Aarushi Bhadury

Replace Eggs With Banana For Baking To Lower High Blood Pressure

Substitute Eggs With Banana For Baking (Credit-Canva)

<span>Eggs are a nutritional powerhouse</span> great for protein and healthy fats, but they're not always suitable for everyone. There are many people who have an egg allergy that causes them to avoid eggs altogether, there are also people who are following a vegan diet. And many times, you are just running low on eggs, and it is even more frustrating when you are making a dish that needs eggs. On such occasions and the other situations mentioned above, finding good egg substitutes is really important. While <span>egg white substitutes</span> are off-limits for those avoiding all forms of eggs, plenty of other options can step in, especially when it comes to baking. 

Mashed bananas are a fantastic egg replacement in baking. When it comes to cakes, you need something that will act as a binder for all the ingredients, and usually that binder is eggs, as it holds ingredients together. The surprising thing is that bananas can perform this same function thanks to their moist consistency. A general rule of cooking is to use half a mashed banana for every egg you're replacing. Besides binding, bananas also add natural sweetness, potentially allowing you to reduce the amount of added sugar in your recipe. 

<h2>Nutritional Perks of Baking with Bananas</h2>

While bananas have a distinct banana flavor and if you add it in the right dishes, it should complement the other ingredients in your recipe. It will then increase the nutritional value of the dish, helping the dish become much more healthier than. Swapping eggs for bananas also reduces fat and cholesterol while boosting your intake of nutrients like potassium and fiber. These nutrients contribute to various health benefits, including improved digestion and support for healthy blood pressure. 

Bananas are a great source of both potassium and fiber. The reason why healthcare professionals suggest adding bananas to your daily diet is because a large banana provides about 10% of your daily recommended potassium intake. Potassium helps balance the effects of sodium in your diet, as we know excessive sodium can contribute to high blood pressure. How this works is that when you eat more bananas, the potassium in them help you get rid of sodium through urine. While sodium constricts blood vessels, potassium helps them relax. Recommended daily potassium intake is 3,400 milligrams for men and 2,600 milligrams for women, and if you have high blood pressure, doctors will advise you have a lot more of them as it will help you manage it. The same banana also has 3.5 grams of fiber, which will then aid in regulating the digestive system. The way this helps your blood sugar is the soluble fiber forms a gel-like substance and that slows digestion and helps manage blood sugar and cholesterol levels. Insoluble fiber adds bulk to stool and promotes regular bowel movements. Bananas contain both types of fiber. 

If bananas aren't available or do not suit your recipe, there are several other healthy egg substitutes that exist. Applesauce is a good choice, and you only need half a cup to replace it with two eggs. While applesauce contains less potassium and fiber than bananas, it still offers more nutrients than eggs and is lower in calories. Canned pumpkin is another excellent option, providing similar fiber content to bananas but with roughly half the potassium. It’s a versatile and flavorful ingredient, especially for fall baking. For a non-fruit alternative, consider <span>chia</span> "eggs" (or flax eggs). Combine one tablespoon of chia seeds with three tablespoons of water and let it sit until the seeds form a gel. Chia eggs are sugar-free, offer more fiber than bananas, and provide a good source of omega-3 fatty acids, which can help lower triglycerides. However, they don’t provide potassium. 

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Eggs are a nutritional powerhouse great for protein and healthy fats, but they're not always suitable for everyone. There are many people who have an egg allergy that causes them to avoid eggs altogether, there are also people who are following a vegan diet. And many times, you are just running low on eggs, and it is even more frustrating when you are making a dish that needs eggs. On such occasions and the other situations mentioned above, finding good egg substitutes is really important. While egg white substitutes are off-limits for those avoiding all forms of eggs, plenty of other options can step in, especially when it comes to baking. Mashed bananas are a fantastic egg replacement in baking. When it comes to cakes, you need something that will act as a binder for all the ingredients, and usually that binder is eggs, as it holds ingredients together. The surprising thing is that bananas can perform this same function thanks to their moist consistency. A general rule of cooking is to use half a mashed banana for every egg you're replacing. Besides binding, bananas also add natural sweetness, potentially allowing you to reduce the amount of added sugar in your recipe. Nutritional Perks of Baking with BananasWhile bananas have a distinct banana flavor and if you add it in the right dishes, it should complement the other ingredients in your recipe. It will then increase the nutritional value of the dish, helping the dish become much more healthier than. Swapping eggs for bananas also reduces fat and cholesterol while boosting your intake of nutrients like potassium and fiber. These nutrients contribute to various health benefits, including improved digestion and support for healthy blood pressure. Potassium and Fiber PowerhouseBananas are a great source of both potassium and fiber. The reason why healthcare professionals suggest adding bananas to your daily diet is because a large banana provides about 10% of your daily recommended potassium intake. Potassium helps balance the effects of sodium in your diet, as we know excessive sodium can contribute to high blood pressure. How this works is that when you eat more bananas, the potassium in them help you get rid of sodium through urine. While sodium constricts blood vessels, potassium helps them relax. Recommended daily potassium intake is 3,400 milligrams for men and 2,600 milligrams for women, and if you have high blood pressure, doctors will advise you have a lot more of them as it will help you manage it. The same banana also has 3.5 grams of fiber, which will then aid in regulating the digestive system. The way this helps your blood sugar is the soluble fiber forms a gel-like substance and that slows digestion and helps manage blood sugar and cholesterol levels. Insoluble fiber adds bulk to stool and promotes regular bowel movements. Bananas contain both types of fiber. Other Egg Substitute OptionsIf bananas aren't available or do not suit your recipe, there are several other healthy egg substitutes that exist. Applesauce is a good choice, and you only need half a cup to replace it with two eggs. While applesauce contains less potassium and fiber than bananas, it still offers more nutrients than eggs and is lower in calories. Canned pumpkin is another excellent option, providing similar fiber content to bananas but with roughly half the potassium. It’s a versatile and flavorful ingredient, especially for fall baking. For a non-fruit alternative, consider chia "eggs" (or flax eggs). Combine one tablespoon of chia seeds with three tablespoons of water and let it sit until the seeds form a gel. Chia eggs are sugar-free, offer more fiber than bananas, and provide a good source of omega-3 fatty acids, which can help lower triglycerides. However, they don’t provide potassium. 

replace eggs with banana for baking to lower high blood pressure

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Thinking about taking supplements to boost your well-being quest? You're not the only one. As worldwide sales of supplements are expected to exceed $230 billion by 2027, they've become the face of preventive health. But experts are now sounding the alarm about a less obvious risk—the silent effect they have on your liver.

From daily vitamin pills to herbal powders that claim to deliver everything from healthy skin to improved concentration, supplements are frequently perceived as benign. But the reality is, when taken excessively or without instruction, they may be doing more damage than good—particularly to one of your body's most critical organs: your liver.

Your liver is your body's biochemical sorting center. It sifts through everything from food to poisons to medicines—and, yes, supplements.

As per Dr. Karan Rajan, a well-known UK surgeon and educator with more than 1.7 million followers on Instagram, even natural supplements undergo liver metabolism. "That means your liver breaks them down with enzymes, which impacts how hard it has to work," he says. When your liver is overwhelmed, your liver cannot detoxify the body effectively, and there is a higher risk of inflammation, scarring, or worse—acute liver injury.

In a recent case cited by Dr. Rajan, a female patient developed organ failure following consumption of supplements aimed at hair and nail growth. "Just don't turn your liver into a science fair project gone wrong," he cautioned in a now-famous video.

According to the U.S. Food and Drug Administration (FDA), dietary supplements comprise:

<strong>Vitamins</strong>: A, C, D, B-complex

<strong>Minerals</strong>: Magnesium, calcium

<strong>Herbal compounds</strong>: Elderberry, ginger

<strong>Botanical powders</strong>: Green powders, turmeric blends

<strong>Probiotics</strong>: Live bacteria or yeasts that aid digestive system health

Supplements have been a daily fill for many people. Be it vitamin C as an immunity boost during the flu season or B12 for that energy drive, individuals look toward pills in anticipation of a good meal. Without proper checks and balances, the practice tends to go downhill fast into becoming a health risk.

The risk isn't necessarily in the supplement itself—but in the amount you take and how it affects other substances in your body.

"More isn't always better," warns Dr. Rajan. "Excessive doses of even simple vitamins like vitamin A can cause liver damage or brain pressure."

Vitamin D overdose: Can increase blood levels of calcium, leading to kidney issues and changed mental status.

Unregulated herbal mixes: May create unknown chemical interactions, especially if you’re taking multiple at once.

Drug interactions: Supplements like St. John’s Wort can interfere with antidepressants or blood thinners.

With so many supplements flooding the market, choosing a safe one can feel like a gamble. Flashy packaging and bold health claims are not enough.

Dr. Rajan suggests checking for third-party certifications. Labels such as (e.g., USP, NSF, or ConsumerLab) mean that the product has been independently tested to be of good quality, purity, and accuracy of ingredient descriptions. Although no certification can absolutely ensure 100% safety, it significantly lessens your risk of taking something potentially toxic to the liver.

<h2>How to Take Supplements the Right Way?</h2>

So does it mean you must abandon supplements altogether? No. Properly planned, supplements can be useful. Here's how to do it safely and responsibly:

<h4>1. Talk to a Healthcare Professional First</h4>

Don't start adding anything to your routine without first talking to a physician or registered dietitian. They can check whether you actually need it, particularly if taking prescription meds such as statins, antidepressants, or anti-epileptics.

Beginning a new supplement? Have your doctor perform liver function tests (LFTs). This establishes a baseline and allows you to track how your liver reacts over time.

This FDA and NIH-supported database contains in-depth case reports on how drugs and supplements impact the liver. Supplements graded Grade A, B, or C need to be treated with additional caution.

<h4>4. Don't Mix Multiple Supplements</h4>

Taking more than one herbal supplement or taking high doses of several vitamins at once can have synergistic toxicity. Unless prescribed by a professional, keep it simple and concentrated.

Supplements aren't bad in themselves—but taking them without knowing how they'll affect your liver might be very bad indeed, sometimes causing irreversible damage. As consumer interest increases, so should awareness and prudence.

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supplement interactions liver

Thinking about taking supplements to boost your well-being quest? You're not the only one. As worldwide sales of supplements are expected to exceed $230 billion by 2027, they've become the face of preventive health. But experts are now sounding the alarm about a less obvious risk—the silent effect they have on your liver.From daily vitamin pills to herbal powders that claim to deliver everything from healthy skin to improved concentration, supplements are frequently perceived as benign. But the reality is, when taken excessively or without instruction, they may be doing more damage than good—particularly to one of your body's most critical organs: your liver.Your liver is your body's biochemical sorting center. It sifts through everything from food to poisons to medicines—and, yes, supplements.As per Dr. Karan Rajan, a well-known UK surgeon and educator with more than 1.7 million followers on Instagram, even natural supplements undergo liver metabolism. "That means your liver breaks them down with enzymes, which impacts how hard it has to work," he says. When your liver is overwhelmed, your liver cannot detoxify the body effectively, and there is a higher risk of inflammation, scarring, or worse—acute liver injury.In a recent case cited by Dr. Rajan, a female patient developed organ failure following consumption of supplements aimed at hair and nail growth. "Just don't turn your liver into a science fair project gone wrong," he cautioned in a now-famous video.What Constitutes a Supplement?According to the U.S. Food and Drug Administration (FDA), dietary supplements comprise:Vitamins: A, C, D, B-complexMinerals: Magnesium, calciumHerbal compounds: Elderberry, gingerBotanical powders: Green powders, turmeric blendsProbiotics: Live bacteria or yeasts that aid digestive system healthSupplements have been a daily fill for many people. Be it vitamin C as an immunity boost during the flu season or B12 for that energy drive, individuals look toward pills in anticipation of a good meal. Without proper checks and balances, the practice tends to go downhill fast into becoming a health risk.The risk isn't necessarily in the supplement itself—but in the amount you take and how it affects other substances in your body."More isn't always better," warns Dr. Rajan. "Excessive doses of even simple vitamins like vitamin A can cause liver damage or brain pressure."        View this post on Instagram            A post shared by Dr Karan Rajan (MRCS MBBS BSc) (@drkaranrajan)]]>Other risks that are known include:Vitamin D overdose: Can increase blood levels of calcium, leading to kidney issues and changed mental status.Unregulated herbal mixes: May create unknown chemical interactions, especially if you’re taking multiple at once.Drug interactions: Supplements like St. John’s Wort can interfere with antidepressants or blood thinners.With so many supplements flooding the market, choosing a safe one can feel like a gamble. Flashy packaging and bold health claims are not enough.Dr. Rajan suggests checking for third-party certifications. Labels such as (e.g., USP, NSF, or ConsumerLab) mean that the product has been independently tested to be of good quality, purity, and accuracy of ingredient descriptions. Although no certification can absolutely ensure 100% safety, it significantly lessens your risk of taking something potentially toxic to the liver.How to Take Supplements the Right Way?So does it mean you must abandon supplements altogether? No. Properly planned, supplements can be useful. Here's how to do it safely and responsibly:1. Talk to a Healthcare Professional FirstDon't start adding anything to your routine without first talking to a physician or registered dietitian. They can check whether you actually need it, particularly if taking prescription meds such as statins, antidepressants, or anti-epileptics.2. Get Your Blood Work DoneBeginning a new supplement? Have your doctor perform liver function tests (LFTs). This establishes a baseline and allows you to track how your liver reacts over time.3. Consult ExpertThis FDA and NIH-supported database contains in-depth case reports on how drugs and supplements impact the liver. Supplements graded Grade A, B, or C need to be treated with additional caution.4. Don't Mix Multiple SupplementsTaking more than one herbal supplement or taking high doses of several vitamins at once can have synergistic toxicity. Unless prescribed by a professional, keep it simple and concentrated.Supplements aren't bad in themselves—but taking them without knowing how they'll affect your liver might be very bad indeed, sometimes causing irreversible damage. As consumer interest increases, so should awareness and prudence.

the dangers of taking too many supplements for your liver

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We've all rolled our eyes at our parents' dinner table lectures, “Eat your veggies, they'll make you smarter!” But what if they were right all along? Think about it, can a bowl of leafy greens really protect your memory? Could that sugary snack or burnt barbecue actually speed up brain aging? From the power of omega-3-rich fish to the silent damage from ultra-processed foods, we're breaking down the science behind food and cognitive health. 

When it comes to <span>brain function</span>, Harvard Health Publishing explains that following a strategic and healthy diet is key to a healthy brain. A diet filled with whole grains, fruits, vegetables, legumes and healthy fats rather than foods that are filled with saturated fats and added sugars. 

<h2>Can Food Slow Down Your Brain Aging? </h2>

Leafy greens like kale spinach collards and broccoli are rich in nutrients like vitamin K that is necessary for brain health and slow down cognitive decline. Fatty fish also has omega-3 fatty acids that have been shown to lower the levels of beta-amyloid in our blood, which is a protein that clumps in our brain and cause Alzheimer's disease. 

However, what are some foods you should avoid for your brain health? 

Dr. Ramon Velazquez, a neuroscientist and advisor at Mind Lab Pro, has highlighted five common food categories that could be silently damaging to our brain over time. He explained that the dietary choices we make in our youth can significantly influence our cognitive function as we age. 

Those quick and easy meals and snacks often have lots of extra stuff that isn't good for you. Dr. Velazquez warns that eating a lot of these foods might make your brain age faster. He says they can cause swelling that hurts the connections between your brain cells. He suggests eating whole foods like fruits, veggies, and plain meats instead. 

Fish can be good for your brain, but some big fish that live a long time can have too much mercury in them. Mercury is a poison that can hurt your brain. Dr. Velazquez says it can get into your brain and mess with how it works, which can cause problems with thinking later on. It's better to avoid fish like shark and swordfish. 

That tasty char on grilled food makes bad components called AGEs. Dr. Velazquez says these AGEs can cause swelling in your brain and might even be linked to the stuff found in people with Alzheimer's. He suggests cooking food in ways that don't burn it, like steaming or boiling. 

While Dr. Velazquez warns about burnt food, another expert says it's okay sometimes if you mostly eat a balanced diet with lots of good stuff. They say enjoying a little burnt food now and then is fine if the rest of your diet is healthy. 

Dr. Velazquez says that some fake sweeteners might change the good bugs in your stomach in a way that causes swelling. This swelling could then hurt your brain and maybe even increase the chance of brain problems later. He suggests trying natural sweeteners like honey or maple syrup instead and trying to eat less sweet stuff overall. 

<h4><span rel="noindex">Too Much Alcohol</span> </h4>

While some people like to drink to relax, too much alcohol can really hurt your brain. Dr. Velazquez says that drinking a lot for a long time can actually make your brain shrink. It especially hurts the part of your brain that helps you make decisions and think clearly. So, it's best to drink only a little, if at all.

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Brain Function

We've all rolled our eyes at our parents' dinner table lectures, “Eat your veggies, they'll make you smarter!” But what if they were right all along? Think about it, can a bowl of leafy greens really protect your memory? Could that sugary snack or burnt barbecue actually speed up brain aging? From the power of omega-3-rich fish to the silent damage from ultra-processed foods, we're breaking down the science behind food and cognitive health. When it comes to brain function, Harvard Health Publishing explains that following a strategic and healthy diet is key to a healthy brain. A diet filled with whole grains, fruits, vegetables, legumes and healthy fats rather than foods that are filled with saturated fats and added sugars. Can Food Slow Down Your Brain Aging? Leafy greens like kale spinach collards and broccoli are rich in nutrients like vitamin K that is necessary for brain health and slow down cognitive decline. Fatty fish also has omega-3 fatty acids that have been shown to lower the levels of beta-amyloid in our blood, which is a protein that clumps in our brain and cause Alzheimer's disease. However, what are some foods you should avoid for your brain health? Dr. Ramon Velazquez, a neuroscientist and advisor at Mind Lab Pro, has highlighted five common food categories that could be silently damaging to our brain over time. He explained that the dietary choices we make in our youth can significantly influence our cognitive function as we age. Super-Processed Foods Those quick and easy meals and snacks often have lots of extra stuff that isn't good for you. Dr. Velazquez warns that eating a lot of these foods might make your brain age faster. He says they can cause swelling that hurts the connections between your brain cells. He suggests eating whole foods like fruits, veggies, and plain meats instead. FishFish can be good for your brain, but some big fish that live a long time can have too much mercury in them. Mercury is a poison that can hurt your brain. Dr. Velazquez says it can get into your brain and mess with how it works, which can cause problems with thinking later on. It's better to avoid fish like shark and swordfish. Burnt Food That tasty char on grilled food makes bad components called AGEs. Dr. Velazquez says these AGEs can cause swelling in your brain and might even be linked to the stuff found in people with Alzheimer's. He suggests cooking food in ways that don't burn it, like steaming or boiling. While Dr. Velazquez warns about burnt food, another expert says it's okay sometimes if you mostly eat a balanced diet with lots of good stuff. They say enjoying a little burnt food now and then is fine if the rest of your diet is healthy. Fake Sweeteners Dr. Velazquez says that some fake sweeteners might change the good bugs in your stomach in a way that causes swelling. This swelling could then hurt your brain and maybe even increase the chance of brain problems later. He suggests trying natural sweeteners like honey or maple syrup instead and trying to eat less sweet stuff overall. Too Much Alcohol While some people like to drink to relax, too much alcohol can really hurt your brain. Dr. Velazquez says that drinking a lot for a long time can actually make your brain shrink. It especially hurts the part of your brain that helps you make decisions and think clearly. So, it's best to drink only a little, if at all.

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What Counts: Calories Or Carbs?

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Intermittent fasting is known for its role in weight loss, however, research has shown that its benefits could go beyond the scale. Even if your goal is not weight loss, you could still benefit from intermittent fasting, as it helps improving your gut and metabolic health. However, many people find it difficult to follow, especially the 5:2 version of the diet, which involves severely limiting calories for two days a week.

New findings suggest a simpler alternative: you may not need to drastically cut calories at all. Reducing carbohydrate intake twice a week could be just as effective in improving metabolic health.

Fasting changes the way our bodies use energy. After eating, the body enters the “postprandial” state, where it burns carbohydrates for energy and stores any excess. Several hours later, when in the “fasted” state, the body begins to burn fat instead. Alternating between these states helps the body become more flexible in how it uses fuel — a process known as improved metabolic flexibility.

This flexibility is closely linked to better heart and metabolic health, including a reduced risk of insulin resistance, type 2 diabetes, and cardiovascular disease.

<h4>Fasting vs. <span rel="noindex">Calorie Restriction</span></h4>

In a previous study, researchers tested how the body reacts after a day of fasting or severe calorie restriction. The next day, participants consumed a high-fat breakfast. Those who had fasted or eaten very few calories the day before burned fat more efficiently. Their bodies had shifted from relying on carbs to using fat as a primary energy source — a change that lasted beyond the fasting period.

In another comparison, one group followed an intermittent fasting plan while another followed a calorie-restricted diet until both lost 5% of their body weight. Despite the same amount of weight loss, the fasting group showed better improvements in how their body processed <span>food</span>.

<h4>The Role of Carbohydrate Restriction</h4>

Researchers then looked into whether it was the calorie cut or the drop in carbohydrates that made the difference. In a recent study, 12 overweight and obese participants followed two separate diet days: one with severe calorie restriction, and another with a very low-carb intake. After each, they ate a high-fat, high-sugar meal.

The result? Both approaches led to similar improvements in fat burning. This suggests that limiting carbs may be just as effective as fasting when it comes to supporting metabolic health.

These findings may offer a more flexible approach to metabolic health. Severe calorie restriction can be difficult to sustain and may even lead to nutrient deficiencies or disordered eating. Likewise, long-term carb restriction can be hard to follow and might create an unhealthy relationship with food.

Researchers are now exploring a low-carb version of the 5:2 diet, where carbohydrate intake is reduced just two days a week. If successful, this method could provide the health benefits of intermittent fasting without the need for extreme calorie cuts.

calorie vs carbs

nutrition

diet and nutrition

food

calorie restriction

Intermittent fasting is known for its role in weight loss, however, research has shown that its benefits could go beyond the scale. Even if your goal is not weight loss, you could still benefit from intermittent fasting, as it helps improving your gut and metabolic health. However, many people find it difficult to follow, especially the 5:2 version of the diet, which involves severely limiting calories for two days a week.New findings suggest a simpler alternative: you may not need to drastically cut calories at all. Reducing carbohydrate intake twice a week could be just as effective in improving metabolic health.How Fasting Impacts MetabolismFasting changes the way our bodies use energy. After eating, the body enters the “postprandial” state, where it burns carbohydrates for energy and stores any excess. Several hours later, when in the “fasted” state, the body begins to burn fat instead. Alternating between these states helps the body become more flexible in how it uses fuel — a process known as improved metabolic flexibility.This flexibility is closely linked to better heart and metabolic health, including a reduced risk of insulin resistance, type 2 diabetes, and cardiovascular disease.Fasting vs. Calorie RestrictionIn a previous study, researchers tested how the body reacts after a day of fasting or severe calorie restriction. The next day, participants consumed a high-fat breakfast. Those who had fasted or eaten very few calories the day before burned fat more efficiently. Their bodies had shifted from relying on carbs to using fat as a primary energy source — a change that lasted beyond the fasting period.In another comparison, one group followed an intermittent fasting plan while another followed a calorie-restricted diet until both lost 5% of their body weight. Despite the same amount of weight loss, the fasting group showed better improvements in how their body processed food.The Role of Carbohydrate RestrictionResearchers then looked into whether it was the calorie cut or the drop in carbohydrates that made the difference. In a recent study, 12 overweight and obese participants followed two separate diet days: one with severe calorie restriction, and another with a very low-carb intake. After each, they ate a high-fat, high-sugar meal.The result? Both approaches led to similar improvements in fat burning. This suggests that limiting carbs may be just as effective as fasting when it comes to supporting metabolic health.These findings may offer a more flexible approach to metabolic health. Severe calorie restriction can be difficult to sustain and may even lead to nutrient deficiencies or disordered eating. Likewise, long-term carb restriction can be hard to follow and might create an unhealthy relationship with food.Researchers are now exploring a low-carb version of the 5:2 diet, where carbohydrate intake is reduced just two days a week. If successful, this method could provide the health benefits of intermittent fasting without the need for extreme calorie cuts.

what counts: calories or carbs?

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Replace Eggs With Banana For Baking To Lower High Blood Pressure

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The Dangers Of Taking Too Many Supplements For Your Liver

Neurologist Lists 5 Common Foods That Are Quietly Damaging Your Brain Function

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