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Moderation: Is It Merely Normal?
Life is all about choices. It always has been. With each new decade, more and more
choices pertaining to the foods we eat become available. The fact is that there are so many
choices and options available that Americans seem to have lost definitively what we should eat,
how and why. The question that a lot of us are asking is how then should we eat?
Keep in mind that humans first began the process of eating with their eyes, then their
nose, mouth, and other senses, and that nutrition is the key to a healthy body. Moderation then it
seems is the answer to the question. We should all eat food in moderation. What is moderation?
The dictionary defines it as “the quality of being moderate, restraint, avoidance of extremes or
excesses, temperance” (Dictionary). The definition indicates that moderation is not being
deprived or overly indulgent, but merely normal.
Senses
When you eat with your senses, not merely with your mouth, the act of eating becomes a
wonderfully, delectable experience that will in the end render a healthier, happier you. When you
revel in all of your foods presentation, the colors, aromas, tastes, textures, and sounds you are
able to deliberately partake of your food.
In an article written by Nanci Hellmich of USA Today about the book, “French Women
Don’t Get Fat: The Secret of Eating for Pleasure” (Hellmich). The author Mireille Guiliano
suggests “That we should stop hurrying through eating. Eat only good food, relax, and savor
every bite” (Hellmich). Some nutritionists and members of the scientific community agree
wholeheartedly.
The Culinary world has known for a long time that our food presentation is equally as
important as how the food tastes. Food photographers have used food presentation as a sales tool
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encouraging us to buy a particular brand, or type of food. Menus in restaurants tempt your taste
buds with deliciously presented pictures of foods.
In an article “The Science of Yummy” by Tamara Holt of Popular Science, it talks about
how food scientists create new and different tastes that appeal to the publics not so refined taste
buds and our appetites for ever more flavorful taste sensations (Holt).
There is some scientific data to back up the idea that we eat with our senses. The article
“The Sense of Taste,” by Susan McLaughlin and Robert F. Margolskee of American Scientist
talk about,
The taste buds and the molecular mechanisms that occur between the tongue and brain.
Our taste buds—gourd-shaped collections of 50-150 taste cells per taste-bud, give us the
many taste sensations… that we have. There are only four types of taste: salt, sour, sweet
and bitter. Like primary colors, these tastes can be blended and combined to create the
many shades and hues of flavor. In addition, the sense of smell contributes greatly to the
totality of flavor perception. Chewing releases volatile chemicals into the nasal passages,
the scents of these chemicals combine with tastes to create even more flavors.
(McLaughlin, Margolskee)
Fruits and Vegetables
Vegetables seem to be the one food item that people try to steer clear from, yet they are
one of the healthiest. Many people do not like the taste, texture, or appearance of vegetables. A
benefit of vegetables is that they are low in calories, so you can eat more of them and not worry
too much about your waistline. Unlike vegetables, fruit is easier to consume because of its juicy,
sweetness. There are so many different types of fruits available; it is hard to know which to
choose. “As a general rule of thumb, the darker or more colorful a fruit or vegetable is, the
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higher it will be in vitamins, minerals and antioxidants” (Welter). You should eat at least 5-9
servings of fruits and vegetables a day for a balanced diet (Welter). Fresh fruits and greens have
high quantities of water and fiber. This leaves your body feeling fuller, which will help in not
overeating. Dried fruits and juices have a higher content of sugar as much of the water and fiber
content were removed. Fresh, canned whole fruits and vegetables are a better decision (Welter).
Professionals tell us to eat plenty of fruits and vegetables; however is there such a thing
as too much? It is difficult to eat too many fruits or vegetables, but if you do one of the
symptoms shone will be your skin having an orange colored tint. Most fruits and vegetables have
a high fiber content, which is great, but if over eaten it can harm your digestive system
(Sheehan). Trying to decide what foods you should eat or how much, here is something to
consider:
Although a diet high in fruits and vegetables is certainly healthy, you must complement
these foods with a variety of other food groups. In 2008, the Harvard School of Public
Health created the Healthy Eating Pyramid as a healthy eating guide for the public.
According to the pyramid, a healthy diet includes plenty of whole grain carbohydrates, a
variety of fruits and vegetables, select protein sources, healthy fats and oils and moderate
dairy intake. Even if you eat plenty of fruits and vegetables, it is absolutely essential to
include these other food groups in your daily routine. Without these foods, your body will
likely experience harmful deficiencies in crucial vitamins and minerals. (Sheehan).
Fruits and vegetables often form a united front as plant-based forms of nutrition but since
the health benefits of fruits have been brought into question by current health gurus and experts
alike an analysis of the stand-alone benefits of fruit will now be presented.
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Fruits and Dairy
In this age of nutritional scrutiny and the constant crusade of fad diets the effects of fruit
are both lauded and condemned. "They're full of sugar!" The soccer moms would say. "But think
of all the antioxidants!" The holistics would counter. However, the benefits of the inclusion of
fruits and vegetables in a diet are almost universally accepted by government programs aimed at
reducing obesity and chronic disease. But why fruits?
As for the basic nutritional components of fruit there are a few: the largest macronutrient
resource in fruit is carbohydrates. Fruit is also a good source for dietary fiber (which is ironic
since it's the part of the fruit that is completely indigestible that ends up doing a lot of good)
which is essential for digestive function and basic physical operation.
In addition to fiber and carbs fruits also provide vitamins, minerals and most berries carry
a strong amount of polyphenol antioxidants. The most prevalent vitamin found it fruit is vitamin
C and is one of the best sources for it. However, in times of war when fruit wasn't commonly
available vitamin C was almost universally gotten from potatoes (particularly the skin) and the
minerals associated with fruit consumption are negligible to say the least.
However, considering that the life expectancy of the average human is longer than it's
ever been one can't ignore the importance of antioxidants. As we age the ability of our cells to
perform mitosis and divide properly decreases which is how we as human beings age.
Antioxidants have been strongly linked to improving cell activity by absorbing free radicals and
reducing the effects of oxidation over time. Many cardiovascular and certain kinds of strokes can
be prevented by the consumption of fruits strong with these.
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One concern with fruit is with its juice. The consumption of fruit juices is seen as being
healthy and promoting of healthy lifestyle and a balanced diet. Some see it as just sugary candy
water that makes their kids fat. Indeed, many of the benefits of fruits are lost in juice form, it
provides no fiber, and it is an extra source of calories. The book Drink This, Not That advises
almost altogether avoiding fruit juices because of the lack of nutritional benefit when compared
to eating real fruits and drinking what a body really needs: water (Zinczenko, 248). As for the
dichotomy between freshly squeezed fruit juices and those derived from a concentrate H.
Caswell contends: "from the data presented, it can be seen that there is actually little difference
in terms of nutritional value between. The chilled/freshly squeezed products presented have
similar energy, sugar and fiber concentrations to the concentrated varieties, and both count
towards an individual’s 5 A DAY (requirement)" (Caswell, 276). The concentration process
involves naturally letting the water evaporate out of the juice and the pasteurization process
eliminates spores and bacteria that would otherwise be left over in the juice.
The last concern with juices is its effect of dental health due to not only sugar content but
acidity. My studies recommended either brushing one's teeth before eating fruits to allow the
fluoride of the toothpaste to protect the teeth or to wait an hour after eating fruit so as to allow
your saliva to naturally neutralize the acids. Immediately brushing one's teeth after consuming
acidic fruit negatively impacted dental health and was found to really just brush the enamel of
one's teeth.
In the name of moderation some even cut out fruit altogether. It is seen by some that
filling up on fruit prevents one from eating other, more nutritious foods.
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But really, at the end of the day, you can look back at that apple you had for lunch and
agree that the doctor may just wait a little longer. The consumption of fruit does aid in one's
overall health and wellness by providing fiber, carbohydrates, vitamins, minerals and
antioxidants and yes, in the end, sometimes it's just good to eat something tasty.
Unlike fruit, however, where one may easily find dietary substitutes for nutrients the
importance of dairy in the diet is not hard to overstate. A large amount of nutritional overfalls are
covered the inclusion of three servings of dairy in one's diet are essential in this study of
moderation to maintain a healthy diet. Vitamins A, B, and D, Calcium, Potassium, Magnesium,
Riboflavin, active biological cultures, all of these important nutrients are prominently or even
primarily found in dairy that may not or cannot effectively be found in other foods.
This is highlighted in a study of a food pattern modeling study by researchers from the
Nutrition Research Journal: "...modeling exercises using consumption data from the National
Health and Nutrition Examination Survey also demonstrated that nondairy calcium replacement
foods are not a nutritionally equivalent substitute for dairy products...although it is possible to
meet calcium intake recommendations without consuming dairy foods, calcium replacement
foods are not a nutritionally equivalent substitute for dairy foods and consumption of a calciumequivalent amount of some nondairy foods is unrealistic" (Fulgoni, Keast, Auestad, Quann, 764).
Grains
The majority of people do not consume the daily amount of grains recommended, which
is three servings per day and Americans eat half of that or no grains at all. People associate
grains as a food that contributes to weight gain and that is high in carbohydrates. People are not
educated about the health benefits whole grains offer. Finding whole-grains with no additives,
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preservatives, or that have not been processed can be difficult. More companies have risen to the
consumers demand for healthier foods, by incorporating whole grains into their ingredients
(“The Whole-Grain”).
One might ask, “What are whole grains?” “Whole grains aren't just something you find in
a feed store or a field. The dietary guidelines identify America's' favorite whole grains as whole
wheat, whole oats/oatmeal, whole-grain corn, popcorn, brown rice, whole rye, whole-grain
barley, wild rice and buckwheat” (“The Whole-Grain”). It is good to know how many products
have whole grains in them that you might not be aware of, or have never considered. There are
three essential parts to a grain seed: sperm, bran, and endosperm. When combined, the grain
offers the full health benefits offered (“The Whole-Grain”).
The bran is the outer layer and contains antioxidants, B vitamins and fiber, and protects
the other parts of the seed from sunlight, pests and so on. The germ, which contains B
vitamins as well as some proteins, minerals and healthy fats, is the part that, if fertilized
by pollen, will sprout into a new plant. Finally, the endosperm provides the germ with
food. It contains starchy carbohydrates, proteins and small amounts of vitamins and
minerals. (“The Whole-Grain”)
This gives you an idea of how each part of the seed is essential and what the benefits are if left
alone in its natural state.
If the grain seed is processed, you receive only the benefits of the endosperm and you
will lose the other nutrients that the bran and germ have to. To make up for the loss of nutrients,
companies will place preservatives or additives, which do not have the same benefits as the
actual grain (“The Whole-Grain”).
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While some whole grains are eaten whole, they also may be cracked, split, ground or
milled into flour and used as ingredients in bread, cereals and other processed foods.
Even when grains are processed into food, they are still considered "whole grains" if the
germ, bran and endosperm are retained in the food. (“The Whole-Grain”)
Most people do not know that there are several different ways to eat a grain, and that you
can prepare whole wheat any way you want and it is still beneficial as long as all three parts of
the seed are present.
Some of the health benefits that whole-grains provide are, lower cholesterol, decrease in
heart disease, healthy digestive system, weight control, and reduction of some cancers. Eating
whole grains on a regular basis helps to regulate your digestive system, so that you are constantly
cleansing your body (“The Whole-Grain”).
Trying to incorporate whole grains into your daily diet can seem overwhelming, but there
are several ways to make it effortless. When shopping, check out the ingredients on the label to
be sure that the first ingredient is whole wheat. “Foods labelled –[sic] with the words "multigrain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not
whole-grain products” (Tsang, 2007). It is interesting how many different ways there are to label
an ingredient and deceive you into thinking it is the “real thing”. By knowing the different ways
companies label the ingredients, you can tell if it is a genuine product or not. The product color
can also lead you to purchase a deceptive product. Some companies will add a caramel coloring
to make you think you are buying a product that is whole wheat, but it is actually dye turning the
bread brown (Tsang, 2007). If you want, the full health benefits of whole grain do not purchase
products with the first ingredient listed as enriched wheat flour. Enriched wheat flours processed
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with additives and preservatives, which do not contain the full health benefits (“The WholeGrain”).
Next time you are at the store deciding between white or whole grain products think
about the health benefits you will receive/won’t receive depending on your decision. Whole
grain products are much more beneficial and healthier because they are not processed. The seed
has been left alone in the original state it was planted (“The Whole-Grain”). You might wonder
if there is such a thing as eating too many foods with whole grain. Tufts University stated,
No benefit is seen beyond the recommended portions and there is always a risk of eating
too many calories," Lichtenstein says. "The best advice we can give is to think about the
big picture, the whole diet. Shoot for a diet rich in fruits and vegetables, in which at least
half the grain products are made from whole grains, include low- and nonfat dairy
products and fish and, if you eat meat, choose lean cuts. (“The Whole-Grain”)
I like this quote because it states that the importance of what you eat is not dependent on
what you eat, but how much and what your diet consists of. They do not choose what food
groups you should eat, just that you should eat a variety of foods from each food group.
Meats
When dealing with meat in the diet the views differ extensively. As a culture, we
consume a large amount of meat on a weekly basis. In recent years a variety of studies have
stated that meat is more of a detriment than a benefit, some even go as far to say, we should cut
meat out of our diets altogether. You might think that this is just the vegetarian’s way of vie for a
reason to not kill animals, but the facts just might surprise you.
In Ferris Jabr’s article “Meat of the Matter” he states,
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Processed meats generally contain four times more sodium than red meats and 50 percent
more preservatives, particularly chemical compounds known as nitrates and nitrites,
which help to kill bacteria and give meat an appealing pink or red hue. Some processed
meats also contain nitrosamines, which form nitrites when meat is cooked at high
temperatures or exposed to the acidity of the human stomach. (Jabr 28-30)
This article sums up the meat industries major problem in a nutshell. It is a common practice to
pump the animals full of hormones to make them tastier after being killed, and put even more
chemicals into the carcasses to preserve them an unnaturally long time (Horsman). Dozens of
studies show these practices make processed meat unhealthy, and to be causes of various
cancers, as well as heart disease (Jabr). Tasty it may be, but is it worth it?
One of the more obvious reasons meat is in general unhealthy in the diet is that most cuts
of meat are very fatty. Fat is what makes the meat tastier. Farmers specifically breed their cattle
to be as fat as possible, to insure that the meat is tender and delicious. Who knew? That alone is
not the only thing that makes meat unhealthy in a diet.
Another major problem with meat is that people generally eat three to four times as much
meat as the body really needs. For example, you go to a restaurant and order a steak. You get a
decent size eight-ounce steak rather than opting for a larger portion. Most restaurants sell as large
as an eighteen-ounce steak! Assuming you have chosen the “healthy” option of a smaller steak,
you still end up with two times the amount of meat your body needs in a day. The norm that
most people need is three to four ounces, but when people eat out, they generally have a lot more
than that. People tend to eat more because of the very fact that it is so darn delicious.
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However, in spite of all these potential downsides of consuming protein, is it possible that
meat should have a place in our diets? In spite of these problems, various studies say that you
should include meat in your diet. However, in the article “Health benefits of Meat, Poultry, and
Fish” they state.
Beef, veal, and pork are packed with high-quality protein. They are also a nutrient-dense
source of iron and zinc, minerals that many Americans have trouble getting. While it is
possible to get enough iron or zinc without eating meat, it's not easy. Eating lean meat is
also a dandy way to get vitamin B12, niacin, and vitamin B6. So, including some lean
meat in your diet can be nutritionally uplifting. (Hornick)
Health benefits gained are numerous from eating meat, rather than a vegetarian diet. The key
factor is in how much you eat.
In addition to choosing leaner cuts of red meat, there are other healthy options. When
choosing chicken, if you go for the leaner parts of the bird, and remove the skin and fat it
becomes a considerably healthier ways to get your protein. Fish has many beneficial properties,
such as omega 3 fatty oils, which help to prevent heart disease. As you can see, there are many
ways to get protein in the diet.
When eaten in moderation and by choosing leaner cuts, meat can be is very beneficial for
maintaining a healthy body and lifestyle if you follow those simple guidelines. It is common in
today’s society to abuse a good thing, turning it into a bad thing. By remaining moderate in your
consumption and choosing healthier cuts of meat, you can get more protein and all the other
vitamins and minerals that you could not get from a plain vegetarian diet.
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Desserts
Dessert, just hearing the word can conjure up a craving or two and those craving are
pretty much all about something sweet. Should we indulge in dessert? As the article “ Some Like
It Sweet: But How Much Danger Lurks In Those Spoonful’s,” by Bob Frost of the San Jose
Mercury News points out “The maddening thing about sugar is that you can find an expert to
support almost any view of it that you care to hold” (Frost). In the article, Frost states that there
are three differing opinions on sugar. First “Don’t worry about added sugar too much; enjoy it in
moderation.” Second, “We should significantly curtail our consumption of added sugar.” Third
“Use of added sugar should be virtually eliminated: I.E., “Sugar is poison.” (Frost). Moderation
once again it appears is the answer to the quandary of sugar. Chocolate, another sweet treat made
from the seeds of a cocoa tree, in recent years has gained notoriety as containing beneficial
antioxidants and flavonoids. “Chocolate has other feel good chemicals. Chocolate also contains
substances that affect brain chemicals called neurotransmitters” (Fikes). Therefore, to the
question of whether or not to eat dessert, possibly it will suffice to say most everyone loves a
little chocolate, and it might just improve your outlook on life.
Exercise
Exercise has countless benefits. One important benefit is that it will help you live
longer. Who does not want to live longer? “Physical fitness levels turned out to be the greatest
predictor of how long someone might live..,” (Lyons). It gives better prediction results than
smoking habits, or a family history of diseases and health conditions. Cardiovascular disease has
been the leading cause of death for many years. One in five Americans have a form of
cardiovascular disease, proves the American Heart Association (Lyons). The most beneficial
thing to do if you have heart disease is to exercise. We should all take it seriously and do it.
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Physical exercise can predict how long we will live. Sixty percent of adults do not exercise
enough and twenty-five percent of adults do not exercise at all. This statistic needs to change. As
said in the article “Survival of the Fittest,” “Get out and walk, it will save your life” (Oliviero).
Besides preventing cardiovascular disease, exercise helps to prevents high blood pressure,
strokes, metabolic syndrome, type two diabetes, depression, certain types of cancer, problems
with joints or bones, and even helps to prevent falling (Mayo).
There are also other reasons to exercise. For example, exercising helps improve your
mood. It is a good way to blow off steam. As the Mayo Clinic Staff says, “Physical activity
stimulates various brain chemicals that leave you feeling happier and more relaxed.”(Mayo).
Exercise helps you get in shape, lose weight, increase your muscle strength, improve your
appearance and self-esteem, boost your confidence, increases endurance, energy, and gives you a
better nights rest. However, do not exercise right before bed because exercise gives you more
energy (Mayo).
Technology has helped our society greatly. Unfortunately, it has hindered people getting
out and exercising. Kids now watch television and play video games, instead of playing outside.
We exercise much less than our grandparents did. It is the little things that we have stopped
doing. We now have cordless phones, so when it rings we do not have to walk to answer it. We
pay others to clean our house, shovel the walks, and mow our lawns. Something ironic that Tracy
Boyd explains is “We are paying others to do this manual labor and then paying again for the
privilege of exercising on machines at the gym” (Boyd). Even laundry use to give people a lot
more activity. We can get more exercise by trying to do things the old-fashioned way (Boyd).
No one really thinks there is such a thing as exercising too much, but there is. Katie
Wanchick points out the other side of exercising by saying “Exercising has ample benefits, but
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too much of a good thing can make it a bad thing” (Wanchick). Anything done excessively is
bad. Over exercising, is when your volume or intensity of an exercise exceeds your recovery
capacity. Your health will actually decrease if you work out too much. People most commonly
known for over exercise are athletes, people who have perfectionist traits, and those motivated
by their looks, that judge themselves harshly. Most often women over do it on cardio workouts
wanting to lose weight and get thinner. Men on the other hand want to get more muscular. There
is a condition called dysmorphia, where you get a distorted body image from working out so
much and trying to get as big as you can (Wanchick). Symptoms of an exercise addiction are if
you have aches and pains, it is icy and cold outside, and you still wake up at five a.m. and go
running or if you only feel good when training for a triathlon. Last if you only eat to replenish
your body for your next workout. By working out too much, you are at risk for injuries,
exhaustion, even depression; because you believe your body will never be good enough. “What
once was gratifying becomes painful and controlling.”(Allen). “This occurs because you are
causing adrenal fatigue” (Allen).
The adrenal glands are having trouble keeping up with the constant demand, so their
ability is limited. They produce stress as a way of coping and become fatigued so you are no
longer able to keep up with normal activity (DiCenso). This syndrome can cause lasting physical
harm. When people are healthy exercisers, they organize their exercise around their lives,
whereas those who over exercise organize their lives around their exercise (Allen). Like all
things, if you exercise in moderation you will be doing your body a favor.
Life is all about the choices. It always has been. By choosing well and partaking of all
things in moderation, society in general will become healthier, more productive and happier.
There is hope for us yet. Live in good health.
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Works Cited
Allen, Arthur. "Men's Health." When Does Exercise Become Too Much Exercise. Ed. Amal
Chakraburtty, MD. WebMD, 01 June 2008. Web. 01 Dec. 2012.
Boyd, Tracy. "Technology Means Less Activity, More Health Risks, Many Say." Detroit
News (Detroit, MI). Feb. 24 2000: n.p. SIRS Issues Researcher. Web. 19 Nov. 2012.
Caswell, H. "The role of fruit juice in the diet: an overview" British Nutrition Foundation
Nutritional Bulletin. 34 (2009).
DiCenso, Richard A., Dr. "Adrenal Fatigue & Overtraining - Exercising Too Much Effects
Cortisol Levels." Adrenal Fatigue & Overtraining - Exercising Too Much Effects
Cortisol Levels. ShapeFit, 2012. Web. 30 Nov. 2012.
Dictionary references.com. n.d. Web. 27 Nov. 2012.
Fikes, Bradley J. North County Times. 27 April 2010. Web. 29 Nov. 2012.
Frost, Bob. Some Like It Sweet: But How Much Danger Lurks in Those Spoonful's of Sugar. 17
Jan. 1999. Web. 28 Nov. 2012.
Fulgoni, Victor, and Keast Debra, and Auestad, Nancy, and Erin Quann "Nutrients from dairy
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Research; Vol. 31 Issue 10, (2011).
Hellmich, Nanci. USA Today. 4 Jan. 2005. Web. 28 Nov. 2012.
Holt, Tamara. The Science of Yummy. 2007. Web. 26 Nov. 2012.
Hornick, Betsy, Eric Yarnell "Health benefits of Meat, Poultry, and Fish...” howstuffworks.com.
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TLC. n.d. Web. 26 Nov 2012.
Horsman, Jennifer, Jaime Flowers “Why choose to become a Vegetarian” Share Guide, Jan/Feb
2007 Issue 89, p17-35 Nov 29 2012.
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Lyons, Julie Sevrens. "Survival of the Fittest." San Jose Mercury News (San Jose, CA). 14 Mar.
2002: 1A+. SIRS Issues Researcher. Web. 19 Nov. 2012.
Margolskee, Susan McLaughlin and Robert. The Sense of Taste. ? Nov./Dec. 1994. Web. 28
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Oliviero, Helena. "Fitting In Getting Fit." Atlanta Journal-Constitution. 03 Oct 2010: E.1. SIRS
Issues Researcher. Web. 19 Nov. 2012.
Sheehan, Jan “Benefits of a Meat Diet” Livestrong.com Sep 28, 2010.
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4-5. SIRS Issues Researcher. Web. 21 Nov. 2012.
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Tsang, Gloria. "Whole Grains Guide." Healthcastle. N.p.. Web. 29 Nov 2012.
Wanchick, Katie C. ""Too Much of a Good Thing: How Exercise Can Be Bad for You.""
Web log post. Science in Our World: Certainty & Controversy. Movable Type, 2
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Welter, Sonya. "Why is it important to eat fruits and vegetables." Livestrong. N.p., 26 2011.
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