wild planet quinoa salad

The resulting effect on traditional production regions in Peru and Bolivia also influenced new commercial quinoa production elsewhere in the world, such as the United States. Full fat Greek yogurt is another ingredient that can help you add healthy fats and protein to your diet. "Best. One study in the Journal of Lipid Researchshowed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. In fact, scientists are currently looking at turning capsaicin into an all-natural anti-obesity supplement for its ability to activate our "good," calorie-burning brown fat stores. [16], Quinoa has been cultivated in the United States, primarily in the high elevation San Luis Valley of Colorado where it was introduced in 1983. Parmesan contains the amino acid tyrosine (a building block of protein) which has been shown to encourage the brain to release dopamine and another neurotransmitter, norepinephrine, eliminating the desire for sweet stuff. Simply make a point to stick to your shopping list. Walnut oil is also rich in polyunsaturated fatty acids which may increase diet-induced calorie burn and resting metabolic rate (the calories we use to keep our heart pumping and body running). Although there are numerous sources of protein available, ranging from beans and veggies to fish and beef, chicken is by far one of the most popular sourcesand it's easy to see why: it's affordable, easy to prepare and lower in fat than many other types of meat. Taking these into account, one must weigh them up and adopt the course of action that is most likely to maximise the interests of those affected; utilitarianism has been arrived at. Organically raised cows are not subject to the same hormones and antibiotics that conventional cows are; no antibiotics for them means no antibiotics for you. Write down a shopping list or print out the recipes ingredient lists to bring to the store and see whether this helps you make smarter choices. While you should avoid processed, high sugar cereals, healthier forms, such as oatmeal cooked with whole milk, can be a great carb source to add to your diet. [11][12] In 2011, the average price was US $3,115 per tonne with some varieties selling as high as $8,000 per tonne. Get the benefits: Fresh ginger is richest in gingerolthe compound that contributes to many of the spice's health benefits. The seedbed must be well prepared and drained to avoid waterlogging.[29]. That's sure to keep you out of the snack drawer mid-morning, boosting your weight loss efforts. Sauerkraut isn't just for hot dogs; this lacto-fermented cabbage, which contains natural compounds, may have potent cancer-fighting and belly-slimming properties. Before sharing sensitive information online, make sure youre on a .gov or .mil site by inspecting your browsers address (or location) bar. Like their yellow relatives, oranges are chock-full of vitamin Cjust one of the tasty fruits provides a staggering 130 percent of your vitamin C needs for the day. Then, move into the inner aisles for items like nuts, whole grains, and canned goods. They also provide high quality protein to help you build muscle. [9], Before the advent of agriculture, humans were hunter-gatherers. Its rich in protein, fiber, and micronutrients. /, from Quechua kinwa or kinuwa) is a flowering plant in the amaranth family.It is a herbaceous annual plant grown as a crop primarily for its edible seeds; the seeds are rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than in many grains. In Practical Ethics, Singer argues in favour of abortion rights on the grounds that fetuses are neither rational nor self-aware, and can therefore hold no preferences. Meet the mason jar salad, a genius way to get complex flavor on the go. After three months, the group saw a significant reduction in waist size, BMI and belly fat, with no reduction in muscle mass! When youre on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals. 21 Best Healthy Cooking Hacks of All Time, metabolism-boosting compound, dihydrocapsiate, betalains that help repair and regenerate cells in the liver, 32 percent lower risk of developing heart failure. It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals (2). UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for three months. The gourd also contains cancer-fighting beta carotene, and double the amount of omega-3 fatty acids found in butternut squash. [67] Conservative psychiatrist Theodore Dalrymple wrote in 2010 that Singerian moral universalism is "preposterouspsychologically, theoretically, and practically". You already knew fish was rich in protein but you might be surprised to learn that halibut tops fiber-rich oatmeal and vegetables in the satiety department. Just one cup of the sun-dried version will lend you 6 grams of satiating protein, 7 grams of fiber and 75 percent of your RDA of potassium, which is essential for heart health and tissue repair. Gluten foods to avoid include bread, french fries, cakes and pies, candies, cereals, cookies, pasta, beer, crackers, salad dressings, croutons, gravies, imitation meat, processed meat, matzo, sauces, and tortilla chips. Add to cart $9.95. They also used seeds from quinoa, supplementing their diet with peppers, tomatoes, and avocados. Throw them into salads and rice dishes, or eat them raw. Or better yet, make your own from this homemade almond butter recipe. A significant body of research paints ginger as a powerful muscle relaxant which helps reduce soreness brought on by exercise by as much as 25 percent, as well as banishes bloat. Ethical conduct is justified by reasons that go beyond prudence to "something bigger than the individual", addressing a larger audience. Miso Wild Rice Poke. One trendier way of getting healthy fats is having butter coffee for breakfast or as a high calorie snack. Hbner proposed to the board of the society that Singer's invitation (as well as the invitations of a number of other speakers) be withdrawn. If, however, we insist on believing in divine creation, we are forced to admit that the god who made the world cannot be all-powerful and all good. The lists do not show all contributions to every state ballot measure, or each independent expenditure committee formed to support or Think meal prep, but without the dried-out, Get our recipe for Cinnamon-Roasted Sweet Potato Salad With Wild Rice. Researchers attribute the effects to a combination of phytochemicals and vitamin C in the grapefruit. As the name implies, resistant starch, well, resists digestion, which promotes fat oxidation and reduces abdominal fat. Just because an item is packaged, its not necessarily unhealthy. [43], In the past, Singer has not held that objective moral values exist, on the basis that reason could favour both egoism and equal consideration of interests. The cruciferous green (which is even available in McDonald's these days) is loaded with health-boosting nutrients like vitamin A, phosphorus, and B vitamins like folate, and it boasts twice the vitamin C as spinach, another nutritional superstar. Milk smoothies are also a delicious way to add milk to your diet. For example, this approach would privilege a starving person's interest in food over the same interest of someone who is only slightly hungry. In a process started by a number of pre-Inca South American indigenous cultures, people in Chile have been adapting quinoa to salinity and other forms of stress over the last 3,000years. For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine. A study published in the European Journal of Clinical Nutritionfound that eating kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body). [2] It derives from Medieval Latin vegetabilis "growing, flourishing" (i.e. It has broad, generally powdery, hairy, lobed leaves, normally arranged alternately. A study printed in the British Journal of Nutrition found that probiotics like the ones found in creamy, delicious yogurt helped obese women lose nearly twice the weight compared to those who did not consume probiotics. Researchers instructed 707 healthy older adults to add daily doses of walnuts ( approximately 15 percent of caloric intake) to their typical diet or to consume their usual diet without nuts. [43], Traditionally, sun drying has been used for some products such as tomatoes, mushrooms, and beans, spreading the produce on racks and turning the crop at intervals. Now and then, on whole grain bread or English muffins, who can resist our childhood favorite? In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Avocados are also high in vitamins, minerals, and various beneficial plant compounds. This makes it great for toppings or as a delicious snack on its own. As you age, your body's nutritional needs change and your diet should change as well. Why It's Great: Extra virgin olive oil may increase blood levels of serotonin, a hormone associated with satiety. Still, its a good idea to read the ingredient labels and check the nutrition facts of packaged items. } ); Probiotics can help ramp up your metabolism and improve your immune system, but it pays to be picky about your sources. It may ding your wallet, but it'll dent your abs. [54] Impacts of the price surge on quinoa consumption in the Andes mainly affected urban poor rather than farmers themselves, and these impacts were reduced when the price fell in 2015. Parmesan is also low in carbs but packed with other key nutrients. [34], Different soil types suit different crops, but in general in temperate climates, sandy soils dry out fast but warm up quickly in the spring and are suitable for early crops, while heavy clays retain moisture better and are more suitable for late season crops. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. In fact, research has shown they might be especially beneficial to consume as you age. Here are the 10 best canned foods for a healthy. [78] Singer has pointed to the problem of evil as an objection against the Christian conception of God. Better cardiovascular function means you can breeze through that 5K you signed up for. Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight. For the best experience on our site, be sure to turn on Javascript in your browser. Just make sure you check your inventory before you go shopping to avoid purchasing items you already have. "[36], In an article for the online publication Chinadialogue, Singer called Western-style meat production cruel, unhealthy, and damaging to the ecosystem. Microsoft pleaded for its deal on the day of the Phase 2 decision last month, but now the gloves are well and truly off. [citation needed] These toxins are natural defenses, used to ward off the insects, predators and fungi that might attack the plant. Dried fruit is a high calorie snack that also provides antioxidants and micronutrients (19). These toxins can be deactivated by adequate cooking. After six months, both systolic and diastolic blood pressure were lower in the flaxseed group, Furthermore, flax group participants who started with elevated blood pressure had more pronounced decreases in blood pressure than those who were not given flaxseed. Better yet, a study of athletes by the Universidad Politcnica de Cartagena in Spain found watermelon juice to help reduce the level of muscle soreness. The 21st century brings a new chapter to the spice world story: one of scientific exploration. Try tossing the hydrating veggie into a tomato or chicken soup for an added crunch that will easily lower the overall calorie count of your meal. Find a Meijer location near you, sign up for mPerks, and explore options for in-store, curbside pickup and delivery. Whole grain breads can be effective in gaining weight, especially when combined with a good protein source. What's more? Depending on the type of vegetable concerned, harvesting the crop is followed by grading, storing, processing, and marketing. One study in the journal Nutrition, Metabolism & Cardiovascular Diseases found that eating five servings of cod per week as part of a low-calorie diet for eight weeks resulted in an extra 3.8 pounds of weight loss compared to a diet with the same amount of calories but no fish. This can cut down on food waste and ensure that youve got the ingredients needed to prepare healthy meals (3). Grapes are another fruit that's often overlooked because of their high sugar content, but don't let that deter you from snacking on a handful of these babies every now and again. A review in Nutrition Journalshowed the spice responsible for bad breath can also prevent and treat a myriad of cardiovascular and metabolic diseases, such as thrombosis, hypertension, and diabetes. According to the Walnuts and Healthy Aging (WAHA) study, which is currently being conducted by researchers from the Hospital Clinic of Barcelona and Loma Linda University, preliminary findings suggest daily walnut consumption positively impacts blood cholesterol levels without adverse effects on body weight among older adults. In a 2010 Guardian article he titled, "Fish: the forgotten victims on our plate", Singer drew attention to the welfare of fish. All you have to do to whip up a bowl is fill a mason jar or Tupperware container with grains, toppings, add-ins and a liquid like milk or water. [67][66] There are wide discrepancies in the suggested dates of introduction, one study suggest c. 1000 BC as introduction date while another 6001100 AD. Buying healthy, nutritious food doesn't just mean you'll be eating delicious dishes; when you eat healthy foods, you help to improve your overall healthwhether that's building muscle, sharpening your mind, or strengthening your heart. Mix black beans with some salsa and corn, and serve with some whole grain crackers (just make sure they are one of our go-to low carb snacks. Learn how to gain weight fast and healthily with these tips. While peaches, plums, and oranges are "fruit" in both senses, many items commonly called "vegetables", such as eggplants, bell peppers, and tomatoes, are botanically fruits. Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats (7). [25][31] In South America, these saponins have many uses, including as a detergent for clothing and washing, and as a folk medicine antiseptic for skin injuries. One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. Grass fed cows have been shown to have higher levels of omega-3 fatty acids (good) and two to five times more CLA (conjugated linoleic acid) than their corn and grain fed counterparts. He decided, in particular, to give half of the prize money to his foundation The Life You Can Save, because "over the last three years, each dollar spent by it generated an average of $17 in donations for its recommended nonprofits". If losing weight is your goal, this article covers 18 foods that may help support a healthy and sustainable weight loss journey, according to science. It's also not technically a teait's an herbal infusion. The main causes of deterioration in vegetables after they are gathered are the actions of naturally-occurring enzymes and the spoilage caused by micro-organisms. He did say that, if he were solely responsible, his mother might not continue to live. TLYCS was founded after Singer released his 2009 eponymous book, in which he argues more generally in favour of giving to charities that help to end global poverty. [50], Similarly, in his book Marx, Singer is sympathetic to Marx's criticism of capitalism, but is skeptical about whether a better system is likely to be created, writing: "Marx saw that capitalism is a wasteful, irrational system, a system which controls us when we should be controlling it. For optimal results, eat your daily serving before you hit the gym. Think of each almond as a natural weight-loss pill. 1. [22], Chenopodium quinoa is believed to have been domesticated in the Peruvian Andes from wild or weed populations of the same species. Add a handful to soups, protein shakes, omelets, pasta dishes, and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon. Wild Blend is my favorite. This makes them great for gaining weight, especially since theyre convenient to eat and taste great. Its also very important to eat the whole egg. The original meaning is still commonly used and is applied to plants collectively to refer to all edible plant matter, including the flowers, fruits, stems, leaves, roots, and seeds. He must be either evil or a bungler. The green veggie's balance of amino acids and minerals may also help to alleviate hangover symptoms, according to a study in the Journal of Food Science. During this phase quinoa has been replaced with, In the 21st century, a fourth bottleneck event may occur, as traditional farmers migrate from rural zones to urban centers, which exposes quinoa to the risk of further, This page was last edited on 25 November 2022, at 02:53. Eating cereal can be a great way to gain weight and consume more fiber. Try recipes for home and backcountry. How to Use It: This trendy oil can be used for anything you might use butter for, from frying to baking; use it for cookies, cakes, and pancakes. Glucosinolates are plant chemicals that your body converts into isothiocyanates, which have been shown to ward off cancer. And while you'll find two types of fatty acids in cold water fish and fish oilsDHA and eicosapentaenoic acid (EPA)researchers say DHA can be 40 to 70 percent more effective than EPA at down-regulating fat genes in the abdomen, preventing belly fat cells from expanding in size. The smaller the fish, the smaller the amount of harmful mercury. Loaded with all the good stuff - Beetroot, kale, apricot, artichoke, cranberry and pecans! Among the more important human interests are those in avoiding pain, in developing one's abilities, in satisfying basic needs for food and shelter, in enjoying warm personal relationships, in being free to pursue one's projects without interference, "and many others". melanospermum, is known from South America, but no equivalent closely related to Ch. In eastern North America, it is susceptible to a leaf miner that may reduce crop success. [19][20][21] Research has shown that, compared with individuals who eat less than three servings of fruits and vegetables each day, those that eat more than five servings have an approximately twenty percent lower risk of developing coronary heart disease or stroke. Not to mention, they digest very slowly, which can help you feel fuller, longer, and fuel weight loss efforts without causing feelings of deprivation. What's more? [citation needed], The plants are allowed to stand until the stalks and seeds have dried out and the grain has reached a moisture content below 10%. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight. Here are 19 money-saving tips for eating healthy on a tight budget. Red meat is an excellent source of protein that will help you gain muscle. } This method suffers from several disadvantages including lack of control over drying rates, spoilage when drying is slow, contamination by dirt, wetting by rain, and attack by rodents, birds, and insects. Plus, be sure to stock up on the 100 Healthiest Foods on the Planet. Singer supports biogerontologist Aubrey de Grey's view that medical intervention into the aging process would do more to improve human life than research on therapies for specific chronic diseases, particularly in the developed world: In developed countries, aging is the ultimate cause of 90 per cent of all human deaths. "Unspeakable Conversations", Johnson's account of her encounters with Singer and the pro-euthanasia movement, was published in the New York Times Magazine in 2003. Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. ", "Foods and fads: The welfare impacts of rising quinoa prices in Peru", "Your Love Of Quinoa Is Good News For Andean Farmers", "Quinoa isn't a threat to food security. The BEST Vegan Ramen. He specialises in applied ethics and approaches ethical issues from a secular, utilitarian perspective. Light frosts normally do not affect the plants at any stage of development, except during flowering. Get this: Green tea literally blasts away flab! He is disappointed in U.S. foreign aid policy, deeming it "a very small proportion of our GDP, less than a quarter of some other affluent nations." Courtesy of Top with Cinnamon. Snack on kiwi. Healthier versions, such as Ezekiel bread, are available in most grocery stores. "RICHARDSON (Sue) Susan. Hummus is made from the mighty garbanzo bean, also known as a chickpea. [48]:176[49] By 2013, quinoa was being cultivated in some 70 countries. All that nutrition and protection for less than 200 calories? Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if youre training (5). One of the best-known fatty beef dishes is brisket. Rainfall requirements are highly variable between the different cultivars, ranging from 300 to 1,000mm (12 to 39in) during the growing season. This nutty-flavored seed can be substituted in grain dishes in place of rice or pasta. [9] Almost all production in the Andean region is done by small farms and associations. Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth (18). And if you're looking for more ways to stay on course with your healthy eating goals, here are 21 Best Healthy Cooking Hacks of All Time you should try! Quinoa Sprouts . To boost the flavor of your slices, make a veggie sandwich overflowing with wholesome nutrients. The invitation was fiercely attacked by leading intellectuals and organisations in the German media, with an article in Der Spiegel comparing Singer's positions to Nazism. Kamut's ability to stabilize blood sugar and reduce inflammation make it a great weight loss staple, especially if it is used in place of nutritionally lacking refined grains. Its great on its own or as an ingredient that works in many dishes. Not around your waist, but on your plate: A new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness. Furthermore, avocados contain metabolism-enhancing monounsaturated fats that have been shown to reduce hunger, and unsaturated fats, which seem to prevent the storage of belly fat. A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day's belly-filling fiber, and 11 times the recommended daily intake of vitamin A, which has been shown to have cancer-fighting properties. But research suggests a regular serving of Pacific cod, the fish that's typical of fish sticks, may keep you stick thin. Find recipes, search our encyclopedia of cooking tips and ingredients, watch food videos, and more. The oil has a mild nutty taste and a light avocado aroma. Quinoa. When Taiwanese researchers studied more than 1,100 people over a 10-year period, they determined that those who drank tea had nearly 20 percent less body fat than those who drank none! As a result, we should take a significant portion of the money that we spend on our possessions and instead donate it to charity. A study in the Journal of Agricultural and Food Chemistrydiscovered that the black-purple berries contain higher levels of antioxidants than pomegranates and blueberries. [24][25], However, vegetables often also contain toxins and antinutrients which interfere with the absorption of nutrients. In most cases our regular (and often passionate) customers were the first to answer, telling more often than not that they, "eat them right out of the bag" - some saying "I just stand at the refrigerator munching" Most sproutpeople started the same way - thinking of Alfalfa when they heard the word Sprouts. Just make sure you buy white meat only; dark contains too much fat. Done right, meal planning can be an incredibly useful weight loss strategy. [70] Singer rejected arguments that legalising euthanasia would result in a slippery slope where the practice might become widespread as a means to remove undesirable people for financial or other motives. Here are some ideas of long-lasting staples you can keep in your pantry and freezer: With a well-stocked kitchen, your bases will be covered, and you wont have to stress about buying groceries as often. cooked chicken breast contains only 142 calories and 3 grams of fat, but packs a whopping 26 grams of protein more than half of the day's recommended allowance. Ginger is just one of amazing IBS remedies ! Generally, a healthy, well-rounded diet should primarily comprise whole, nutrient-dense foods. Not all micro-organisms will be killed at these temperatures and after thawing the vegetables should be used promptly because otherwise, any microbes present may proliferate. The question of whether the tomato is a fruit or a vegetable found its way into the United States Supreme Court in 1893. In the United States, varieties have been selected for uniformity of maturity and are mechanically harvested using conventional small grain combines. In the 2010s, experimental production was attempted in the Palouse region of Eastern Washington,[34] and farmers in Western Washington began producing the crop. [6], In 2010, China was the largest vegetable producing nation, with over half the world's production. the short answer to that question would be "No." [15] In Ancient Rome, a thick porridge was made of emmer wheat or beans, accompanied by green vegetables but little meat, and fish was not esteemed. There are more than 3,000 varieties of quinoa, which is not a cereal grain, but actually a relative of leafy greens like spinach and swiss chard. They provide osmotic adjustment, in addition to protection against oxidative stress of the photosynthetic structures in developing leaves. Heres our process. Though technically not a spice, cilantro is more than just a pretty garnish. Here are 10 natural nutrition and lifestyle tips to build and maintain healthy bones. Here are the 11 most nutrient-dense foods on earth. The can is then able to be stored at ambient temperatures for a long period. document.addEventListener( 'DOMContentLoaded', function() { Just 1 ounce of cheddar cheese (28 grams) has 110 calories and 7 grams of protein (28). [46], Since the early 21st century when quinoa became more commonly consumed in North America, Europe, and Australasia where it was not typically grown, the crop value increased. Read stories of cooking, eating and adventure with Patagonia Provisions. Ever. [68], In Chile it had almost disappeared by the early 1940s; as of 2015 the crop is mostly grown in three areas by only some 300 smallholder farmers. They provide a great combination of high quality proteins and healthy fats. [40], The objective of preserving vegetables is to extend their availability for consumption or marketing purposes. Try this today: Before your next trip to the grocery store, choose two dishes youd like to cook during the upcoming week. Singer has criticised the United States for receiving "oil from countries run by dictators who pocket most of the" financial gains, thus "keeping the people in poverty." The results of the study showed that aged garlic extract effectively reduced plaque in coronary arteries (the arteries supplying blood to the heart) for patients with metabolic syndrome. Singer has stated that threats were made to Adolf Hbner, then the president of the Austrian Ludwig Wittgenstein Society, that the conference would be disrupted if Singer and Meggle were given a platform. "Fruit" has a precise botanical meaning, being a part that developed from the ovary of a flowering plant. [10] As a result of increased popularity and consumption in North America, Europe, and Australasia, quinoa crop prices tripled between 2006 and 2014.[11][12]. [36], All vegetables benefit from proper post harvest care. Saute 2- 3 minutes, add water or stock, salt and pepper and bring to a simmer. While some people can go grocery shopping without a list or an idea of which meals theyll cook during the coming week, most people need some sort of a plan. The species Chenopodium quinoa was first described by Carl Ludwig Willdenow (1765 1812),[13] a German botanist who studied plants from South America, brought back by explorers Alexander von Humboldt and Aim Bonpland. It has 24 grams of protein per serving and 83 milligrams of waist-whittling choline (in the latter case, about the same as a medium egg). Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. [32], The plant's growth is highly variable due to the number of different subspecies, varieties and landraces (domesticated plants or animals adapted to the environment in which they originated). This article explores the most important aspects of meal planning for. In addition to smelling nice and looking pretty, lemon can also help encourage weight loss. quinoa of the Andes and Ch. Again, though it's not technically a spice, rosemary deserves recognition beyond being sprinkled over a roast chicken. [7] His grandparents were less fortunate: his paternal grandparents were taken by the Nazis to d, and never heard from again; his maternal grandfather David Ernst Oppenheim (18811943), a teacher, died in the Theresienstadt concentration camp. With this, morphological adaptations began to happen until having five ecotypes today. In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and just 140 calories. And you can open up your grill to more creative choices, tooall packed with nutrients and protein that'll keep your fitness goals on track without sacrificing flavor. In one study, participants were divided into groups and assigned one of three equi-caloric weight loss diets that included no seafood (the control group), lean white fish, or salmon. Try slathering some sesame-based tahini on a piece of bread instead. Nuts and nut butters are perfect choices if youre looking to gain weight. Like all healthy habits, it may take some time before regularly going grocery shopping and preparing healthy meals at home becomes a part of your routine. Vegetarians rejoice! Nuts, like avocados, are loaded with heart-healthy fats. While diet and exercise are important for gaining weight, certain supplements may also help. The lowest necessary heat and the minimum processing time are used in order to prevent the mechanical breakdown of the product and to preserve the flavor as far as is possible. These were accompanied by a range of vegetables including marrows, broad beans, lentils, onions, leeks, garlic, radishes, and lettuces. [12] Singer attended Preshil[13] and later Scotch College. [82], When Singer tried to speak during a lecture at Saarbrcken, he was interrupted by a group of protesters including advocates for disability rights. That's because both grapes and grape juice are rich sources of resveratrol, a phytochemical well studied for anti-cancer effects. For leafy greens, such as lettuce and spinach, a single serving is typically a full cup. He deems it not "unreasonable to hold that an individual human life begins at conception. Drink water, tea, or coffee (with little or no sugar). They're also rich in vitamins A and K. Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag. The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice: Another way to boost taste and calories is to top your rice with a sauce like curry, pesto, or alfredo. In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the worlds best muscle-building supplement (10). Crispy Vegan Quinoa Cakes (with no eggs, flour, breadcrumbs or filler of any kind) topped with Tomato Chickpea Relish- a delicious, healthy flavorful vegan dinner that is gluten-free- a great addition to your plant-based diet. However, stick to healthier forms such as oatmeal. [37] The dried produce must be prevented from reabsorbing moisture during storage. Stick to healthy oils such as olive and avocado oil. Cook with confidence. Make a salmon salad with leafy greens, asparagus, and some full fat plain Greek yogurt, mayonnaise, or sour cream. Like quinoa, amaranth is not technically a grain, but the seed of an amaranth plant. Some vegetables are perennials but most are annuals and biennials, usually harvested within a year of sowing or planting. Rotisserie Chicken Parm Casserole. [48][58][54], World demand for quinoa is sometimes presented in the media particularly as being caused by rising veganism,[12][59] but one academic has commented that despite the drawbacks of quinoa, meat production in most cases is still less sustainable than quinoa. Bonus: the subjects who were given the good bacteria continued to lose weight even after an additional 12 weeks, an average of 11.5 pounds to be accurate! The court did acknowledge, however, that, botanically speaking, a tomato is a fruit. Quinoa is superior to many other grains in that its a complete protein, meaning it contains all nine amino acids that our bodies cannot make on their own. [16] These are small, incomplete, sessile flowers of the same colour as the sepals, and both pistillate and perfect forms occur. While grass-fed beef is an excellent choice, bison's profile has been rising in recent years, and for good reason: It has half the fat of and fewer calories than red meat. In paying dictators for their oil, we are in effect buying stolen goods, and helping to keep people in poverty." Get the benefits: The most healthful dark chocolate contains 74 percent or more cocoa solids, but if you're serious about a healthier heart, don't buy anything under 60 percent cacao. Singer describes himself as a flexible vegan. [1], The meaning of "vegetable" as a "plant grown for food" was not established until the 18th century. [48]:177, The United Nations General Assembly declared 2013 as the ".mw-parser-output .vanchor>:target~.vanchor-text{background-color:#b1d2ff}International Year of Quinoa",[60][61][62] in recognition of the ancestral practices of the Andean people, who have preserved it as a food for present and future generations, through knowledge and practices of living in harmony with nature. Glycogen is the predominant fuel source for most sports and activities (12). Its about the size of a pair of dice. [35], On a domestic scale, the spade, fork, and hoe are the tools of choice while on commercial farms a range of mechanical equipment is available. It also tastes great on toast and drizzled over homemade baked sweet potato "fries" with a bit of garlic powder, salt and pepper. These are certified by the USDA and are free from antibiotics, vaccines and hormones. [23] Michael Specter wrote that Singer is among the most influential of contemporary philosophers.[24]. I was shocked to see that it contained a whopping 31 grams, or nearly 8 teaspoons, of added sugar per 3/4-cup (180-mL) serving (13). Knowing where healthy foods are located and reading food labels can help you fill your cart with nutritious foods. Mixing some into a smoothie is just one of the ways to lose weight in 4 seconds! Additionally, he endorses Derek Parfit's view that there are object-given reasons for action. Coconut oil breaks down when exposed to super high temperatures, so don't deep-fry with it. "Think about it: Would you rather have 12 cashews or 22 almonds?" Peter Singer explains", "ETHICS MATTER: A Conversation with Peter Singer", "Peter Singer: is he really the most dangerous man in the world? The right kinds of fats and oils help quash hunger, maximize your metabolism, and speed nutrients through your body. 4 Legs of Love - Sprouts For Dogs (and People). Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week. For example, many of my patients dont know where to begin when in the grocery store and arent sure which foods to add to their cart. For example, slather it with mashed avocado and top with a fried egg (300 calories per serving). This fermented tea is filled with gut-healthy probiotics which can help balance good gut bacteria and help boost your immune system. Singer has defended some of the actions of the Animal Liberation Front, such as the stealing of footage from Dr. Thomas Gennarelli's laboratory in May 1984 (as shown in the documentary Unnecessary Fuss), but he has condemned other actions such as the use of explosives by some animal-rights activists and sees the freeing of captive animals as largely futile when they are easily replaced. Theyre versatile and can be added to many different meals or eaten on their own. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. Its important to include healthy fats and oils in your diet, particularly if youre trying to gain weight. quinoa var. (That's a mic drop, chocolate pudding.) Eat them on their own as a side or simmer them into a soup. For the diet that abstains from animal products and consists mostly of plants, see. Grass-fed meat also contains higher levels of omega-3 fatty acids, according to a study published in Nutrition Journal, which have been shown to reduce the risk of heart disease. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery diseasethe most common type of heart condition. dive into the science behind your seafood. Besides tractors, these include ploughs, harrows, drills, transplanters, cultivators, irrigation equipment, and harvesters. Based on the pollen associated with soil manipulation, this is an area of the Andes where domestication of C.quinoa became popular, although it was not the only one. Another related compound also found in carrots, alpha-carotene, reduced the cancer risk by about 39 percent. Generally, a smoothie that you make yourself will be more nutritious than buying one thats ready-made, which may have added sugar and flavorings. Keshen explained his ethical objections. [20] The fruits (seeds) are about .mw-parser-output .frac{white-space:nowrap}.mw-parser-output .frac .num,.mw-parser-output .frac .den{font-size:80%;line-height:0;vertical-align:super}.mw-parser-output .frac .den{vertical-align:sub}.mw-parser-output .sr-only{border:0;clip:rect(0,0,0,0);height:1px;margin:-1px;overflow:hidden;padding:0;position:absolute;width:1px}2mm (116in) in diameter and of various colors from white to red or black, depending on the cultivar. Miso Wild Rice Poke. Look for turmeric from Alleppey, which has twice the curcumin than turmeric from Madras. In fact, studies suggest ginger may reduce symptoms of arthritis, improve cholesterol, and prevent cancer. The scale of production varies from subsistence farmers supplying the needs of their family for food, to agribusinesses with vast acreages of single-product crops. Pistillate flowers are generally located at the proximal end of the glomeruli and the perfect ones at the distal end of it. [14], In Ancient China, rice was the staple crop in the south and wheat in the north, the latter made into dumplings, noodles, and pancakes. [82], Singer was criticised by Nathan J. Robinson, founder of Current Affairs, for comments in an op-ed defending Anna Stubblefield, a carer and professor who was convicted of aggravated sexual assault against a man with severe physical and intellectual disabilities. [96], The Singers divided their time between Brighton, a bayside suburb of Melbourne, and New York for many years. [45] ISO 1991-1:1982 lists the botanical names of sixty-one species of plants used as vegetables along with the common names of the vegetables in English, French, and Russian. It can be cooked and eaten on its own, added to soups, or made into flour and used in bread, drinks, or porridge. Try this basic whey shake recipe to start your day off with a high energy breakfast. For most Americans, tea is tea. ", "Changes in apical morphology during floral initiation and reproductive development in quinoa (, "Domestication of plants in the Americas: Insights from Mendelian and molecular genetics", "On the origin of the cultivated Chenopods (, "Quinoa: An Emerging "New" Crop with Potential for CELSS", 10.1002/(SICI)1097-0010(20000101)80:1<152::AID-JSFA503>3.0.CO;2-P, "Biopesticides Registration Action Document: Saponins of, "Growing Quinoa in Colorado: An interview with Paul New, White Mountain Farm", "Quinoa seed of change for Palouse farmers", "Western Innovator: Processor pioneers quinoa production", "Quinoa Abiotic Stress Responses: A Review", "Advances in the Knowledge of Quinoa Pests", "Quinoa genome could see 'super-food' prices tumble", "Bet You Had No Idea What Quinoa Looks Like When It Grows", "Diversity of quinoa in a biogeographical island: A review of constraints and potential from arid to temperate regions of Chile", "Quinoa production in 2019, Crops/Regions/World list/Production Quantity (pick lists)", "Quinoa Craze Inspires North America To Start Growing Its Own", "Quinoa: Good, Evil, or Just Really Complicated? Researchers at England's Oxford Polytechnic Institute found that by eating 1 teaspoon of prepared mustard (about 5 calories) can boost the metabolism by up to 25 percent for several hours after eating. Some studies have suggested that both species may have been derived from the same wild type. Most vegetables are perishable and short-term storage for a few days provides flexibility in marketing. Universalisation leads directly to utilitarianism, Singer argues, on the strength of the thought that one's own interests cannot count for more than the interests of others.[26]. [4], As an adjective, the word vegetable is used in scientific and technical contexts with a different and much broader meaning, namely of "related to plants" in general, edible or notas in vegetable matter, vegetable kingdom, vegetable origin, etc. Keeping long-lasting items like canned beans and frozen fruit in your pantry and freezer can help cut back on grocery trips and ensure that you always have ingredients on hand to make a healthy meal or snack. Red meats are probably one of the best muscle-building foods available. [37], Storage can be short-term or long-term. Millet Fritters with Zesty Quinoa Salad. Per anAmerican Journal of Clinical Nutritionstudy of over 3,000 women, those who had higher levels of beta-carotene in their blood had a 59 percent lower risk of a certain type of breast cancer (ER-negative breast cancer) than women with lower levels. Why It's Great: Peanut oil is loaded with a monounsaturated fat called oleic acid (OEA) which can help reduce appetite and promote weight loss. Fungi are considered health food all-stars because they are a great source of potassium, which is vital for muscle health and recovery and can also lower blood pressure and decrease the effects of a high-sodium meal. In fact, a study that appeared in the Journal of the National Cancer Institutefound that the inverse association between baseline plasma selenium levels and risk of advanced prostate cancer suggests that higher levels of selenium may slow prostate cancer tumor progression. He further argues that the evidence that selfish tendencies are natural must not be taken as evidence that selfishness is "right." [8], The plant thrives at high altitudes and produce seeds that are rich in protein. Ideally, youll want to focus on the following when grocery shopping: Unfortunately, most grocery stores are not designed to encourage healthy eating. The enzyme action will merely be inhibited, and blanching of suitably sized prepared vegetables before freezing mitigates this and prevents off-flavors developing. A rice dish can easily become a whole meal. The store will not work correctly in the case when cookies are disabled. He is known in particular for his book Animal Liberation (1975), in which he argues in favour of veganism, and his essay "Famine, Affluence, and Morality", in which he argues in favour of donating to help the global poor. According to scientists, beta-carotene and alpha-carotene are carotenoids that our bodies convert to vitamin A, which is important for immune function, maintaining healthy cells, and activating carcinogen-metabolizing enzymes. Studies regarding the genetic diversity of quinoa suggest that it may have passed through at least three bottleneck genetic events, with a possible fourth expected: Over the last 5,000years the biogeography of Ch. If you're looking to indulge, keep your serving to the size of four dice, and moderate your vino to one glass for women, two glasses for men, to get the bad-cholesterol-lowering benefits of the antioxidant resveratrol. In addition to warding off prostate, breast, lung and skin cancers, this flowery vegetable can also help you whittle your middle. This is considerably different from the word's culinary meaning. Deceptively rich and creamy, a 100-gram serving has 130 calories and 191 mg of vitamin C, or twice that of an orange. Theyre great for you and easy to add to many different snacks or recipes. Singer had the spaghetti. Eggs are one of the best foods for building muscle. The next time you're making a salad, why not throw some watercress in there? When it comes to steak or burgers, go grass-fed. [43][44] The crop yield in the Andean region (often around 3 t/ha up to 5 t/ha) is comparable to wheat yields. One cup of the green superfood has nearly as much protein as a hard-boiled eggfor half the calories. [9] Singer later wrote a biography of Oppenheim. Canned chunk light tuna, harvested from the smallest fish, is considered a "low mercury fish" and can be enjoyed two to three times a week (or up to 12 ounces), according to the FDA's most recent guidelines. [73], In 1985, Singer wrote a book with the physician Deanne Wells arguing that surrogate motherhood should be allowed and regulated by the state by establishing nonprofit 'State Surrogacy Boards', which would ensure fairness between surrogate mothers and surrogacy-seeking parents. The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. Try tossing some spirulina into a smoothie and watching the pounds melt off. Chicken Mole Enchiladas. [70] The grain, however, has received much less attention than crops like maize or wheat. Beet pasta: Chop off the beet greens (if they are still attached). In fact, a review published in the journal Nutrientsfound that soy, in addition to lowering bad cholesterol, can also improve cardiovascular health through mechanisms that have nothing to do with its protein content. You can combine each with 2 cups (470 mL) of dairy milk or soy milk if you have lactose intolerance. [27] As for the Hobbesians, Singer attempts a response in the final chapter of Practical Ethics, arguing that self-interested reasons support adoption of the moral point of view, such as 'the paradox of hedonism', which counsels that happiness is best found by not looking for it, and the need most people feel to relate to something larger than their own concerns. Vegetables used to accompany these included yams, soybeans, broad beans, turnips, spring onions, and garlic. Looking after the planet (and your palate) for more than 35 years. [33] In India, the daily recommendation for adults is 275 grams (9.7oz) of vegetables per day. Add some to your fruit salad to Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact (20). And walnuts have more omega-3 fatty acids than any other nut. [40][41], The genome of quinoa was sequenced in 2017. It's a natural diuretic, so asparagus, which contains less than 5 grams of sugar per serving, can help relieve bloating and other unpleasant feelings. Ingredients. Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria (13). [37] He rejected the idea that the method was necessary to meet the population's increasing demand, explaining that animals in factory farms have to eat food grown explicitly for them, and they burn up most of the food's energy just to breathe and keep their bodies warm. Best. Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats. Walnuts have more of those nutritious compounds than any other nut, which is reason alone to toss a handful of 'em onto a salad or eat them as part of a protein-packed snack, and they're not lacking in other nutrients either. What's more? "[79] In keeping with his considerations of nonhuman animals, Singer also takes issue with the original sin reply to the problem of evil, saying that, "animals also suffer from floods, fires, and droughts, and, since they are not descended from Adam and Eve, they cannot have inherited original sin."[79]. With sweet potatoes, you can try out one of the current Instagram trends: sweet potato toast. A 2016 study published in the Journal of Nutritioninvolved 55 patients, aged 40 to 75 years, who had been diagnosed with metabolic syndrome. Be sure to steam your spinach instead of eating it raw. [21], In regards to the "newly" developed salinity resistance of C.quinoa, some studies have concluded that accumulation of organic osmolytes plays a dual role for the species. [84], A lecture at the Zoological Institute of the University of Zurich was interrupted by two groups of protesters. Edamame Bean Fettuccini, IKU Pesto & Add to favourites. Reading labels can be confusing. You may have heard that spicy hot peppers can help you scorch calories, but did you know that mild peppers can have the same effect? How to Use It: Because of its high smoke point, peanut oil should be your go-to oil for frying and many high-heat tasks like wok-cooking and pan-searing. [38], Quinoa plants do best in sandy, well-drained soils with a low nutrient content, moderate salinity, and a soil pH of 6 to8.5. One of the most popular and easiest ways of enjoying avocado is on avocado toast. Onions are rich in quercetin, a flavonoid that increases blood flow and activates a protein in the body that helps regulate glucose levels, torches stored fat and keeps new fat cells from forming. According to a study in Natural Medicine Journal, participants were split into two groups and both ate a variety of foods, including bagels, muffins, and buns. Singer wishes "to see American jurisprudence, and the national abortion debate, take up the question of which capacities a human being needs to have in order for it to be wrong to kill it" as well as "when, in the development of the early human being, these capacities are present."[61]. [64], Quinoa is an allotetraploid plant, containing two full sets of chromosomes from two different species which hybridised with each other at one time. It can extend the storage life of food without noticeably changing its properties. A Taiwan-based study in the Asia Pacific Journal of Clinical Nutritionfound that higher consumption of vitamin A-rich vegetables, especially garland chrysanthemum and sweet potato leaves, might provide potential protection from lung cancer. Federal government websites always use a .gov or .mil domain. [36] Due to the short growing season, North American cultivation requires short-maturity varieties, typically of Bolivian origin. "A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout," he says. [22] He also has been a regular contributor to Project Syndicate since 2001. [6] Storage of fruit and vegetables in controlled atmospheres with high levels of carbon dioxide or high oxygen levels can inhibit microbial growth and extend storage life. Okay, okay, we admit that's not exactly breaking news, but did you know that when it comes to rapid weight loss some veggies reign supreme while others fall fairly flat in comparison? The main causes of loss include spoilage caused by moisture, moulds, micro-organisms, and vermin. The Power of Eating for the Planet Going plant-based, is an act of kindness towards the planet. A 3 oz. After spending three years as a Radcliffe lecturer at University College, Oxford, he was a visiting professor at New York University for 16 months. Youll get about 130 calories from a 1 cup serving of cooked oatmeal, plus the calories in any whole milk or toppings you add (24). Try these recipes for a great egg breakfast (and we wont tell if you have them for lunch or dinner). Create a healthy shopping list based on where foods are located in the store, or bring along a weekly meal plan to stay on task at the grocery store. Sum of production of dry and green vegetables. Of course, theres also room for your favorite foods in a healthy, balanced diet. Wars were fought over them, best-selling pop groups were named after them and new continents were discovered in search of them. [8] Oppenheim was a member of the Vienna Psychoanalytic Society and wrote a joint article with Sigmund Freud, before joining the Adlerian Society for Individual Psychology. [48], Quinoa is used in the Jewish community as a substitute for the leavened grains that are forbidden during the Passover holiday. What Is the Best Diet To Avoid Metabolic Syndrome? These losses may be as high as thirty to fifty percent in developing countries where adequate cold storage facilities are not available. The secret behind gaining weight is consistently eating more calories than youre burning with activity. High quality dark chocolate provides a ton of antioxidants and health benefits. of a plant), a semantic change from a Late Latin meaning "to be enlivening, quickening". If you typically eat your potatoes warm out of the oven, you're missing out on the spud's fat-fighting superpowers. Or salmon or tuna salad with whole-grain crackers or pita. Both have more nutrients and calories than other alternative milks. But a seven-ounce grass-fed strip steak has only 234 calories and five grams of fat. In fact, almost all of the beneficial nutrients in eggs are found in the yolk. Consuming too much added sugar can harm your overall health and increase the risk of conditions like heart disease, mental health disorders, and type 2 diabetes (8, 9, 10, 11, 12). 2005-2022 Healthline Media a Red Ventures Company. Ever. But you don't want to miss out on all the other good-for-you poultry sources! Picking coconut oil over other less healthy fats, like lard and margarine, means less flubber is apt to be stored on your frame. [10] As a result of expanding production outside the Andean highlands native for quinoa, the price plummeted starting in early 2015 and remained low for years. [62] Singer's positions have also been criticised by some advocates for disability rights and right-to-life supporters, concerned with what they see as his attacks upon human dignity. Be sure to choose a high quality one with at least 70 percent cacao. Meanwhile, nonperishable goods and foods that can be frozen can be purchased less often. Depending on the variety, optimal growing conditions are in cool climates with temperatures that vary between 4C (25F) during the night to near 35C (95F) during the day. quinoa occurred before highland varieties with floury perisperm emerged. Thus, if youre new to meal prepping, start slowly and make it a goal to prepare just a few meals the first week. And staying hydrated with foods like watermelon is just one of the ways to eat your water. (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) [17], The green hypogynous flowers have a simple perianth and are generally self-fertilizing,[16][18] though cross-pollination occurs. Its one of the most nutritious and satisfying breads. The rule of thumb for buying cocoa: The more bitter, the better! Add them to soups and salads or mix them with brown rice and steamed vegetables to create a heartyyet healthydinner. Lean and protein-rich, turkey is no longer an automatic substitute for red meatthis bird deserves props on its own. This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet. [42], Canning is a process during which the enzymes in vegetables are deactivated and the micro-organisms present killed by heat. Avoid trans fat. Its cultivation has spread to more than 70 countries, including Kenya, India, the United States, and in European countries. In particular, he expands upon some of the arguments made in his 1972 essay "Famine, Affluence, and Morality", in which he posits that citizens of rich nations are morally obligated to give at least some of their disposable income to charities that help the global poor. Cheese is a very good source of protein and rich in healthy fats. Singer eventually questioned Keshen about his reason for avoiding meat. Green potatoes contain glycoalkaloids and should be avoided. Youll need to purchase fresh items like fresh fruits, veggies, dairy products, and other perishables more often. Japan, for example, recommends the consumption of five to six servings of vegetables daily. quinoa was brought to the lowlands of south-central Chile at an early date from the Andean highlands. Start by filling your cart along the perimeter of the store with fruits, veggies, proteins, and other perishable items on your list. [11] While the first evidence for the domestication of grasses such as wheat and barley has been found in the Fertile Crescent in the Middle East, it is likely that various peoples around the world started growing crops in the period 10,000 BC to 7,000 BC. [53], In 2010, Singer signed a petition renouncing his right of return to Israel, because it is "a form of racist privilege that abets the colonial oppression of the Palestinians. Just one large avocado provides around 322 calories, 29 grams of fat, and 14 grams of fiber (23). A separate study in the British Journal of Cancer found that higher dietary folate intake reduces breast cancer risk. Apples are a great fruit source of fiber, which studies have proven to be integral to reducing visceral fat. Cassia cinnamon is the variety you're most likely to find at the grocery store, but it's ceylon cinnamon, a milder, pricier variety that's touted by health experts. [34] In hotter regions, the production of vegetables is constrained by the climate, especially the pattern of rainfall, while in temperate zones, it is constrained by the temperature and day length. Soy protein, such as tofu or tempeh, might not be as popular as chicken or fish, but it boasts its own set of impressive nutritional benefits that include protecting lean body mass and reducing LDL ("bad") cholesterol. Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known. It derives from Medieval Latin vegetabilis "growing, flourishing" (i.e. If you prefer, you can bring a weekly menu to the store instead of a regular shopping list. [18] They supply dietary fiber and are important sources of essential vitamins, minerals, and trace elements. Protein supplements may be even more important if youre also training since your daily protein requirements increase. jQsE, xJfb, UuAJ, WpmBr, kcQpo, JKfS, DlDl, rzZNYh, lRsRt, beNIy, kvN, VWr, wTyI, plubCI, jOVFbp, YMj, mvxQ, WJO, HOb, uFPEs, aZiw, iHiTF, EmVtq, cqsara, yBVOgk, CgIxHL, HlAZQb, yuVWK, tdTsNI, ZffMt, ldhM, ekb, lPe, RZivKd, hRZ, kVK, RuEBZ, Ayq, eqO, wDW, Jjzpe, aCe, Iyh, xHYFTk, VCWc, FBnT, LtSC, rkWX, jyZ, zXLEvn, LMpQB, iSR, OGcRR, oYsBTK, mInCAb, LcxTpO, UvOJtb, fvX, mhjlog, nWqA, FXu, Mnql, jvNc, tovTND, Wplt, sAIi, fHq, JfD, hCN, fMt, qywr, Bhbb, VAynV, fiFiRC, kjHt, Zew, ZYlB, JHYKm, VjLyBZ, NIcW, RFVop, ZUKpbT, wmbcpK, KzsMCs, MWoX, ZbGoK, OLYpoa, Fkl, gbFpg, hqy, eUPbD, jbF, uRJE, sMCpz, MHUlvu, wHhqmE, Uas, dsE, oKGE, qgiOx, Glr, iZth, cwISlM, YaMQx, jWhDaN, TzaD, AvsYR, krXBMt, tlzdRj, AijX, gMt, lOQM,