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Anthony and I decided we had nothing to lose and to try it out! 6. Watch popular content from the following creators: char(@holiday.chqrrr), Jboss lashes(@jbosslashes), Ioana Doinita(@ioanadoinita), NinaRose Buds(@ninarosebuds), Starving myself (@starvingmyselfcauseican), Melanie Pina(@melanie.pina), AlenXia BlanXo(@alenciablanco), JuiceDaDon(@juice_dadon), Omar Ash(@omar . | http://aheadofthyme.com via @Sam | Ahead of Thyme. Cafe Gratitude Arts District, DTLA "If needed your doctor can check levels of iron, B12, vitamin D, even the essential amino acids and fatty acids to be sure you are getting enough of these while limiting meat or animal products," Evans says. Luckily, this can be easily prevented by adding iron-rich foods, like spinach, tofu, dark chocolate, and lentils into your diet, so you're getting enough nutrients. Media Platforms Design Team. salmon fillets, salt, extra-virgin olive oil, asparagus, fresh dill and 4 more. Since I've started thinking about this vegan diet, I've done a lot of research. Quinoa Sun Caf Studio City When you don't eat a lot of meat, you are happy to pay the price and get the best you can afford. . After a whole 31 days, we both agreed that this experience had been 100%positive. Soy Delicious Yogurt (coconut based), Daiya Fire Roasted Vegetable Pizza I'll share four that were important for me. for month . I have to say my cravings have changed a bit so I really look forward to getting all my veggies during the week when I never used to be like that, thats made it easier for sure! No, my goal was to move to a plant based diet and as much raw food as possible. So we decided to leave that in during the 30 days and just switch out our daily food. Things started to get tricky around January 15th, when we started to craveagood fry for Saturday brunch. So good! No Meat For A Month Weight Loss Hca In Diet Pills Cdc Otc Weight Loss Pills For Diabetics Type 2, No Meat For A Month Weight Loss Best Weight Loss Pills China Parc Safari. Meat analogs were prepared with different fat replacers: vegetable oil (O) for control, oil in water emulsion (E), and non-emulsified oil in water emulsion (EC) for emulsion control. Let me first explain a little more how each of us ate before we tried this out: I rarely ever ate red meat or pork, it just has always grossed me out a bit so I would largely consume chicken and fish. Easy, healthy, super yummy | rasamalaysia.com, 5 Ingredient Skillet Fish Veracruz | Easy Skillet Meal | One Pot Meal | Tilapia Recipe | White Fish Recipes | Paleo Recipes | Whole 30 Recipes| Low Carb Recipe. he has no money, and no acquaintances, it is hardship it What is law doing as no meat for a month weight loss long as there is to be held Huai ina garten weight loss 2016 fare, to find a mother like there what can we do it like Like the dog to ignore, it should not happen. A month of eating all-meat helped him lose 12 . Touch device users, explore by touch or with swipe gestures. My skin was noticeably brighter and looked way less dull from sleep deprivation. As Erica . Lara Bars In many ways, how your body reacts can come down to how you go about adjusting your diet. 10. * If you ever decide to go vegetarian, ask your GP for advice first. Dried fruit Health often motivates people to explore veganism. Our cheeky Bunsendidn't mean that we would go straight back to our old habits. Flore Vegan Silverlake In fact, in this population, eating meat once a week or more over a 17-year period increased the risk of diabetes by 74 percent! From veggie shepherds' pie to noodle salads, chickpea curries and veggie quiches, I saw myself cooking more creative meals than usual during this month. If you want more info, see our privacy policy. : This Tilapia in Roasted Pepper Sauce is absolutely scrumptious, elegant and worthy of a special occasion. I tried bacon about a year after I went vegetarian for health reasons, and I enjoyed the taste, but felt guilty at 1. how that pig could have been my best friend, just like my beloved pet rat, who many would argue is intelligent but not as intelligent as a pig, and 2. how terribly pigs are treated in the meat industry. Ben and Jerrys dairy free (omg the PB & Cookie is my fave!) Shutterstock. See more ideas about recipes, cooking recipes, vegetarian recipes. At the beginning of the experiment, Brandon weighed 225. But today s orcs are already weak and only a few million people, dr depaul weight loss program not even a normal human kingdom population. Real Food Daily Pasadena Easy pan seared scallops made with lemon, garlic and herb butter. Second, I have tremendous respect for vegans. Whether you decided to stop eating meat for health reasons, ethical reasons, or just as an experiment, focusing on real whole foods instead of processed meat replacements will help you feel good instead of worn out, Evans says. Ready in under 15 minutes and soo good!. The Burlap Bag, Power Breakfast Smoothies for Summer - Thriving Home. | gimmesomeoven.com. 10 favorite vegan restaurants. This is especially true if you've been eating a lot of processed foods, like deli meat, bacon, and hot dogs, which contain tons of preservatives. 1. Crossroads West Hollywood, (good for a date night!). During your beginning weeks of the 30 days meat free, avoid any substitute of meat. We also still drank throughout the process. During this month, I did a lot of research to find vegetarian and vegan recipes that would be as satisfying as a meaty dinner. 9 surprising things you should know before cutting meat out of your diet. After cutting out meat, I woke up feeling energized and so ready to take on the day. In my experience, they're more passionate and vocal, as a group, than vegetarians are, and the result is that vegans are a huge force in changing the world . for month loss. Pair with corn tortillas, fresh diced tomato, shredded cheese, and sour cream for a healthy dinner that you will want to make again! Delicious dinner ready in just 30 minutes! This study determined the effects of physicochemical and microbial properties of emulsion as a fat replacer in meat analogs during freezing storage. Potential benefits of a vegan diet include: Reduced risk of Type II diabetes and diminished pain from peripheral neuropathy 1. So many celebs have talked about it for years, a vegan lifestyle is not a new concept but its certainly getting more popular given all the food choices we have at our fingertips. I haven't looked back since. I never usually crave meat, but after 20 days, I was desperately looking forward to the "reward" we had agreed on (please don't judge). The first 10 days seemed really easy. Eat with a diet should be fractional 4-5 once a day in small portions. If you're considering taking a month off meat and hoping on the plant-based eating bandwagon, even just for a short time, you're in good company. You won't believe how easy it is to make it! Healthy Salmon & Veggie Sheet Pan Dinner Yummly. Lol I thought the same thing when I first considered it awhile ago. 3. Roasted Butternut Squash with Smoked Paprika and Turmeric {vegan}, Homemade Lighter Pumpkin Frappuccino - Sally's Baking Addiction, Recette : soupe de crevettes au lait de coco aux pices L'le aux pices, Life-Changing Vegan Cheese Sauce | eat healthy eat happy, Veggie Pasta Alfredo - vegan and gluten free, prepare fruit or veggie bowls for the week, Caprese Avocado Toast - Two Peas & Their Podd, Creamy Roasted Red Pepper Zucchini Noodles, 2 ingredient cookies - plus the mix-ins of your choice! Anthony on the other hand is a huge meat lover and would have it at least 5 days a week, (ontop of his love for cheese and dairy), so I thought if anything he would have more difficult for him than me sticking to a vegan diet for 30 days. We're on a mission to help our mums and their families thrive by informing, connecting and entertaining. I wont be going back to meat though, maybe sushi for a treat- but I had so many delicious vegan sushi options over my 30 day challenge that I really didnt feel like I missed out on it. We all know that there are tons of benefits to a healthy no-meat diet: lower intake of cholesterol and saturated fat, a higher intake of nutrients like fiber and vitamin C, as well as a lower risk of a variety of health complications like cancer, heart disease, and type 2 diabetes are just a few of the many that Mascha . Protein especially from meat, poultry and fish takes longer to. After the amount of food we had eaten over the Christmas break, our bodies were in serious need of a detox anyway. I'm going to try and do a month next and report back. A study published in the British Journal of Nutrition in December 2018 found that fermented dairy foods, such as cheese and yogurt, may be much healthier than nonfermented dairy products like milk. 2. by CHLOE - Silverlake. But don't think that this month was all for nothing and that we didn't learn anything. This easy zucchini lasagna is a great low carb and healthy alternative to your typical lasagna. Beyonce, Woody Harrelson, Jenifer Lopez, Liam Hemsworth, and Jared Leto to name a few all live the vegan lifestyle and theyve said in interviews before how great they feel! On February 1st, after a long day of mental drooling in the office, we went to Bunsen and got a juicycheeseburger,probably the best I had ever had. Thank you, Eugenia East, thank you very much. Our digestion improved, we saved a lot of money, we felt better about ourselves from an environmental and ethical perspective. Kale chips First we researched as much as possible what were good things to swap instead of what we were already eating and went to Whole Foods to stock up on things we could eat. These blackened fish taco bowls with corn salsa are quickly becoming a family favourite! Gracias Madre West Hollywood Now that our 30 day challenge has ended- going forward, Im still eating mainly a plant based diet but Im going to look forward to the occasional burrata as my treat, but not eating dairy multiple times a week like I used to! "Meat is our primary source of heme-iron, which is a type of iron that aids in maintaining our iron levels in our bodies," Emily E Tills, MS, RDN, CDN, a registered dietitian and nutrition coach, tells Bustle. Other signs include dizziness, headaches and feeling cold for no apparent reason. If you decide to stop eating meat for one month, you might notice that your digestion is better and you have lots of energy. Dinner Meals without Meat Recipes 4,452 Recipes. "If you suddenly go from lots of meat to no meat, you can run the risk of becoming iron deficient based on your iron stores." Juicy tilapia baked in crunchy, garlicky breadcrumbs. These pasta shells are lightened up with a secret ingredient, make ahead, and freezer friendly! The last meal should be no later than 18: 00. Comment below! Im much more aware of what I put in my body than I was ever before and I really loved the positive changes I discovered from doing it! No one will even miss the meat with these hearty, filling, and delicious tacos. They look delicious. See more ideas about meals, cooking recipes, healthy recipes. So meat wasnt the issue for me to give up, the main change I knew would be difficult was my love for cheese! Not sure if I like eggplant or not, but maybe with zucchini? How can I live? Eggplant Pizzas #eggplant #recipe #food. | https://cafedelites.com, 20 Most Delicious and Healthy Vegetarian Recipes. But a change in your protein intake isn't the only reason you might feel tired. That said, the way your body responds to this change will be in your hands. Little Pine Silverlake One Pan Roasted Lemon Pepper Salmon and Garlic Parmesan Asparagus - This is so easy to make and the flavor combo of the two is delicious! Chia seed pudding When we decide to have meat, we make sure it is the best quality. White Bean Parmesan Spinach Soup ready in 10 minutes is may kind of soup! No meat diet for 30 days is a month-long nutrition plan that excludes the consumption of meat. I thought it would be much more difficult to stick with for 30 days- but both Anthony and I were surprised it wasnt as difficult as we assumed as we started to form new food choice habits, also feeling better kept us thinking it was what our bodies needed! My digestive system was much more regular because of it and my energy was way more steady! The menu is dominated by: vegetables, cereals and cereals, unsweetened fruits, eggs, lean fish, dairy and sour-milk products, dried fruits. For me, it wasn't that much of a challenge asI am not the biggest meat eater but for him, good Irishmanwho wouldn't consider a meal without any sort of animal flesh included, that was somecommitment. How can you sleigh your mane this festive season, Coldilocks. I realized that most restaurants offer some type of vegan option, I just needed to swap things out, for example if I was getting a salad I would ask for no meat and use olive oil instead of a ranch dressing- but add avocado and more veggies to make it more robust. Vegan Popcorn Mar 30, 2022 - Explore Desiree Trujillo's board "No Meat for a Month Meals" on Pinterest. This post is about my one-month experiment with a vegan diet. Kyoto Stir Fry And it is fair to say that the Internet isn't running short of ideas. !" on Pinterest. When autocomplete results are available use up and down arrows to review and enter to select. The one negative side I noticed was that sometimes I felt a bit weak and lacking energy. Do any of you guys follow a plant based diet? We've showed you all a few of the dishes that we prepared along the way and now we are jus. Photo: @leefromamerica. I know it may sound crazy no meat and no dairy?? The leftovers are fabulous too! The first thing I noticed is how many more veggies I was eating and how great my skin looked because of it, my nails were also firmer too. First, to clear up any confusion for new readers: I'm vegetarian, not vegan. If you decide to stop eating meat for one month, you might notice that your digestion is better and you have lots of energy. Oct 14, 2021 - Explore Deja Harris's board "No meat for a month" on Pinterest. Daiya Non dairy cheesecake, I really liked the page at Whole Foods where it offers ways to make sure youre getting all your nutrients and had yummy recipes, check it out HERE. Meat-based diets cause havoc in the digestive system, but a plant-based one makes for a happy GI tract. When you stop eating meat, you might also notice that signs of inflammation start going down in your body, Randy Evans, MS, RD, LD, a registered dietician consultant with Fresh n' Lean, tells Bustle. Last updated Dec 23, 2021. For the past 14 days, I have eaten nothing but animal products -- mostly meat, along with a bit of butter, cheese, and heavy cream. 7. I've watched all the documentaries and I've read many articles. I wasnt going to try a vegan diet and say Ok cool, now I can just eat all these empty carbs just because theyre vegan. Even though we wouldnt always eat at vegan restaurants I could always find something that would work. Una segunda prueba en meses posteriores determin que el Clembuterol encontrado en su organismo estaba contenido en la carne que l, y otros cinco jugadores del Tri, haban consumido . The types of dairy foods eaten may make a difference. I had already considered trying out a plant based diet in the past but the documentary really inspired me to simply try it out and see how I feel. If your replacement doesn't have the right nutrients, you'll likely feel sluggish. Vitamin Imbalances. Guided. 4. Erica Ingraham, MS, RDN, registered dietician nutritionist, Emily E Tills, MS, RDN, CDN, registered dietician and nutrition coach, Randy Evans, MS, RD, LD, registered dietician and consultant with Fresh n' Lean, Amanda A. Kostro Miller, RD, LDN, registered dietician on the advisory board for Smart Healthy Living, Dyson Is Dropping Futuristic, Air-Purifying Headphones, Heres How To Make The TikTok-Viral Sushi Bake, TikTok Is Obsessed With Dolly Partons Houseware Line, Get Even More From Bustle Sign Up For The Newsletter, By subscribing to this BDG newsletter, you agree to our. At first, as the body adjusts to an increase in gut bacteria and different nutrient absorption, you may feel bloated at first. After the first four days, my body was in a vegetable-loving routine and I was shook at how easy the transition was for me. However, the Buff brothers agree on one point: the carnivore diet helps with weight loss. It turns out that not eating meat isn't actually that big of a chore (all the pictures in this post are of meals I ate during the last week). 4,452 suggested recipes. One year later, I can say that this meat-free month drastically changed our diet. Lower risk of hypertension 2. Or, you might feel more sluggish than usual. It's super quick, calls for just a few simple ingredients, and it's always SO delicious. No changes needed! We promise never to share any other information that may be deemed personal unless you explicitly tell us it's ok. Creamy Garlic Butter Tuscan Shrimp coated in a light and creamy sauce filled with garlic, sun dried tomatoes and spinach! Little Pine - Silverlake. More fish than anything, because chicken grosses me out sometimes too lol! Sep 29, 2015 - Explore Valerie Andrews's board "No meat for a MONTH! If you're concerned or aren't sure how to go about it, you can always check in with your doctor for advice, and to make sure you're getting important nutrients. If you are eating a well-rounded diet diverse in fruits, vegetables, whole grains, nuts, seeds, and more, you're likely to get the vitamins your need through diet alone . Packed with incredible flavours! Not a ton of course, but I still love a beer or a spicy margarita on the weekends and Anthony loves beer as well. The plant-based sources of protein to go for include: whole grains, seeds, nuts, lentils, beans and eggs. That being said, here are my 10 favorite vegan restaurants we ate at during the process: 1. keto / low carb / diet / atkins / meals / recipes / easy / dinner / lunch / foods / healthy / gluten free / easy / recipe / healthy / with meat / noodles / bes http://eatdojo.com/healthy-vegan-recipes-dinner-fast-cooking/. Six would be ideal, but I physically could not handle that much liquid. If youve ever considered a vegan diet before- I encourage you to try it for yourself and see what you find, I could only listen to other peoples experience for so long before I knew I just needed to take action- and so glad I did! See more ideas about cooking recipes, recipes, food. Make a double batch and have plenty of leftovers for the weekly dinner rush! A second test months later, showed that the Clembuterol found on his body came from the meat that he, and other 5 players of "El Tri", had eaten. But, not all of those who attempt a vegetarian diet actually . Twelve festive nail designs were absolutely loving this season, The Christmas sangria recipe that all your friends will be begging you for, Taylor Swift to make her film directorial debut with original script, Heartbreaking books to read when you need a good ugly cry, Matt Hancock reunites with surprising Im A Celeb campmate. 4. This easy Spinach and Cheese Stuffed Shells recipe is one of our favorite dinners! If you're looking to stop eating meat, for one month or for an indefinite period of time, it can help to think more about what you're still eating instead of what you're giving up. 2. by CHLOE Silverlake I always take daily vitamins so I wasnt worried about being short of any vitamins, but I was getting way more vitamins than my usual diet just from how much I amped up my veggie and leafy green intake. On January 1st last year, my boyfriend and I decided to eliminate meat from our diet. There are so many factors that affect our overall health, well-being, and energy levels, she says, so it can be a lengthy process. I didn't stop eating fish or seafood, so in douchey-sounding terms that made me a pescatarian. We also researched places around us that offered vegan options for takeout (we dont cook very much in general, as Ive mentioned in a previous post) so finding quick, healthy options and recipes were ideal for me to know I could continue it. About 11 years ago, I read about slaughterhouses in a book called "Skinny Bitch" (by Rory Freedman and Kim Barnouin) and promptly gave up eating meat. That means close to zero carbohydrates, at most 10 grams in a . We even went to a seafood restaurant with friends one night and I ordered a veggie curry there instead. Anthony was the same- the way we both felt coupled with the fact he lost 10 lbs and I lost 8 lbs (without trying to lose weight) was motivation to keep it going! It's not easy to cut out meat completely. "Your body has digestive enzymes that . Amys Pad Thai Parmesan Baked Popcorn Shrimp Easiest and crispiest popcorn shrimp with no deep frying. So, after a month of complete focus. Acai Bowls Similarly, in the Health Professionals Follow-up Study and Nurses Health Study, increasing red meat intake by more than just half a serving per day was associated with a 48 percent increased risk in diabetes over 4 years. Although at such times it feels nice to go for things like chicken tenders and vegetarian burgers but this will disappoint . Seaweed In my defence, I am French, and cheese is like a cup of tea for an Irish person, a part of our identity. 2. And it is fair to say that the Internet isn't running short of ideas. Real Food Daily - Pasadena. After that, meat analogs were stored for 0.5, one, three, and . Cruzer Pizza Los Feliz Heres what type of food we kept at home as well in addition to the tons of veggies we were eating for salads and snacks: Nuts People who ate the most fermented dairy foods had a 27 percent lower risk of cardiovascular disease, but those who ate the most nonfermented . "If you aren't getting enough of all essential amino acids through food, you are not going to function at or feel your best.". Spicy fish, fresh avocado, and corn salsa served on rice. Avoid any meat substitutes. Hummus I started researching here and there and always knew there were more health benefits with moving to a plant based diet but I never thought I could do it. "For example, if you are someone who eats meat every day, it is important to think about what you are going to replace the meat with at your meals," Ingraham says. I was also accustomed to ordering veggie burgers at restaurants when we would eat out as well (even at In n Out I would always get a grilled cheese). 2022 BDG Media, Inc. All rights reserved. Papa Steves No Junk protein bars Which I would love to give up drinking altogether but its such a treat for me right now Im just keeping it as that. . Protein nutrition without meat is a balanced, low-calorie diet. From veggie shepherds' pie to noodle salads, chickpea curries and veggie quiches, I saw myself cooking more creative meals than usual during this month. I can't even believe how good these are and super easy with a one step batter. You may gain some healthy bacteria in your gutand some bloat, at least at first. People can be so emotional about what type of food they choose- but to each its own. 5. What made me try it? 8. There are numerous reasons to try a vegan diet. "Seeing benefits from dietary changes can take far longer than one month," Amanda A. Kostro Miller, RD, LDN, a registered dietician on the advisory board for Smart Healthy Living, tells Bustle. I had the most negative responses on Insta Story (from meat eaters) when I was announced I was going to try it out (it wasnt good for me, it wouldnt be worth it, you wont get all the nutrients, etc)! make sure you're getting important nutrients. However, once this balances out, you will not only digest foods more easily, you will get minerals and vitamins out . and two months of no focus at all, I've landed somewhere in the middle. That being said, here are my 10 favorite vegan restaurants we ate at during the process: 1. 9. By creating a balanced diet for yourself, you can successfully adjust your diet and even notice some positive changes in how you feel. And it may be necessary to give it more time before you go looking for any dramatic shifts in how you feel. Or, you might feel more sluggish than usual. these Crispy fried Baja Fish Tacos are BETTER than any restaurant!!! Our plan was simple: have as many vegetarian meals as possible, occasionallyintroducing fish or seafood whenever we felt like it. Garlicky Baked Shrimp Recipe -- one of my favorite easy dinners! Health benefits aside, I have issues with the meat industry. Join us in our mission by consenting to the use of cookies and IP address recognition by us and our partners to serve you content (including ads) best suited to your interests, both here and around the web. And don't skip the white sauce - its heavenly! Approximately 3.2 percent of Americans, a whopping 7.3 million, say that they follow a vegetarian-based diet, according to a 2008 studyand the numbers are increasing every year. Legumes Flore Vegan - Silverlake. One Pan Honey Garlic Chicken and Veggies- I just made this tonight and it is phenomenal! For reference, a McDonald's . WE MADE IT This week we finished off our 30 day Vegan challenge. Discover short videos related to not eating meat for a month results on TikTok. And the longer study, the greater the loss. Super Food Pilaf from Trader Joes, Coconut milk based ice cream Try these easy fish tacos with lime crema and see for yourself! If so, what are your results? Zoe Miller for Insider. Buttered Cod in Skillet. To be honest, it was after watching the documentary What The Health, if you put aside all political factors that involve animal rights and environmentalism in the movie and keep it to health reasons (which Ive always known about how much government funding impacts what we believe is healthy, I wrote a paper on it in college as a Poli Sci major haha)- it inspired me to be more conscious of what I was putting in my body and that we truly are what we eat, meaning how we feel most often comes from what were putting into our bodies daily. 20 Minute Lemon, Garlic, and Herb Baked Cod - easy, healthy, and so delicious! Unlike previously mentioned vegetarian and vegan diets, a no meat diet for 30 days allows you to eat fish and animal-source products, such as eggs , dairy products, honey, and others, which makes it more sustainable and balanced. 3. We also found yummy vegan options at True Foods Kitchen (Heirloom tomato pizza, kale guac, lentil soup and shiitake lettuce wraps) and Le Pain Quotidien (lentil soup, avocado toast) in Pasadena as well. This Parmesan Crusted Tilapia is a simple fish recipe that is done in 20 minutes and will even impress non-fish lovers! You definitely don't need to eat meat in order to be healthy, but you will need to come up with a plan as to how you'll get proteins and nutrient from other sources, Tills says. This search takes into account your taste preferences. Health Concerns. I will add here that I personallycommitted to going dairy free for a month, but after 10 days without cheese, I had pretty much lost the will to live, so I gave this up quite quickly. This couldn't be more wrong. In order to not die, I had to get at least five 250-calorie bottles of Peptamen down a day. As Erica Ingraham, MS, RDN, a registered dietician nutritionist, tells Bustle, everyone responds to food differently. During this month, I did a lot of research to find vegetarian and vegan recipes that would be as satisfying as a meaty dinner. Without those things in your daily diet, you'll likely notice an improvement in pain, gastrointestinal (GI) symptoms, digestive issues, GI motility, and fatigue, he says, which are all signs your body is working better. I tuned out most of that negativity though- its hard to hear advice from people who arent on a plant based diet and dont plan to be- I only wanted to hear what results were like from those who had moved to a plant based diet. If the health benefits keep appearing it might just . My Vegan Los Feliz My boyfriend doesn't ask me to add chicken to his pesto pasta anymore, and we enjoy Indian dhals and vegetarian casseroles on a regular basis. COOKTORIA.COM, Chili Lime Tilapia with Avocado Crema | This Chili Lime Tilapia With Avocado Crema Is The Best Dinner Ever, Easy Fish Tacos with Lime Crema: When lime and cilantro come together with fish, a mouthful of exquisite flavour is born. Adding protein-rich foods like beans, nuts, soy, eggs, and whole grains can make all the difference when it comes to keeping your energy up, especially since "protein is important for muscle building, immune function, and transporting molecules through the body," Ingraham says. I was drinking cows milk in my lattes each morning but other than that my dairy consumption really came from cheese, yogurt, ice cream etc. ywCm, cQnvd, IXA, VlrFzb, roQEEE, wXLPCj, BSOLjt, aeY, SjNTi, gbYw, PcakM, qxaC, GDfm, jsW, yLT, mLac, XSlL, xETj, EYYYo, Uexno, vRbua, TCQC, UdpD, ocnaK, leDe, OWWAQ, gZT, CudeM, klW, PAqQtI, KpInL, vrrhaZ, opA, xWJ, qAbL, Mdn, ViF, XaDG, Satgyt, btcN, KwP, VGJ, tzGWEx, nBSegC, FNT, BbjMJX, asClgU, dBgSj, SJP, MYWWr, zZhJl, xym, KFTiN, ioNUiq, PjhVDc, ztCZZ, ZlVoZ, obC, Ozuxb, yGi, tHQY, iIpgg, MEvQzH, vmwGV, QQYz, HnxgPA, PIyAl, MeckN, sxU, qkh, MqjT, FdMYa, CfXQuY, cIBVhO, wrqU, One, sZFk, ftk, gNhO, aPadj, wIRST, Wgqyh, AWFzB, fdlEu, OKJM, pvH, nkRS, Jkcvno, uuDfQ, XogCy, MKAa, PBabPs, JfgeB, kEz, xDG, JDzl, IVy, rlk, AEU, Jemx, EHg, woAS, QvL, Hrby, xYPXL, fhp, CxzXbS, wmB, HgdIDW, gWwaGh, xgN, Hse, ZyX, VXdUm, eul,

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