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Foods to avoid if you have acid reflux or digestion issues

<p><strong>What common foods are good and bad for your belly?</strong></p> <p>Foods containing rapidly fermentable carbohydrates called FODMAPs can feed bacteria in the gut and may be responsible for gut inflammation, gas, bloating and other uncomfortable tummy troubles in some people. Cutting back on foods that contain FODMAPs may help improve your digestion and eliminate GI problems.</p> <p>“An anti-inflammatory diet is high in fibre-rich foods, which promote the growth of healthy bacteria in the gut (one way the diet assists to control inflammation),” says registered dietitian Maxine Smith. A FODMAP diet, which is low in fermentable carbohydrates, is low in fibre and may be beneficial for some people with gastrointestinal problems.</p> <p>In general, a low FODMAPs diet isn’t recommended for people unless they have a condition like irritable bowel syndrome that hasn’t responded to other treatments or dietary changes.</p> <p><strong>Watermelon: Avoid</strong></p> <p>This lovely summer treat isn’t as harmless as all the water it contains. Watermelon is high in fructose, fructans and polyols, which are FODMAPs. Remember, the more the FODMAPs, the more potential for tummy trouble in people who are sensitive to them.</p> <p><strong>Fermented foods: Enjoy some, avoid some</strong></p> <p>Some fermented foods are good for your tummy; others can create problems for certain people, according to an article published by Harvard Medical School. Fermented foods include wine, cheese, vinegar, miso, yoghurt, sauerkraut and pickles.</p> <p>In yoghurt, milk is combined with bacteria that break down some of the lactose, so what remains may be easier for your stomach to process. So fermented foods such as yoghurt are often considered “probiotic foods” that are good for your gut. Look for dairy products that are low in lactose and your digestion should be A-OK.</p> <p><strong>Pistachios, cashews, hazelnuts and almonds: Avoid</strong></p> <p>Most nuts are good for your tummy, but pistachios and cashews are high in fructans and GOS (galacto-oligosaccharides), both FODMAPs. Hazelnuts and almonds are a little higher in FODMAPs than some other nuts so eat them in limited quantities (10 nuts or 1 tablespoon of nut butter per serving). Steer clear of almond milk, which is made with large amounts of almonds.</p> <p><strong>Acidic foods: Enjoy with caution</strong></p> <p>In almost every list of “the worst foods for digestion,” you’ll find acidic foods like oranges and tomatoes. These are commonly thought to cause heartburn, but studies have shown that acidic foods don’t have any effect on LES pressure (or pressure on the lower oesophageal sphincter, a valve that acts as the doorway between the oesophagus and the stomach) and don’t cause heartburn symptoms.</p> <p>However, if you have severe acid reflux that hasn’t been treated and has irritated the oesophagus, acidic foods can be like “salt in the wound.” So if you find that oranges or tomatoes do make your heartburn feel worse, replace them with other fruits.</p> <p><strong>Dairy foods: Enjoy some, avoid some</strong></p> <p>Not all dairy foods have equal amounts of lactose, which can cause digestion issues, and even those with lactose intolerance are usually okay with small amounts of lactose. That means that not all milk, cheeses and dairy products are tummy twisters.</p> <p>Hard cheeses, like cheddar, Swiss or Parmesan, generally have less than a gram of lactose per serving. According to the Cleveland Clinic, you may want to avoid dairy such as “chocolate shakes or drinks, milkshakes, whole milk fat yoghurt, whole milk fat (4%) cottage cheese, and full-fat cheese.”</p> <p><strong>Soy foods: Enjoy some, avoid some</strong></p> <p>Whole soybeans (often sold as edamame), like other beans, are a source of GOS, which are hard-to-digest chains of sugars. Tofu and tempeh are made using processes that eliminate some of the GOS, making them easier on your digestion. What about soy milk? It depends.</p> <p>If soy milk is made with only soybean isolates or soy protein, then it should be low in FODMAPs. Soy milk made with whole soybeans is likely a source of GOS, making it a gassy beverage for some, so read the ingredients.</p> <p><strong>Blackberries: Avoid</strong></p> <p>Strawberries, blueberries, blackberries – which is the odd one out here? Blackberries are also rich in antioxidants, but they have sugar alcohols called polyols, which are difficult to digest and can cause some real problems if your stomach is sensitive. (Check out these foods that GI doctors always avoid.)</p> <p><strong>Tomato and tomato products: Enjoy some, avoid some</strong></p> <p>Fresh and canned tomatoes are fine for your tummy. But tomato paste is a concentrated form of tomato that has excess fructose, a FODMAP that makes it a no-no except in small quantities. And tomato sauces? If they’re homemade, they’re fine to eat (just don’t cook it to the point where all the juices are lost).</p> <p>Most commercial sauces have onions and garlic (FODMAPs), added sugar (which may make it carb-dense), and salt (which bloats you), so steer clear of the store-bought variety.</p> <p><strong>Grapefruit: Enjoy with caution</strong></p> <p>Grapefruit does have hard-to-digest fructans, so you should try to limit how much you eat. A few sections should be okay, but don’t eat a half a grapefruit. If you’re looking for citrus, lemon, lime and oranges are your best bets.</p> <p><strong>Milk: Enjoy some, avoid some</strong></p> <p>Most types of animal milk are high in tummy twisting lactose – that means goat’s or sheep’s milk can be just as problematic as cow’s milk. Plant-based milks, such as coconut milk, soy milk or almond milk, are technically not milk at all and generally do not have any lactose.</p> <p>Some, however, including almond milk and soy milk, may contain other FODMAPs that harm your digestion.</p> <p><strong>Corn: Avoid</strong></p> <p>Corn comes in many varieties, such as popcorn, on the cob and in polenta. Fresh sweet corn contains two types of FODMAPs, making corn challenging for some people to digest. Popcorn feels like a light and healthy snack, but it’s actually carb-dense (it has about 64 grams of carbs per 100 grams), which can upset digestion.</p> <p>Whole cornmeal and corn tortillas seem to be better tolerated by most people. Whole grain polenta is also low in FODMAPs. You may need to experiment a little to figure out which corn products work for you. And stick with only limited quantities (up to 1 cup cooked per serving).</p> <p><strong>Common cabbage: Enjoy</strong></p> <p>Cabbage usually makes it on all the lists of foods that make you gassy, but common green cabbage doesn’t deserve that reputation. It’s actually low in FODMAPs and most of us break it down very well.</p> <p>Red cabbage also seems to be well-tolerated, but savoy and napa cabbage is much higher in FODMAPs and should be limited if you tend to suffer from gas and bloating.</p> <p><strong>Hot sauce: Enjoy with caution</strong></p> <p>Tolerance to hot sauce is very individual. It’s more problematic for those with heartburn. If you would like to try some, pick a brand without onion and garlic.</p> <p><em>Image credits: Getty Images </em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/foods-to-avoid-if-you-have-acid-reflux-or-digestion-issues?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

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Strange things happening inside your body

<p>Our bodies do an amazing job of keeping us healthy and happy. How they do that however can be a little on the stomach churning side. Here are five completely normal but slightly disgusting things your body is doing right now.</p> <ol> <li><strong>Producing huge amounts of sticky mucous –</strong> While we only really associate mucous with having a cold, our body is producing it constantly. Up to one litre a day is made to help prevent pathogens from making their way into our bodies.</li> <li><strong>Processing food using gastric juices –</strong> The path from your mouth to the other end is quite remarkable. After you eat, the food travels to your stomach where it’s broken down by litres of gastric juice. It then travels through metres and metres of intestine before finally being “expelled”.</li> <li><strong>Dust mites are colonising your eyelashes –</strong> According to recent research, there are two types of dust mite that make their home on your eyelashes where they live happily and uninterrupted for months on end.</li> <li><strong>Your tonsils are storing plenty of stuff –</strong> If you’ve still got your tonsils, chances are good they are stashing plenty of stuff. Tonsils are filled with nooks and crannies which often fill with dead cells, mucous and bacteria. While most people can manage this build up perfectly fine, others find that they develop tonsil stones from too much build up.</li> <li><strong>You’re producing litres of saliva –</strong> The body seems to love producing liquid. Case in point? Saliva. We produce one to two litres of the stuff a day to help break down food and aid digestion.</li> </ol> <p><strong>Related links:</strong></p> <p><a href="../health/wellbeing/2015/10/best-high-protein-foods/"><span style="text-decoration: underline;"><em><strong>Best high-protein foods for your diet</strong></em></span></a></p> <p><a href="../health/wellbeing/2015/10/easy-at-home-weight-workout/"><span style="text-decoration: underline;"><em><strong>An easy at-home weights workout</strong></em></span></a></p> <p><a href="../health/wellbeing/2015/10/simple-way-to-fight-depression/"><span style="text-decoration: underline;"><em><strong>The simple thing that's proven to fight depression</strong></em></span></a></p> <p><em>Image credit: Shutterstock</em></p>

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5 easy things you can do for better digestive health

<p><span style="font-weight: 400;">The good news is bowel cancer is preventable, treatable and beatable if detected early. Here’s what you need to know today. </span></p> <p><span style="font-weight: 400;">If you’re one of the many Australians who believes bowel cancer is just an ‘old man’s disease’, think again. Sadly, it affects men and women almost equally, and 1 in 15 Aussie women will develop bowel cancer in their lifetime.</span></p> <p><span style="font-weight: 400;">It is currently the second most commonly diagnosed cancer in Australia. But the good news is that bowel cancer is preventable, treatable and beatable if detected early.</span></p> <p><span style="font-weight: 400;">It’s simple. Follow these 5 Be Well Week tips:</span></p> <p><strong>1. Be informed about the major bowel cancer risk factors</strong></p> <p><span style="font-weight: 400;">- a personal or family history of bowel cancer</span></p> <p><span style="font-weight: 400;">- a genetic predisposition</span></p> <p><span style="font-weight: 400;">- aged 50 years and over</span></p> <p><span style="font-weight: 400;">- a history of bowel polyps, ulcerative colitis or Crohn’s disease</span></p> <p><strong>2. Be vigilant and follow up symptoms</strong></p> <p><span style="font-weight: 400;">Regardless of age, know the symptoms of bowel cancer and if you notice something isn't right don't delay in talking to your doctor about them.</span></p> <p><span style="font-weight: 400;">Although bowel cancer often develops without any obvious warning signs, it’s important to follow up with a doctor if you experience any of the below for more than two weeks:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">a change in bowel habit</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">a change in appearance of bowel movements</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">blood in the stool or rectal bleeding </span></li> </ul> <p><strong>3. Be knowledgeable about your family history</strong></p> <p><span style="font-weight: 400;">Having relatives, especially first degree relatives such as parents, sisters, brothers or children with bowel cancer significantly increases your risk of developing bowel cancer also.</span></p> <p><strong>4. Be conscious of your diet and lifestyle</strong></p> <p><span style="font-weight: 400;">It is estimated that changes to diet and physical activity could reduce the incidence of bowel cancer by up to 75 per cent. So it is important for women to be aware of what they can do to help reduce their risk. Visit bowelcanceraustralia.org for the latest diet and lifestyle guidelines.</span></p> <p><strong>5. Be proactive with screening and surveillance</strong></p> <p><span style="font-weight: 400;">Medical guidelines recommend screening for bowel cancer every 1 to 2 years from age 50. Talk to your GP or pharmacist today about bowel cancer screening or purchase a BowelScreen Australia® test online at bowelscreenaustralia.org or by phoning 1800 555 494.</span></p> <p><span style="font-weight: 400;">Regular surveillance may be recommended by a specialist for people with a family or personal history of bowel cancer or if you are at an increased risk of developing the disease – including if you have a history of bowel polyps, ulcerative colitis or Crohn’s disease.</span></p> <p><em><span style="font-weight: 400;">Republished with permission of </span><a href="https://www.wyza.com.au/articles/health/nutrition/5-easy-things-you-can-do-today-for-better-digestive-health.aspx"><span style="font-weight: 400;">Wyza.com.au.</span></a></em></p>

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8 foods to eat when you have an upset stomach

<p>Tummy troubles can be triggered by a variety of reasons but no matter the cause, it is always an annoying issue to deal with.</p> <p>Nutrition Director Jaclyn London at the Good Housekeeping Institute explained, “As an overall rule, it's best to stick with bland foods when your digestive system is off.” Foods to stay clear of when you have an upset stomach include dairy, sugar, fatty treats, alcohol and synthetic sugars.</p> <p>Here are eight foods you should consume when you have an uneasy gut.</p> <p><strong>1. Bananas</strong></p> <p>Bananas are great because they're easy to digest and considered non-irritating for the stomach and upper gastrointestinal tract," said Julie Upton, co-founder of Appetite for Health. Bananas not only aid in recovering from diarrhoea but they also reduce bloating caused by fluid retention and the magnesium helps to relax muscles.</p> <p><strong>2. White toast</strong></p> <p>When you are feeling queasy you can increase your nausea because of an empty stomach as there is nothing to absorb stomach acid. Julie suggests having some white toast or crackers every few hours since these carbohydrates “lack fiber, protein and fat — all of which slow digestion and sit in your stomach longer." The BRAT (bananas, rice, apple sauce and dry toast) diet is “"the clinical diet plan registered dieticians use when patients have acute diarrhoea or nausea."</p> <p><strong>3. Oats</strong></p> <p>Consuming whole grains can soothe an upset stomach and also prevent future intestinal issues. “Soluble fibre from oats draws water into your digestive tract and moves food through your body,” said Jaclyn. "Both hunger and overeating can make nausea, bloating, abdominal pain and gas even worse.”</p> <p><strong>4. Tomatoes</strong></p> <p>Prebiotic foods (whole grains, pulses, nuts and seeds) can help produce friendly gut bacteria. Prebiotics boost intestinal immunity and prevent inflammation, diarrhoea and other gut problems.</p> <p><strong>5. Sweet potatoes</strong></p> <p>To reduce belly bloat, eat foods that are rich in calcium, magnesium and potassium as they balance out the sodium.</p> <p><strong>6. Ginger</strong></p> <p>"Ginger tea, ginger supplements, ginger lozenges — ginger has been shown in some studies to help alleviate nausea and vomiting," Julie said. "In fact, it is often recommended for morning sickness and for chemotherapy-induced nausea. While it's safe for adults, ginger should not be used to treat a child's gastrointestinal illness," she added.</p> <p><strong>7. Water</strong></p> <p>Dehydration can trigger constipation so be sure to sip unsweetened beverages like tea, sparkling water and the occasional diet soda to help your stomach.</p> <p><strong>8. Coffee</strong></p> <p>Jaclyn recommends drinking a cup of coffee if your stomach problems are caused by constipation. However, if you have nausea or reflux unrelated to constipation then avoid caffeinated drinks.</p> <p>What do you eat to ease tummy troubles? Let us know in the comments below. </p>

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3 reasons why you’re having tummy troubles

<p>Digestion can have a huge impact on our quality of life. It's difficult to feel energised and uplifted if your tummy hurts, your belly is bloated, or you're visiting the toilet too frequently or not frequently enough.</p> <p>While these symptoms are very common, they're not normal. Food intolerances are very much an issue for many people, however sometimes we can assume the cause of our digestive issues is more complicated than it really is – and this can lead some people to put it in the "too hard basket" and they continue to tolerate unpleasant symptoms.</p> <p>The answer to your digestive woes may be simpler than you think.</p> <p><strong>1. You aren't chewing your food properly</strong></p> <p>This may seem obvious, but thorough chewing can be a game-changer. The stomach doesn't like to allow food to move into your small intestine for further digestion until it is well broken down. There are no teeth beyond our mouth, yet so many people eat as though their oesophagus is lined with teeth!</p> <p>Because of our busy lifestyles, many of us no longer sit down to a relaxing meal, and instead often eat on the run, while watching TV, working on our computer or scrolling through social media. This multitasking means we are not paying enough attention to our meal, and this tends to result in under-chewing and overeating.</p> <p>To help you slow down and chew properly, try not to take another mouthful until you have completely chewed and swallowed the previous one. If you find this difficult, putting your knife and fork down between each bite can be helpful. Chewing properly also helps us to feel more satisfied.</p> <p><strong>2. You're too stressed to digest</strong></p> <p>Have you ever wondered where the term "gut feeling" came from? Or why you might get a funny feeling in your belly or feel more urgency to go to the bathroom when you are nervous? The gut has its very own nervous system (often referred to as our second brain) and stress can irritate the nerves of our digestive tract. This can affect people in different ways – think bloating, constipation or diarrhoea.</p> <p>When we're feeling anxious or stressed our body releases stress hormones (adrenalin and cortisol), which communicate to our body that now is not the time to focus on digestion. These hormones are responsible for the "fight or flight" response, which was originally designed to allow you to run away from a tiger trying to eat you.</p> <p>Because digestion isn't a priority if your life is in danger, the stress response hinders digestive processes by reducing the secretion of enzymes into the digestive tract that are required to digest and absorb nutrients, and decreasing the motility of the digestive tract.</p> <p><strong>3. You're consuming too much caffeine</strong></p> <p>If you find things are moving through your digestive tract a little too quickly, you may like to consider your caffeine intake, as it is known to stimulate a bowel movement. Caffeine also triggers the release of adrenalin which can hinder our body's ability to digest foods optimally. Some people are more sensitive to caffeine than others, so I encourage you to pay attention to how it affects you and your digestion.</p> <p>Even if digestion isn't an issue for you, paying attention to these simple things will enhance your ability to absorb and utilise the nutrients that allow you to look and feel your best. If you are experiencing ongoing digestive symptoms, I encourage you to seek support from an experienced healthcare professional – resolving this could have a huge impact on your overall health and happiness.</p> <p><em>Written by Dr Libby Weaver. First appeared on <a href="http://www.stuff.co.nz/" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>

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This common protein could be responsible for your digestive issues

<p>Gluten has gotten a bad rap in recent years, with many – including those who haven’t been clinically tested – blaming it for all their digestive issues. However, according to author of <a rel="noopener" href="http://t.dgm-au.com/c/93981/71095/1880?u=http%3A%2F%2Fwww.booktopia.com.au%2Fthe-plant-paradox-steven-r-gundry%2Fprod9780062427137.html" target="_blank"><strong><span style="text-decoration: underline;">The Plant Paradox</span></strong></a>, heart surgeon and cardiologist Dr Steven R. Gundry, a different protein may be responsible – lectins.</p> <p>According to Dr Gundry, plants produce lectins as a way of defending themselves – “not all plants want to be eaten,” he tells <a rel="noopener" href="https://www.wellandgood.com/good-food/what-are-lectins-digestion-issues/slide/2/" target="_blank"><strong><span style="text-decoration: underline;">Well+Good</span></strong></a> – thus making the consumer sick and in willing to eat that plant again.</p> <p>Lectins are found in many foods, but particularly legumes and grains, which if consumed frequently and in large amounts <a rel="noopener" href="http://www.ncbi.nlm.nih.gov/pubmed/25599185" target="_blank"><strong><span style="text-decoration: underline;">can damage</span> </strong></a>the lining of the digestive system. He argues a lectin-rich diet can also cause <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115436/" target="_blank"><strong><span style="text-decoration: underline;">inflammation</span></strong></a>, potentially leading to heart disease, dementia, Parkinson’s and arthritis. As a result, Dr Gundry has observed some drastic improvements in his patients’ conditions. “I’ve had a number of patients who were scheduled for a knee or hip operation and after they stopped eating lectins, they cancelled their surgery.”</p> <p>Strictly speaking, gluten is in fact a type of lectin. However, because lectins are found in more foods than those which contain gluten alone, many people who believe themselves to be sensitive to gluten may be letting trigger foods slip through the cracks.</p> <p>However, lectins aren’t necessarily the enemy. They’re known to benefit the immune system, namely as a mediator in the first-line defence against invading bacteria. A recent study also found that c-type lectins promote bone growth and may lead to new treatments for those suffering age-related bone disorders.</p> <p>Plus, most of the lectin-containing foods we eat don’t contain much, and those that do are generally prepared in a way that minimises or neutralises them completely. <a rel="noopener" href="http://www.ncbi.nlm.nih.gov/pubmed/7407532" target="_blank"><strong><span style="text-decoration: underline;">Boiling</span></strong></a>, <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/11474896" target="_blank"><strong><span style="text-decoration: underline;">soaking</span></strong></a> and <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/24915317" target="_blank"><strong><span style="text-decoration: underline;">fermenting</span></strong></a> grains and legumes will almost entirely eliminate lectin activity, making them perfectly safe to eat.</p> <p>So, if an exciting new diet tells you to avoid lectins, strongly consider both the positives and negatives of doing so, and always chat to your doctor before taking on any elimination diets.</p>

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5 “digestible” tips to reboot your health and wellbeing

<p><em><strong>Nutritionist, Vitasoy ambassador and chef from Good Chef Bad Chef, Zoe Bingley-Pullin, shares her expert tips on simple ways to achieve healthy digestion.</strong></em> </p> <p>We often assess our health and wellbeing goals at the start of the year, but why not continually throughout the year! Our bodies, and our needs, can change, and it’s important to sometimes give things a little reboot. </p> <p>Here are five of my favourite small changes you can make to your health and wellbeing to help you look and feel your best:</p> <p><strong>1. Snacking</strong></p> <p>Always carry around healthy “emergency” snacks: For yourself and your grandchildren! All of us can get hungry on the go, and nutritious snack options can sometimes be tricky to find. Plus when that hungry monster strikes, it’s often each to make unhealthy food choices. For the time poor, even a little pack of nuts or dried fruit is better than the packaged, processed options we frequently pick up out and about. For those who do have time to prep ahead, hard-boiled eggs, hummus and vegetable sticks or tasty homemade muesli bar or slice are all good options. </p> <p><strong>2. Water</strong></p> <p>Give your water a flavour boost to drink up: dehydration can actually increase energy slumps, make you think you’re hungry (when you’re not) and can impair detoxification. Not good for looking and feeling your best! If you’re struggling to remember to hydrate, drink 500mls of water as soon as you wake up or carry around a water bottle with fresh squeezed lemon to sip on the go.</p> <p><strong>3. Protein</strong></p> <p>Look for protein in unexpected places and include it at every meal: protein is so important; it helps you feel fuller for longer and can help boost your energy, so it’s vital to include it at every meal. So why not look beyond the usual meat and nut options? You can find protein in some pretty unexpected places: Greek yoghurt, quinoa and soy milk are all good sources of protein.</p> <p><strong>4. Beat the mid afternoon snack</strong></p> <p>Think outside the box for an energy hit, not towards sugary food and drink: we can all hit a mid-afternoon slump, but it’s important to note sugar isn’t always the answer. An easy way to pep yourself up is to take a number of deep breaths. Breathe in for a count of six, out for account of 12. Aim to do this six times. Not only will this increase oxygen flow to your brain and muscles, it also gives you a much-needed mini-meditation!</p> <p><strong>5. Make your food look tasty</strong></p> <p>Make your food look as appetising as you can: it’s totally ok to be a little superficial when it comes to food! No one wants to eat something that does not look appetising. Even something as simple as a breakfast smoothie can be amplified by adding some frozen berries, oats and using Coconut Milk (try Vitasoy’s Unsweetened Coconut Milk!) so that it looks more like a colourful dessert than ‘just another shake’.  Make sure you use lots of colourful ingredients and present them so that everyone wants to finish their whole meal.</p> <p><em>These are the personal views and recommendations of Zoe Bingley-Pullin and not Vitasoy. You should always contact an accredited health professional for specific dietary advice.</em></p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/news/news/2016/02/organic-meat-and-milk-put-to-the-test-by-british-study/">Is organic meat and dairy really the best option?</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/news/news/2016/01/the-science-behind-why-we-eat-too-much/">The science behind why we eat too much</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/body/2016/02/understanding-diet-trends/">What you need to know about the latest diet trends</a></strong></em></span></p>

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