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Watermelon: A Juicy, Fun Way To Take Your Vitamins

While kids want great taste, you want to give them the vitamins, minerals and fibre their growing bodies need. Serve watermelon and you can both be happy.

Watermelon is a fun, nutritious way to make sure active kids don't get dehydrated; it's 92 percent water.

A two-cup serving of watermelon is an excellent source of vitamins A, B6 and C, and it provides 7 percent of the recommended daily value of potassium, with only 80 calories.

Watermelon is fat-free and also contains fiber. Its beautiful red color comes from all-natural lycopene, an antioxidant that can help keep kids' bodies healthy.

Watermelon can be eaten at any meal, breakfast, lunch or dinner, and it's a wonderful snack for the whole family. Delicious on its own, watermelon is a fantastic ingredient in recipes, too. Previously just a summertime treat, tasty watermelon is now available year-round.

A watermelon carving makes a great addition to a kids' party buffet, and the birthday boy or girl can help make it. The salad inside can be as simple as a mixture of blueberries, seedless green grapes and balls of watermelon, cantaloupe and honeydew melon. It's colorful and kids love it.

Carving Instructions for Watermelon Fish

Slice 1/4 inch off the bottom lengthwise to provide a stable base.

With a melon baller, cut half circles over half the top of the watermelon in a rectangular shape, remove and set aside. This piece will be used for the top fin and tail.

Scoop out the flesh.

Cut out the tail shape and the melon balled fin-piece from the rectangular piece set aside earlier. Attach the fin and tail with sturdy, round toothpicks.

Cut out eyes using a melon baller. Trim around the outside of the eye socket, then place it back in, rind side out.

For the mouth, point a paring knife at a downward angle above the stem and slice through 3 inches on either side of the stem, cutting through the rind. Push out the mouth from the inside. For the side fin, cut 3 cuts into the side using the melon baller to make the curves on the back of the fin. Then slice straight cuts to form the top and bottom of the fin.

About Omega 3 Fish oils

Question: What’s all the fuss about Omega 3 fish oils? What do they do for my body?

Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better.

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

Also, research has shown that fish oils can help decrease the risk of arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

7 Reasons Why You Should Be Using Coconut Oil

It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.

1. Coconut oil doesn't turn to fat in your body.

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

2. Coconut oil increases your metabolism.

Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's.

The February 15, 2005 issue of Woman's World magazine stated that coconut oil is the "underground high-metabolism secret."

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

3. Coconut oil has omega 3 fatty acids.

Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

4. Coconut oil gives you energy.

Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.

5. One of the best things you can use on your skin and hair is coconut oil.

Coconut oil is one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

Not only does it soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

6. Coconut oil has healthy benefits that most other oils do not.

Evidence is mounting that coconut oil has anti-fungal, antibacterial and antiviral effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

7. Coconut oil is one of the best oils you can use for cooking.

It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don't do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

 Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won't be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!

7 Reasons to Grow Your own organic vegetable garden

If you have space for a few pots or even a small piece of land, it is a great decision to grow your own vegetables. It not only provides you with a source of organic health veggies, but ti's great exercise tending to it.

1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines and hyperactivity.

2. There will be no pesticides or synthetic fertilisers used. These chemical products are applied to obtain crops all the time regardless of plagues or weather conditions, and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.

3. Your vegetables will not be genetically modified (GM). Antibiotics, drugs and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice are vegetables which look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.

4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above, and they will be much more natural than any ones you would find at the supermarket. Your health will not be at risk because you will then know that nothing has been added to your vegetables.

5. Your own organic vegetables will be much tastier. The use of pesticides, synthetic fertilisers, hormones and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables, your cooking will be enhanced as their flavour will show fully.

6. Organic farming is friendly to the environment. Because you won't use pesticides or other equally harming products on your vegetables, you will not damage the soil or the air with the chemical components.

 7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded

10 Small Steps To Improve Your Health

Small steps are easier to achieve and more sustainable than huge overhauls to your lifestyle. 

1. Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top whole grains with fresh fruit slices and low-fat or fat-free milk.

4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium. Try including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

Walmer Paddling Pool Statement

Dover District Council and Your Leisure have been working hard to find a way to safely open Walmer Paddling Pool in line with the guidance from the government and Swim England. Unfortunately, this has not been possible, and we’ve taken the difficult decision not to open this season.

We know this is disappointing but the need for social distancing and strict hygiene measures would be impractical in such a small facility. Put simply, the strict limitations and restrictions that would need to be put in place would take away any enjoyment of using the pool.

Under the guidance, the required safe space for each bather is 6m² per person. This would limit the pool’s capacity to just 27 people. Along with the accompanying COVID-secure protocols, this would simply not be viable. We would also have to put in place similar restrictions for the surrounding green space.

On top of these challenges, we were unable to undertake any of the normal preparatory and maintenance works for re-opening during the lockdown.

Kevin Fordham, Managing Director of Your Leisure said: “This is not a decision Dover District Council and Your Leisure have taken lightly. Walmer Paddling Pool is a popular community venue and we’re so disappointed that Your Leisure is not able to reopen the pool this summer. Despite working tirelessly to come up with a viable solution to get Walmer Paddling Pool operational for the summer, the challenges were just too great.”

DDC and Your Leisure continue to work in partnership to safely re-open our leisure facilities as soon as possible. Tides Leisure Centre in Deal re-opened on 3 August with a restricted service for members only. The health and wellbeing of customers and staff is at the heart of all our plans.

#SaveLeisure Campaign

Community Leisure UK, ukactive and CIMSPA, have launched a joint campaign #saveleisure to highlight that nearly half of all public leisure facilities in the UK face permanent closure by the end of the year, unless Local Authorities receive urgent ring-fenced funding from the Government to overcome the enormous financial impact of the Covid-19 lockdown period and its legacy.

We are calling on Local Authorities, MP/MS/MSPs, other stakeholders and the public to back our campaign #saveleisure, and to lobby the Government for specific fixed term financial support to ensure we do not lose community leisure services across the UK. This funding would proportionally support public leisure across the devolved nations using the Barnett consequential.

Public leisure centres, swimming pools and community services are predominantly delivered through non profit distributing trusts (represented by Community Leisure UK) and in-house Local Authority departments. Combined, all public leisure providers face a shortfall of more than £800m this financial year (2020–21) and most providers are not eligible for the Government financial support packages currently available. 

There are 2,800 public leisure facilities in the UK, plus a significant number of facilities provided by independent community led non profit distributing trusts, employing over 76,000 full-time staff, in addition to freelance exercise instructors and casual workers such as personal trainers. We estimate that 48% of all public leisure facilities face closure, meaning as many as 1,300 could disappear by the end of the year, along with more than 58,000 jobs.

Although community leisure facilities and services can legally reopen from 25 July in England and legal reopening dates are expected to follow for Wales and Scotland, up to 35% will not be able to reopen due to the exceptional increased costs resulting from lost income during the lockdown period and due to operating at reduced capacity to comply with social distancing measures for an unspecified period. We have called for specific Government financial support to compensate for this, but to date this has not been forthcoming despite other sectors receiving funding, for example the much welcomed £1.6bn to arts and culture.

Local Authorities are facing unprecedented pressures due to Covid-19, and non-statutory services such as public leisure are therefore particularly at risk. Leisure services are often subsidised, particularly in deprived areas, to ensure the offer serves the needs of the whole community. Rather than generating large cash reserves, non profit distributing providers, such as those represented by Community Leisure UK, reinvest any surplus revenue to develop the offer for community benefit; these services are therefore vital to help close the inequalities gap.

  • Services many public leisure facilities provide have a positive impact on educational attainment, economic productivity, reducing crime and loneliness, and engaging inactive and disadvantaged communities.
  • Latest figures from 4global via Data Hub research indicate that public leisure provision contributes £3.8bn in social value to the UK (England, Scotland and Wales) every year, measured through savings to the NHS as well as improved wellbeing and mental health.
  • Public leisure facilities provide services in the most deprived areas of the UK and therefore play a vital role for people from lower socio-economic groups who are 18% less likely to be active than people from the most affluent groups.
  • Current participation trends indicate that people from BAME backgrounds would be disproportionately affected with the loss of public leisure facilities.

Letters have been sent to MP/MS/MSPs from Community Leisure UK, ukactive and leisure trust Chief Executives to outline the dire financial position that public operators face this financial year, and the need for the Government to provide ring-fenced funding to support Local Authorities to maintain vital community leisure assets and services that are so important to community health and wellbeing. Delay by the Government to a commitment to specific fixed term financial support will risk the loss of the following services:

  • Swimming pools, including children’s swimming lessons.
  • Facilities and services for sports clubs, community groups, particularly older people, BAME communities, religious groups, female-only groups, and schools.
  • Specialist physical activity referral and social prescribing services which help manage long-term conditions, rehabilitation and prehab.

Mark Tweedie, Chief Executive of Community Leisure UK, said: 

“We have worked with our partners ukactive, CIMSPA and others to provide compelling evidence demonstrating the financial issues and catastrophic consequences for leisure services. The situation is becoming time critical as we anxiously wait for a response from the Government.

Whilst leisure providers have worked very hard to ready facilities for safe reopening we want to make the public and our stakeholders fully aware that the nation’s cherished public leisure services remain at risk, because many Local Authorities will not be capable of financially sustaining them without specific Government financial support which we have requested.

Public leisure centres feature at the heart of communities – they are places where communities connect to socialize and have fun, they serve all age ranges and abilities, from parents with babies, through to sports clubs, walking groups and gentle exercise classes.

They play an essential part in supporting health and wellbeing and therefore reduce unmanageable escalating costs to the NHS and social services, and in these remarkable times, they will be vital to help millions of people maintain their physical and mental health, and build resilience to, and rehabilitate from, Covid-19.

Communities without leisure centres are unimaginable, so we are reaching out to everyone to unite behind our #saveleisure campaign for specific fixed term Government support to save our leisure facilities and community services.”

Tara Dillon, Chief Executive of CIMSPA, said:

“Leisure is a sector that creates enormous economic, health, social and community benefits, but it is one of the last to reopen. 

This has created huge financial challenges and we urge the Government to provide this additional targeted financial support to protect these public leisure facilities which are at serious risk of closure. 

If they are allowed to close, communities up and down the country will lose vital facilities, and we will lose many thousands of jobs among the talented and dedicated leisure workforce.”

Huw Edwards, Chief Executive of ukactive, said:  

“COVID-19 has been devastating to the fitness and leisure sector. This is a health crisis, and a secure and thriving sector will be crucial in supporting the nation’s health, wellbeing and recovery. 

That is why we are calling on the Government to provide crucial support for the entire sector by delivering urgent assistance through regulation and taxation,  as well as the vital financial investment needed to keep our essential facilities in operation. 

As part of this call, we have urged the Government to save public leisure by committing to an immediate £800m investment to address both the period of closure, and also the recovery as facilities reopen. Now, more than ever, the nation cannot afford to lose these vital community assets” 

Your Leisure’s Theatres Welcome Government Support for the Arts

All of us in the arts, from venues to performers, directors, technicians, box office staff, front of house, bar staff and our wonderful audiences, are delighted with the news that a £1.5bn support package has been put together by the Government after a successful campaign to save our vibrant cultural sector. The UK culture industry supports thousands of jobs, contributes over £10bn a year to the UK economy, and gives everyone the joy of experiencing live entertainment, great works of art, and the ability to learn about and celebrate our history. Losing our theatres, galleries and museums would have ripped the soul out of our nation; so this week we are very happy to hear the hugely encouraging news; even though challenges still lie ahead.

The culture support package is a welcome relief for all those whose lives are enhanced by the arts and we're sure over the coming weeks we’ll get to understand how this will be implemented and how it will impact on businesses.

As you can imagine, the past few months have been extremely challenging for everyone working in the sector and there has been a wonderful coming together to create an industry-wide support network. It's been a privilege to be part of an industry that not only looked to meet the challenges presented by this pandemic with technology, ensuring that the public could still enjoy some productions, art etc. digitally, but the support for the people who work in the sector, from online chats, gatherings to mental health support, the arts are foremost about people.

However, there is still no clear date for when live entertainment can return to the silent stages up and down the land, and we all continually look to the Government for leadership and guidance as well as the much-needed support.

Meanwhile, we remain in constant communication with our promoters, artists, and valued customers as we shuffle the programme back into 2021 at both the Winter Gardens and Theatre Royal.

We look forward to a time when we can welcome theatregoers back to our venues, to a time when our stages once again bring stories to life and we can all share in the collective joy of live entertainment.

Warmest Thanks,

Paul Palmer

Hospitality and Entertainments Manager

Your Leisure Donates Food and Beverages to Local Charity

As part of our continuing efforts to support local communities, Your Leisure Kent has donated £2000 pounds worth of food and drink to Our Kitchen on the Isle of Thanet, who with the support of Ramsgate Town Council, have been producing food packages and distributing them across Thanet, either directly to the homes of those in need or to the 18 food banks across the area.

The donations included a wide range of food and drink from snacks from the Leisure Centres, to frozen food from Margate Winter Gardens, with some interesting additions including salmon, Parma ham and haggis.

Ian Barker, Your Leisure’s Community and Funding Manager, said; “We have been fortunate and privileged to work the “Our Kitchen” on several projects before, combining healthy eating with physical activity, to reach some of the most deprived communities in Thanet, so these donations were not only a very natural thing to do, but also because of our relationship with Our Kitchen, and the great logistical support of Ramsgate Town Council, it was also an easy thing to do. As a non-for-profit organisation we are always looking at ways to serve and support our local communities better and improve everyone’s wellbeing, this was just another opportunity to do that.”

Your Leisure Kent and Our Kitchen on the Isle of Thanet have worked together for 4 years as part of the Leisure firm’s community objectives, and the partnership has seen plenty of success.

Kevin Fordham, Managing Director Your Leisure Kent, said; “We are extremely passionate about delivering on our vision of ‘enjoy life, have fun’ and pride ourselves on the range of opportunities that Your Leisure provides across East Kent and the difference we make to local communities, this is just one more example of the many things we do, always putting people at the heart of what we do.”

Your Leisure continues to support and invest in their local communities, always looking for new ways to help people to “Enjoy Life and Have Fun”.

10 Ways To Get More Antioxidants Into Your Diet

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best.

There are 10 steps to getting more antioxidants into your diet.

1. Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be of some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.

2. Snacks

Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

3. Lunch and dinner

It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.

4. Dessert

Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.

5. Beverages

Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.

6. Think outside the box

We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.

7. Cook lightly

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite.

8. Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.

9. Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

10. Learn to cook

If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.

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