Ways To Lose Your Beer Gut

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To lose your beer gut means taking away the traces of an unhealthy lifestyle that may be responsible for getting you a step closer to the grave.

Lose your beer gut and celebrate life

Many people are unaware of the toll their body takes as it ages that leaves your body prone to gaining weight and losing interest in exercise. What could have been your physical heydays back in your 20’s may not be the same as your 30’s, even your 40’s and up- regardless of how much time and effort you put in to your quest for physical fitness and health.

There are a lot of studies attributed to the science of physical fitness and the effects of time, age, diet and behavioural factors that impact your life. This is also true with the body developing a slower metabolism that leaves you with the risk of getting fat quick.

“You lose your love of lifting and training and then you’re running on willpower and a sense of obligation that is destined to fall in the short term,” fitness trainer Jonathan Ross said, adding that training is simply the stimulus for improvement while recovery is the response to that stimulus and one does not work without the other.

Listen to your body

Listen to your body. If you start feeling lethargic, it indicates that your body needs to turn up the heat as it could be the effects of poor eating habits that allows you to gain more fat into your body.

You need to do something to burn those fats away and couple it with a good calorie intake, good hydration, good sleep and good sense to adjust training volume and intensity, especially as you age. Always stay hydrated by drinking lots of water.

But keeping fit need not take you more than an hour ad experts agree that at least 30-minutes of time spent a day for regular cardio training and some simple but effective routines are guaranteed to let you keep a good body frame.

Treadmill workouts

Start putting back that treadmill into your daily activities and plan your regular exercise activities. If you are in a gym, use the treadmill to get you started.

Begin your workout by doing speed intervals, not only does it give a good cardio workout, it also lets you burn fat.

Start raising the incline once your body adjusts to the each difficulty level.

Go the extra mile, or in the case of the treadmill, spend a few more minutes to extend running on your machine.

Work your arms by taking it off the side rails when running. The more you move your arms, the more calories are burned.

Elliptical machine

Grab those handles while working the machine for a total body workout. Do not hesitate to use your arm strength to burn calories as your do your heart pumping cardio.

Use the resistance settings to make it more challenging. This enables you to up the ante on both the arm and leg muscles when you start tightening the resistance belts.

Keep pace. Sometimes the motion of the machine lets you slow down as you start to feel the momentum of the rotations, so make sure to maintain your pacing between 140 to 160 strides per minute.

Include intervals by alternating your workouts from easy to intense. This will give you a workout momentum that allows you to recover as well in between reps.

Weights

This is where it all begins to heat up, start with bodyweight exercises first, as studies have shown that body weight routines have been proven to burn more calories than working out with a good set of dumbbells.

Incorporate a high intensity interval training, like the Tabata workout to get you burning calories fast.

Work the body to create instability like standing on a leg while doing bicep curls or workout using an exercise ball as more muscles get to work to help you achieve that balance when working out, thus, maximizing the effect.

Do supersets, as these are good combinations that allow you to work those muscles better and help you burn fat faster.

So what are you waiting for? Start working your way to a better and fitter body.

So, know how much you need and control how much protein may consume to stay healthy and fit.

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Offshore Company OMICS Accused Of Publishing Junk Science

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A company based abroad is acquiring the publishing of Canada’s best medical journals. Here’s the catch: this company is accused of publishing “junk science journals.”

An investigative collaboration between CTV News and Toronto Star discovered this intriguing news.

People from the medical research community are alarmed about the company, OMICS Group Inc., while concerned about the reputation of the Canadian journals.

OMICS Group Inc. is a corporation based in Indiathat claims to offer medical and scientific journals that were reviewed by highly respected reviewers and scientific organizations. The group acquired Andrew John Publishing and Pulsus Group, two medical publishing companies in Canada.

These two companies cover Plastic Surgery, Pathology, Optometry and General Internal Medicine. Since the OMICS purchase, the pathology, optometry and general internal medicine journals all signed with different publishers.

Last August, the United States Federal Trade Commission filed a lawsuit against the company. The statements from FTC included: “…deceiving academics and researchers about the nature of its publications and hiding publication fees ranging from hundreds to thousands of dollars” as well as falsely claiming their journals undergo strict peer-review practices and have editorial boards that are comprised of highly esteemed academics.

The OMICS Group is under the open-access model which means the articles are readily available for online readers. There are other open-access publications that were proven to have a strict compliance policy for the peer review process. In light of this, OMICS has attracted a lot of attention regarding the controversy.

Rose Simpson, the former managing editor of the Canadian Journal of General Internal Medicine, said that after the deal was announced, she did a little research on her own. She browsed the OMICS website and caught noticeable errors.

“There were all kinds of typos, the grammar was wrong.” She added, “In medical journals, everything has to be accurate — every comma, every word — so that was my first suspicion.”

She said she was informed that all work would be transferred to India. She was hired by OMICS but then decided to stop because she found out that the company was being sued by FTC. She immediately started warning medical practitioners as well as medical groups about this.

She added, “This is a foreign company that has a questionable reputation that has bought up Canadian companies and is using their names as a front for whatever activities they are doing, which are not necessarily above board.”

Simpson has worked with a lot of doctors and researchers. She said that they exert true effort in their work and they do it tirelessly just to conduct and analyze their studies.  “If they deal with a company that is not reputable then their manuscript becomes not reputable and they have wasted their time with their research,” she said.

Jessica Rich, director of the FTC’s Bureau of Consumer Protection, said last August.: “The defendants in this case used false promises to convince researchers to submit articles presenting work that may have taken months or years to complete, and then held that work hostage over undisclosed publication fees ranging into the thousands of dollars.”

OMICS International CEO and managing director, Srinubabu Gedela said that all allegations against his company are false. “We are getting huge support from the scientific community for our open-access journal.”

He continued, “All the allegations we are getting are from Western countries…and from a few publishers as well as their agents.”

“We are disrupting their business by making scientific information open access and we are fighting for that.” Gedela said his company has support from 50,000 editorial board members.

However, there was one Canadian researcher enlisted as a member of the editorial board who confirmed that he has not participated in any journal review activities for OMICS.

As an associate professor at the University of British Columbia’s Brain Research Centre, William Jia was invited to be an editor but never received any work from OMICS.  He states that if there is an issue concerning the journal review process at OMICS, then he would like to have his name removed from the editorial board.

Robert Kalina, the former publisher of Pulsus Group, claimed that the name “Pulsus” was sold and not the corporation. The Canadian medical journals were not sold to the OMICS Group as well. The medical organizations in charge of the editorial content still own those journals.

Dr. Stephen Hwang said, “As soon as we were alerted to the fact that (OMICS) had purchased these two publishing companies, we moved immediately to sever our connection with them and terminate our contract.” Dr. Hwang is the president of the Canadian Society of Internal Medicine, the same group that owns the Canadian Journal of General Internal Medicine,

Dr. Madhukar Pai, a professor at Montreal’s McGill University and Canada Research Chair in Epidemiology and Global Health told CTV News,“This is a huge scam that is going on in the publishing world.”

Dr. Pai said he is alarmed about such companies acquiring Canadian publications. He added, “It really pisses me off that this can even be happening in Canada.”

The story is not yet finished – everyone’s still in play. Scientists in Canada are struggling to come up with a solution and some are trying to find new and trust-worthy publishers.

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New Research On Crohn’s Disease Show Hope For Treatment

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A breakthrough from the research team of Case Western Reserve University School of Medicine suggests good results for those who are diagnosed with Crohn’s disease.

Crohn’s disease is a serious condition. This involves the inflammation of the different areas of the gastrointestinal tract. The patient exhibits symptoms of abdominal cramps and pain, diarrhea, fatigue, and weight loss. Although research is ongoing, there is no exact cure available for the disease which can result to severe complications.

The research has found some clues as to what causes the disease. This can initiate efforts in finding new treatments and possibly a cure.

The reasons that contribute to the cause of the disease are not known however, experts state that bacteria, hereditary and environmental factors play a great role.

In addition to the list, the new study found another factor: fungi.

The study’s senior author, Mahmoud A. Ghannoum, PhD, professor and director of the Center for Medical Mycology at Case Western Reserve and University Hospitals Cleveland Medical Center, said to CBS News, “Most of the studies that have looked at this disease looked at bacteria only.”

The author continued, “We looked at both bacteria and fungi because it is very well known that these organisms both live in our body and definitely interact with one another. So to look at bacteria alone, we didn’t really have the full story.”

The researchers gathered 20 fecal samples from patients diagnosed with Crohn’s, and 28 from patients who do not have this disease (these samples came from nine families). Aside from this, they added 21 samples from four other families that were Crohn’s-free. These subjects were from France and Belgium.

The study showed that there were interactions between fungi and bacteria for those with Crohn’s. The culprits were the bacteria: E. coli and Serratia marcescens, and the fungus called Candida tropicalis. It appears that for the patients with the disease, the presence of these three are remarkably higher. It appears that these three interact with each other in the intestines.

The research results indicated that this is the first occurrence for the bacteria Serratia marcescens and any type of fungus to be linked to Crohn’s in humans.

The researchers discovered through test-tube research that the microorganisms coordinate with each other to create a biofilm that results to inflammation and the cause of the disease. 

Ghannoum said, “These organisms have evolved together so that they can operate to protect each other and at the same time cause problems to the host, or the patient.”

The study concluded that for sick patients, they had a reduced number of good bacteria in their intestines compared to healthier patients.

Ghannoum also added, “Among hundreds of bacterial and fungal species inhabiting the intestines, it is telling that the three we identified were so highly correlated in Crohn’s patients.” The author continued, “Furthermore, we found strong similarities in what may be called the ‘gut profiles’ of the Crohn’s-affected families, which were strikingly different from the Crohn’s-free families.”

The author wanted to emphasize that conclusions about the bacterial and fungal interaction must not be finalized since there are other numerous factors that should be considered. These factors include family lifestyles like diet and environment.

Ghannoum stated, “We also looked at healthy people and found what are the good bugs, or microorganisms, that keep the balance.” He added, “So now we want to see if we can use some of these good bugs to control the bad ones.”

The author said that studying how the bad microorganisms work together can influence the advancement of a drug that is capable of cutting or disrupting the connection.

Ghannoum is determined to proceed with the research study. He is hopeful that his team will be able to come up with new ways to treat Crohn’s disease.

He said, “I think that within five years, with a bit of luck, we’ll be able to move into what’s called translational research which means you take your research findings and start working to develop a drug or probiotic.”    

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Ibuprofen Is Linked to Heart Failure, Research Shows

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A recent study has discovered that ibuprofen, the well-known and commonly used drug as a painkiller, increases the risk of heart failure.

The research results showed that this drug poses a risk and it increases the chances of the condition by 20 per cent. Those who take the drug regularly were warned to lower the dosage and to limit the frequency or the interval of taking the medicine.

The study involved 10 million patients. In the British Medical Journal, it was stated: “The risk of hospital admission for heart failure associated with current use of NSAIDs appears to vary between individual [drugs]. Risk of admission is doubled for some used at very high doses.”

Ibuprofen is a kind of NSAIDs (Non-Steroidal Anti-Inflammatory Drug) that is used by people to treat muscle pain and even fever.

NSAIDs are ordinarily prescribed to those who suffer from joint pain and fever. However, the NHS claims that not everyone can be compatible with this drug; there are those who experience adverse side effects.

Peter Weissberg, a professor at the British Heart Foundation, said: “It has been known for some years that such drugs need to be used with caution in patients with, or at high risk of heart disease.”

The professor added that this study acts as a strong reminder for medical practitioners to consider such factors when they prescribe NSAID use for their patients. For patients, they should abide by the dosage guidelines by taking the lowest effective dose.

In Italy, the research team from the University of Milano-Bicocca discovered that current use of NSAIDs is related to an increased risk compared with previous use. They correlated this with factors such as the type of NSAID drug and the dosage intake.

Dr. Tim Chico, a Reader in Cardiovascular Medicine at the University of Sheffield, mentioned that heart failure can be caused by factors such as blood pressure, heart attacks, alcohol intake and obesity.

He continued, “It seems unlikely that NSAIDs would cause problems in people with otherwise healthy hearts, but they may unmask heart failure due to these other causes.”

An analysis was conducted for subjects aged over 18 years old from the UK, Holland, Germany and Italy. The study involved 27 NSAID drugs, and this went on from 2000-2010.

A whopping 92,163 hospital admissions were related to heart failure and linked with the 8,246,403 control patients. The risk of hospital admission due to this condition is increased by 19 percent and it is connected to current NSAID use. 

Are you aware of the negative effects? Are you following your doctor’s prescription or do you go beyond the guidelines? It might be time to re-evaluate habits involving NSAID drugs.

Helen Williams said: “The link between use of NSAIDs and increased risk of heart failure is well-established.”

Williams is a consultant pharmacist at the Royal Pharmaceutical Society. She added, “People regularly purchasing NSAIDs over the counter, such as ibuprofen, should seek advice from their pharmacist or doctor. People needing treatment with long-term or frequent short courses should be regularly assessed.”

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Top Worst Condiments You Can Eat

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Worst condiments you can eat are those that you think you commonly treat as healthy but are in fact not very well suited to promote good health, but there are alternative options that are better.

Worst condiments you can eat are those that you commonly see everyday

You may not be aware of it, but hopefully you don’t get too discouraged about what you may be about to discover. But hey, it’s all for the best, right?

So, here’s a list of the worst condiments that you should avoid.

Soy Sauce

What? Isn’t soy touted as a wonder food? Well, if you’re talking about the soybean, then yes that is true. But when you talk about soy sauce, then that is another thing.

Soy sauce may not be high in calories, but try to taste a drop and you could tell that it is loaded with sodium. Also, having too much soy sauce can interfere with digestion and in face, can interfere with hormone production.

Try healthier alternatives like coconut or liquid aminos and tamari or you can look for low-sodium organic soy sauce. It may cost a bit more compared to the regular ones, but it sure can make up for the risks that come along with it.

Ketchup

Store- bought ketchup is high in added sugar and a load of artificial ingredients. Many, if not most, processed ketchup bought in stores are also loaded with artificial preservatives to prolong shelf life.

This is the primary reason why organic and fresh ketchup may be a bit pricey, but at least you have a good and healthier alternative. You can even make homemade ketchup using basic and fresh ingredients but you need to have it consumed right away before it turns stale.

You can also use fresh tomatoes to ensure that get a kick out of the lycopene from fresh ones.

BBQ Sauce

Why waste money on store bought barbecue sauce that’s chuck full of artificial ingredients, sugar and food preservatives? Store-bought barbecue sauces are made with made with additives to enhance flavour and freshness to extend shelf life.

It is also made with lots of sugar to make it more tasty and tempting. But since you may want to switch to a fresh batch, you can make your own barbecue sauce. There may be quite a number of ingredients that you can use, still it would be your best option because you know what goes into your homemade sauce.

Pickle Relish

Most brands on supermarket shelves use artificial colouring lots and lots of sugar and preservatives. You can even make your own using sliced or shredded cucumber together with onion, vinegar and a little bit of sugar just to balance the taste between the sour and sweet.

So the next time you try to your well-loved condiment, you surely would not want to miss out on the flavour.

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Family Health: Cancer Passed On Through Genetics

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The genes in your body manage how the cells work. They are also in charge of the cells’ growth and division. Changes in one or more genes in a cell might possibly result to cancer. 

These changes are known as faults or mutations. It is known that this disease is the effect of lifestyle choices and rarely related to genes. However, genes can be the cause of these irregularities. With this in mind, it’s highly probable to inherit the disease from parents and grandparents. It is likely to be passed on through genes.

These changes result to cancer if there six or more faults in a cell. This will lead to abnormal functions such as uncontrollable growth and division of cells. It usually happens as people reach a certain age. When people get older, there are random mistakes when a cell divides. If you get exposed to sunlight or cigarette smoke, it increases the occurrence of these changes.

The gene changes can be cancerous however, it does not involve all body cells nor are they inherited. These cannot be transferred on to the offspring. Even though cancer is such a common disease, only a small number of all cancers are inherited.

Inherited cancer genes are the faulty genes that raise the chances of passing the disease from parent to offspring.  This occurs when an egg or sperm cell contains faulty genes.  If this is the case, inheriting a copy of the genes means that it is not capable of repairing damaged cell DNA. These can then turn into cancerous cells.

The genes are inherited from both parents. The child has 1 in 2 chance of getting the disease if a both parents have gene faults.

Cancers caused by gene changes due to aging are more common than the cancers caused by inherited faulty genes. Most cases of cancer progress because of environment factors combined with chance. Although this is the case, around 5-10% of all the disease cases involve people with inherited genetic changes. This definitely increases the risk of cancer.

In order to be certain of your condition, there are tests for gene faults that can help identify the risks for breast, bowel, ovarian, womb, and prostate cancer. For rare gene faults, test for kidney, skin, and thyroid cancer, and even a type of eye cancer called retinoblastoma are also available. There is no final word yet when gene tests for other types of cancers will be made available but research is consistently being conducted. 

Predictive genetic testing is capable of showing if there are distinctive changes in your genes, not the presence of cancer.  This test can give you possibilities about what may happen, but this cannot give you a definite answer as to what will happen.

These tests may not be perfect and interpretations may vary. However, you always have the option to consult a reputable genetics counselor. They should be able to set the right expectations from the test results.

Who are the candidates for testing? Based from Cancer Research UK, the situations indicated below should be indicative of a cancer history in the family:

Two or more close relatives on one side of the family have had the disease.

The family has relatives that have had the same type of cancer or different type of cancers that can be caused by the same gene fault

The relatives were below the age of 50 when the cancer started manifesting.

If a family member has a gene fault discovered through genetic testing.

If you are high at risk, according to the American Cancer Society, the most effective way to combat the disease is to do the simple tasks indicated below:

• Maintaining a healthy diet.
• Avoid smoking or smokers.
• Daily or weekly exercise.
• Observing a healthy weight.

Stay protected, even under the heat of the sun.

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WHO Map Confirms: World Breathes Polluted Air

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An interactive map released by the World Health Organization confirms that almost everyone in the world breathes polluted air. The map was made public last Tuesday, and it proves that 92% of the earth’s population is no longer breathing fresh air. Outdoor air quality is not within the WHO guidelines anymore, and that means a lot of people are inhaling polluted air.

Dr. Maria Neira, the director for the Department of Public Health, Environmental and Social Determinants of Health, states that it is a health issue because air pollution is harmful to the major organs that include the lungs, heart and brain.

The WHO reports that air pollution accounts for 3 million deaths, annually. These cases are linked to outdoor air exposure. 

Neira also added, “What is still surprising is the fact that we have been alerting about these horrible figures for a while now, and it’s not improving.” WHO noticed an apparent rise of 8% in air pollution levels from 2008 to 2013.

The WHO map was based on the annual data for particulate matter or PM. This is an air pollutant – it can be in the form of dust or pollen that we see. These are pretty small particles. There are different types as well: PM10 is said to be one-seventh the thickness of human hair whereas the diameter of PM2.5 is fewer than 2.5 micrometers.

The information was based from the year 2008 until 2015, within 3,000 locations in 103 countries.

Dr. Neira mentioned, “With more accurate methodology and satellite information and better calculation of the estimates and using the standards, now we can be more confident in the data.”

The measurements were taken and used for the map because particulate matter is a serious public health risk that concerns everyone around the globe. WHO air quality guidelines state that PM2.5 levels should only be within 10 micrograms per cubic meter, as this is the most dangerous kind. This PM includes pollutants that can affect the lungs and cardiovascular system. The new map reveals awareness that this is not the case – 92% of the earth’s population is now living in locations that exceed the air quality guidelines.

Jim Zhang, a professor of global and environmental health at Duke University’s Nicholas School of the Environment and the Duke Global Health Institute said, “We also have data to show how PM2.5 affects the lung and the cardiovascular health. For example, PM2.5 exposure increases tissue and systemic inflammation, increases oxidative damage to DNA and cell membrane lipids, increases the risk for thrombosis.” He continued, “We also started to see cumulating evidence that PM2.5 lowers birth weight and impairs metabolic, cognitive and immune function.”

Stuart Batterman, professor of environmental health sciences at the University of Michigan said, “Those health effects can include aggravation or causation of asthma, cardiovascular and respiratory disease, hospitalizations and death.” 

Zhang and Batterman were not involved in the WHO map.

The WHO found that 90% of the deaths were related to air pollution. These occur in places that belong to low- and middle-income countries particularly in Southeast Asia and Western Pacific regions.

Air quality is not only affected by human activity. Natural dust and dust storms are responsible for influencing air quality as well.

Batterman said, “Many of the places that have high levels of pollution have very little monitoring data, and this includes countries highlighted in the report, including most of Africa and much of the developing world.”

“Air pollution is causing millions of deaths per year, mostly but not exclusively in the developing world, due to very poorly controlled combustion as well as indoor air problems from the use of biomass fuels indoors, such as wood, dung and coal,” he added.

Based on the map, major cities are included as well. Los Angeles, New York, Chicago, Paris and London are affected.

There is a need to improve air quality but this can be achieved once the sources of pollution have been identified.

Improving air quality means assessing the sources of pollution. Zhang mentioned that government involvement is necessary as regulations will facilitate the progress of cleaner technologies and enforce usage of pollution-controlled devices.

One major example is the vehicular traffic in urban cities. With the help of the government authorities, pollution can be reduced by decreasing the number of vehicles through the use of public transportation, or electric vehicles.

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Can Infertility Be Solved? Baby With 3 Genetic Parents

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A breathtaking discovery involving a baby with three genetic parents had taken place. An infertility doctor has claimed that he has helped facilitate the conception of a baby using the DNA from three adults.

Dr. John Zhang is affiliated with the New Hope Fertility Center in Manhattan. Just this year, he went a long way by travelling to Mexico to do the procedure for the Jordanian couple. It appears that Zhang helped them out because the couple already lost two children to Leigh, a neurological disorder that can be passed on to the offspring.

The main purpose of this procedure is to help families with genetic disorders conceive healthy babies. However, this process has been deemed controversial. Last February, the National Academies of Sciences, Engineering and Medicine gathered a12-member panel and they came up with a plan how to ethically continue this type of research.

When two groups of American scientists asked for FDA’s consent, the administration requested the report. However, even with the report, the Food and Drug Administration claims that Congress had declined the requests to push through with the procedure.

Because of this, the doctor had to go to Mexico. 

The birth of the baby made huge waves in the scientific community. It garnered both positive and negative opinions. There are those who strongly believe that this could be beneficial for those women who are suffering from genetic disorders.

Owen K. Davis, president of the American Society for Reproductive Medicine, said in a statement, “This work represents an important advancement in reproductive medicine.”

The doctor is going to showcase the facts about the case at the Salt Lake City meeting next month. 

There are those who can’t quite agree with the procedure. Some claim that it was not a responsible move because the research associated to the procedure is not enough to prove that it was indeed safe and harmless.

In a correspondence to NPR, Paul Knoepfler wrote, “This is a troubling development on a number of levels.” Knoepfler is a cell biologist at the University of California, Davis. He added, “It could have gone wrong in any number of ways and still could.”

Some are afraid that it could pave way for an even greater dilemma: the designer babies trend. In this case, parents have the option to cherry pick the characteristics of the child.

David King, head of Human Genetics Alert London said in an email, “This is entrepreneurial reproductive technology at its most unethical and irresponsible.” He continued, “When are the world’s governments going to stop rogue scientists crossing crucial ethical lines?”

Dieter Egli from University Medical Center mentioned in his email, “While exciting, there appears to be problems with the study.”   He said that there are possibilities of embryo abnormalities found in Zhang’s presentation. 

He said, “For a technique pioneered and developed in the U.S., it be fitting to see the benefits to patients here as well.” He added, “Because of funding restrictions to the FDA, promising medical advances are forced to move elsewhere.”

In order to provide a solution for women who carry genetic disorders like the Leigh syndrome, there are numerous procedures developed by scientists to replace the mitochondrial DNA with healthy DNA. Leigh syndrome is one of the mitochondrial disorders that occur because of mitochondrial DNA mutations.

Zhang removed the DNA from the nucleus of the eggs that were donated by women bearing healthy mitochondrial DNA. Take note that the DNA in the nucleus of the eggs is the one responsible for the genetic details that comprise a person. All information related to the person’s being such as the physical attributes.

The doctor removed the nuclear DNA from the eggs of the patient who wanted to bear the healthy child. He then placed the healthy DNA to the donor egg, which is then fertilized with the husband’s sperm.

He made five embryos and only one matured normally. The embryo was then implanted to the woman and it finally gave way to the birth of a healthy boy. The boy is incapable of transferring the transplanted DNA to future offspring because the mitochondrial DNA can only be transferred from women to their children. This fact neatly sidesteps ethical concerns related to the procedure.

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Why You Should Be Taking Daily Multivitamins

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Taking daily multivitamins at the right amounts is critical for those who are building muscles where most of the time gets missed out due to food restrictions that were supposed to have these essential vitamins but are shunned due to other substances that are fattening.

Taking daily vitamins ensure that you can get the right dosage

Aside from dietary sources, multivitamins in supplement form can be good options to source the micronutrients that you lack in your body.

Micronutrients are important for the body to enhance biochemical processes that make one healthy and aids in muscle and tissue health, growth and recovery.

Sourcing essential micronutrients from food may oftentimes not be totally achieved due to its varying amounts in each food item, for which values are often not constant. Plus, environmental toxins also affect content due to inadequate soil quality and preparation processes like cooking or mixing with other ingredients can deplete the vitamin contents opf certain foods.

Multivitamins are essential for training

Bodybuilders, fitness buffs and athletes know what it means to satiate the body’s needs for these essential micronutrients as it helps not just in building muscle gains, but also promotes overall health and wellness.

Here are the essential nutrients the body needs for enhanced muscle gains and health;

Vitamin D

Studies show that Vitamin D is essential for playing a key role in boosting immune and muscle function.

Research conducted by a neutraceutical company suggests that  the body needs to have 4000 to 6000 IU of Vitamin D to gain the optimal effects of the vitamin in the body. It is needed by the body to break down calcium and phosphorus that are essential for muscle contraction and function, as well as bone strength and growth.

Phosphorus, on the other hand, is essential for the production of adenosine triphosphate, an essential co-enzyme for the body that carries energy and boosts metabolism.

Omega 3 fatty acids

Commonly sourced from fish oil and other land based plant sources, Omega 3 fatty acids are one of the good fats for the body that helps reduce muscle protein breakdown.

Vitamin C

Aside from boosting immunity, Vitamin C is a potent antioxidant that promote s cell membrane repair and prevents oxidative stress.  It is essential for the synthesis of collagen and elastin. It is also responsible for boosting health of the blood vessels that supports the need for nutrients and oxygen.

Vitamin E

This is an essential antioxidant that is highly effective against oxidative stress, by allowing the cell membrane to maximize its potential to promote cellular growth and function.

B complex vitamins

These vitamins are essential for muscle strength and heath.  B1 (thiamine)  and B6 (pyridoxine) increase the production of hemoglobin and the metabolism of protein, which are  all responsible for carrying oxygen to the blood stream and goes to the muscles and tissues.

• B2 (riboflavin) and B3 (niacin) are essential in the metabolism of energy oxidation of fatty acids as well as with the production of energy.
• B7 (biotin) is crucial to the metabolism of amino acids to synthesize protein in the body.
• B15 (cyanocobalamin) helps in the maintenance of nerve tissues and metabolizes fat and carbohydrates in the body.

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Write For Nutrition Club Canada

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Are you passionate about sports, fitness, supplementation and nutrition? Do you have some brilliant ideas you want to share with a broader audience? If so, then you might be what we are looking for. Nutrition Club Canada is looking for innovative and creative writers who can engage their audience with fun, entertaining and insightful information regarding nutrition, health and fitness.

Do You Have What It Takes?

• Informative and detailed articles regarding fitness training, workouts, tips and more.
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• Product reviews and comparative analysis, as well as in-depth informational guides on health and wellness.
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• Designer workouts to help the audience achieve their fitness and health goals.
• Current news and feature articles with the latest in fitness, health and well-being.

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Cable Machine To Build Legs For Strength And Stamina

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Using a cable machine to build legs can also help build your lower body muscle network that allows you to make the best out of your training program and lets you incorporate more movements for working on more muscle groups for your body.

Cable machine to build legs is often underestimated

Unknown to many, the cable machine is one of the most versatile piece of equipment that can help provide the body with a dynamic range of motions, even for your leg workouts.

Most often people use it to develop their upper body, but as much as it is effective that way, it also can do the same for the lower body.

Cable machine leg training

Make use of the cable machines, because apart from the program itself, it gives you a fresh perspective in trying out new routines that could break the ice from your usual workout routines.

For the exercises that enumerated, make sure to do some 10 to 15 minutes of warmup exercises using the treadmill, rowing or elliptical machine.

Squat and row

Assume a squat position as you handle the cables with both arms extended. When you rise up to stand, pull the cable handles towards your abdomen and slowly return back to the starting position. Perform 10 reps.

Hip abduction

Adjust the cable to the lowest position and place an ankle cuff, then stand perpendicular to the cable machine as you lift your left leg to the side and away from the machine. Make sure that the toe is pointed forward and pull the cable using your legs and engaging the glutes as you pull away. Do 10 reps.

Hip adduction

With the same position as the previous one, make a 180-degree turn and take one big step sideways from the machine. Place the ankle cuff and use your inner thigh muscles to pull the leg to the midline and in front of your standing leg. Do 10 reps.

Unilateral squat and row

Again with the cable at the lowest position, stand facing the machine and slightly bend one knee and reach forward to grab the cable with the left hand. Use the right hip muscles as you pull the cable along as you exert pressure to stand upright. The repeat the steps. Perform the process 10 times.

Hip flexion

Put back the ankle cuff on one leg and stand away from the machine as the cuff stays tethered around your right leg. Engage the quads on the right leg to keep it straight as you lift the leg in front of you, then return back to starting position. Perform 10 reps.

Hip extension

With the same starting position. As the resistance builds up on the right foot, slowly bend the right knee and as you stand with the left leg, kick back behind you. This helps extend hip and strength of the knee.

The post Cable Machine To Build Legs For Strength And Stamina appeared first on NUTRITION CLUB CANADA.

Getting In Shape: How To Stay Fit At Work

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Stay fit at work and say goodbye to boring work hours or sedentary periods when you can make the most out of every opportunity to continue on with your fitness routines by getting your body moving.

Stay fit at work and be healthy

One of today’s rising problem is workplace stress that can take its toll on your body and sap you of your energy that could later end up an unhealthy lifestyle.

In fact, there are things that you can do at work that you think are unlikely but can actually help you manage and maintain your fitness goals even while you are at work.

Not only would you be keeping fit, you may also be breaking the usual work routine to keep you engaged and energized all throughout the day.

Move around frequently

Get up and move around once every two hours, it could be a walk up the stairs to the next department or making an effort to try and do things yourself, instead of calling for your secretary to take some paperwork to the next room.

Brisk walking may help you out so make the most out of it and free yourself from a sedentary workday.

Take the stairs

Try walking a few flights of stairs instead of taking the elevator, the calories that you burn from running can be equated by a few flight of stairs especially when going up.

If your building is way up, take the elevator all the way to the last four or five flights then walk the rest of the way up. You can’t imagine how beneficial it can be for you instead of just standing and waiting inside a moving elevator.

Eat breakfast

Consider your breakfast as your biggest meal of the day, as it can help determine how your stomach tells you when you need to eat. Having a full breakfast often gives you the feeling of being full for extended hours during the day and sometimes even lets you avoid having snacks that could only add more calories.

Make sure to avoid skipping your breakfast everyday.

Drink lots of water

Aside from keeping your body hydrated and refreshed, drinking water can also help you crave less since it fills up your stomach and makes you feel full.

Bring a drinking bottle to work and fill it with water, so the next time that you feel the urge to take a snack, just drink some water and you’ll forget about longing for that sweet or salty treat.

Desk push ups

Take a quick break from working after two hours by going down on the floor and do several push-ups for a minute. Engaging your arms and muscles during those push-ups could even help shape your abs and arms whole you’re at it.

Send your printouts to the farthest printer from your desk

This will help you get up from your seat and let you walk a few meters away and give you a breather from working. Try to walk briskly to up the ante.

Switch hands when using your computer mouse

To get a good balance of activity for both hands at work, try to make use of both your hands to alternately utilize your mouse.

Stand up and stretch

This will help stretch out your muscles after working on your desk for a few hours. Make sure to also stretch your wrists to allow it to have a full range of motion and not be stuck in a single motion all throughout the day.

There’s more you can do at the office so it’s time to get creative and one day you might be surprised to find yourself getting those ripped abs and strong arms all because you are making the most out of your time to not just break the monotony of daily work, but you get to stay fit and healthy.

The post Getting In Shape: How To Stay Fit At Work appeared first on NUTRITION CLUB CANADA.

Increase Your Pain Endurance And Master Conditioning

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Increase your pain endurance by subjecting the body to strength conditioning exercises that may take workouts to the max, but nothing more than that to avoid getting harm.

Increase your pain endurance consistently

Pain is a normal course of life. It happens to anyone and everyone. Remember than when you build mass, it always leans toward practice make perfect.

As you go about your daily workouts to build strength and gain muscle mass, you get to have that good sense of accomplishment about the good work tht you have done.

You have come so far and endured your regular training workouts to get you to where you should be- and that is a good thing.

But in between your aspirations and your efforts, you surely could recall the first few weeks when you pain can be such a drag. You end your workouts feeling tired and pained, but of course, you get to have that consolation that one day, you may be able to get there.

But as they say no pain, no gain – and that is exactly true.

Know more about pain

You might think that pain is a bad thing, actually it is not. When you are doing your workouts, pain is a result that you are doing it right.

To understand the process better, pain is the indicator that your muscles have been placed under stress so that it can recover while at rest and grow mass.

The muscle pain that you are experiencing is the result of what is called micro tears in your muscle fibers.

These are signs that muscle fibers get injured when working out and these torn muscle fibers actually go through the recovery process when you are at rest. It then paves the way for the recovering muscle fibers, with proteins in your body, it synthesizes to form protein that will heal these muscles and gain additional mass.

The mass gain is also the body’s way of telling your muscles they need to develop immunity from similar injury- causing activity. Just like what your body does to heal itself and develop immunity.

Once you have come to terms with your exercises and programs, you will be able to build more endurance for pain.

Challenge yourself

Sometimes it takes more than just pure strength to increase your pain endurance. If you are a beginner and after several months you feel like giving up, try to motivate yourself because once you feel the effects and impacts of your workouts on your life, your strive to do more and achieve more.

You weight yourself after a week and stand up the scale with sore arms and legs, then you are doing it the right way. Remember that good muscle development takes time. There’s just no way for the body to get a tap from a magic wand and build muscles overnight.

Just remember your past, not dwell on it

You can surely try to recall your previous pain experience to let you push yourself to move on and move forward. Sometimes you may feel down and out and tired of your training programs, it’s high time to edge yourself out.

Do better than what you did the last time, it helps you focus, gives you the right attitude to do more.

Remember that pain is just a part of life and one thing is good to know. That pain becomes the precursor to muscle growth, recovery and development.

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Benefits of talking to stranger include low risk of heart attack

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Benefits of talking to strangers may now be something more of a practice that needs to be developed as research shows that those who trust their neighbours have greater chances of surviving a heart attack.

Benefits of talking to strangers may be surprising.

A study conducted by psychologist Dr. Eric Kim, shows that those who make the effort to get to know their neighbours greatly reduce their chances of getting a heart attack compared to those living in areas where people have strained relationships with their neighbours.

Kim and his research team studied 5200 participants living in urban, suburban and rural areas. Their study showed that those with poor relationships with their neighbours has a 67% chance of getting a heart attack compared to those who had good interpersonal relationships with their neighbours.

Recent research looks into findings that people who enjoy having a conversation with others may have a positive effect on heart health.

They suggest that face-to-face communication with people initiates non-verbal cues that trigger positive behaviours and lets you open up to start a conversation.

Researchers point out that everyone starts as a stranger, until you open up to stalk to a stranger, introduce one another and engage in conversation. It also helps prevent stress and anxiety, as you remove your fear of not trusting the people around you. This is often a situation involving your relationship with your neighbours.

The idea of knowing someone becomes the fulfillment of man’s desire to exist in a world where people co-exist and builds a positive effect on your personal outlook. This also leads to the effects of a positive impact on people who beings to develop a social structure by building bridges, establishing new connections and creating more personal networks.

The benefits of opening up a conversation.

There can be benefits gleaned from communicating with other people, especially when you try to open up a conversation with the people around you.

A professional survey shows that many people who engage in a conversation during a social gathering are the one who are likely to close deals and business negotiations and the answer is quite obvious, they are not afraid to open up to new opportunities and to meet new people who may be able to help them establish business connections and new contacts.

Developing this skill could make you more confident and build up your self-esteem.

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Red Wine Can Boost Brain Power And Better Health

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Red wine can boost brain power and also can help prevent deaths due to diseases and sickness often associated with a poor diet and lifestyle.

Red wine can boost brain power and promote heart health

In a study conducted by researchers from Northumbria University in Newscastle, they suggest that resveratrol, which is usually abundant in the skin of grapes, gets integrated into the wine during the mashing process and blends in with the wine.

Resveratrol, based on prior studies, have been found to increase blood flow to the brain, thus enhances mental performance and cognitive abilities.

Ongoing study

The findings were just the initial results of their ongoing research regarding the health benefits of red wine.

Their current findings have already shown the results with continued regular consumption of red wine among their test participants aged 18 to 35, who shows improved mental performance during performance assessments.

Although the results were not consistent in terms of performance levels, possible due to the fact that the study has been conducted among test subjects who are in their age of peak mental performance.

They believe, however, that there is a strong correlation of more pronounced impacts of the findings among older participants.

With the ongoing study, the team is already scouting for health male and female volunteers between the ages of 50 to 70 to further assess the effects of resveratrol along that age group.

“There are a number of benefits to consuming red grapes. A specific extract from the skin of red grapes, resveratrol, has been found to increase blood flow to the brain and in some cases, increase mental performance on cognitive tasks,” says Timothy Eschle, who is leading the study.

“Most studies have been carried out in young adults at the peak of their cognitive abilities, thus the benefits of resveratrol are expected to be more prominent in older adults who may suffer a slight natural decline in certain aspects of mental function such as memory and reaction time. We also want to establish whether resveratrol can affect mental function at altitude, which often impacts on people’s performance,” he adds.

Red wine in a Mediterranean diet

Another study also found good benefits from red wine. It may be a tough one to sell, but the benefits of a Mediterranean diet have indeed been found to greatly reduce the risk of death among those who suffer heart problems, particularly those who have suffered an episode of a heart attack.

Scientists have found that food selections that make up the Mediterranean diet contains healthy levels of statins- which are active compounds that help clear the arteries and blood vessels of unwanted cholesterol that blocks the passages and restricts the flow of blood.

Make no mistake that a Mediterranean diet is not as complicated as one may think, which mostly incorporates the basics of healthful eating with healthy fats like olive oil and a quintessential glass of red wine.

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Smoking Impacts Your DNA With A Lasting Impression

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Smoking impacts your DNA as it creates a footprint that leaves a legacy of dependence on the substance even with someone who kicked the habit some 30 years ago.

Smoking impacts your DNA like a permanent marker

This, after scientists recently published a report regarding the effects of smoking and it reaches far into the recesses of the human body that it can leave a lasting impression o  the surface of the DNA.

The results were gleaned from some 16000 blood samples of former smokers, smokers and non-smokers where chemical changes were discovered that is believed to affect how genes function and are known as epigenetic functions.

These changes, according to the researchers, can be used to measure risk levels of certain diseases associated with smoking and tobacco, as well as provide means for more accurate treatment methods and processes.

“We had a very large sample, which gave us a lot of power … and found sites in the genome where smoking leads to a difference in methylation,” says Dr. Stephanie London, study lead and deputy chief of the epidemiology branch of the National Institute of Environmental Health Sciences.

“The genes we found to be impacted were ones associated with smoking-related diseases,” she points out.

The dangers of smoking

The team found more than 2600 genome sites that differed from nonsmokers and smokers, which were mapped out to 7000 genes equivalent to a third of the known human genes.

For those who quit smoking, the sites returned to normal levels after five years, but many of those sites still reflected some of those markings even after they lost the habit some 30 years ago.

“Our study has found compelling evidence that smoking has a long-lasting impact on our molecular machinery, an impact that can last more than 30 years and the encouraging news is that once you stop smoking, the majority of DNA methylation signals return to never-smoker levels after five years, which means your body is trying to heal itself of the harmful impacts of tobacco smoking,” says London.

Global health hazard

According to the World Health Organization, smoking is the leading preventable cause of death all over the world. It is responsible for the deaths of 6 million people every year including some 600,000 who die from exposure to second-hand smoke.

In a separate study published in the European Journal of Preventive Cardiology, researchers from the University of Gothenberg, Sweden together with several research and educational institutions presented the results of a long-term study involving physical fitness among middle-aged men.

Researchers reveal that being unfit becomes a high risk factor for premature death, as people who have been found to sport an active lifestyle combined with a good diet and exercise are able to live longer, thus, pose less risk to premature death.

This long-term study was initiated way back in 1963 where 1000 healthy men aged 50 years old from Gothenburg who were born in 1913 gave their permission for the study for the rest of their lives to allow scientists to understand the lifetime risks of diseases , specifically with conditions affecting the heart.

The baseline data consisted of heart rate, blood pressure, weight and cholesterol levels. The men were also grouped according to those who do regular exercises and those who smoke.

After four years, extensive testing was conducted on a few of them after results were gathered from the initial tests. The new round of testing focused on determining the participants’ maximum aerobic capacity also known as VO2 max. It was through these results that scientists developed a mathematical formula that could estimate the aerobic capacity all the remaining participants.

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Chronic Tension Type Headaches Can Happen To Anyone

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Chronic tension type headache is also called a primary headache, which simply means that it is not caused by any particular disease other than ones found in the brain.

Chronic tension type headache can be a sign

Tension headaches can be an uncomfortable condition, especially made much worse by stress or over fatigue and although it may not be as painful and disabling as migraine, it can be enough to ruin your day.

But unlike migraine and other conditions, tension headache is believed to be caused by a variety of reasons like physical or emotional stress, anxiety, lack of sleep, depression, lack of proper exercise, eye strain, dehydration, tiredness, poor back posture and jaw clenching.

But good news, tension headaches can be treatable and yes, avoided. Just make sure to be mindful of the following:

• Proper and restful sleep of 8-9 hours daily.
• Good posturing when sitting, standing or walking.
• Leaving the desk and taking regular breaks at work
• Regular stretching activities for the neck and shoulders at work
• Regular exercise
• Having an eye check-up regularly and proper use of prescription glasses.
• Avoiding stress

You are getting enough sleep, proper posture when sitting or standing up, taking your breaks regularly when confined to a desk at work.

The best medicine may surprise you

Today’s society has become too reliant on medicines and drugs that sometimes it gets somewhat confusing when a mysterious ailment may cause an unexplained recurring headache to persist.

Sometimes, what one may need could just be as simple as a few minutes to breathe in some fresh air, enjoy the scenery and allow your mind to break free from the stresses of everyday living with all its pressures and demands.

Nurture a life

A recent study published by the King’s Fund reveals that there are positive psychological and physical impacts to gardening, with several doctors now recommending this activity for therapy with many recovering patients.

“Gardening encourages those who have had a stroke with paralysis for example, to use their disabled limb,” says Sir Richard Thompson, a former president of the Royal Society of Physicians who co-authored the study. “There’s also good evidence for arthritis; all the twisting and turning and weeding is beneficial for the pain.”

The study found that gardening had a positive impact on the brain and was found to improve general well-being, cognitive skills and promoted good mood with patients diagnosed and treated for dementia. It has also been found to improve social behaviours and interaction for those suffering from abrupt mood-changing conditions.

General practitioners the world over are now prescribing horticultural therapy for patients recovering from illness, especially those who were treated for anxiety and depression.

Many patients are frightened to use their bodies after heart attacks and strokes, or if they have arthritis,” says Sir Richard. “Gardening helps take their minds off the pain because the focus needs to be on the weeds and plants.”

Backed by science

Another study published by researchers from the University of Essex shows that there are indeed evidence that spending at least five minutes a day with nature improves self-esteem and uplifts the mood.

“We think that walking outside releases endorphins and hormones that promote better mood such as oxytocin, the feel good hormone,” says Dr. Valerie Gladwell, senior lecturer in sports and exercise science who took part in the research.

Another recent study from the same institution also reveals that people who took 15 to 20 minute walks in nature during lunchtime were easy to fall asleep at night and improved sleep quality

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Removal Of Wisdom Teeth Still Not Clear If It Is Good For Health

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Removal of wisdom teeth may be common nowadays but scientists continue to scratch their heads with extractions of these teeth becoming a commonplace procedure nowadays.

Removal of wisdom teeth without damage does not provide any benefit

In a published report from the Cochrane Database of Systematic Reviews points out that despite the large number of asymptomatic extractions of wisdom teeth occurs, it is not clear why.

“Given the fact that wisdom teeth are removed on a large scale worldwide, it is surprising that high quality research is lacking,” says lead author Hossein Ghaeminia of Radboud University Medical Center in Nijmegen, the Netherlands.

Particularly in the United States, it is a common procedure to have the wisdom teeth removed even when they are free from problems or injury.

Lack of high quality research materials

Ghaeminia said they were looking for studies or research to compare possible data o corroborate the practice, however, they only found two and none of these were ever a comparative analysis of asymptomatic or disease-free wisdom teeth.

“We will likely conduct another prospective cohort study to examine risks from retained asymptomatic third molarsnd I personally disagree with surgical removal of third molar tooth buds when an adolescent is young, as I have seen permanent bone damage as a result,” Ghaeminia said.

“Some might say that preventive removal should be stopped since there is no high quality evidence to support this practice,” but that may lead to more surgeries at an older age when wisdom teeth do become symptomatic, and surgery has more complications for adults than for teens, Ghaeminia emphasized.

“On the other hand, preventive removal of all asymptomatic wisdom teeth is also undesirable: if the tooth would stay asymptomatic and disease free during lifetime, the patient might have been exposed to an unnecessary risk of complications and costs,” he said. “In the absence of evidence, orthodontists, dentists and oral surgeons should discuss the pros and cons of wisdom teeth removal in each case individually.”

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