Tag: healthy life tips
It is easy to get hooked to nicotine but for many people, it is almost impossible to regulate the intake of nicotine, let alone let go of it. Nicotine is the drug present in cigarettes that causes changes in the brain and triggers your senses to make you want it constantly. Quitting smoking is getting one step closer to getting rid of nicotine once and for all. Smoking is a killer habit, which can turn into an addiction easily. It makes the smoker physically unfit, triggering a series of diseases, majority of them being lethal.
Many people addicted to smoking are not able to get rid of it, mainly because they find it difficult to get through the withdrawal symptoms. However, self-motivation can help them a great deal in overcoming the addiction. If you are one among those who are finding it difficult to quit smoking, go through this article. Browse further and learn how to get rid of smoking addiction, with the simple tips given below.
Ways to Overcome Smoking Addiction
— The first step to overcome smoking addiction will be to get rid of everything that is related to it. Dispose all the leftover tobacco products, such as cigarettes and cigars, which are in your possession. When you do not find any of the products within easy reach, the urge to smoke will automatically start diminishing.
— Deviate your mind from the mere thought of smoking. Go for a walk, listen to music or indulge yourself in any other activity, when you experience a craving for smoking. If you are habitual of smoking immediately after meal, eat a hard candy or chewing gum as a replacement.
— Avoid doing things that make you want to smoke. Identify the smoking triggers and get rid of them. You should avoid the consumption of alcohol and caffeine, because they are found to be amongst the most common things which trigger the urge to smoke. At the same time, stay away from those who smoke.
— An effective antidote to smoking is water. It helps flush out the toxins from your body. In addition, the intensity of withdrawal symptoms gets reduced.
— Whenever you feel like smoking, apply a pinch of rock salt at the tip of your tongue. Repeat this process for about one month. You will find yourself becoming less and less addicted.
— In order to neutralize the urge of smoking, drink fresh fruit and vegetable juices. The consumption of carrots and celery juice also helps to overcome smoking addiction.
— Honey serves as an herbal medicine as well as an antioxidant. Consume 2 teaspoons of honey every day, for about two months. This will decrease the intensity of withdrawal symptoms and will also diminish the urge to smoke.
— Drink orange and grape juice, at least twice a day. These fruits are effective in removing nicotine out of your body. Moreover, they will help reduce your craving for smoking.
— Another important way of getting rid of the smoking addiction is by listing your reasons for quitting and reading them on an everyday basis. The grim effects of nicotine addiction on your health and your relationship with people are countless. Some people quit smoking because they are concerned about their health, whereas, many others quit smoking to save their relationships. These are just a few examples of reasons. What are yours?
— It is very important to let everyone around you know that you are planning to quit smoking and how this is a very important decision for you. Ask your friends, peers or family members not to smoke in front of you or not to persuade you to go for a ‘puff’ with them. Let them be a part of ending your nicotine addiction. Remember, once you have made up your mind about getting rid of the addiction, you are not only committing to yourself, but to your entire social circle. You can start by telling this to someone who is extremely close to you.
— If you are looking for natural ways to quit smoking, try acupuncture, hypnosis or herbal smoking cessation products, such as nicotine patches or gum. Although, patches may release a small amount of nicotine in the body, it will give the body some relief from the withdrawal symptoms and make good alternatives for cigarettes. Whereas, in the case of acupuncture and hypnosis, it is believed that during these processes, small amounts of endorphins are released throughout the body, which is believed to block the physical responses to nicotine.
— Other nicotine replacement drugs are nicotine lozenges, Bupropion and Varenicline. These drugs are available for varying degrees of addiction and are effective in blocking the nicotine from entering receptors in the body. Note that, you should only take these drugs once you have consulted your physician.
— Another great way of getting rid of the smoking addiction is to talk to a person who has already quit smoking successfully and is happy to have done so! The last thing you need to hear is negative words from a person who is dissatisfied to have quit smoking. Not only will this prepare you mentally but you could also talk to the friend at any point of time, if you are encountering any difficulties along the way.
Avocados manage to be both timeless and trendy. The green fruit (yup, it’s a fruit) is used in classics like guacamole and Cobb salad and it’s currently popping up in countless restaurant dishes. But, could the ubiquitous avocado also be good for your weight loss game?
The most common claim that avocados are good for dropping pounds comes from their high content of healthy fats, which are known to suppress appetite, leading to weight loss.
Also, studies show that high-fiber foods, like avocados, boost feelings of fullness. Those feelings of satisfaction mean you’re less likely to overeat which can lead to weight loss.
There’s even evidence that healthy (or unsaturated) fats help prevent blood-sugar spikes, which tell your body to store excess calories as fat in your midsection. That means avocados may be good for controlling belly fat.
Healthy fats and dietary fiber are linked to satiety. Satiety can result in a reduction of excess eating. Eating less often leads to weight loss. But those attributes aren’t exactly unique to avocados.
While avocados can be a healthy addition to your diet, it’s important to be aware of the fact that they are fairly calorie dense. A small avocado (about four ounces) has around 180 calories and 17g fat. And there absolutely is such a thing as too much fat — even the healthy kind.
Just because avocados are healthy and satisfying doesn’t mean you should eat them with complete abandon.
Not only could that prevent weight loss, it could actually lead to weight gain. Definitely enjoy them — just in moderation!
When in Doubt, Weigh It Out
For the most accurate info, weigh out your avocado portion with a food scale. Each ounce has around 45 calories, 4g fat, 2.5g carbs, 2g fiber, and 0.5g protein.
Kitchen scales are inexpensive and they’re great tools for weight management. If you’re not able to weigh out your avocado, here are some shortcut estimates:
1-ounce avocado is equal to:
about 2 tbsp. mashed avocado
about 2 tbsp. chopped avocado
about 1/4th of a small avocado
Tips on Adding Avocado to Your Diet
Spice and spread. You can mash and season them to make a spread for whole-grain toast, high-fiber crackers, sandwiches, or even apple slices. One of my favorite little snacks is high-fiber, flatbread-style crackers topped with seasoned mashed avocado and sun-dried tomatoes.
Egg Addition. A little chopped avocado brings so much flavor to an egg scramble. Mashed avocado is also surprisingly tasty in hard-boiled egg white halves. Top it with chopped lean bacon for a tremendously satisfying snack.
As a salad topper. A bit of avocado on your salad will make it more filling and more delicious. You can even blend up some avocado with fat-free yogurt for a flavor-packed dressing.
Creamy guac dip. Guacamole is delicious, but it’s way too easy to overdo it with the traditional dense dip. Combine 1/4 cup fat-free plain Greek yogurt with the same amount of mashed avocado. Toss in 1/8 tsp. each of salt, garlic powder, and chili powder and you’ve got a guac fix with a seriously slashed calorie count.
For more guilt-free recipes, food finds, tips ‘n tricks, and more, visit Fitness and Weight Loss.
You are so excited! After months of hard work, you finally fit into those jeans you couldn’t button not too long ago. You can see those muscles that you always knew were hiding under that fat. You finally finished your first half marathon! No matter what the goal, it’s a great feeling when you put it in your sights and actually accomplished it.
During those months, you were diligent with your workouts (never skipping), prepared your meals in advance (so you wouldn’t make bad impromptu choices). But you decide to go out and “celebrate” for a drink. Then two. Then you say, “What the hell, bring on some nachos!” –you deserve it, right? After that, you have to satisfy that sweet tooth, right? So, you take the “Willy Wonka” train to the nearest frozen yogurt café and load it up with all the fixings!
You say, “Oh, there’s nothing wrong with one night of celebrating.” Except, you wake up the next morning and before you even realize what you’re doing, you find yourself rummaging through the cupboards for that box of Pop-Tarts you bought three months ago,. Once you find yourself staring at the bottom of an empty cardboard box that once was home to “God’s gift to the breakfast pastry” and say, “What did I do!? Well the day is shot, might as well go out with a bang, and start fresh tomorrow! Chinese for dinner!”
Bad move! One day leads to two…then a week. Then a month. Those jeans begin to get tighter. You get aggravated. You start to go in a downward spiral and you lose the motivation to work out and prepare your foods. Everything you worked so hard for and that made you feel so good isgone, and for what? A quick fling with some sweet tasting treats?
Here’s the thing…every day makes a difference. You cannot train hard and eat right only three days out of the week and expect to see a positive change. There is no five days on, two days off (more commonly known as the weekend) schedule that you can follow and still expect to see results. Fitness is every day. It doesn’t need to be 100%, but it should be close.
Though, one isolated cheat meal won’t affect you, what’s really going to get you in trouble is if you extend that meal through the weekend. Repeatedly. Then slowly let it leak into Monday, Tuesday, and the rest of the week. Pretty soon, your weight is creeping back up. Little bites are nothing, but added together they become something big. Just because I may steal a few of my kids M&M’s (please, don’t call DCYF), it doesn’t mean I’m not consuming calories. They add up, and, especially if I do it repeatedly, it can easily equal a whole bag.
Again, being fit is a lifestyle; it should be made a habit. Do you brush your teeth? Why? The answer isn’t because it so much fun and tastes delicious! It is because of the consequences of not doing it. What are they? Let’s see…gingivitis, bad breath, cavities, stained teeth, and ultimately decaying, loose teeth that might need to be pulled out.
Exercising is the same thing. Hopefully, you enjoy it more than brushing your teeth. But, more importantly, think of all the great things you get from exercising. Exercise makes every aspect of life better. And what are the consequences of not exercising? Let’s see…osteoporosis, arthritis, diabetes, tendinitis, high cholesterol, heart disease, stroke, high blood pressure, decreased metabolism, lethargy, and weight gain.
Today, let’s learn to do the impossible. Contrary to popular belief, it is possible to lead a healthy lifestyle while in college. You can even get a head start on this process by creating this healthy lifestyle now, before you move.
Firstly you have to reach your full potential! By taking care of your body, you will feel better and be more apt to get other things done. Here are a few pointers to jump-start the healthy living college lifestyle.
This seems basic and elementary. Clearly, everybody knows that water is essential to the body. What I’m saying is to switch out one of those Dr. Pepper’s (AKA sweet nectar from Heaven) for a bottle of water every now and then. The sugary drinks that we all enjoy will inevitably result in sugar crashes, making it harder to focus on your assignments. Also, dehydration can cause a number of problems that will get in the way of your academics. Keep your body cleansed, hydrated and refreshed with something as simple as drinking those 64 oz. per day.
2. Scope out your options and choose wisely.
Most campus cafeterias have a large variety of food for each meal, and they also offer ways to access the nutritional information of the food they are serving. Be mindful of the choices you make every day. I’m not saying don’t ever indulge in that delicious piece of chocolate cake, but living a healthy lifestyle is literally at your fingertips. Don’t take it for granted! Instead of heading straight for the pizza bar every day, check out your school’s salad bar or produce section. You will be surprised at how much better you can feel by eating well!
3. Realize that 30 minute workouts are possible.
This is an easy step that is often skipped because of the classic “lack of time” excuse. Give up one episode of KUWTK to hit the gym, and you will be amazed at what 30 minutes of exercise can do. A half hour of activity can be effective in more ways that most realize.
Not only will you gain more energy, but you will also be refreshing your mind. A study break filled with productive physical activity can recharge your mind and help you regain focus when it’s time to get back to work. You don’t have time to make it to the gym? Not a problem! There are tons of workouts available online that you can do at home.
Start living the healthy lifestyle now and you won’t regret it. Carrying these healthy habits into your college life will help you feel better and perform better. Get up and get going! You’ve got this!
One woman went from 330 pounds to 147 in two years after discovering a free service on the Web.
Amber Schalansky had struggled with her weight since she was 10 years old. “Over the years, I tried every program you can think of,” says the 33-year-old from Sacramento, CA. “It usually involved paying for food or a plan, but nothing worked long-term.”
Amber was discouraged by the money she’d spent on programs until her mother told her about a website called Spark People where, for free, she found a supportive community plus food and exercise tracking tools. “Stress is a big trigger for me, so if I wanted to dive into a bag of chips, I went online to SparkPeople and someone talked me out of it,” says Amber, who went from 330 pounds to 147 in two years. “My life’s completely changed.”
Anyone who’s tried to lose weight can tell you it’s no piece of cake, which is why so many dieters turn to structured programs. But effective plans don’t have to be pricey. Try one of these low- to no-cost approaches to losing weight, all of which provide the tools, resources and support you need.
This new-to-the-scene snack food features all the buzzwords that make it sound like the ultimate healthy snack: It’s a superfood! And gluten-free! There’s protein and fiber! The problem: They’re basically corn chips with a little quinoa thrown in, says Kelly Schmidt, a nutritionist and blogger at Paleo Infused Nutrition.
And the quinoa itself has been so highly processed that it’s lost the nutritional boost that made it healthy in the first place. Need proof? Just compare the stats of one cup of cooked quinoa (8g protein, 5g fiber) to one serving of quinoa chips (1g protein, less than 1g fiber)—and then listen to your stomach make noise because it’s still going to be hungry.
Nutritionists always say popcorn is a healthy snack, and it is, so long as it’s made right. “The microwaveable kind has cancer-causing chemicals in them,” explains Palanisamy. One is called PFOA, which the EPA says is likely a cancerous carcinogen that’s found in the plastic of the bag. The other is in the butter flavor, and it’s known as diactyl, an organic compound that’s been linked with breathing issues and lung disease, thus making “popcorn lung” a real—and serious—health concern.
Fat-Free Cheese or Greek Yogurt
The obsession with low- and no-fat products we had in the ’90s still lingers, but reaching for them isn’t better than grabbing the full-fat kind. Researchers found that people who ate full-fat dairy tend to have lower body weight, less weight gain, and a lower risk of obesity compared to those who continued the fad.
They think it’s likely because when you remove fat from dairy, you also strip away beneficial fatty acids that can help you feel full, so you end up eating more in the long run. Plus, a lot of people opt for flavored yogurt, which has tons of sugar that, once again, put your blood sugar on a crazy roller coaster ride.
These salty bites may sound like a smart snack since they’re lower in fat and calories than potato chips, but they actually won’t do your waistline any favors. “They don’t contain any nutrients,” says Palanisamy. “They’re basically all carbs and loaded with sodium,” so they’ll put your blood sugar on a roller coaster ride, spiking your levels sky-high only to make you hungry as soon as it drops back down.
Chips made with sweet potato, beets, or parsnip—those ought to be healthy, what with vegetables being the primary ingredient and all. But Palanisamy says they’re pretty high in fat—around 9g per serving—and it’s not the good kind. The oils used range from canola to sunflower or safflower, all of which contain omega-6 fatty acids, which promote inflammation that’s been linked with autoimmune diseases, heart disease, cancer, insulin resistance, and weight gain. Plus, the whole reason you’re eating them—because you want those good-for-you nutrients from the veggies—is a farce. Palanisamy says the chips have been stripped of those benefits, and they provide no protein and little-to-no fiber.
These have the perpetual stigma of being a smart, low-cal “diet food,” and sure, they’re not the worst idea in the world. “Rice cakes can make a good snack for people who are transitioning toward a gluten-free diet if it’s a smart health decision for them to do so,” says Schmidt. But since they’re high in carbs, they’re high on the glycemic index, and a recent study found a potential link between high-glycemic foods and lung cancer. Not to mention high-glycemic foods tend to cause your blood sugar to spike, then crash, which makes you hungry all over again shortly after you snack.
The breakfast staple usually plays a major role in taming mid-afternoon hunger because it’s fast, convenient, and you can eat it straight from the bag. But therein lies the danger—it’s super easy to eat a reasonable portion, and then some more, and more after that.
Then you’ve blown over 200 calories on an unsatisfying snack, because most of the time it’s made from refined grains that aren’t rich in nutrients, says Palanisamy. Another problem: Boxes tout being “high in fiber,” but it’s usually insoluble fiber that’s been shown to cause irritation in the gut, bloating, and other GI issues, he adds. Healthier, soluble fiber is what you find in foods like barley or beans.
Sadly, “popping” chips instead of baking or frying them doesn’t make much of a nutritional difference, says Palanisamy. Yes, they slash the fat content in half compared to regular potato chips, but they don’t offer any micronutrients, like vitamins and minerals, and their paltry fiber and protein quotas (1g of each)—not to mention calorie count—is comparable to what you find in a serving of the regular stuff.
Seems like a genius idea: Grab a bag and you have a pre-portioned, calorie-conscious snack at your convenience for those times you’re craving dessert. But you’re better off grabbing a more caloric snack that has tons of nutrients to actually keep you full. “When you’re eating a small 100-calorie bag of cookies or crackers, you’re not really getting what you want,” says Schmidt. And that makes you much more likely to reach for another, and another, and another.
Eat dark chocolate, watch funny movies, and avoid stressful jobs are ingredients for a healthy heart.
Eat dark chocolate, watch funny movies, avoid stressful jobs, and pedal hard when biking are all ingredients in the recipe for a healthy heart, according to experts meeting in Paris this week.
Whether one is afflicted by a heart attack, high blood pressure or constricted arteries depends in large measure on a host of lifestyle choices. But the ideal formula for avoiding heart problems remains elusive: it is hard to tease apart the factors that impact cardiovascular health, and the right mix of things to do — or not do — can vary from person to person. Even commonsense measures such as exercise or a balanced diet must be fine-tuned.
It is not, for example, how long one rides a bike but the intensity of one’s effort that matters most, according to research presented Monday at a five-day gathering, ending Wednesday, of the European Society of Cardiology.
The study, led by Danish cardiologist Peter Schnohr, showed that men who regularly cycled at a fast clip survive 5.3 years longer than men who pedalled at a much slower pace. Exerting “average intensity” was enough to earn an extra 2.9 years.
For women, the gap was less striking but still significant: 2.9 and 2.2 years longer, respectively, compared to slowpokes. “A greater part of the daily physical activity in leisure time should be vigorous, based on the individual’s own perception of intensity,” Schnohr said in a statement.
The old adage “laughter is the best medicine” was proven true by another study which found that a good dose of humour helps blood vessels.
Michael Miller, a professor at the University of Maryland School of Medicine, had already shown in earlier research spanning a decade that men and women with heart disease were 40 percent less likely to see typical life events in a humorous light.
In the new study, he asked volunteers to first watch a stressful movie such as Steven Spielberg 1998 World War II film “Saving Private Ryan.” During harrowing battle scenes, their blood vessel lining developed a potentially unhealthy response called vasoconstriction, reducing blood flow.
But when the same subjects later saw a funny, heart-warming movie the blood vessel linings expanded. Over all, there was “a 30-to-50 percent difference in blood vessel diameter between laughter and mental stress phases,” Miller said.
Acutely stressful working conditions, both physical and mental, have long been associated with poor health. But new research unveiled Monday shows that a mix of intense pressure to produce results coupled with conditions making it hard to meet those demands is a recipe for heart disease, and even early mortality.
Finnish researchers led by Tea Lallukka of the University of Helsinki, in a review of recent academic literature, concluded that “job strain and overtime are associated with unhealthy behaviours, weight gain and obesity,” according to a press release.
At the same time, they noted, “employed people are generally better off.” Perhaps the most painless path to better cardiovascular health is one that comes all-too-naturally to many people: eating chocolate.
Earlier research had established a link between cocoa-based confections and lowered blood pressure or improvement in blood flow, often attributed to antioxidants, but the scale of the impact remained obscure.
Oscar Franco and colleagues from the University of Cambridge reviewed half-a-dozen studies covering 100,000 patients, with and without heart disease, comparing the group that consumed the most and the least chocolate in each.
They found that the highest level of chocolate intake was associated with a 37 percent reduction in cardiovascular disease, and a 20 percent drop in strokes, when compared with the chocolate-averse cohort.
No significant reduction was reported in the incidence of heart attack. The findings, alas, come with an important caveat: the healthful molecules are found in the bitter cacao, not in the sugar and fat with which they are routinely combined.
“Commercially available chocolate is very calorific and eating too much of it could in itself lead to weight gain, risk of diabetes and heart disease.”
People keep asking me me, “How do you do it? You make pictures, you do television, you give concerts, you record albums, smoke cigars, drink martinis, you go out with pretty girls-how do you do it?” It’s very simple. For instance, a martini. You fill the glass with ice, then you pour in some gin and a touch of vermouth, add an olive, and you’ve got yourself a martini.
I also do exercises and walk a lot. And walking is even easier than making a martini. I take one foot and put it in front of the other foot, then I take the other foot and put it in front of the other foot, and before I know it I’m walking. And you don’t even need an olive.
Most people agree that walking is good for your health. And yet where I live in Beverly Hills nobody walks. If they have to go three blocks, they drive.
Some people even have two, three, or four cars. I’ve got one neighbor who has a little car to drive to his big car.
Now me, every morning I get up and go out in my backyard, and rain or shine I walk for a mile and a half. Well, that’s not quite true-I’m exaggerating. If it rains, I let Gene Kelly do the walking. But I don’t let him sing. Around my house I do the singing.
I’ve got a regular routine. I walk through the yard, around the pool, through the trees and back to where I started. And I do this forty times. That covers the mile and a half. Oh, I must tell you one morning when I was filming the Oh God! movie, I got carried away with the part I played.
Instead of going around the pool I tried to walk across it. Swimming is a good exercise, too.
My advice is to walk whenever you can. It’s free, costs nothing, and it not only makes you live longer and feel better, but it also keeps you looking trim. To me that’s important. I’ve always been very conscious of my body. I’m conscious of the fact that it doesn’t look like Burt Reynolds’s. And he’s probably conscious of the fad that his doesn’t look like mine. But that’s his problem. If he wants to look better, let him get out there in the rain with Gene Kelly.
You have already taken the first steps toward changing diet, behavior, and exercise patterns. Only you have the power to take charge and follow through on your new plan for better health.
Keep in mind the factors that increase risk for atheroselerosis and coronary heart disease in persons who, like you, have been diagnosed as having elevated cholesterol. Cigarette smoking, obesity, insufficient exercise, high blood pressure and diabetes all compound the danger of disease in a person who also has the major risk factor of high cholesterol. How fortunate that you can eliminate or control these risk factors by simply making the one-day-at-a time choice to live a healthy life.
Millions of Americans have already made this choice, shifting toward vegetables, fruit, fish and chicken and away from the saturated fats found in meat, butter, lard, milk and cream. According to the U.S. Department of Agriculture, there has been a marked improvement in per capita consumption of products affecting coronary heart disease risks. Since 1960, use of eggs is down 21 percent,fluid milk and cream down 19 percent and butter down 43 percent. Consumption of fish and chicken are up 20 percent, respectively. Purchase of low-fat and skim-milk products has increased by 300 percent since 1970. Advice from the Framingham Heart Study, a recent epidemiologic study on heart disease and diet, states: “If Americans would smoke less, get more regular exercise, keep their weight normal, follow a diet lower in fats and take care of their blood pressure, they would have better chances of avoiding, or at least postponing, heart problems.”Is Diet alone-monitoring intake of calories, cholesterol, fats and sodium–can go a long way in reducing the risk of atheroselerosis and coronary heart disease. For example, excess weight and high blood pressure go hand in hand.
Besides controlling weight by reducing fluid retention, lowering sodium intake is an important step in controlling blood pressure.
Diabetes, another risk factor, may often be controlled by diet. Just losing weight will bring certain types of diabetes under control:
A healthful diet combined with exercise is doubly effective in helping to guard your health. Studies have shown that exercise alone helps keep cholesterol levels low.
For one study, Finnish lumberjacks consumed about 4,760 calories daily, with a high proportion of their fat obtained from animal sources. Yet their blood cholesterol levels were no higher than those of other men in the same area who ate less fat. The Finnish researchers believe that physical activity was an important factor in keeping cholesterol levels low. After receiving your doctor’s approval, it is recommended that you begin your exercise program with walking. As soon as you get the medical okay, get started! You don’t need trendy, expensive clothes; you don’t need a team, an opponent or a partner; you don’t need to drive anywhere, invest in equipment or join costly dubs. All you have to do is step out your front door to start on the path toward living healthfully.
Beneficial athletic training is nothing but a building-up process of the nerves and muscles. Every man starts with a certain quantity of each, and if he wishes to add to his supply he can easily do so by judicious treatment. The main questions with ambitious athletes are what shall I eat, how often shall I practice, how much shall I take, and how am I to know when to stop. These are pretty hard questions to answer, for men vary so in the amount of exercise that they can take.
In treating to show that training can this subject my intention is a method of healthy body easily be followed by the average business or professional man who has athletic propensities. The great drawback to most essays on athletic training is that a mode of life is advised which is too far out of the way of a man’s ordinary routine to be followed with comfort or even success. The average amateur can afford neither the time nor the inconvenience to train the way a professional would.
College men as a rule, train very much as professionals do, for they have the time and generally the enthusiasm. When a man’s training becomes irksome it does him no good, for the state of his mind prevents his system from being built up. The ideal training is the kind that is taken with no especial object in view, for there is no fear then of its being overdone, and the amount of physical work a man can take with profit is a question that can be solved ‘with a little experience by himself in a better way than others can do it for him.
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