Super Foods News


Allium plants include some of the most common vegetables that are present in almost every kitchen. These include garlic, onions, leeks, chives, and wild garlic, for example. Nevertheless, in my top 10 list of foods high in sulfur, there are also entries that you probably didn’t expect. These are those toxic proteins that can accumulate and cause neurodegenerative diseases in the brain.

Various groups within Christianity have practiced specific dietary restrictions for various reasons. The Council of Jerusalem in around 50 AD, recommended Christians keep following some of the Jewish food laws concerning meat. The early sect known as the Ebionites are considered to have practiced vegetarianism. Surviving fragments from their Gospel indicate their belief that – as Christ is the Passover sacrifice and eating the Passover lamb is no longer required – a vegetarian diet may be observed. However, orthodox Christianity does not accept their teaching as authentic.

Black pepper contains piperine, a molecule which increases curcumin absorption by an astounding 2,000%. But unlike antidepressants, turmeric is safe, has no side effects, can be used indefinitely, and can be safely combined with other natural remedies for depression such as SAM-e or St. John’s wort. Walnut extract inhibits the buildup of toxic beta-amyloid proteins found in the brains of Alzheimer’s patients.

Probiotics can be taken orally, and these help increase the numbers of Lactobacilli and other healthy bacteria in the stomach and preventing stomach ulcers. Supplementation is one of the best ways to increase the probiotic bacteria in your gut. However, it is also to be noted that probiotic-rich foods such as yogurt, kefir, and curd tend to provide less colony-forming units per portion than supplements, yet they are worth adding to your diet nonetheless. If you stop eating red meat , you’ll eliminate a risk factor for colon cancer.

Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. From vegetable-based ideas to berry-packed varieties, try these tasty, simple smoothie recipes to up your intake of vitamins and antioxidants. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence.

However, using the supplements on a long term basis could not only cure your stomach ulcer, but it could also promote digestive health, thereby preventing the occurrence of an ulcer. This compound exhibits anti-ulcer activities and helps in accelerating the healing of stomach ulcers as it forms a protective layer over the ulcer and helps in providing time for healing the ulcer. Green tea consists of several antioxidants that basically flood the bloodstream when ingested into the body breaks down into a compound called epigallocatechin gallate .

According to the graph above, the total calorie intake plummets immediately in those who increase their protein intake to 30% of calories. As mentioned previously, proteins can actually help you lose more weight and at the same time maintainingmuscle mass. For optimal health, health professionals recommend taking daily meals with at least 20–30 grams of high-quality protein . To rank the satiety effect of as many as 38 common foods, What do CBD Gummies do? cooked oatmeal has occupied the 1st position amongst all breakfast foods and the 3rd position overall according to a related study . Ground flaxseeds contain soluble fiber that, when mixed with water can create a sticky mixture that is high in fiber and very effective in suppressing cravings and hunger . It has been shown thru this study that 600 mg of caffeine per day enables lean people burn up to 150 more calories a day.

The authors suggest that using a combination of chlorophyllin and tretinoin could be an effective treatment for reversing the signs of photoaged skin. Chlorophyllin is a water-soluble derivative of natural chlorophyll that is potentially better absorbed by the body than other forms of chlorophyll. In this article, we examine the possible benefits of chlorophyll and the evidence supporting them. There are a number of options for how to eat kale, and plenty of delicious kale recipes to choose from. This delicious leafy green works especially well in smoothies, shakes, salads and side dishes and can be consumed raw or cooked. Despite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well.

The FDA and Big Pharma have kept this cure from the public in hopes of synthesizing a drug to be marketed since the seventies. The essential oil of the cannabis plant has such miraculous effects its hard to believe it cures and prevents a host of illnesses. Spirulina is a natural “algae” powder that is incredibly high in protein and a good source of antioxidants, B-vitamins and other nutrients. When harvested correctly from non-contaminated ponds and bodies of water, it is one of the most potent nutrient sources available.

10 proven benefits of kale

Further research is needed to find ways to make plant-based diets the new normal for our patients and employees. We cannot cure chronic diseases, but we may be able to prevent and control them by changing how we eat. With education and monitoring for adherence, we can improve health outcomes.

It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death . Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. It is said to occur tens of thousands of times per day in every cell in your body . The main Erin antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer . Fortunately, there are several nutrients in the diet that can help prevent this from happening.

I hope it would be helpful while reducing weight, just want to know if 37 years un married lady having 88 kilogram weight, then how many grams she takes daily for mentioned things? I appreciate the list of 40 foods, I love berries, peaches, mix one third milk, ice and fruit. Everyone skipping breakfast tends to feel hungrier throughout the day and once we get too hungry we tend to opt unfortunately for less healthy meal options.

My second son had dairy allergies and eczema due to having been born by a decidedly not gentle c-section and missing out on good bacteria and having several rounds of antibiotics in the hospital. If you are at all concerned, talk to your doctor about it and don’t take if you are worried. Definitely do not do something against your better judgement on my say-so. I’ve never tried adding to cooked dishes, but I add anywhere from 2 tsp-2 tbsp to a veggie smoothie. A lot of people add it to fruit smoothies and don’t mind the taste much, but we don’t drink many fruit smoothies, so I haven’t tried it.

Risks And Side Effects

This spicy root is also good for mitigating obesity and relief from menstrual pain. Adequate amounts of calcium lessen the symptoms of a premenstrual syndrome like dizziness, mood swings, hypertension, and many others. Low levels of the mineral might trigger the release of the hormones that are responsible for premenstrual mood swings including irritability and depression. Appleby P, Roddam A, Allen N, Key T. Comparative fracture risk in vegetarians and non-vegetarians in EPIC-Oxford. Sabaté J, Wien M. Vegetarian diets and childhood obesity prevention. Intensive lifestyle changes for reversal of coronary heart disease.

Research continues to reveal that chlorella may also slow the aging process, making you look younger. A study published in the journal Clinical Laboratoryrevealed that chlorella greatly reduces oxidative stress, that can be caused from pollution, stress and a poor diet. According to the United States Department of Agriculture, a 180-gram serving of boiled spinach provides 6.43 milligrams of iron, the muscle mineral—that’s more than a 6-ounce hamburger patty! Recent research also suggests compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce hunger (by 95 percent!) and promote weight loss.

But it wasn’t until the first Africans arrived in North America in the early 1600s that America got its first real tastes of dark green leafy vegetables, which they grew for themselves and their families. So, over the years, cooked greens developed into a traditional African American food. Ultimately, they became essential in Southern regional diets and are now enjoyed nationwide. For example, an exercise routine that one is not used to can cause inflammation, oxidative challenges, and resulting soreness. Curcumin supplementation resulted in significantly smaller increases in creatine kinase (−48%), TNF-α (−25%), and IL-8 (−21%) following exercise compared to the placebo.

Here Are Just A Few Of The Most Popular Types Of Sweet Potatoes:

The results showed that chlorella supports a healthy immune system response and helps “natural killer” cell activity. There is no evidence that creatine can cause cancer or has any link to cancer. There is very little evidence that caffeine counteracts the benefits of creatine. No significant alterations in plasma noradrenaline are seen with creatine supplementation during sleep deprivation. No significant alterations in plasma dopamine are seen with creatine supplementation during sleep deprivation.

Nutritional Update For Physicians: Plant

Research has been promising in the use of sporamin to inhibit tongue, gallbladder, and colorectal cancers. It has also been shown capable of slowing cancer cell growth and reducing cell migration and invasion in metastatic cancers. Sweet potatoes also offer a rich supply of iron, which has also been shown to be important in supporting fertility.

Thus, a regular supply of calcium is very important in growing children and teenagers as it can substantially reduce the risks of osteoporosis in old age. Osteoarthritis is a common ailment in one out of every three women and in one man in every 12, above 50 years of age. Reports say that calcium deficiency conditions are continuously rising, particularly in women who are on low-calorie diets to get slim and are, therefore, confronted with the threat of osteoporosis. Thus, it is extremely important to consume enough calcium, vitamin D, magnesium, and K2 throughout your life. Dysbiosis creates toxic byproducts called lipopolysaccharides which have numerous negative effects on your overall health and on your brain. But everyone can benefit from the inclusion of this brain-healthy cooking oil in their diet.

Quinoa is a whole-grain with complete protein packed full with vitamins, minerals and antioxidants. Over time, Pears, compared to oats, can lead to more weight loss according to a study conducted on 40 overweight women . One ounce of dark chocolate can reduce your risk of stroke and lower blood pressure .

In this regard, beef and lamb have exceptionally high sulfur content. Also, species-appropriate feeding makes a significant difference. Also, the scientists attributed the lower mortality to the decline in the incidence of cardiovascular disease. Therefore, glutathione strengthens the immune system, removes toxic protein deposits, and can prevent age-related neurodegeneration as well as macular degeneration (Ballatori et al. 20098). Sulfur plays an essential role in forming joints, cartilage, skin, and blood vessels through glycosaminoglycans (Scott et al. 20144).

In fact, it is known that inflammatory cells liberate a number of reactive species at the site of inflammation leading to oxidative stress, which demonstrates the relationship between oxidative stress and inflammation . In addition, a CBD + THC Gummies number of reactive oxygen/nitrogen species can initiate an intracellular signaling cascade that enhances pro-inflammatory gene expression. Inflammation has been identified in the development of many chronic diseases and conditions .

Popeye was right in eating spinach as the antioxidants found in spinach improve recover for better muscle building and for fighting oxidative stress and free radicals (toxins, chemicals and pollutants . They are also one of the best natural sources for Omega 3 essential fatty acids that also provide calcium to build strong bones . There are endless studies that show the healthy benefits of walnuts. These delicious, affordable nuts are high in protein, fiber and good fats. Tuna fish is loaded with Omega 3 essential fatty acids that can reduce symptoms of metabolic syndrome. Many studies have shown the ability of protein to help lose weight by just adding it to diets with NO restrictions to observe.

I still only use about 3/4 tablespoon ever because I DO NOT want to go though that again. Hemp seeds soaked overnight then liquidized (maybe in some of the soaking water?)plus organic soya yoghurt plus banana plus Spirulina; produces a lovely muddy green sludge which tastes very green and alive. Don’t know what every one is talking about here regarding it having a foul taste.

Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source . Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure . Markedly, nitric oxide can have significant impacts on vascular health such as lowering blood pressure.

Thoughts On 40 Proven Fat Burning Foods

It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and subsequent performance in active people. In addition, a relatively low dose can provide health benefits for people that do not have diagnosed health conditions. There was a positive effect observed on glycoxidation and lipid peroxidation in healthy male master athletes .

By consuming organic, low-temperature-extracted chlorella supplements, you can receive all of the chlorella benefits in a simple powder or tablet form. Creatine benefits all exercise for all individuals when it is strength based. However, this benefit does appear to be less noticeable to elite athletes than it does to novice athletes. Creatine nitrate is simply a more water-soluble version of creatine.

Leafy Greens: A Nutritional Comparison

Buddhism in general does not prohibit meat eating, while Mahayana Buddhism encourages vegetarianism as beneficial for developing compassion. Other denominations that advocate a vegetarian diet include the Seventh-day Adventists, the Rastafari movement, the Ananda Marga movement and the Hare Krishnas. Sikhism does not equate spirituality with diet and does not specify a vegetarian or meat diet. One of the main differences between a vegan and a lacto-ovo vegetarian diet is the avoidance of both eggs and dairy products such as milk, cheese, butter and yogurt. Ethical vegans do not consume dairy or eggs because they state that their production causes the animal suffering or a premature death. Calcium intake in vegetarians and vegans can be similar to non-vegetarians, as long as the diet is properly planned.

Muscle And Endurance Benefits

Several trials on healthy subjects have supported the safety and efficacy of curcumin. Despite this well-established safety, some negative side effects have been reported. Seven subjects receiving 500–12,000 mg in a dose response study and followed for 72 h experienced diarrhea, headache, rash, and yellow stool . In another study, some subjects receiving 0.45 to 3.6 g/day curcumin for one to four months reported nausea and diarrhea and an increase in serum alkaline phosphatase and lactate dehydrogenase contents .

It’s also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and canola oil. And always keep in mind that if you eat too many calories, CBD-Öl-Tinktur FAQs even from nutritious, low-fat, plant-based foods, you’ll gain weight. So it’s also important to practice portion control, readfood labels, and engage in regular physical activity.

Vegetarians or vegans who adopted their diet abruptly might be more likely to eventually abandon their diet when compared to individuals adopting their diet gradually with incremental changes. Compared to omnivores, vegetarians were more open to new experiences but were also more neurotic and depressed. The food choices of Jains are based on the value of Ahimsa (non-violence). Pescetarianism, which includes fish and possibly other forms of seafood. Within the “ovo-” groups, there are many who refuse to consume fertilized eggs ; however, such distinction is typically not specifically addressed. Labeling is mandatory in India to distinguish vegetarian products from non-vegetarian products .

However, in the past, it has been demonized for its high saturated fat content. This is a step up from extra virgin and is now recognized as the highest quality olive oil in Les meilleurs bonbons au CBD the world. If possible, buy directly from a local olive oil farm or olive oil specialty store. Buy extra virgin olive oil and do your homework to find a reputable brand.

The book of Daniel starts in its first chapter with the benefits of vegetarianism. A diet described as “pulse and water” is presented along benefits such as accordance with the biblical dietary laws, health, beauty, wisdom and visions. Vegetarianism can be seen as a safeguard around the dietary laws or the beautification of them. Jainism teaches vegetarianism as moral conduct, as do some sects of Hinduism.

Aggarwal B.B., Harikumar K.B. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Chlorella supplements often contain iodine so individuals that are allergic to iodine or are watching their iodine intake should beware. People that are being treated for a medical condition or are currently taking any type of medication should check with their doctor before taking chlorella. Chlorella is known to interact with immunosuppressant drugs as well as blood thinners like warfarin . Smoothie—Chlorella has a very strong taste, so you will not want to add more than about 1/2 teaspoon of chlorella to a smoothie. You can use other ingredients like banana, coconut water, vanilla protein powder and lime juice to help hide the taste.

By far the best sources are cold-water, fatty fish such as herring, salmon, mackerel, and sardines. Fish is an exceptional source of one particular omega-3 critical for brain function — DHA . Major fish-eating countries like Japan and Iceland have low rates of SAD in spite of their northern latitudes with long periods of darkness. This is important since chronic brain inflammation contributes to depression, anxiety, brain fog, and ADHD, and even serious degenerative disorders like dementia and Alzheimer’s.

Plant-based diets may offer an advantage over those that are not plant based with respect to prevention and management of diabetes. Antioxidant and anti-inflammatory properties are the two primary mechanisms that explain the majority of the effects of curcumin on the various conditions discussed in this review . Curcumin has been shown to improve systemic markers of oxidative stress . There is evidence that it can increase serum activities of antioxidants such as superoxide dismutase . It is noteworthy to point out that all of the studies included in the meta-analysis utilized some sort of formulation to overcome bioavailability challenges, and four out of the six used piperine.

Its high antioxidant content makes it beneficial in reducing exercise induced oxidation which leads to muscle fatigue and inability to gain muscle. Vegetables such as cucumbers and cabbage contain high water content. Only cucumbers can keep your skin moist and smooth with 77% of water level. You can improve your skin in a short time just by adding a few chunks of juicy cucumbers to your salad. Health experts encourage people to incorporate at least one serving of salad in their daily routine. This way, you cannot only improve your health, but prevent the onset of chronic and acute diseases in the first place as well.

By making a smoothie with 1/2 avocado, banana, wild blueberries, small handful of spinach, 1tsp of coconut oil, 1ts almond butter, almond milk or filtered water and finally 1big tsp of spirulina. Also want to mention I tried to increase to 1 tbs a day in smoothie and had never had more energy and mental clarity in years. I literally was out doing Christmas shopping all day long and did not get tired. In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a “substantially suppressed tumor development” compared to control.

And they almost never experienced heart disease, strokes, or other modern chronic diseases. Finally, when we get older, our bones tend to get porous and weak, thereby requiring ample calcium intake. With so many fancy diets around us, we often tend to avoid calcium-rich foods like whole food groups, including dairy products. Because of concerns over the estrogenic nature of soy products, women with a history of breast cancer should discuss soy foods with their oncologists. Also, overly processed, soy-based meat substitutes are often high in isolated soy proteins and other ingredients that may not be as healthy as less processed soy products .

Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Many things have changed since the Vegetarian Society was founded way back in 1847, but fish have always been cold-blooded water dwelling animals and vegetarians do not eat animals. Jewish vegetarianism and veganism have become especially popular among Israeli Jews.

Indeed, their specific injunction to strict vegetarianism was cited as one of the Ebionites’ “errors”. Meta-analyses have reported a reduced risk of death from ischemic heart disease and from cerebrovascular disease, among vegetarians. When I first tried the Hawaiian spirulina – added about 1tsp to cold water – omg it tasted awful and I gagged and wanted to throw up.

A study on the effect of consuming fruits on energy intake also agreed with Tammi Flynn’s findings, with an apple before meals satiating people early. Studies have shown that antioxidants can reverse the immune deficiencies that come with age. The culprit is likely your weakened immune system, which you can strengthen by pampering yourself with green apples.

The bottom line is that potential side effects are manageable, as consumption of sulfur-containing foods is neither sufficient for a laxative effect nor an issue for a healthy gut. Moreover, they have an anti-inflammatory effect, according to a clinical study conducted with overweight individuals. If you want to add more sulfur compounds to your diet with eggs, keep in mind that the lion’s share of minerals and vitamins are in the yolk. Accordingly, organic sulfur-containing foods can be vegan or animal-based.

Counterintuitively, freezing actually improves the availability of berries’ antioxidants. Blueberries can forestall age-related mental decline and protect against Alzheimer’s and Parkinson’s diseases by clearing the brain CBD Vape of toxic proteins. Chronic brain inflammation shuts down energy production in brain cells leading to vague symptoms like mental fatigue and brain fog as well as recognized disorders such as ADHD, anxiety, and depression.

Do not forget to squeeze a lemon in your salad to get an extra boost of vitamin C. For more on leafy greens, see this guide to the potential benefits of kale. When baking soda comes in contact with the acid, it neutralizes the acid, and as a by-product of this reaction, water is released. This is the first step, as the acid gets converted, the bacteria are then exposed, and apple cider vinegar that is a proven antimicrobial agent acts on the h pylori bacteria, and thereby prevents and cures stomach ulcers.

Safe to say, your child will be born with the best set possible of optimally functioning cognitive reasoning and motor skills. Sara, Spirulina is regarded as a safe source of nutrients during pregnancy, including the first trimester. I’m gathering fresh-frozen, raw Spirulina and will grow it, soon, for sales nationwide… there are only 3, including myself, that are providing it fresh-frozen; everyone else sells it in dehydrated powder or tablet form. As for bacterial contamination, in its raw form, Spirulina has a pH between 10-12, super high alkalinity, in which virtually no other life form can survive.

Cold-water fish like salmon, sardines, and mackerel are packed with essential fatty acids like omega-3s and omega-6s, which retain your skin’s natural oil barrier, combatting dryness and uneven complexions. While you can find most antioxidants in foods, glutathione is produced by the body. Fiber, complex carbohydrates, vitamins, and minerals are essential for good health. If it works well with your recipe, try leaving the skin on for some potent fiber and nutrients.

Are Sweet Potatoes Good For You?

For these reasons, physicians looking for cost-effective interventions to improve health outcomes are becoming more involved in helping their patients adopt healthier lifestyles. We present a case study as an example of the potential health benefits of such a diet. Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body What is Delta-10 THC? mass index, blood pressure, HbA1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates. Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.

Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. It also has a mild flavor that makes it easy to pair with a variety of fruits and vegetables or to blend up in smoothies. The truth is, although some greens are more nutritionally dense than others, there is not one specific green that beats all others in the level of each individual nutrient. So it’s important to rotate different plant leaves through your diet.

Some of its many benefits include helping to slow DNA damage, stopping inflammation, and even protecting against sun damage and burns. Since that’s hard to achieve with foods high in sulfur, diarrhea is usually due to sulfurous water or overdosed supplements. While adequate sulfur in foods is essential for health, too much useful mineral can cause side effects. For those who are allergic, red meat can be used instead of other protein sources, as it is just as rich in sulfur as fish.

Other good sources of magnesium include avocados, legumes, tofu, nuts, seeds, and leafy greens. Beta-carotene, when taken as a supplement in isolation from the other carotenoids, can cause imbalances. But when eaten in foods, where it is always accompanied by, and in balance with, an entire suite of carotenoids, it’s been shown to have powerful anti-cancer and vision-enhancing properties. Sweet potatoes are also high in potassium, which works in balance with sodium in your body to maintain healthy blood pressure. On the other hand, cooking sweet potatoes slowly on low heat will allow that maltose-making enzyme more time to convert the starch into sugar — giving you sweeter sweet potatoes.

Phytochemicals are substances like thiocyanates, sulforaphane, or indoles that are effective in countering cancer-causing tendencies in the body’s processes. A study in the PLOS One Journal suggests that these compounds help fight prostate, breast, cervical, colon, and ovarian cancers. However, the mechanism of action is not well-understood, so further ongoing research is needed.

It took many years of research, study, trial, and error to find a way for the human body to effectively digest it. The substance in these walls is believed to be what surrounds heavy metals, pesticides and other toxins and helps to remove them from the human body. Chlorophyll is the green pigment found in both spirulina, chlorella and all green plants. And, as mentioned above, if cancer is diagnosed, and chemotherapy or radiation therapy is used, chlorella can help to fight the side effects and be used in addition to natural cancer treatments. First, when taken preemptively, it strengthens the immune system, so our bodies respond properly.

Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction . Spinach is one of the most concentrated sources of dietary nitrate . On this note, fiber has some proven and also some theoretical benefits. A bit of butter on top of spinach is not only tastier but healthier too. To use carotenoids, our body must first convert these compounds into retinol. For this reason, carotenoids are often called vitamin A precursors.

Licorice root has a healing effect on the inner lining of your intestine. It enhances the secretion of the stomach mucus and thereby prevents the formation of ulcers . It can also help treat existing ulcers as it is consists of high amounts of flavonoids , thereby restricting the growth of bacteria in the infection site. It is to be noted that people who are allergic to garlic and onion are prone to have an allergy to aloe vera. Ideally, it is recommended that you conduct a patch test where you rub a dime-sized aloe vera on your skin, if you don’t develop any rashes within 24 hours you are good to go.

It may increase in the intake of vitamin K can help to slow the gradual degradation of neural pathways owing to age. Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy. Keep reading to see the 20 foods scientifically proven to clear up your skin, as well as the reasons for their beautifying effects. Consequently, attention has shifted away from superficial fixes in favor of more sustainable strategies that focus on starting within.