of the 431 females who completed the race. I know I am not an olympic athlete but for me, that is awesome. My one regret is not pacing myself as well as I should have. My first mile I ran in 8 minutes and 18 seconds, which for me, is way too fast. As the race continued, I began to feel more and more exhausted. The atmosphere got to me. Having people pass me up, made me want to go faster so I could beat them. But again, you have to have self control. Start off slow (not too slow but at an easy normal pace). Then, at the second mile increase your speed a little, so that by the third mile you saved enough energy to pass all those who did not pace themselves. It's a learning experience but definitely a great start to the day/holiday!<br />
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Overall, I encourage everyone to just try a 5k race/walk. I promise you, you will not regret it. Anyone can do it. Seriously, I saw little kids who looked about 7 years old running. Even older men and women, a man around the age of 78 taking a nice little jog. Does not matter if you are a skinny minny or out of shape. Just try it! Believe me you will be soooooooooo happy that you did :)<br />
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Hope everyone has a wonderful and relaxing fourth of july!!! Now it's time to celebrate!!!!!! :DAnonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-19060309608333663722014-07-03T09:45:00.002-07:002014-07-03T09:45:51.679-07:00Ahhhhh The Dreaded Cravings We are all human, which means we all have cravings. For me, I struggle with craving sweets. I found this awesome chart that might help with controlling cravings in a healthy way. It's a reliable source that might help control your cravings by choosing healthy choices rather than a gallon of ice cream. (I'm guilty of doing that)<br />
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<a href="http://1.bp.blogspot.com/-WlDDB1a0yjY/U7WFw0uAO9I/AAAAAAAAAIU/uSvC_o1FqR4/s1600/82d5907772174e993eab57a35732cbb9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-WlDDB1a0yjY/U7WFw0uAO9I/AAAAAAAAAIU/uSvC_o1FqR4/s1600/82d5907772174e993eab57a35732cbb9.jpg" height="400" width="368" /></a></div>
Original Source: Taken from the <a href="http://www.luxweightmanagement.co.uk/" rel="nofollow" style="background-color: white; color: #0f73ab; font-family: Arial, sans-serif; font-size: 12px; margin: 0px; padding: 0px; text-decoration: none;">www.luxweightmanagement.co.uk</a><br />
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This chart was taken from:<br />
http://www.myfitnesspal.com/blog/PHLLLY/view/how-do-we-fight-cravings-251697<br />
Definitely check out this man's site! He goes into more detail about cravings and how to control them in a healthy way.<br />
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Another helpful source to help figure out what your craving really means:<br />
http://www.lifehack.org/articles/lifestyle/what-your-food-cravings-really-mean.html<br />
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<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-14232204065344945642014-07-03T08:00:00.000-07:002014-07-03T08:12:47.488-07:00Why why why?!?!?!Getting up at my usual 6:45 am was a major struggle this morning. As I slowly woke up and got moving, I began to think: how am I going to have energy for tomorrow's race? WHY DID I EVEN SIGN UP?!? Of course, at the time I signed up, I was like "YES, I feel great! I can do this! While everyone is sleeping and resting, I will be up, running, feeling great about myself."...... Yet, now (a day before the race) I am kind of regretting my decision.<br />
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I'm the kind of person who NEEDS to workout everyday. I know, I go against the rule of having rest days in between your workouts. However, I cannot grasp that idea of having a day in which I do nothing. I have to be active or else I go nuts. I do allow myself one day (Saturday) to rest. But as for the other week days, I am up and doing some type of workout at the gym or outside. I am insane, I know. The one thing I try not to do everyday is run. However, I have been running everyday (horrible, I know). Yet, it is for a good cause. I have convinced my dad that he can run, anyone can run for that matter, you just got to push yourself. So, each and everyday, after he gets home from work, we run around the pond three times (1 mile). All he needed was a little push, a workout bud to get him pumped up and start running. Therefore, after my workout in the gym, I wait until he gets home, and then we start our daily run. It, so far, has worked too! Each and everyday, we have decreased our time. Our last run, we made the 8 min and 45 second mark. I was so proud!! However, I feel like it has taken a tool on my body. I am not a huge fan of stretching but today and tomorrow I will set aside time to stretch. I found this awesome diagram on pinterest (again I am obsessed with that website) that I thought would be great to share. Stretching is important! But, I would be lying if I said I stretched each and every time I workout. I always convince myself that I will stretch later, which I never do. But, now as I am aching in my legs and arms I definitely regret it. If you are someone like me who puts off stretching, believe me, you will eventually regret that decision too! </div>
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This diagram might help all those non-stretchers. Easy to follow and explains the importance of each stretch. </div>
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Pre-run stretch Diagram (Probably would be good stretching routine for after running or any workout for that matter)</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-dcuxpT7RjZo/U7VtTdWjd2I/AAAAAAAAAIA/fpdR24tGtmo/s1600/a8394a04cdbd8c4c0803bab61e3fe3b1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-dcuxpT7RjZo/U7VtTdWjd2I/AAAAAAAAAIA/fpdR24tGtmo/s1600/a8394a04cdbd8c4c0803bab61e3fe3b1.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I do not know the original source where this exact diagram came from. But here is web address I got this from: http://www.pinterest.com/pin/21744010671530287/<br />
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<span style="font-size: small;">Another awesome site for runners is www.active.com </span></div>
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<span style="font-size: small;">This direct link: </span><br />
<span style="font-size: small;">( http://www.active.com/a3_articles/ec2c690f-3eca-409d-9708-21518c92c414/1?page=1 )</span></div>
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<span style="font-size: small;">offers more options for stretches that the diagram above does not include. Definitely check this out if looking for more stretches. </span><br />
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<span style="font-size: small;">Copy and paste the url offered above to be directed to the article. </span></div>
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Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-20429027533644585762014-07-02T13:24:00.003-07:002014-07-02T18:20:23.007-07:00I'm on a Running RollI know, I know, every post so far has been about running. But, as I was cruising through my Pinterest account and I found this amazing breakdown on how to run properly.<br />
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<a href="http://4.bp.blogspot.com/-F_pDdtP7VMM/U7Rj_Ib3RiI/AAAAAAAAAGg/Rrfe7HDOJBw/s1600/b3ceaf8b07eab17179ded81080e1b857.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-F_pDdtP7VMM/U7Rj_Ib3RiI/AAAAAAAAAGg/Rrfe7HDOJBw/s1600/b3ceaf8b07eab17179ded81080e1b857.jpg" height="640" width="384" /></a></div>
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http://www.pinterest.com/pin/278308451947133810/</div>
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Origional Source: http://yuriinahurry.com/improve-running-form-infographic/</div>
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The reason I was so drawn to this diagram is because it is so true. I have found that just by standing up straight, I increase my running speed. When I say standing up start, I mean standing with your chest out with absolute confidence. Believe me it works! Another helpful bit of advice is to not clinch your fists while you run. As everyone one knows, running can be completely exhausting. At times, I find myself tightening my fists out of anger at how hard or how slow my body seems to be going. However, it makes sense. When you make a fist, you use energy, energy that could be used towards your run. </div>
<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-29192828896541367432014-07-02T12:11:00.002-07:002014-07-02T12:11:22.129-07:00What to Eat?!?!Last week, I felt like doing something spontaneous. So I decided to be crazy and sign up for a Fourth of July 5k race. Waking up at 6:30 am on a holiday/ day off does not sound like a good time. But again, I’m crazy and love waking up early, especially if it involves running.
With a race being so early in the morning (early for me is like 7 am-8 am range), I NEED to eat! I know a lot of people are not big fans of breakfast. But, I absolutely LOVE breakfast. In fact, I look forward to it (as weird as that might sound). Before my last 5k, I surprised myself by being able to have my regular English muffin drenched in butter, 2 special K breakfast bars, 2 Belvita bars, and some little pastries. Not to mention, my full cup of coffee with the 7 packets of blue sugar (nutritionists worst nightmare). Surprisingly, I completed my race within the 8 min mile range and did not experience any GI problems. However, this time around I want to eat a breakfast in which I can satisfy my hunger the right way and obtain energy.<br />
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So, my Google search was on. I began researching foods I could eat before hand and found an article on the American Heart Association website.
According to the American Heart Association article “Food as Fuel- Before, during, and After Workouts”, fueling up before exercise is important. For example, if I were to run my 5k race on an empty stomach, my chances of completing that race would decrease tremendously. I would not be able to run at my regular speed and diminish my chances of completing the race at a good time because I lack the fuel that my muscles and overall body needs to move at a regular pace. This advice applies for any type of work out whether it may be a race, sports event, or gym routine. It is always important to refuel. The article goes onto to provide three key suggestions for refueling:<br />
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1.)Drink water<br />
2.)Eat healthy carbohydrates (examples that the article provides: whole grain cereals, plain whole wheat toast, low fat or fat free yogurt, whole grain pasta, brown rice, fruits and veggies)<br />
3.)Avoid saturated fats and healthy protein (since they are slow to digest which might cause stomach ache throughout your workout). <br />
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<span style="text-align: center;">Saturated fats: my sweet tooth morning obsessions like cookies, cakes, chocolate bars</span><br />
<span style="text-align: center;">Protein foods: unless eaten at a couple hours before the race I do not think they would affect performance. However, based on experience, whenever I ate scrambled eggs, I always have to wait forty five to even an hour before I start my morning jog. But again, everyone is different. What I did learn is practice. Do not eat something you have never eaten before a couple hours or even an hour before the race. Always be aware of what your body is able to digest especially under race circumstances. </span><br />
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These three suggestions will help me plan out my meal plan for the morning before my race. Sadly, I do not think my sweet tooth can be satisfied the morning of my race. However, I think just by having some plain whole wheat toast, a banana with a cut up strawberries, and maybe a low fat yogurt will help satisfy my hunger for the morning. Fingers crossed, maybe I can even win the race!! :)<br />
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Source Below:<br />
http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Food-as-Fuel---Before-During-and-After-Workouts_UCM_436451_Article.jsp<br />
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The American Heart Association is a reliable source for anyone looking for information regarding proper nutrition. Also, the association offers ways to help get active and maintain a healthy lifestyle. I highly recommend this site!! Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0tag:blogger.com,1999:blog-8294106365262384380.post-80979720219150983152014-07-01T09:59:00.002-07:002014-07-01T14:17:14.340-07:00Why Having a Running Obsession is Not Always a Bad ThingI have discovered a new love in my life.... running. I was one of those people who never imagined myself running outside. I feared I would have a heart attack, literally. At first I still do feel that way within the first minute I get into my run. But with more and more practice and training, my love for running expands tremendously. My only advice, start off slow. Even walking or fast walking the first couple of days (if you have never ran outside before). Then, a couple days into it increase your speed. It helps the mind not dread every work out. Yet If you still are one of those people who HATE running, maybe this picture below will change your mind.<br />
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<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="http://1.bp.blogspot.com/-ZNvN6czchrU/U7Ll1nnObII/AAAAAAAAAGI/Oedh5JpLNok/s1600/10healthbenefitsofjogging1-600-x-988+(1).png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ZNvN6czchrU/U7Ll1nnObII/AAAAAAAAAGI/Oedh5JpLNok/s1600/10healthbenefitsofjogging1-600-x-988+(1).png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Taken from pinterest. Origional source: http://www.freefitnesstips.co.uk/12-jogging-health-benefits.html<br />
The site above has a lot of very helpful tips for beginner runners (or even runners in general) that might change your mind and help you start running. </td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com1tag:blogger.com,1999:blog-8294106365262384380.post-18332083703880714722014-07-01T08:53:00.000-07:002014-07-01T15:11:58.749-07:00Weight Loss Secrets<div>
The summer after my freshman year of college, I had gained a unhealthy amount of weight. I was completely miserable and indulged in ice cream every night. However, I eventually lost the weight, not through any diet programs but simply using my mind. It's extremely hard at first and requires tremendous amounts of self discipline, but I believe ANYONE is capable of achieving it. I am only twenty one years old and not a nutrition expert (or at least not yet). But these tips can help anyone looking to shed a few pounds. They helped me lose around twenty pounds. Maybe, they can help you.</div>
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1. Get active. I, personally, relied on one hour strength training class to eliminate all the excess goodies I was putting into my mouth. Yet, eating brownies at 1 am is not a very logical idea, if you are trying to lose weight. Therefore, I believe including some type of physical activity is important for a person's health. Think about it. Why were we given legs? FOR MOVEMENT!!! </div>
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2. Indulge in the morning. When I say indulge, I mean tiny amounts. I make sure to have some kind of sweet pastry or tiny piece of chocolate always in the morning. It's definitely a mind thing, but it motivates me to remain active throughout the day: to take the stairs instead of the elevator, or walk to the train instead of the bus. </div>
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3. When I do indulge in the morning, I take a little piece of the cookie or whatever I am consuming, then WALK AWAY. Standing there and eating it while the other half lays in front of you creates more temptation to eat the rest. With that being said, never eat straight from the bag. Put it in a bowl, cup, plate, etc; make a point to take the bag and put it back on the highest shelf possible and WALK AWAY. Think about it: if your sitting on a couch, lounging and relaxing, the last thing you want to do is get back up out of that comfortable couch and reach for more of those chips. Portion control (self control) at its finest.</div>
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4. Read the labels of everything you buy or plan on eating. When I mean labels, I mean serving size. For many years, I was one of those people who got excited when I saw that a whole packet of cookies equaled only 50 calories, 2 g of fat. But if I would have looked closer, that accounted for only one cookie. Therefore, look at everything on the label. Buy a measuring cup if you have too. Yes, my room mates made fun of me for measuring everything I ate to account for the serving size. But believe me, it helps tremendously!! It's always good to know exactly what you are putting into your body, especially if you are looking to lose weight.</div>
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5. Cut out chips, soda, and condiments. Honestly, I lost so much weight just from removing these three components out of my life. At first, a hamburger will taste incomplete without ketchup, but honestly you get used to it, and will thank yourself in the long run. The condiments I no longer use consist of: ketchup and mayonnaise. Now, if I were to use them, they would make my stomach upset which is interesting. Maybe, it is my body reminding me of that promise I made to myself.</div>
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Substitutes I use instead of chips: vegetable steamers (that contain no sauce added to them.. Examples: plain broccoli, mixed veggies, etc). Complete lifesaver! Only takes about 5 minutes all you need is a microwave (my best friend). </div>
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6. I admit I crave ice cream pretty much every night. But, I realized that if I substitute that sweet craving with a little fruit, it helps satisfy that craving. However, we all have those nights where we NEED and I mean REALLY NEED a sweet fix. If you have one of those nights, what I do is take a spoon (medium size or large) take a spoonful of that ice cream, close the ice cream tub up, put it in the freezer, and then eat that spoonful of ice cream. Usually that one spoonful helps satisfy my craving. Definitely a mind thing because you got that sweet fix, or at least convinced yourself that you did. </div>
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7. If your able to, start jogging. Honestly, I avoided running my whole life. I hated the treadmill and felt like I was going to have a heart attack every time I increased the speed. But, running outside is an amazing experience. Does not matter what speed you run at, just getting outside and jogging is a great experience. If your new at running, start off slow. Then slowly build up to increase your speed little by little. Honestly, once you start running, you will want to start eating better. Just thinking of all the time and effort you put into that run, makes you rethink what you are putting into your body afterwards.</div>
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Those are the simple tips that have helped me lose the weight and maintain the weight I am at now. You do not need to be an expert. Just need that motivation and confidence that you can do it!! It is possible!! It is never too late to start!!! </div>
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Anonymoushttp://www.blogger.com/profile/09704894042541557673noreply@blogger.com0