We have discussed in the past the importance of discovering the hidden fats and calories in the foods we eat. I showed how a salad, sandwich, or any other common type of food can quickly double in fat and calories when the wrong ingredients are included in them. However, there are some things that some of us cannot live without. By this I am speaking of our daily glass of wine, the beer after work, or the fancy mixed-drink with dinner. It seems that the allure of a cool cocktail (or two) awaits us at every avenue of our lives. To the tea-toataler the problem is nonexistent. But the rest of us, drinking can fast become a diet-breaking addition to the bulge.

The problem with the alcoholic beverages is threefold:

First, alcohol packs on and nearly doubles the calorie content of any type of juice, soda, or mixer.

The average one ounce shot of hard liquor contains about 70-75 calories with some darker liquors like bourbon and brandy a little higher. Add one shot of liquor to a few ounces of tonic or cola and the calorie count is in the hundreds. And those exotic pina coladas or margaritas can run even higher than that. By any measure, one drink wont ruin any diet, yet one drink is rarely a common occurrence….

Second, a drink usually leads to two.

The taste of one drink is cool and satisfying. The second is even better, and so it goes. Rarely in any social setting where alcohol is being consumed, does on e stick to a single cocktail. Alcohol lessens our inhibitions, which sometimes leads to more alcohol and thusly, more calories. And after yet even one more drink almost always ends in the worst case scenario….

Third, alcohol almost always leads to eating and overeating

Alcohol, and its effects usually set the stage for binge eating. At only two drinks, your body seeks a heavier and more satisfying type of fare, and you guessed it, yet even more calories. The caloric cycle of almost anyone under the influence of a few drinks can prove to be a hidden diet disaster. The binge eating will almost undoubtedly ensue.

The Fat Mentality in regards to drinking can lead us in many wrong directions. Common misperceptions of alcohol lead to over-use and unknown consumption of hundreds (if not thousands) of calories in a single evening. The number one mistake made by people who are drinking and trying to lose weight is to perceive alcoholic beverages as a liquid ,and thus no harm to ones diet. I cant stress the fact enough….that alcohol leads to fat. The “beer gut” is no wives tale, it truly does exist. Anyone adhering to a perfect diet, yet drinks frequently, is guaranteed to get fat.

The best remedy for anyone who enjoys alcohol, is to educate yourself on the caloric content of what you are consuming: Most wines contain about 90-100 calories per glass. Most full bodied beers contain between 140 to 200 calories per 12 ounce glass, with the light beers at a more reasonable 100-110 calories per glass. And again, most clear liquors contain about 70 calories per ounce, so pair these with diet soda or club soda for the “best choice” of alcoholic beverages. The other best alternatives would be wines or light beer. Steer clear of the detrimental mixed drinks and full-bodied beers.

Another important thing to be mindful of with regards to drinking is to pay attention to how often you do it. The casual daily glass of wine or the few beers here and there add up. Set yourself a schedule so as to monitor how often you are consuming alcoholic beverages. Give yourself a night or two a week to have drinks if you so choose, so as not to over-indulge in these diet-busting pleasures.

Lastly, and sometimes most importantly, be prepared for what you are going to eat after you have had a few cocktails. Yet do the preparations beforehand. Have a healthy and light snack ready to consume after a night of cocktails. This way you will be steered clear of the more tempting of post-drinking options. In sum, a night of drinking loads your body with a good amount of un-needed calories. Do your best to dodge the heavier cocktails at the bar and the heavier fares afterward.

Source by Slade Gray

Welcome to episode 400 of what was The Paleo View, and today launches into new branding as The Whole View! Join Stacy of Real Everything and Dr. Sarah of The Paleo Mom as they bust myths and answer your questions about a non-toxic lifestyle, nutrient-dense diet, Autoimmune Protocol, and parenting.

If you enjoy the show, please review it on iTunes!

The Whole View, Episode 400: Modern Science and a Real Life Approach to Health

Oh my gosh, Sarah, it happened! (0:27)

Episode 400!!

Sarah and Stacy have been talking about updating the show to reflect what they have been doing for a really long time.

Special thanks to Sarah and her team who came up with the new name, The Whole View.

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It is the same show, featuring the same people, but with an update to the branding.

Sarah noted that they started this conversation a few months ago.

They looked at the timeline and thought it would be great to use the 400th episode milestone to refresh the name and branding to reflect what they are already doing.

The show has evolved and gone through the same types of changes that both Stacy and Sarah have also gone through.

It has grown to reflect a broader perspective than how they started.

The timing to update how they present the show couldn’t have been better.

One thing that has stood true for the test of time is that Stacy and Sarah’s show is all about whole, nutrient-dense foods.

There is a much broader perspective about what goes into the lifestyle factors.

The word paleo holds a lot of associations with it.

There is a lot more to what Stacy and Sarah represent, which has a lot to do with the research that is shared in every episode, every week.

Stacy and Sarah wanted to bring that to listeners in a holistic format.


The Whole Approach

The word whole carries a lot of meaning to Stacy and Sarah.

Sarah explained why this word so perfectly describes where they are now.

They have always been dedicated to providing listeners with only science-backed information.

Presenting a balanced and nuanced approach has always been a high priority.

Bioinidivudality is an important component to healthy living, as there is more than one way to achieve an optimally healthy nutrient-dense diet.

Stacy and Sarah are still focused on being real and sharing their real lives, ideas, solutions, tips, and strategies.

If you have been listening to this show for a long time, it will not be any different for you.

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Thank you, for pushing the best, most relevant research, for making it relatable to anyone who does not speak the language of scientific research. -Meghan

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You will see a new photo on iTunes.

If you are new to the show, Stacy hopes that you love the approach that they take to always be down to earth, but also not make assumptions about how you absorb science.

Stacy and Sarah empower listeners with the knowledge so that they can make the choice.

Not all of this is about food either.

Stacy and Sarah have tackled so many things on this show.

There is such a variety of things that go into living a healthy life and feeling your best.

Stacy’s goal with every episode is to set listeners up with the tools so that they can feel their best.

The hosts aim to inspire listeners so that they can live their best life.

The Whole View is about empowerment.

Sarah doesn’t just cherry-pick the science to support whatever narrative she wants to communicate.

She looks at the science to understand the contradictions, within the scientific evidence, and how it typically implies some kind of context.

Stacy and Sarah will never tell you that they are perfect or that it is easy to implement a healthy lifestyle.

They are going to be upfront and honest about their own struggles, setbacks, and how they apply this information to parenting.


The Evolution

Stacy and Sarah have been recording this podcast for seven and a half years. (10:25)

When they first began their kids were very young and they were just introducing them to a nutrient-dense, anti-inflammatory approach.

Now Stacy has smelly boy, teenagers.

This has been a journey, and they hope to continue sharing that journey with listeners.


Behind the Scenes

Sarah and Stacy want to be timely in the information they are providing.

They want to be responsive to what is going on in the world.

One of the ways that they achieve this is by having a quick turnaround on their shows.

Stacy and Sarah record on Tuesday mornings (usually), and that show goes live on Friday.

This allows them to ensure that the content is still timely.

In the health podcast space, you much more commonly see people batch produce their podcasts.

This allows Stacy and Sarah to address what is happening in the news and what is trending on social media.

They are also able to address listener questions very quickly.

Don’t forget, the best way to reach Stacy and Sarah are through their individual contact forms on their sites here and here.

You can also reach out to them on social media, but email works great since this prevents the message from getting lost in the shuffle of social media.

When a question comes in via email, it also allows Stacy and Sarah to position the question so that it relates to many listeners.


Show Topics

Stacy and Sarah aim to present information that is relatable, sustainable, and something that you walk away with feeling prepared to implement ideas.

When it comes to topics, Stacy and Sarah look to a bunch of different inspiration sources.

They then try to tackle a narrow enough topic that they can take a deep dive into it.

From there, it is all about being able to take a step back to talk about emotions, implementation, and effects.

At any one time, Stacy and Sarah have four to ten topics in the hopper with an overall idea about what is coming in the next month.

This allows them to build in series so that topics can flow from one episode to the next.

They also will utilize an FAQ format to host follow up episodes.

Some times they have to create space for a show based on the number of questions that come in.


Show Prep

Between Stacy and Sarah, they spend somewhere into the teens in the number of hours that go into researching, brainstorming, and note prep.

Show notes tend to be between seven to eight pages long.

Stacy feels more educated and prepared thanks to these show notes.

The information in those outlines also allows them to translate it further across their platforms.

The hope is that the show notes serve as a reference point for both listeners and their family and friends so that they can refer others to that information.

The goal is for the information to stand the test of time.

Sarah puts links to the scientific references in the show notes.

This allows her to evolve the content as the science evolves.

Regardless of how listeners prefer to learn, Stacy and Sarah strive to present the information in as many ways as possible to help listeners retain all that they are learning about.

A few years ago, there was a moment that led Stacy and Sarah to stop incorporating guests into the show format.

Stacy and Sarah knew that they needed to hold true to their standards.

Early on the show was heavy on guest interviews and book and product reviews.

However, they realized that they could provide more value to listeners than marketing plugs.

In 2019, Stacy and Sarah began incorporating brands, when appropriate.

They only invite brands they personally use, to sponsor shows, with the goal of getting listeners special deals.

It is very rare that they suggest products.

They instead recommend products as a tool that can help with a lifestyle component.

Sarah shared more on the ways in which the market evolved when people clung on to fad dieting approaches.

Stacy shared more about how and why they reach out to brands.


The Process

What Stacy thinks is the best part of the show is that they begin recording right from the start. (29:20)

The recordings include all of what Stacy and Sarah talk about before and after the show.

This content always makes for great bloopers.

Stacy and Sarah are personal friends in real life, and the comedy dynamic is a lot of fun.

At that point, they hand the recording over to Stacy’s husband, Matt.

Matt produces the show, edits the content, adds in music, and takes out the background cat noises.

He has been doing this since the very beginning and has been their silent partner through it all.

Stacy thanked Matt for all he does, and Sarah echoed that gratitude.

Sarah noted that they could not do this show without Matt.

He puts so much work into each episode.

Monica is the other team member, and she has been doing show notes for years.

She has come in and out a couple of times but has been the longest-running podcast member other than Stacy, Sarah, and Matt.

Monica takes the show notes and creates an outline for listeners to access on Stacy and Sarah’s blogs.

She also listens to make sure that no further edits are needed.

Once Monica is done with the notes, Sarah’s team gets ahold of the notes and Nicole (Sarah’s graphic designer) creates the images for the social media shares.

And then it goes out to the world.

Matt finishes his part of the process on Tuesday night, the audio goes to Monica on Wednesday, and Sarah’s team gets the information on Friday.

Sarah’s team has hours to turn the visuals around, and Stacy gives huge props to Sarah’s group for their work.


Always There For You

Stacy and Sarah are super proud to have never missed a recording for this weekly show.

If one of them are traveling, they come up with a timeline and a plan so that they can both be on every episode.

As much as Stacy and Sarah are committed to this process, the teams are equally as committed to getting this content to listeners.

Huge shout out to Matt, Monica, Nicole and everyone else on Sarah’s team who helps with this process.

Stacy isn’t aware of any other podcasts that handle their podcast creation like this.


Thank You

If you appreciate the work that goes into this and love the show, please leave a review on all platforms where you listen to this show.

The more reviews that come into the hosting platforms, the more accessible this show becomes to other listeners who may have not found the show otherwise.

Stacy cannot thank you enough if you have already left a review.

Please do an update to the review if you can.

This will really help to get the word out as the new branding is pushed out into the podcast spaces.

Be sure to also tell Stacy and Sarah on social media what you think of the new name.

Thank you, listeners, for tuning in and for being a part of this journey.

Stacy always thinks of this community of listeners as her family.

Both Stacy and Sarah are so grateful to have had so many people on this journey with them for so long.

Stacy sent a big virtual hug to those who have been along for the ride.

The one thing that has stood true is all the listeners who have been supportive and have been with Stacy and Sarah every single week.

Sarah seconded this.

When Stacy and Sarah meet someone who is a podcast listener, there is always an instant connection that is completely different from others they meet.

We are truly a community of like-minded people.

Sarah wanted to say a huge thank you for engaging with this space, for being such amazing contributors and for everything that you do to support us.

Thank you for tuning in!

Stacy and Sarah will of course, as always, be back again next week! (43:33)

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Meet James, a 21 year old university student who has always been a picky eater. Find out what unexpected symptoms and conditions he developed from his …


Salmon burgers are a great way to get more healthy fats in your diet, and when topped with a cool and crunchy cabbage mixture, plus a spicy-tangy tartar sauce, they’re anything but ordinary! These salmon burgers with Thai Cabbage Slaw and Sriracha Tartar Sauce are great for weeknight meals or meal preps—and we give directions

The post Salmon Burgers with Thai Cabbage Slaw appeared first on The Real Food Dietitians.

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If you have diabetes and want to work on reversing it, consider the following eating tips.

Did you know that 29 million people in the U.S. have diabetes? That’s 9.3 percent of the country’s population, according to the Centers for Disease Control and Prevention. While we recommend following the Hallelujah Diet to reduce your risk for developing diabetes in the first place, there may be a number of you who are currently living with the debilitating disease. To live your life to the fullest, and perhaps even fuel your self-healing body to eliminate the disease from your system, you must adjust your eating habits.

If you have diabetes and want to work on reversing it, consider the following eating tips:

Pay Closer Attention to Food Labels
While it’s certainly in your best interest to avoid foods with a label, make sure you’re taking a closer look at the nutrition facts on the organic packaged foods you eat. As suggested by the American Diabetes Association, you should pay attention to the calories, fats and sodium content. Avoid added sugars at all costs. Additionally, stick to packaged foods that have minimal ingredients. The less ingredients, the better. If you can’t pronounce an ingredient or you’ve never heard of it before, do some digging and understand if it’s a toxic additive before putting it in your system.

Cut Out Animal Products
As we’ve reported in the past, animal fat is the No. 1 enemy when it comes to diabetes. When you consume animal sourced foods like meats and dairy, they’re loaded with fats that coat the body’s cells. This layer of fat prevents insulin from reaching the insulin receptors of the cell, making it impossible for the body to properly handle glucose. Then, the pancreas works in overdrive to pump out more insulin, becomes exhausted and quits, producing higher levels of glucose in the blood. This can adversely cause complications in small blood vessels and impact the eyes, kidneys and heart.

“Animal fat is the No. 1 enemy when it comes to diabetes.”

So what’s the solution? Stop filling your system with these toxic fats so that your cells can learn how to process glucose properly once again.

Trust in Plant-Based Eating
You don’t have to rely on meats and other animal products to get essential protein, calcium and other nutrients. By following our plant-based, primarily raw food diet, you can strengthen your immune system, increase your energy and help support your self-healing body in maintaining healthy blood sugar levels.

Beyond following our plant-based eating regimen, you may consider The Hallelujah Diet™ Diabetes Get Started Support Kit. Including a one-month supply of fundamental supplements like our best-selling BarleyMax and Fiber Cleanse, plus a weekly meal plans recipe book and a help booklet titled “The Hallelujah Diet™ Refined: Maintaining Healthy Blood Sugar” by our very own health expert Olin Idol, you can give your body additional support to reduce diabetic symptoms.

Soon, you could see drastic changes in your overall health and well-being for the better, much like some of our current followers. Read our diabetes testimonies today to learn how The Hallelujah Diet is changing lives everywhere!

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Practicing sustainable living is such an important part of a healthy lifestyle.

Our daily choices have a direct impact on Mother Nature and affect everything including the air we breathe, the water we drink and the foods we eat — all of which contribute to our wellbeing.

That’s why as a dietitian, I incorporate tips for living sustainably in as much as I can because I truly believe it plays a large role in our overall wellbeing.

Living a more sustainable lifestyle doesn’t mean you need to live one with nature in the middle of a forest. You can take small daily steps to support the harmony of our human impact on the environment no matter where you live.

Just as health is a daily practice, so are the practices that impact the health of Mother Nature. And trust me, they’re not as difficult or laborious as you may think!

Becoming more aware of the small actions you can take each day to positively support the earth and reduce the resources we use is key to living a more sustainable lifestyle.

My Journey to with Sustainable Living

I’m really excited to be finally sitting down to write more about this topic since my husband Jesse and I have embarked on a big lifestyle change for us this year. We’re building a home — one with Mother Nature — in the forest of TN to live the most sustainable lifestyle we possibly can in order to take care of our environment, live more aligned with our needs, live out our future dreams (more on this later), and educate about this experience so more of you can do this no matter where you are.

Our dreams of living as sustainably as possible and in harmony with nature has been a dream of mine since a child and one that my husband lived for the first 15 years of his life. For him, it’s a returning to his home base and for me (and Luna!) it’s about finally exploring and living in a way that’s aligned with my core values.

I share this with you because as I’m writing this, we live in a city loft in Nashville far from nature and we take small daily actions to live more sustainable. There are so many steps you can take no matter if you’re living in a city like we currently are or if you live in the forest like we will be! We all can do our part today.

You don’t need to live in nature to protect, respect, and honor nature.

Now more than ever, there’s more awareness, insight, and data backing the notion that we need to take drastic measures as a collective in order to support the health and wellbeing of our planet.

That may sound dramatic or like there’s a lot of weight on our shoulders, but by each of us doing our part every single day in taking action towards living a more sustainable lifestyle in harmony with the earth, the more positive impact we’ll personally experience and generations to come.

Before we dive in with tangible tips and steps you can take each day to live more mindfully about sustainability, let’s first define and understand what this lifestyle means.

What Is A Sustainable Lifestyle?

Living a sustainable lifestyle is about taking intentional action towards using methods that are sustainable to the earth and our environment in a way that doesn’t deplete a resource, but works in harmony and in ways to support its long-term existence.

Like nutrition, sustainability is a holistic approach and involves many elements of our lifestyle from the food we choose to eat, choosing non-toxic options for our homes, the water we consume, to the electricity to keep our lights on.

With sustainable living, it’s important to adopt the mantra that sustainability is a 365-day job, not an overnight fix. Taking or not taking one sustainable action doesn’t make or break your efforts — have the long-term mentality with living sustainably. You can do your best in each situation, without being hard on yourself if it’s not perfect.

Sustainable Nutrition

Making more conscious choices with your food is a great place to start since you’re already buying food every week. With a few more conscious choices, you can make a great impact with living sustainably.

Sustainable eating puts the focus on foods that are produced in a way that is beneficial for the environment, supports local communities and is humane to farmers, workers, and animals alike.

Sustainable food production is incredibly important, not just for the sake of our planet, but also for our health and future as well. Opting for some of the most sustainable foods whenever possible can help minimize greenhouse gas emissions, decrease food waste, and reduce exposure to harmful chemicals, additives, and preservatives that are abundant throughout the food supply.

Know Where Your Food Comes From and Support Local, Small and Organic Companies

  • Start asking yourself where your food comes from. How was the food grown or cared for? How is the person who took care of this food, cared for? Were the animals taken care of in an ethical way
  • Eat more sustainable foods like beans, potatoes, peas, and more
  • Sign up for a local CSA to support your local farmers and get fresh produce each week
  • Become a member of a co-op to support local farmers and local food companies
  • Go meatless several times a week if possible, if consuming animal proteins be sure to read our guide here and learn about factory farming to be more aware
  • Look for food products that are free from added sugars and refined oils
  • Start supporting more ethical, fair-trade, and organic small food companies

Make Your Own Food to Reduce Packaging

  • Start a mini-herb garden in your kitchen using a few pots by a window
  • Start a small planter garden on your deck or patio 
  • Have a yard space? Then start your own mini-garden to grow your own food! Not only will you save money from weekly grocery store trips but you’ll have a direct connection with your food from growing to cooking – what a beautiful experience! 
  • Make it a fun experience to make your own foods from bulk or package-free ingredients, like homemade salad dressing, sauces, nut milk and even dog treats!

Reduce Your Food Waste

  • Cook more meals from home to help reduce takeout and disposable container waste
  • Reduce food waste by proper meal planning, cooking, and using your leftovers
  • Use reusable meal prep contains such as glass jars or containers with airtight lids to keep food fresher for longer
  • Have food scraps? If composting is an option in your area, look at getting a subscription or if you have a yard then start your own compost bin or use a kitchen compost bin!

Make the Switch from Single-Use Plastic and Goods

  • Ditch the straws altogether or at least have a few reusable straws on hand
  • Bring your own water bottle, coffee mug, or fillable container to your favorite coffee, smoothie, or tea shop
  • Don’t forget your reusable market totes when you go grocery shopping
  • Recycle, reuse, and reduce single-use plastic wherever possible
  • Repurpose glass jars and containers food comes in, for pantry staples like beans and nuts
  • When cleaning the kitchen after cooking, use cloth towels instead of paper towels

Sustainable Daily Habits

  • Invest now in high-quality items, so you don’t have to keep replacing them later on
  • When possible, pick up trash you see and dispose of it safely
  • Walk or go biking instead of driving in your car as much as possible or carpool with friends
  • Plant a tree or community garden
  • Borrow books, magazines, supplies from friends and family instead of purchasing new if you don’t need to
  • Spend as much time out in nature as possible! Meditate outside in nature and observe mindfully to feel connected to Mother Nature

Making Your Home Align With a Sustainable Lifestyle

You absolutely don’t need to go out and completely transform your home overnight, but as you’re replacing items, upgrading, etc. you can be mindful to make healthier choices for your home (and often the environment too!)

Reduce Your Electricity Usage

  • Use candles instead of lights or invest in LED lights and turn off the lights
  • If you can invest, get solar panels to support your electricity use
  • Invest in energy-saving appliances anytime you need to upgrade them 
  • Turn off any appliances, wifi, and equipment you’re not using
  • Instead of using air conditioning or heat, try methods such as cooling energy-saving fans, opening windows, or starting a fire with a stove
  • Weatherproof your home by closing off openings that cause air leaks
  • Install a thermostat with tighter controls on temperature, shut it off when you’re away
  • Enjoy using candle light in the evening and mornings for a cozy vibe

Be Conscious of How Much Water You Use

  • Turn off the water that you’re not directly using
  • Limit your shower time overall and the number of baths you take
  • When washing dishes by hand, use a wash bucket and a rinse bucket to reduce running water

Purchase Non-Toxic Options

  • Purchase green cleaning products or make your own DIY version
  • Invest in home brands and companies that use green and organic materials like our favorite mattress by Avocado Mattress!
  • Opt for non-toxic cookware like my favorite all-in-one pan, The Always Pan

Become a Conscious Consumer in All Areas

We make so many purchases every week or month and each time we buy something, we have the possibility of supporting a business that is conscious of its impact on our planet.

Follow the Zero-Waste Motto for Purchases

  1. Use What You Have
  2. Borrow
  3. Swap or Trade with Someone
  4. Thrift
  5. Make Your Own
  6. Buy New

Sustainable Fashion

  • Shop your closet before purchasing anything new — look for ways to reuse or recycle/upcycle clothing items
  • If purchasing new clothing items, can you support local small businesses and ones that have a strong mission of giving back, using fewer resources, and environmentally conscious
  • Host clothing swaps with friends
  • Shop on sites that sell pre-loved clothing
  • Invest in higher quality items that you can envision wearing for years to come and that can stand up to wear and tear
  • Be mindful of choosing organic and sustainable materials and supporting companies with ethical and green production (You can look for companies on the Good On You site!)

Natural Beauty

  • Look for a cruelty-free stamp
  • When you can, purchase products that come in glass containers that can be reused
  • Shop small batch and artisan businesses

Being More Eco-Conscious at Work

  • If you can work from home, do that! It saves on your commute time but also gas and car pollution, even if it’s just a day or two a week
  • Print notes and work papers as little as possible 
  • Go paperless with your monthly bills and subscriptions
  • Instead of business cards, create a website or share your LinkedIn account
  • If printing, use the draft setting, print double-sided, and recycle the paper afterward
  • Unplug all your appliances and equipment before going home for the day or finishing work
  • Use online tools and apps to save on paper such as digital to-do lists, project management software, and tracking apps online
  • Instead of asking for printed receipts ask for digital copies via email
  • Use charger stations or solar charges wherever possible
  • When you’re done using a device or upgrading, recycle your old devices safely

Put One of These Sustainable Living Tips Into Practice

What’s one thing you can add into your lifestyle routine this week? Save this blog post to revisit every week in order to add one more small step into your lifestyle routine to gradually grow your toolkit for sustainable living.

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