Junk Food Wars: A Mom’s Battle for Mindfulness

January 03, 2011 12:38 PM by lauraj

Laura Johnson, Lead Health Educator, Weight Management:


Is it possible for parents to feed children optimum nutrition a majority of the time? What happens if parents are not on the same page nutrition-wise? If one parent is encouraging the child to snack on lowfat cheese and whole grain crackers while the other is showcasing a bag of chips with its bright and glossy packaging, which item is the child most likely to choose? I found myself in this situation last winter when my husband and I took our two kids, ages 4 and 7, to Sun Mountain Lodge in Winthrop, WA to enjoy some fresh fallen snow. The trip was a grand success, until we landed at a gas station in Wenatchee on our drive home.

We had eaten a late breakfast that morning, but three hours had passed and our kids were hungry again. I had apples and oranges in the car, in addition to some dry roasted nuts, left over from the beginning of the trip. I assumed we could all just snack on these items until we got home and then have an early dinner. My husband, however, had a different idea.

The kids were lured into the convenience store at the gas station with my husband’s promises of “treats.” I could only imagine what they might purchase. I went along inside hoping to coax my kids into picking out something at least somewhat healthy: pretzels, some dried fruit, maybe a mozzarella cheese stick from the dairy case, or carton of chocolate milk, which would offer nutrition while satisfying the desire for a "treat." Again, my husband had other plans. My kids wandered towards the chip and candy aisle, and then towards the cracker display. Once again, I thought I could take the reins on the “snack quest” and steer my kids into making some healthier choices. No such luck. Before I could take on any authority my husband was saying OK to the Doritos, Cheetos, and Nutter Butter cookies! My husband chose some beef jerky and dry roasted peanuts; items with some redeeming qualities. I was horrified at the thought of letting my kids eat the items they had self-selected. At the very least, I decided I had to put some limits on how much they would be allowed to eat.

With smiles on their faces my kids gladly tore into the chips and cookies. After about 5-8 minutes of munching, I deemed it time to close up the bags to save some for later. To my good fortune my husband stayed quiet while I ruled over food quantity.

Most of the time, my husband and I agree on what our children should be eating. For example, we both agree that veggies should be plentiful at dinnertime. Backing each other up in this way sends a clear message to our children about our expectations for them. However, when we are at odds with what we think may be best, rather than having an argument about it on the spot, I have found peace knowing that I can be successful in helping them to limit their portions and teaching them to be mindful about what they are eating and how much is appropriate.

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Tips for Coping with Holiday Stress

December 13, 2010 8:46 AM by janicem

Janice Milliman, Quit Coach, Service Delivery:


The holidays are a fun time, but can also be a time of great stress and overindulgence. At Free & Clear we're in the business of helping people make healthy choices around many issues like stress and food. Our ability to coach someone about healthy choices comes from a strong foundation of people who "practice what they preach."

I find it challenging at times to manage stress, especially during the holidays. My healthy coping skills (yoga or reading) can be easily forgotten as I slip into a pattern of unhealthy ones (such as foregoing adequate sleep to watch TV). Poorly managed stress can cause physiologic effects such as cardiovascular disease or a lowered immune system. The American Psychological Association (APA) found truth in the old saying that "stress ages a person." In the study, women who for many years cared for an ill or disabled family member were no longer able to fully regenerate blood cells, thus found to be physically a decade older than their chronological age. That alone is enough for me to be motivated to manage stress and avoid speeding up the aging process.

I'm also a recovering carb-aholic. The holidays always make me think of Grandma's homemade shortbread, or my favorite commercially made holiday cookies: shortbread stars with red sugar sprinkles. My mouth waters just thinking about them. Like many people, I can't have just one. When I go for the shortbread, I go all in.

According to The American Dietetic Association (ADA), "On average, Americans gain approximately one to two pounds during the holiday season. While this weight gain isn't dramatic, research shows it tends to stick and accumulate over the years." After five holiday seasons, that could add up to an extra 5-10 pounds. Fortunately, the ADA also says, "...those pounds can be avoided through mindful eating in moderation…" A few of the ADA's suggestions are: don't skip meals throughout the day which may result in overeating later, use a smaller plate to better manage portion control, eat slowly and wait ten minutes before returning for a second helping.

I'm fortunate to be surrounded by colleagues who have great coping skills. Having a few extra coping skills in your back pocket could really make a positive difference this holiday season. So, I asked my colleagues across various departments how they minimize stress and overindulgence (see the questions and responses below). Now I won't forget my coping skills, and don't have any excuse for not "practicing what I preach." How do you plan to cope this holiday season?

If you saw a plate of your favorite holiday cookies, how would you manage to have just one, or none at all?

• I try to be very thoughtful about what I eat and if I really wanted a cookie, I would have just one and try to enjoy it while eating it.... paying attention to how it tastes. I've noticed that sometimes things don't taste as good as I think they will.
• Drink a favorite low calorie beverage and be too full to eat cookies...or walk away.
Instead of depriving myself I'll have just one. I sample my favorites so I don't feel like I'm missing out. My motto: Sample a little, rather than gorge out of temptation.
• Grab a plate full of veggies or fruit and go socialize AWAY from the cookie table.
• I chew gum. Cookies and gum do not mix.
• I tell myself, or if someone is offering, "Not now, I'll come back later." Then I find something else to distract myself. If I eat one, I'm done for!
• I would probably allow myself one, and make a "pact" with someone else who wants to make healthier choices too.
Holidays are fun, but also can be stressful. How do you cope with the stress of holiday time?

• I spend more time with friends and family and try to see the holidays through the eyes of my children. They don't get stressed, they just get excited!
• Volunteer or help someone else less fortunate. Helping others takes the focus off of our own stressors and reminds us of the important things in life.
• I keep a mandatory date night with my spouse or a friend on Sundays, and I take 20 minutes a day to do something I love.
• I carve out 'me' time before bed for a bubble bath.
• I maintain my workout schedule throughout the week, make sure to get enough sleep, and plan to try some yoga.
• Avoid over scheduling. There are always more things than one person can possibly do.
• Remind myself the holidays are about LOVE, not material things. I feel more present and HAPPY that I am here to enjoy my family and animals.

Our Employee Advisory Board Works: Here's How

November 15, 2010 12:45 PM by ashleys

Ashley Smith, Director of Culture & Performance and Ashley Calabro, Sr. Manager of Talent Acquisition:


Motivating employees to consistently stay focused on their health and wellness creates challenges for all employers. We created Free & Clear’s Employee Advisory Board (EAB) which works to develop and enhance new wellness initiatives for employees and to gain their involvement and interest by creating engaging activities and wellness events.  Our EAB’s main focus is on three positive wellness practices:

the promotion of healthy nutrition choices
• increased physical activity
stress management

We use these guiding principles to ensure our activities appeal to the diverse nature of our employee base, locally and nationally. Our EAB is made up of members from all our departments and not only develops the programs, but is also our organization’s cheerleading group when it comes to employee wellness.  The EAB leads by example, attending as many of the programs as our work schedules allow and encouraging others to participate in that activity or program.

Offering a set of programs alone does not always generate the interest necessary to engage employees and get them to leave a pressing project or looming deadline for thirty minutes of self care.  We involve employees in the process and use their feedback to increase levels of engagement.  We face the very same challenge that many of our clients face, we have employees who are geographically separated from one another with diverse backgrounds and interests, from Ironman Tri-athletes to those with more sedentary lifestyles.  Like most populations, everyone falls somewhere in between.

Leveraging the technology already in the workplace is a great way to get the word out. We use our company intranet to publicize our programs to capture the broadest audience possible, so everyone has an opportunity to participate whether they are in Seattle or Oklahoma City.  We plan to record some of the programs offered at the main Seattle office and post those on the intranet for those unable to attend in person.

Here are some of the activities and wellness events the EAB has recently sponsored:

Monthly 30-minute fitness walks: Encouraging employees to take a break from their daily activities by getting up and being physically active, allowing staff to step away from their workspace and clear their heads with a brisk walk around downtown Seattle.
Monthly Mindfulness sessions: Teaching our employees how to practice mindfulness, a proven treatment for stress management, giving them the tools to feel refreshed and manage the work week ahead.   
Quarterly Qigong sessions: Practicing different movement and breathing exercises that stimulate the flow of vital energy in the body.  
Ergonomic Stretching workshops: Teaching employees quick and easy stretches that can be done anytime at their workstations.  
Organic fruit deliveries: Providing fresh, delicious and organic fruit to employees on a regular basis.
Cooking demonstration: Teaching employees quick , nutritious , and delicious meal preparation.

Continuously promoting wellness, exercise and healthy eating to our employees reminds them to incorporate healthy behaviors into their daily lives.  If we can encourage one employee to be healthier, other co-workers are more likely to take notice and may even think “if Joe can do it, so can I!”  Begin your wellness program today!

New Study: Whole Grains and Belly Fat

October 22, 2010 8:57 AM by jenniferl

Jennifer Lovejoy, PhD, Vice President, Clinical Development & Support:


It is well-documented that eating whole grains has a host of health benefits. Eating more whole grains like brown rice, 100% whole wheat breads and cereals, oatmeal, and buckwheat has repeatedly been shown to lower risk for heart disease, Type 2 (adult) diabetes, stroke and obesity. Whole grains have also been found to reduce risk of asthma, improve the health of your blood vessels, lower blood pressure, and reduce risk for colorectal cancer.

What has been less clear, however, how important it is to eat exclusively whole grain products and to minimize or avoid intake of refined grains. In fact, the current U.S. Dietary Guidelines only recommend that “at least half” the daily grain servings should come from whole grains. I believe this is largely because, at the time the Dietary Guidelines were written in 2005, there was little research evidence documenting specific harm from refined grains (products like pasta and bread made from white flour, white rice, etc). Of course we knew in 2005 that refined grains cause a greater spike in blood sugar than do whole grains, and that the refining process caused loss of fiber, vitamins, minerals, and other beneficial plant compounds. But most epidemiological, or population-based, studies of grains and health had not looked hard at the question of whether whole grains and refined grains have different health effects, or they had looked but not found any significant differences in outcomes.

In the November 2010 issue of the American Journal of Clinical Nutrition, however, researchers report for the first time that whole grain intake reduces belly fat (measured either as waist circumference or intra-abdominal, visceral fat by CT scan), while refined grain intake actually increases belly fat. The study included 2834 men and women aged 32-83 years from the Framingham Heart Study, a long-term study that looks at various factors that influence risk for heart disease. The results showed that people who eat 3 or more servings of whole grains per day have 10% less belly fat than those who eat less than one serving a day of whole grains. However, among people who ate 3 servings/day of whole grains but also ate 4 or more servings per day of refined grains, there was no benefit of the whole grains on belly fat. And, even after accounting for other lifestyle factors, higher refined grain intake was associated with bigger waist circumference.

This study is very noteworthy because it’s the first time research has demonstrated a specific effect of refined grains on increasing fatness, as well as reduction in the beneficial effect of whole grains when refined grains are consumed in the diet as well. The study’s authors conclude that “emphasis needs to be placed on the substitution of refined grains with whole grains rather than addition of whole grains to a diet already high in refined grains.” A good reminder to all of us on the importance of eating whole foods as nature intended!

Top 10 Social and Political Milestones in Obesity, 2010: Webinar

October 21, 2010 1:59 PM by erint

Erin Thompson, Content & Social Media Marketing Manager:


If you're anything like me, by the time 10am rolls around your inbox is overrun with Google Alerts on topics like nutrition, obesity, physical activity, and health. The morning talk show on your television explains new health trends on a daily basis, and your social media feeds never stop filling the screens of your laptop and smartphone with attention-grabbing information. Sifting through sensationalist headlines can be a daunting task. We allow ourselves to be bombarded because we care - if you're an employer, you care about national health, workplace health, and individual health for very specific reasons. You want to know how to improve the health of your employee base, and in order to do that, you need to know which stories matter most, which methods work best, and which trends are worth following. 

More than two thirds of adults and one third of children in the US are overweight or obese, many of whom suffer from chronic illnesses due to their extra weight. Response to the problem has been varied and highly publicized, ranging from published reports of discrimination in the workplace, to Op-Eds on personal responsibility, to calls for nation-wide preventative change: we've seen a historic health care reform, a proposed "soda tax" on sugary beverages, and a first lady's challenge to put an end to childhood obesity within a generation. It can be difficult to identify the stories that really matter, and the trends that are pointing to greater change.

That's why we put together our latest complimentary Clear Insights webinar, "Top 10 in Obesity: Social and Political Milestones of 2010," brought to you by Free & Clear and presented to you by the esteemed obesity expert, Ted Kyle, chair of the Advocacy Task Force of The Obesity Society and director of the Obesity Action Coalition. In the webinar, Ted will present this year's most important news stories on obesity, identifying the social and political trends that are instigating change on a public health and individual level, and offer suggestions for employers who want to know how to prepare for such changes.

Visit Clear Insights to Register

Thursday, October 28, 11:00am PDT or Wednesday, November 17, 11:00am PST

More About Ted Kyle:

Ted Kyle is a healthcare professional uniquely experienced in collaborating with leading obesity experts for sound policy and innovation to address the obesity epidemic in North America. Ted completed a 26-year career with GSK Consumer Healthcare in 2008, where he helped lead the introduction of alli®, the first FDA-approved weight management drug available without a prescription. Ted now devotes his time to helping obesity experts and organizations work for evidence-based approaches to obesity, which is the number one public health issue in America. Ted chairs the Advocacy Task Force of the Obesity Society, serves as a director of the Obesity Action Coalition, and serves on the Steering Committee of the Stop Obesity Alliance.



Salads that Weigh You Down

October 01, 2010 11:30 AM by sandik

Sandi Kaplan, MS, RD, Associate Director, Clinical Development & Support:


I have counseled patients for years on their nutrition habits, and the following scenario has come up in slightly different forms over and over again. John would like to lose ten pounds. He exercises each day even though he travels a lot for work. He eats out for over half of his meals but tells me that he works hard on making healthy choices. In John’s words, “I would never eat a burger and fries. I always choose a salad.” And there’s the problem. When John and I discussed the details, we realized that he was routinely eating 750-1,200 calorie salads.

How is it that restaurants are able to make huge, high-calorie salads and sell them to the kind of customer who wouldn’t even dream of eating a pepperoni pizza? Well, people assume salads are healthy—or at least that they’re healthier than burgers and pizza. However, the sad fact is that that assumption is often not true.

So how do we start with a bowl of healthy veggies and end up with a meal that is high in calories, saturated-fat, and sodium? The answer is in the dressing and the toppings. High-fat dressings add a ton of calories and saturated fat, as do bacon bits, processed meats and full-fat cheese. Nuts and seeds are nutritional powerhouses in small quantities but half a cup or more added to your salad pushes the calories even higher. The result is that a restaurant chopped salad can cost you between 1,000 and 1,800 calories.

I was recently with a colleague at a salad and hot foods bar across the street from our office. It’s one of our favorite places to grab a healthy lunch…or a not-so-healthy lunch, as we found out. My colleague was heaping her plate with fresh veggies, small scoops of brown rice, chickpeas and kidney beans, and a tablespoon of sunflower seeds. She chose the balsamic vinegar as her dressing and made her way to the checkout. I was watching the person behind her as he helped himself to about half a cup of veggies, full fat cheese, bacon bits and ranch dressing. He then wandered over to the hot food section and chose small servings of several of the deep fried dishes.

Both of them ended up at adjoining cash registers at the same time and the checkout folks were giggling at the coincidence because their bowls weighed exactly the same amount. But here was the difference – my colleague ended up with a large volume of high fiber, nutritious food for lunch. The other man ended up with a small volume of food that was low in fiber, high in saturated fat, and which was two or three times the calories of the healthy salad.

So when you choose the salad on the menu, try to design it yourself. Ask for extra veggies and choose lean protein (like chicken breast, grilled shrimp or beans). Skip the deep fried tortilla, the high-fat cheese and the full-fat dressings. Ask for condiments like nuts on the side so you can add small quantities yourself. Even most fast food restaurants will allow you to customize your own salad. And in chain restaurants, check the nutritional information that is provided. You may be surprised at what the healthiest choice on the menu actually is.

Book Review: “Women, Food and God”

September 16, 2010 9:59 AM by jenniferl

Jennifer Lovejoy, PhD, Vice President, Clinical Development & Support


The latest book by Geneen Roth, Women, Food and God, is appropriately subtitled “An Unexpected Path to Almost Everything.” Roth’s premise is simple: the way you eat is inseparable from your core beliefs about life.  As such, eating provides a wonderful mirror for how we relate to every aspect of our lives, including our spirituality.  The book is packed with real-life examples from Roth’s workshops with women who struggle with food – overeating, under-eating, or simply obsessing about food - many of which are very touching and easy for many women to relate to.

One of the things I liked best about the book was that Roth identifies mindful eating as a powerful strategy to apply to your relationship with food. She makes a point throughout the book that “what you most want to get rid of is itself the doorway to what you want most.” For many people, the desire is “I just want this extra weight to go away.” Upon being told that the solution is to squarely confront our feelings about eating and weight, our natural instinct may be “RUN!” Unfortunately, ignoring the way we mindlessly down boxes of cookies or bags of chips is not really going to help the problem go away. While it may be difficult and painful to face the true reasons we overeat, doing so in a mindful, non-judgmental way with a high degree of compassion for ourselves is a powerful step toward healing.

Similarly, while we may not like our bodies (or at least certain parts of them), it’s worth remembering that our bodies are what allow us to feel the pleasure of the warm sun on our skin, hold our loved ones, and, yes, enjoy the sensual pleasure of eating delicious foods.  I find, as does Roth, that many people today are out of touch with their bodies. We live in our minds, and body is just an inconvenient thing that develops aches or pains and gains weight. But the body is also what allows us to sense hunger and fullness, and when we are out of touch with those feelings, we are no longer able to accurately judge when we want to eat because we are truly hungry (vs. when we are sad, bored, angry, stressed, etc) nor when we should stop eating because we are physically full. Eating, with enjoyment, when you are physically hungry and not when you aren’t is a key long-term strategy to maintain a healthy weight. Note the emphasis on “enjoyment” – if you only eat when you are physically hungry but are eating like a rabbit and hating every minute of it, it’s probably not going to be a life-long sustainable approach to eating.

Finally, if you are not someone who’s interested in spiritual matters, don’t be put off by the title of the book. Roth does discuss spirituality but it is not the major focus of the book.  Nonetheless, consideration of “spiritual hunger” has been important to many overweight individuals I’ve worked with over the years. As Roth puts it: “We don’t want to be thin because is inherently life-affirming or loveable…We want to be thin because thinness is the purported currency of happiness and peace and contentment in our time.” Unfortunately, being thin doesn’t really guarantee any of those things (witness the many skinny celebrities whose misery is often the subject of tabloid stories). And being thin definitely doesn’t address inner feelings of emotional or spiritual emptiness. Fortunately, for most of us, the solutions are simple (if not easy): take time to meditate and focus on the sensations of your breath and your body, eat your food mindfully without distractions, and eat with, in Roth’s words “enjoyment, gusto and pleasure.”  Even small steps toward these goals will bring benefits for your mind, body and spirit!

Thrill the World: Dance Like a Zombie and Feel Yourself Come Alive

September 09, 2010 12:39 PM by ettas

Etta Short, Director, Learning and Development:


I learned how to dance like a zombie today. And I had such a good time! I went to a Thrill the World dance rehearsal to learn the dance steps in Michael Jackson’s music video “Thriller.”

When I saw the ad in the Calendar section of the newspaper, I was intrigued. I enticed a friend to join me. She was ready, willing and able. Who wouldn’t want to join the “funk of 40,000 years?” What we found was a group interested in participation, rather than perfection. In fact the organizer/choreographer said the more you can make the steps your own, the better it looks. Translation – have fun, be part of this community event and dance!

Thrill The World is an annual worldwide simultaneous dance of Michael Jackson's “Thriller.” This annual event is organized by volunteers in cities around the world. The event was launched in 2006; this year the zombies dance on October 23rd.

The organizers describe the reasons why they want to thrill the world:

•    To give the “Thriller” dance to anyone who has ever wanted to learn it
•    To utilize the internet to create an international community of leaders, fans and dance enthusiasts
•    To inspire others to pursue their vision
•    To show that ANYONE can dance!

There are so many good reasons for me to participate in this event.

Dancing is so much fun. Dancing to “Thriller” - even more fun. Enough said.

Moving more, sitting less. I danced for two hours. It was an easy way to get exercise. I built up a glorious sweat. It was exhilarating.

Community spirit. This event brings people from all over the city to together to work towards a common goal. Actually, the term “work” is not quite right; “play” is the better term. We were a large group of strangers, young and old, who were moving, laughing and dancing together.

Additionally, the community spirit extends beyond the city borders. This is an event that joins people from all around the world. In 2007 people participated in 52 cities in five continents.

A good cause: Local groups select charities to support. Our group is raising money for the Make a Wish Foundation and Children’s Hospital.

Did I mention that it was fun? You can be a zombie too! Check out the tutorial videos here.

World Cup Recovery: Getting Back in the Game of Fitness

August 02, 2010 10:39 AM by jasonk

Jason Kalivas, Quit Coach, Service Delivery:


Two days after I wrote about the soccer World Cup, the U.S.A. got knocked out of the tournament. In the two weeks after that, my other two favorite teams (I have ties to both Germany and the Netherlands) made it almost all the way (3rd and 2nd place, respectively), but ultimately got knocked out as well. It's three weeks since the tournament ended, and I'm still recovering. Any sports fan hurts when their team doesn't take the title, but the recovery I'm talking about is more personal, something I really feel in my gut. Quite literally, unfortunately - I'm recovering from about seven pounds added directly to my stomach.

I had to wake up extra early in order to watch the games live before work and I watched most of the games out. Waking up early means being hungry early, and going out means eating breakfast out. Two or three times a week for an entire month I replaced my usual granola cereal with a cheese-covered omelet, fried hash-browns and an english muffin. According to a calorie calculator I checked out, that diet change about tripled my morning calorie intake, and added at least 200 calories from fat. Put another way, I was eating 1/4 MORE food during the World Cup than I was before, and very little of it was actually healthy.

I'm not alone in this, of course. Tournaments and playoffs, that sort of thing can be a real diet killer. Watching the biggest U.S. sporting event, the Super Bowl, the average American eats 1,200 calories worth of snacks. That's almost one THIRD of that average American's normal daily calorie intake, and probably on top of his or her normal diet as well. But that's just one day. I did something similar for a whole month, and I made matters worse by stopping my exercise routine altogether. 200+ press-ups a day? 4 days of 5k runs a week? Not for me; not during the World Cup. Yes, I'm normally a pretty active guy, but I swapped exercise for games, instead of changing my schedule to fit in both; by the end of the World Cup, I'm lucky that I only gained seven pounds.

I started my exercise routine up again on Sunday, and it hurts. I've gone from burning through a 5k to just barely squeezing out a half a mile; I've dropped from a 35 pushup maximum down to 20. I know I haven't completely turned into a couch potato, but it's true: if you don't use it, you lose it. Endurance drops off in two weeks, muscle strength leaves you in four to twelve.

And feeling this personally, I think I empathize more with our participants. I talk to people every day who remember what it was like when they breathed easy, ran far and fast, and weren't so tired at the end of it. The reasons are different, but that's where I am right now. The good news is that I already have all of the tools I need to get myself back to healthy.

The better news is that our participants do, too, once we get them on the phone.

It's Better Together: The Benefits of Workout Buddies

June 17, 2010 11:58 AM by marieg

Marie Gahler: Senior Manager, Weight Programs & Education:


By nature, humans are social creatures.  We enjoy each other’s company and like to share our experiences. So why not capitalize on our social inclination by using it to achieve better health? Research shows that people who exercise with a friend are more consistent with their workouts and push themselves harder than they would on their own.

In addition, you can make a new friend or strengthen a current relationship when you exercise together. Catch up on the latest news or gossip, vent about the kids, or just spend some quality time together. You’ll be providing accountability and support for each other while working towards your exercise goals. According to one study, seven out of ten women say exercise feels like less of a chore when they work out with someone else. Research also shows that planning workout sessions is effective at increasing exercise, especially for women.  Planning happens naturally when you are working out with others.

I frequently walk with a neighbor and it makes the time fly by, but she isn’t always available. When that happens I move my walk to a trail nearby where I know there will be others walking too. I’ve often struck up a conversation with another walker and met new friends. This works if you walk at the mall as well – most malls open up early for walkers and the regulars become very connected.

Can’t find a walking partner or group to go with? You can still benefit from a remote form of social support like sharing your exercise schedule and goals with a family member or co-worker. It helps with goal setting and provides a level of accountability that makes you think twice about backing out. After all, who wants to admit to their exercise-loving sister or co-worker that you were just too tired to work out again?

So call a friend, invite your family to join you, or try a class – whichever you enjoy the most is the right choice. Shoot the breeze and you’ll be enjoying a healthier, more active lifestyle in no time.

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