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Great Storytelling: It Pulls At Our Heartstrings And Holds Communities Together – Mountain Journal

It's a role that longevity and spending life in place has bequeathed him though don't be fooled. He's not very old. He still hikes into the mountains with his grandson on autumn hunts.

When McMillion says that Livingston is my kind of town the statement is more than a declaration of nostalgia for small-town America where heart-felt empathy for the past doesnt hold as much currency as it used to. Livingston has a reputation for defiance. It welcomes newcomers with open armsespecially those willing to buy the first round of drinks at the bar and yet it collectively sneers at anyone who dares move there, asserting a boastful intent to change the local culture.

Livingstoneans do not believe their little burg needs much improvement and the attitude serves as a sharp contrast to whats playing out today in the large booming neighbor on the side side of a mountain pass crossed by Interstate 90: Bozeman. Livingstoneans know they don't need unscrupulous developers to teach them what it means to live in a place that's "arrived" as a worthy destination.

McMillion, being a sound example of a local kid done good by his town in adulthood, is perhaps a model for the maxim that in order to fully appreciate the place that brung you along you need to leave it for a while to get ones head straightened out. After graduating from Park High School, he did two things. He got a degree in English from the University of Montana and traveled around the world.

But home kept calling him home and once he returned to Livingston, a railroad town and gateway to Yellowstone Park located along the Yellowstone River, he served as a longtime reporter for The Bozeman Daily Chronicle. It was out on thetrail of covering environmental stories, including crossing paths during the 1988 Yellowstone fires, that we became friends, setting aside the hard-wired drive to out-scoop one another.

Important to point out about Livingston is that its authentic character speaks to authentic people who go by the beat of their own drummers. The local yokels, unimpressed with anyone who projects airs, do not need outsiders validating what they do or don't do. Over the last half century, along the prospect of being able to be treated as just another person free of stalking sycophants, has attracted people of enormous talent who come to Paradise Valley and Livingston and want to be left alone. If the names McGuane, Brokaw, Bridges, Fonda, Harrison, Chatham, Hjortsberg, Kidder, Brautigan, Keaton, Peckinpah, Cahill, Peacock, Quaid and Ryan, among others, ring bellsand you appreciate their artthen you comprehend the reference and, if you dont, dont worry because you probably never will.

Following in their wakes have come new generations of world-class writers, photographers, flat artists, sculptors, playwrights and filmmakers. To have such a constellation descend upon your town could be paralyzing for a local writer yet McMillion has proved himself worthy to be counted in their company.

Montana Quarterly and non-profit Mountain Journal share these values. In this age in which America is being dumbed down by shameless purveyors of alternative facts, whose false assertions are going unchallenged, and as newspapers struggle for survival and perish, honest storytelling rooted in truth matters more than ever.

When we make a strong recommendation like this, that you supportMontana Quarterly by purchasing an eminently affordable subscriptionand maybe a second one for your kids or grandkids so that they will know the delights of tactile media arriving in real tactile mailit isnt out of some misguided sense of nostalgia. We also suggest you buy a subscription for any newcomer to the state whom you suspect might not quite understand that we do not want to become "the next" Portland, Denver, Bend, Oregon or Vail.

Montana Quarterly has earned your patronage and youll look forward with delight to each new issue. In addition to supporting the Quarterly there are other publications, below, operated by mutual friends of Scott and me. This is in addition to, whenever you have theopportunity, alsothink of local booksellers. Indeed, we vote our values whenever we open our wallets.

McMillion, right, with the late great Livingston-based novelist and non-fiction writer William "Gatz" Hjortsberg. In recent years Livingston has coped with the painful passing of Hjortsberg, Jim Harrison, Margot Kidder, Peter Fonda and Russell Chatham. Photo courtesy John Zumpano

A MoJo Chat With Scott McMIllion of Montana Quarterly

Todd Wilkinson: You are a seasoned journalist and author. Whats the most satisfying thing about publishing your own magazine?

Scott McMillion: Probably working with young writers. Over the past few years, weve lost a lot of virtuoso writers whose work has appeared in the Quarterly. Jim Harrison, Ed Dobbs and Gatz Hjortsberg, most notably.

I miss those guys, but I also cherish working with young writers like Todd Burritt, Sarah Rau Peterson, Alexis Bonogofksy, Adam Boehler and many others. I also work with writers who, like me, arent exactly spring chickens, like Kim Zupan, but Id probably never get to know them if I didnt have the magazine.

I meet a lot of young people through our annual Big Snowy Contests for young writers, which has helped a few of them jumpstart careers. And the number of venues for publishing just keeps shrinking, which adds importance to what we do.

Wilkinson: As national magazines have struggled, Montana Quarterly has maintained its spirited focus, sense for finding good stories and empathetic portrayals of regular people. Where does that instinct come from?

McMillion: The stories are actually fairly easy to find, mostly because Montanans tend to be a pretty chatty bunch. Everybodys got a yarn, and most folks are willing to tell it. Picking the right story, matching it with the right writer and photographer, is the challenging part. Its part instinct, part 30 years of experience, and mostly just a love of the state and its people. Our philosophy is pretty simple: Montana is a cool place that hasnt been screwed up yet. Weve got a community of writers, photographers and readers that want to keep it that way.

Wilkinson: This puts you on the spot but what are a few of your favorite pieces youve written and a few favorites by other writers in the Quarterly stable?

McMillion: Some of the favorites Ive written:A profile of the town of Saint Marie, which is the old Glasgow Air Force Base. Thousands of people lived there in the sixties, but now the place looks like a set from a zombie movie, with hundreds of houses and other buildings that havent seen a new shingle or a coat of paint in decades. A group of Sovereign Citizens the kind of guys who like to make their own license plates bought most of it for back taxes.

Spending a few days inside the mens meth prison in Lewistown. Talk about stories to tell! These are hard cases, but when photographer Thomas Lee and I walked in the gym, 200 cons stood up and sang You are my Sunshine. That stuff just doesnt happen every day.Covering the longstanding, expensive, and, sadly, probably futile effort to restore blackfooted ferrets to Montana. I got to hold one the rarest carnivores in the world in my lap. It was exciting enough that I didnt even mind the fleas crawling all over me.

This photo of a female mountain lion ran in the winter 2019 Montana Quarterly as part of story about new ways to study the elusive big cats. Photo courtesy Ryan Castle

Some of the other highlights:Sarah Rau Petersons hilarious and poignant depictions of ranch life in Eastern Montana. Shes not afraid to talk about ovine dingleberries and Im not afraid to publish what she says.Jeff Welschs story about the Blackfoot Challenge, which shows that ranches and predators can coexist, when smart people decide to make it happen.Pretty much anything Alan Kesselheim writes.And of course Tim Cahills gripping account of his own death in the Grand Canyon. But the big hoss is tough. He whupped death and lived to write about it.

Wilkinson: You wear your pride of Livingston residency on your sleeve. How does having a vantage from Livingston on the rest of Montana differ from, say, if you were based in Bozeman?

"Montana, Warts And All" is a volume featuring some of the magazine's most resonant stories in recent years.

Livingston is a little bit Bohemian and a little bit working class, and sprinkled with millionaires, but most people get along, though we do have a few soreheads. Were close to the mountains, close to the prairies, and the Yellowstone River is always a marvel. The wildlife lives among us, right in our yards. And while they say the wind blows now and then, if you put some rocks in your pockets youll probably stay earthbound.

As for Bozeman, if Id grown up there I dont think Id still be living there. I enjoy what it has to offerthe restaurants and the performancesbut the older I get the slower I move. I think that town has outgrown me. Livingston hasnt.

Wilkinson: In times like these, the late Russell Chatham said, art speaks to drama and anxiety in the air. Why does storytelling matter especially now?

McMillion: Storytelling has always been central to being human. Its how we figure out who we are and what we need to do. Our country is so divided and bitter these days, with half the nation accusing the other half of drinking the Kool-Aid.

At Montana Quarterly, we try to focus on what unites us and excites us instead of what divides us. We find a curiosity, a marvel, a marvelous person. Then we tell that story. I think it matters more than ever.

Remember: Support Your Local Newspaper. It plays a vital role in covering issues that matter to your community. Of course, if you have it in your heart, Mountain Journal is profoundly grateful for your support too. It is the only thing that enables us to exist.

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Global Genomic Biomarker Market Forecast (2019-2024) Report: By Regions, Type and Application with Sales and Revenue Analysis – Internet Shots

With the help of 15 chapters spread over 100 pages this report describe Genomic Biomarker Introduction, product scope, market overview, market opportunities, market risk, and market driving force. Later it provide top manufacturers sales, revenue, and price of Genomic Biomarker, in 2017 and 2018 followed by regional and country wise analysis of sales, revenue and market share. Added to above, the important forecasting information by regions, type and application, with sales and revenue from 2018 to 2024 is provided in this research report. At last information about Genomic Biomarker sales channel, distributors, traders, dealers, and research findings completes the global Genomic Biomarker market research report.

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Market share of global Genomic Biomarker industry is dominate by companies like Bio-Rad, Beckman Coulter, Myriad Genetics, Thermo Fisher Scientific, Roche, QIAGEN, Epigenomics, Almac, Pfizer, Human Longevity, ValiRx, Personalis, Eagle Genomics, Empire Genomics, Agilent, Illumina and others which are profiled in this report as well in terms of Sales, Price, Revenue, Gross Margin and Market Share (2018-2019).

Market Segment by Regions, regional analysis covers:

Market Segment by Type, covers:

Market Segment by Applications, can be divided into

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Table of Contents

1 Market Overview

2 Manufacturers Profiles

3 Global Genomic Biomarker Market Competitions, by Manufacturer

4 Global Genomic Biomarker Market Analysis by Regions

5 North America Genomic Biomarker by Countries

6 Europe Genomic Biomarker by Countries

7 Asia-Pacific Genomic Biomarker by Countries

8 South America Genomic Biomarker by Countries

9 Middle East and Africa Genomic Biomarker by Countries

10 Global Genomic Biomarker Market Segment by Type

11 Global Genomic Biomarker Market Segment by Application

12 Genomic Biomarker Market Forecast (2019-2024)

13 Sales Channel, Distributors, Traders and Dealers

14 Research Findings and Conclusion

15 Appendix

Ask your report related queries at:

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My lover has left me at the age of 77, and I really miss her – The Guardian

The dilemma Im 77 and have been married for 54 years. Seven years ago, I delivered the eulogy for a childhood friend. Afterwards the lady next to me held my hand and said, Good job. On impulse, I later found her phone number and called her. It was the start of a seven-year affair. She knew I was married. She was separated and later divorced her husband. I told her that divorcing my wife was out of the question. Also, I said eventually that someone would come along and steal her heart and that she would leave me.

Our relationship was wonderful. In time she mentioned that she would like more. Even asked what it would be like if we were together all the time. I brushed these questions off, usually. I thought it was an ideal situation for both of us. She had grandchildren to look after and her daughter was going through a difficult marriage. Our relationship was not going any further. She turned 72 and I knew she was concerned about getting older.

Well, it happened. Her only sibling passed away and a childhood friend who she dated 50 years ago came to the funeral. Afterwards she told me they were in love and that he was her soulmate. I bid her farewell and good luck. We have not communicated for four months. Do you think shell contact me?

Mariella replies Well, this is unusual. First, it really is a whole new way of looking at what have been described perhaps erroneously as our twilight years. I used to regret the passage of time, as the births, engagement parties and wedding invites dried up and hospital visits and funerals laid a greater claim on my diary. Now Im seeing the Eulogy Years in a whole new light. Who knew the whole funeral business was such a hotbed of recoupling? Perhaps since you now have a vacancy you should go to them more often, not just to say goodbye to old friends but also acquaintances, neighbours, even being a pew-filler at the ill-attended rites of strangers. Judging by your experience it sounds as though the heightened emotional atmosphere isnt just energising the mourners to sing the hymns more fervently.

The late Jimmy Goldsmith famously said that marrying your mistress creates a vacancy, and theres obviously an empty space that you remain eager to fill. That means it wasnt just an accident of timing and chemistry that spurred you into the arms of the lady in question but, rather, an unspecified and still unfulfilled need.

I have to be true to form and sensible here. Why are you still with your wife? Do you see it as the decent, noble thing to do, despite your infidelity? Perhaps youve reached some sort of agreement that weighs the longevity of your union against indiscretions. You do sound like a casual Casanova, determining the boundaries of the relationship based on what suits you best. Is it possible that, even in your late 70s, you were just in it for the sex? If so, I dont know whether to whoop for joy that the libido can rage, rage against the dying of the light, or curl up in exhaustion at the prospect of having to keep going for another two decades.

I suspect youre not writing to me for my wise words on extra-marital relationships but because you think Im psychic! Sorry to disappoint, but I have no idea what your ex-mistress is likely to do. Your three short paragraphs are not enough to give me a clear idea of how this total stranger is likely to respond now that shes found a less furtive relationship.

What I can say is that youve had a pretty good innings. An enjoyable seven-year affair thats left your wife none the wiser seems a pretty good result. You wouldnt be human though if you didnt want more. This inclination not to count our blessings but to want to increase them seems as natural as breathing to Homo sapiens. Having brushed off this womans attempts to make the liaison less ephemeral, youve now discovered what happens when thats all you want. You wont be the first man to learn to appreciate your lover once theyve gone. Truly there really are only two courses of action. The first requires you to get in touch with this woman and admit that her absence has left you longing for contact. Though what you have to offer that she hasnt now got is hard to surmise. The second is to thank your lucky stars for what you had and what you got away with and determine to inject a little of whatever it was that affair offered, even if its simply sex, into your marriage.

To be revealed as a philanderer at any age is no great compliment but for it to happen when you truly are old enough to know better is bordering on embarrassing. My guess is that youre a decent man whos stuck with his partner through lifes ups and downs and, ironically, those are the very qualities that make you attractive to others. For my money thats a far better legacy than chasing around after a woman who clearly wants what youve already got.

If you have a dilemma, send a brief email to Follow her on Twitter @mariellaf1

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The biggest health and wellness trends of 2019, from veganism to keto diets – USA TODAY

As 2019 comes to a close, we're taking a look back at the biggest health and wellness trends this year.

From certain diets to specialized products, the year has brought a variety of buzzy wellness trends.

Not only headlines have held the names of these wellness trends, celebrity social media posts have also promoted certain diets.

The keto diet, for example, has gotten praise from"Jersey Shore" star Vinny Guadagnino, which he credits for losing 50 pounds. And although they never directly referenceketo,Khloe Kardashian andVanessa Hudgens both credit their weight loss to a high fat, low carb diet.

We've rounded up some of the biggest headline-making trends, in no particular order:

Though vegan diets started creeping into the mainstream in the last couple of years, 2019 saw the biggest increase in vegan hype and headlines.

From plant-based fast food optionsbecoming available across the country, like Burger King's Impossible Whopper, to articles on how to vegan-ize your Thanksgiving, this year has brought veganism to the forefront.

And it's not only fast food other industries are taking note too.

In September, Walt Disney Worldannounced that it will begin offering hundreds of plant-based options for its park-goers at all of its major quick and table service restaurants. Vegan options are also coming to Disneyland in spring 2020.

Celebrities speaking up about veganism has also been prevalent this year, fromJaden Smith's ups and downs with the dietto pop newcomer Billie Eilish slamming Lady Gaga's meat dress.

Vegan food at Disney World, Disneyland: When are the hundreds of vegan options coming?

Vegan appetizers: How to build a vegan cheese board

Though the ketogenic diethas been around for a while, it was everywhere in 2019, from keto movie theater snacks to celebrity endorsements.

In the diet, carbs are ditched to make room for high-quality fats and proteins. After several days of strict adherence, the body pushes through a period of lethargy to arrive at ketosis. In this highly efficient metabolic state, you burn stored fat for fuel and those stubborn love handles finally fade away.

To enter ketosis, dieters need to be eating fewer than 50 grams of carbs a day for a few days while maintaining a diet that's high in fat.

Some celebrity endorsements include Vanessa Hudgens plugging the "perfect keto snack!!," on her Instagram April, which was aSlim Fast keto peanut butter cup.

Alicia Vikander's trainer says she got her "Tomb Raider" physique from seven months of hard training and adhering to the keto diet.

More: 9 celebrities who credit popular diets for their figures

Keto dessert recipe: How to make pumpkin spice churros

Cannabidiol, the popular hemp plant derivative marketed as a cure-all for just about any condition, has only been approved by federal regulators to treat some rare forms of epilepsy, but its popularityquickly grew in 2019.

In April 2019, there were 6.4 million CBD Google searches, according to research in the peer-reviewed JAMA Network Open.

CBD,a non-psychoactive that shouldn't contain the"high" producing THC chemical,has poppedup on shelves across the country in oil, extract, vaporized liquid and capsule form.

The product, which as found its way into natural medicine, cosmetics and even food has caused some issues, however, due to confusion surrounding its legality.

Pet owners, beware: What to know before giving your pets CBD

'Everyone have a puff': Kim Kardashian's chill baby shower included CBD and meditation

Forget soy and almond milk, 2019 was all about oat milk for a go-tonon-dairy alternative.

Oat milk gained popularitythanks in part to the U.S. arrival of Swedish company Oatly. The company, which was formed in the early 90s,brought its oat drink to the statesstarting at Intelligentsia coffee shops last year.

Nowthe gluten-free and sugar-free product is available in upwards of 2,200 coffee shops and 1,000 grocery stores across the countryfrom Seattle to Northwest Arkansas and Brooklyn, says Oatly's general manager Mike Messersmith.

In addition to a milk-change up for yourcereal and lattes, oat milk is also coming in the form of yogurt soon.

Earlier this year, Danone North America, which sells Dannon yogurt, announced a line of oat-milk yogurt alternatives under its Silk brand.

Sorry, soy and almond: Why oat milk is the new 'it' milk alternative

A cross betweenpaleo and vegan diets, the Pegan diet was originally written about on functional medicine doctor Mark Hyman's blog in 2014. The doctor's buzzworthy brainchild caught on to the mainstream in 2019, however, withPinterest reporting a 337% increase in people searching for the term as of October.

"While Pegan involves leaving out certain foods like refined sugar and flour, conventionally raised animal products and chemical additives its so much more focused on what we can eat for optimal health," Hyman explained to USA TODAY

He continued, "Eating this way means you dont have to count calories because when you eat the whole, nutrient-dense foods, youre naturally satiated."

Most people are aware of fasting for religious reasons, but 2019 brought a whole new meaning to the practice when paired with the word "intermittent."

The trendy dieting advice suggestalternating between certain periods of eating and not eating. The methodhas been used as a way to lose weight and for other benefits. A study from The National Institute on Aging last year suggests that intermittent fasting could be the key to longevity.

Food fasting isn't the only kind to pop up this year, either.

Dopamine fasting has become a mindfulness practice that has taken off at the end of the year, about a year after Youtuber Improvement Pill published a video where he perhaps coined the term while describing his routine meant to Get Your Life Back Together, as the video title says.

The term has a different definition for everyone, but for American Authors musician Dave Rublinit means making a concerted effort, in a set amount of time, to avoid social media and TV.

Contributing:Jennifer Mattson,; Ryan W. Miller, Marina Pitofsky, Carly Mallenbaum, Brad Japhe, USA TODAY

More: Jillian Michaels dishes out new diet advice: Fast for 12 hours and eat only one snack a day


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Its boomtime for Veganuary as retailers rush to join the trend – The Guardian

Its either a fad or a revolution, but whatever the future holds for veganism its set for another flexitarian-fuelled boom next month.

More than 100,000 people have already pledged to stick to a plant-based diet for Veganuary, double the number who took the plunge at the same time last year. The organisation behind the campaign is expanding into Germany, the US and Chile and is airing its first TV commercial after Christmas. On Sunday, we finished with about 102,000 sign-ups and that is massively more than at the same point last year, 15 December, when we had 44,000 sign-ups thats a 127% increase, Veganuarys Toni Vernelli said. It hopes to reach 350,000 by 1 January, up from 250,000 at the start of this year. The campaign is having an impact on restaurants and supermarkets, she said: The number of companies getting in touch with us who are launching products is truly mind blowing. It does just seem to be everywhere.

Marks & Spencer will have more than 100 vegan products in its Plant Kitchen range, more than any other range it has produced with a No-Chicken Kiev, a tofu-based ToFish and Chips, as well as lunch pots and snacks. Aldi has a vegan seasonal range with 10 new items, from sandwiches and ready meals to ice-cream. Iceland will expand its vegan range in January, as will Waitrose, which says its vegan Christmas sales have risen by 40% all the supermarkets made big additions to their Christmas ranges this year. Greggs, which stole the show last year with its vegan sausage roll, is expected to launch a follow-up and Burger Kings rebel whopper may reach the UK. Those products are aimed at flexitarians people reducing meat in their diets because though veganism seems to be growing, only about 600,000 people are fully committed to not eating animal products. About half the population are either not eating meat or actively reducing it, according to market researchers Mintel. It was described last week as a plant-based revolution by another analyst, Innova Market Insights.

The competition dairy and livestock farmers are clearly concerned, although its hard to tell exactly how much impact veganuary had last year. Initial reports from Kantar Worldpanel, which tracks consumer spending, showed that sales of meat remained fairly steady at the start of the year.

But since then the firm has charted a significant decline in sales of beef, lamb and pork, although fish and chicken have grown, and a later Kantar study showed that 1.31m people gave up animal products in January 2019.

Although many of the new products mimic meat, fish and cheese, from BBQ ribs and bleeding burgers to Camembert and smoked salmon, some vegan entrepreneurs believe they can persuade people to eat plant-based food that hasnt been manipulated.

Alex Petrides set up Allplants with his brother Jonathan in 2017 to offer vegan-only food subscription boxes frozen meals delivered to your door. We dont use synthetic ingredients, Petrides said, but we do use the language people are familiar with and can connect to. We believe its possible to create all the expressions that people have come to expect from food and all the emotional and nutritional qualities purely using plants.

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Vegan diet: One thing to know before converting to veganism –

Theres so much to think about when starting the vegan diet and it can get a little confusing to know how much of food groups a person will need to eat. With so many vegan type diets and know how articles online, its easy to miss the important considerations a beginner will need know. But getting it right can make all the difference, so here are some tips to think about before embarking on your first vegan diet.


Iron is one of the main nutrients to keep in mind when starting a vegan diet. The types of food groups to satisfy the level of intake is through plant-based foods like legumes, tofu, nuts and seeds, whole-grains, dried fruits and dark green, leafy vegetables.

Accredited practising dietitian and Spokesperson for the Dietitians Association of Australia Melanie McGrice said the iron level intake is generally around 18mg for women aged 19-50.

From having a handful of seeds, youre going to get maybe 1 or 2mg of iron but not the full 18mg and so thats where its about the whole of your diet and planning for each meal. Ms McGrice said.

For men aged 19-50, the adequate intake for iron is 8mg.

Dietitians Association of Australia reports the type of iron in plant-based foods (non-haem iron) is not easily absorbed, so in order to boost the absorption of iron in plant-based foods is to include food meals rich with vitamin C. This would mean including berries, citrus fruit, Kiwi fruit, capsicum, tomatoes and broccoli.

Along with iron, nutrients such as B12, Calcium, Omega-3 fats, Zinc and Choline will need to be kept in mind according to Ms McGrice.


Sustaining balanced nutrients while on a vegan diet can be hard to do, especially if youre starting out for the first time. Many people worry about getting enough iron intake or if they get enough protein. But according to Ms McGrice, replacements and planning is key in getting the adequate intake.

According to practising dietitians, this diet involves food groups like fruit and vegetables, bread, cereals, and grains, legumes (lentils, chickpeas, dried beans), soy food like tofu and tempeh, and nuts and seeds.

Ms McGrice said its beneficial to really plan out your diet each day to make sure that nutritional needs are met. Its not about eating these food groups on its own but food groups that are complimentary as well.

Instead of having dairy, youll be having dairy alternatives such as soy milk and for Omega 3 options include foods such as chia seeds. Ms McGrice said.

With calcium it will be about having something like tahini and green, leafy vegetables and for iron, seeds are a good source, she said.

Zinc in plant-based foods are commonly found in legumes, nuts, seeds and oatmeal, and for a balanced intake of Choline, it appears in plant-based foods in small amounts.

Its beneficial to know food groups that contain these nutrients and by eating a well-balanced vegan diet with plenty of whole foods such as tofu, quinoa, and broccoli, its ensuring the daily requirements that are rich in resources.

I guess the key thing is that youre not going to get all of your nutrients just from one of those food types, Ms McGrice said.

The best way for a nutritional balance is ensuring to have complementary proteins within the same meal, she said.


There are common mistakes made that affect nutrient adequate intake according to Ms McGrice. Sometimes these common mistakes can be tricky, even for those who have been and currently are on vegan diets.

Not having complementary protein in food groups within each meal is a common mistake its the kind of thinking that theyre going to meet the entire nutrient needs just by eating one food group with a particular nutrient, Ms McGrice said.

Just because someone eats a cup of broccoli doesnt mean that theyre going to meet all of their calcium needs. As mentioned before, its better to plan each meal with complementary proteins.

Ms McGrice said its easier to make an appointment with an accredited practising dietitian to help you to design a plan thats best for starting a vegan diet for the first time.

Or attend a vegan support group and get some practical tips to help you through the process, said Ms McGrice.


A vegan diet, if not done correctly, has potential for negative side effects.

Iron and B12 deficiency are a common, negative side effect if the nutrient requirements are not met according to Ms McGrice. The body cant make iron itself, so food is needed.

Having an annual blood test is a good idea to check your nutritional profile, Ms McGrice said.

The main cause for iron deficiency, according to Ms McGrice, can be caused by not eating enough iron rich foods. Some people, like children and teenagers, and pregnant women need more iron than others.

Vitamin B12 is needed to help the blood form and for the brain and nervous system to function properly.

The common symptoms of B12 deficiency include tiredness, light-headedness, rapid heart rate, easy bruising and bleeding, weight loss.

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You can’t be a vegan and still eat at Mcdonald’s –

The burger giant has just announced that it will launch a fully vegan meal in January, 2020 (Picture: McDonalds)

Veganism has gone mainstream, so its easy to forget what life used to be like for us plant-munchers.

In restaurants we had to endure awkward conversations with bewildered waiters, who would disappear to the kitchen and return saying they could do us the salad with the cheese picked out and the dressing left off. Wed go home hungry.

Now virtually all chain restaurants and cafes offer delicious vegan options and we can dine almost as happily as everyone else and McDonalds is about to join the party.

The fast food chain will be rolling out its first fully vegan meal on 2 January a year on from the much-hyped launch of Greggs vegan sausage roll and just in time for the annual Veganuary gimmick.

As the burger giant becomes the latest brand to try to seduce vegans into its restaurants with a carefully-targeted product, you might think it wouldnt have a hope in hell. Vegans in McDonalds? No chance!

But despite criticism of the chain over animal suffering,as outlined in a report by World Animal Protection, the seduction will succeed.

Why? Because a lot of vegans believe that spending money at chains like McDonalds will show a demand for plant-based products and bring an end to the slaughter and exploitation of animals.

On social media, vegans post photographs of overflowing supermarket baskets or restaurant tables groaning under the weight of vegan meals, proudly boasting that theyre showing the demand for these dishes, and changing the world.

And when the likes of KFC and Burger King launch plant-based products, they are, astonishingly, given uncritical publicity by vegan publications.

Once McDonalds launches its plant-based meal, lots of vegans will undoubtedly pour through the doors, believing that by handing money to cow slaughterers they will somehow help bring the slaughtering of cows to an end.

Likewise, when Burger King launched its plant-based Impossible Whopper, many vegans said that it would encourage meat-eaters to stop eating meat but thats not what happened.

As Jos Cil, CEO of Burger Kings parent company, Restaurant Brands International, said: We arent seeing guests swap the original Whopper for the Impossible Whopper its attracting new guests.

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In other words, meat-eaters continue to buy beef burgers and they still account for most of Burger Kings profits.The only difference is that vegans and vegetarians have started to come through the doors, too.

That sound you can hear is burger bosses laughing all the way to the bank.

It was the same story at Greggs. When the bakery giant launched its vegan sausage roll, it enjoyed a 58 per cent rise in profits and a surge in customer numbers, but if it had just been Greggs regulars who switched from meat to the plant-based sausage roll, profits would have stayed much the same.

Vegans arent changing the world by buying plant-based products from big chains, theyre just making animal slaughterers even richer.

And this successful seduction from big business has left many small, independent vegan businesses struggling to stay afloat.

They cant compete with the hype of Greggs or KFC, so they watch on broken-hearted as vegans stampede to bankroll animal slaughter.

As veganism becomes increasingly trendy, I suspect that a lot of vegans are secretly vegan for the trendiness or vegan for the consumerism

This all comes down to why you are vegan.

Some in the community say they are vegan for the animals, or vegan for the environment or vegan for health. If you fall into any of those camps, I cant see why youd eat in a McDonalds.

As veganism becomes increasingly trendy, I suspect that a lot of vegans are secretly vegan for the trendiness or vegan for the consumerism.

If you are either of those, then sure, go and eat a vegan meal in McDonalds if youd like to.

But if you are vegan because you want animal exploitation to actually end, and if you hope that a fairer society for animals could lead to a fairer society for people, then handing money to McDonalds, a company that exploits humans as well as animals, would be heretical.

Lots of vegans say they are activists, but their activism is just tapping credit cards against the contactless machines of big corporations.

That isnt activism, its capitalism and talk of ethical capitalism is as laughable as the meat industrys claims of humane slaughter.

Im not lovin it

MORE: Token veggie burgers and vegan sausage rolls arent enough to save the world

MORE: Im not just a vegan. Im a fat vegan

MORE: Im on a mission to save the planet by being a terrible vegan

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Holiday cookies from around the world | Features –

Cookies are as much a part of Christmas as candles and caroling. They are the gift that everyone loves, the holiday snack supreme. In many respects, they are the reason for the season.

And it is not just in America, by any means. In other parts of the world, too.

So this year, I decided to make holiday cookies from around the globe. To be honest, most of them come from Europe, because many of the best cookies come from there.

Ill start with New Mexico's state cookie,Biscochitos.They are typically served for big occasions and especially for the holidays. The crispy shortbread cookies are infused with anise and orange, and topped with a sprinkling of cinnamon sugar. In the version included here, I used shortening instead of lard.

Next we have Joulutorttu, Finnish Christmas pinwheels with a dollop of prune jam in the middle of each one. If you don't like the idea of prune jam, use raspberry jam. This recipe uses whipped cream and the dough is folded over on itself like puff pastry.

The French shortbread cookie recipe is the one chef Jacques Pepin makes every Christmas. You could think of them as a version of sabls, the traditional French shortbread cookie from Sabl-sur-Sarthe that are often made with almonds.

Austria's Vienna Tarts are flaky crescents rolled up around a bit of apricot jam, topped with chopped walnuts and powdered sugar.

Vanilla Kipferl also come from Austria. These tasty little treats are deceptive; they are easy to make, but they pack an enormous amount of flavor. In fact, my two taste testers said it was their favorite of all the cookies.

There are two reasons for the cookies being so addictive. One is that most of their bulk comes from toasted, ground almonds. And the other is the vanilla. Not only is there vanilla in the dough, but the cookies, once baked, are rolled in a mixture of superfine sugar and blended whole vanilla bean. They are sophisticated and delightful.

According to the King Arthur Flour Cookie Companion cookbook, Mailanderli are Switzerlands favorite holiday cookie. One taste is all it takes to understand why. These crisp and buttery cookies have a subtle flavor of lemon.

And finally, Chocolate-Glazed Lebkuchen is a cookie bar treat from Germany made with a spiced honey cake. With its cinnamon, cardamom, cloves, nutmeg and ginger, plus its candied fruit, it tastes just like the holidays.

And the chocolate glaze on top? Thats like a special Christmas present to you and your friends.

Yield: About 25 cookies

3 cups all-purpose flour

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1 tablespoon anise seed, crushed

Zest of 1 orange

1 1/4 cups lard or vegetable shortening

3/4 cup plus 1/2 cup granulated sugar, divided

1 large egg

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

1. In a large bowl, sift together flour, baking powder and salt. Whisk in the anise and orange zest.

2. In a separate bowl, combine 3/4 cup of the sugar and the lard or shortening. Using an electric mixer, beat the lard or shortening and sugar until light and fluffy, about 3 minutes. Add the egg and vanilla and beat to combine. Gradually beat in the flour mixture and stop as soon as mixture is combined. Dough should be thick and similar in consistency to pie crust dough. Refrigerate for 30 minutes.

3. Preheat oven to 350 degrees. Line baking sheet with parchment paper. In a small bowl, combine the remaining 1/2 cup sugar and cinnamon for topping.

4. On a lightly floured surface, roll out dough to 1/4-inch thickness. Cut out cookies (a 21/2-inch cookie cutter yields a good size). Place cookies on prepared baking sheet and bake until just barely golden and set, about 10 to 12 minutes. Be careful not to overcook. Let cookies cool for 1 minute, then carefully dunk them into the sugar mixture. Place on cookie rack until completely cooled.

Per cookie: 157 calories; 9 g fat; 3g saturated fat; 15 mg cholesterol; 2 g protein; 18 g carbohydrate; 6 g sugar; 1 g fiber; 50 mg sodium; 24 mg calcium

Recipe by

Yield: Around 45 cookies

2 sticks plus 2 tablespoons butter

1 1/4 cups granulated sugar

3 large eggs, at room temperature

3/4 teaspoon salt

1 tablespoon finely grated lemon zest, or 1/8 teaspoon lemon oil

4 1/3 cups all-purpose flour

1 egg yolk plus 1 teaspoon milk, for brushing

1. In a large mixing bowl, beat the butter until soft and creamy. Beat in the sugar. Add the eggs, one at a time, beating well after each addition; scrape down the sides of the bowl once or twice while adding the eggs. Beat in the salt and the lemon zest.

2. Sift the flour and add it, half at a time, to the butter mixture. Mix only until the flour is well incorporated. Gather the dough into a bowl, flatten it into a disk, and refrigerate it for 2 to 3 hours, or overnight.

3. Preheat the oven to 350 degrees. Lightly grease (or line with parchment paper) 2 or 3 baking sheets.

4. Remove the dough from the refrigerator. If its very hard, allow it to warm a little before trying to roll it out. Its best to work with small pieces, about 1/4 of the dough at a time; refrigerate the rest until youre ready to roll it out. On a lightly floured work surface, or between two pieces of plastic wrap, roll the dough to a 1/8-inch thickness. Cut out different shapes with cookie cutters dipped in flour. Transfer the dough to the prepared baking sheets. Re-roll the scraps to make more cookies.

5. Mix the egg yolk and milk in a bowl. Brush the cookies with the egg wash. If possible, refrigerate the cookies for 10 to 15 minutes before baking.

6. Bake the cookies in the middle of the oven for 10 minutes or until theyre an even, pale golden brown. Remove the cookies from the oven. Transfer the baking sheets to a rack to cool almost completely, then transfer to a rack.

Per cookie: 112 calories; 5 g fat; 3 g saturated fat; 29 mg cholesterol; 2 g protein; 15 g carbohydrate; 6 g sugar; no fiber; 45 mg sodium; 6 mg calcium

Recipe from The King Arthur Flour Cookie Companion

Yield: Around 40 cookies

1 3/4 sticks (14 tablespoons) unsalted butter

1/2 teaspoon salt

7 tablespoons plus 1/4 cup granulated sugar, divided

1 teaspoon vanilla extract

1 3/4 cups all-purpose flour

Scant 2 1/3 cups almond flour (from ground almonds that have preferably been toasted)

1/2 to 1 vanilla bean

1. In a medium-sized bowl, beat together the butter, salt, 7 tablespoons of the sugar and vanilla extract until smooth. Add the flour and almond flour, stirring to make a cohesive dough. Wrap the dough in plastic wrap and refrigerate it for at least 1 hour, or overnight.

2. Preheat the oven to 350 degrees. Lightly grease (or line with parchment) two baking sheets.

3. Break off walnut-sized pieces of the dough, and roll them into short (about 2-inch) logs. Shape the logs into crescents, then gently press them to flatten them slightly. Place the cookies on the prepared sheets.

4. Bake for 8 to 10 minutes, until theyre a light, golden brown. Remove them from the oven and let cool on the pan for 10 minutes.

5. While the cookies are cooling, process the remaining 1/4 cup sugar and vanilla bean in a food processor or blender until the bean is thoroughly ground and the sugar is almost powdery. While the cookies are still warm, gently roll them in the vanilla sugar. Transfer them to a rack to cool completely.

Per cookie: 106 calories; 5 g fat; 3 g saturated fat; 11 mg cholesterol; 2 g protein; 9 g carbohydrate; 4 g sugar; no fiber; 30 mg sodium; 2 mg calcium

Recipe from The King Arthur Flour Cookie Companion

Yield: Around 30 cookies

3 cups all-purpose flour

1 teaspoon baking powder

1 1/2 cups heavy cream, whipped

1 cup unsalted butter, softened

1/2 cup plus 2 tablespoons prune jam (recipe follows) or raspberry jam

1 egg

1 tablespoon milk

Powdered sugar for sprinkling

1. In the bowl of a stand mixer fitted with a paddle attachment, combine the flour and baking powder. Mix in the whipped heavy cream, followed by the softened butter.

2. On a lightly floured surface, knead the dough until soft and smooth. Shape into a disc, wrap in plastic and refrigerate for at least 1 hour.

3. Preheat oven to 400 degrees. Line 2 baking sheets with parchment paper, or lightly grease.

4. On a lightly floured surface, roll out the dough until 1/4 inch thick. Fold the dough into thirds by folding one-third toward the center, followed by the other third toward the center (fold like a letter). Roll the dough out again, turn, and fold into thirds again along the other side to form the dough into a square. Roll out a third time to make a square about 1/4-inch thick.

5. Cut the sheet of dough into 3-inch squares. To make the traditional shape, use a sharp knife to make cuts from each quarter about halfway toward the center. Place a teaspoon of jam in the center of the square.

6. Lift every other split corner toward the center over the jam filing and pinch together in the middle to form a pinwheel shape. Place on the prepared baking sheets.

7. In a small bowl, beat together the egg and milk. Brush the top of each Joulutorttu with the beaten egg wash. Bake until golden, 7 to 10 minutes.

8. Allow to cool to room temperature and top with powdered sugar. Store in an airtight container if not serving immediately.

Per cookie: 160 calories; 11 g fat; 7 g saturated fat; 36 mg cholesterol; 2 g protein; 14 g carbohydrate; 2 g sugar; no fiber; 7 mg sodium; 30 mg calcium

Recipe from

Yield: 1 3/4 cups

10 1/2 ounces pitted prunes

1/4 cup granulated sugar

1. Cover the prunes with water and soak for 2 hours. Drain, rinse, and place in a medium saucepan. Add the sugar, top with just enough water to cover, and place over high heat.

2. Once boiling, reduce heat to a simmer and cook, stirring often, until the prunes have softened and are easily mashed, about 20 minutes. If needed, add a little more water to keep the mixture from burning.

3. Mash the jam to desired consistency, or pure. Refrigerate until ready to use.

Per ( 2 tablespoon) serving: 86 calories; no fat; no saturated fat; no cholesterol; no protein; 23 g carbohydrate; 4 g sugar; no fiber; 1 mg sodium; 15 mg calcium

Recipe from

Yield: 24 cookies

3/4 cup granulated sugar

1 cup plus 1 tablespoon honey

1 tablespoon water

4 tablespoons (1/2 stick) butter, cut into pieces

3/4 cup chopped unblanched almonds

1/3 cup finely chopped candied or dried pineapple (or any other good candied fruit)

1/3 cup lightly beaten egg (more than 1 large egg)

3 tablespoons fresh orange juice

1/2 teaspoon almond extract

1 2/3 cup sifted all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

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Holiday cookies from around the world | Features -

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Healthy Living in the New Year in Champaign-Urbana –

Thank you to the Christie Clinic Illinois Marathon for presenting Healthy Living in the New Year. Dont miss the 2020 Christie Clinic Illinois Marathon Race Weekend April 24-25. With six events to choose from including the 5K on Friday night at 7:30 and the youth run at 3 p.m. on Saturday your best race is in sight. Memorable race shirts, drawstring bags, finisher medals, and a spectacular finish in Memorial Stadium await you. Register today at and use promo code chambanamoms2020to receive $5 off any event.

Its hard to escape the talk of New Years resolutions related to health, fitness, and weight loss. The truth is any time is a great time to commit to health and wellness goals. We have compiled a list of resources to get you started on your journey to wellness and your best you.

Free Fitness Opportunities in Champaign-Urbana and Beyond

Where: Champaign location

Pursuit Fitness and Performance InstituteWhere: Champaign (insideLodgic Everyday Community)What:Set up a tour and consultation and get a free fitness assessment and personal training session.

Raw FitnessWhere: ChampaignWhat: Click for a FREE health assessment, consult and 30-minute trial training session.

Orange Theory FitnessWhere: South Neil Street in ChampaignWhat: Try your first class for free.

Profile by SanfordWhere: Champaign location (near Meijer)What: Meet with a certified Profile coach for free to discuss programming.

KMC ActiveWhere: Kirby Medical Center, MonticelloWhat: Kirby Medical Center is adding new group fitness classes to its programming. If you are interested in trying one of these classes before joining or would like to put your name on the pre-registration list, please call 217-762-1520 or email.

CurvesWhere: Champaign and Monticello locationsWhat: Click for a free seven-day pass for use in seven consecutive days at the same location.

Planet FitnessWhere: Champaign locationWhat: Click for a free day pass for use anytime.

Crunch FitnessWhere: Champaign location (former Toys R Us location)What: Click for a free day pass for use anytime.

Anytime FitnessWhere:Champaign, Danville locationsWhat: Click for a7-day trial passfor use anytime.

Mahomet-Seymour FieldhouseWhere: MahometWhat: The Fieldhouse, which includes an indoor track, is currently open for walkers and joggers on various days each month. The Fieldhouse isopen only to residents of the Mahomet-Seymour school district. Adult Mahomet-Seymour residents are allowed one guest who may reside outside of the district. Students in junior high and younger must be accompanied and supervised by their parent or by another adult. Click here to check updated schedules.

Douglass Park Fitness Trail (OUTDOORS)Where: Douglass Park, ChampaignWhat: Champaign Park Districts Douglass Park boasts a .6 mile fitness trail with several pieces of outdoor exercise equipment. Try out the ab crunch/leg lift, assisted row/push-up, balance steps, cardio stepper, chest/back press, mobility station, plyometrics, pull-up/dip, squat press, stretching station and Tai Chi wheels all for free! More info in our Chambana Parks to Know profile.


U of I Armory and TrackWhere: Champaign, University of Illinois campusWhat: You dont have to be a University of Illinois student to enjoy this amazing facility. The Armory and Track floor is 62,000 square feet of space. The center of the arch is approximately 95 feet high. The running track is 200 meters long in Lane 1. Pay a daily fee of $3/individual or $5/family or buy a years membership for $95/individual (about $8 a month) or $135/family and have access to it every day its open. Three-month and six-month memberships are also available for purchase if you are looking for a shorter duration. More info HERE.

Hatha Yoga and Fitness Free Community ClassesWhere: 2109 S. Neil St., ChampaignWhat: Intro Special two weeks for $28

Of course there are other local gyms and studios that offer fee-based fitness punch cards or temporary guest passes for various lengths of time, such as theLeonhard Recreation Center,Mettler Center in ChampaignorStephens Family YMCA.

Know of other gyms or wellness facilities offering promotions for the upcoming year? Email us and we will verify the information and add it for our readers. Best wishes in your pursuit of health and wellness in the New Year!

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Healthy Living in the New Year in Champaign-Urbana -

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HEALTHY LIVING: 5 things to know about heels and coquito class – Meriden Record-Journal

MERIDEN Recently I attended a heels and coquito class at United Rhythms Dance Studio taught by instructor Lyzbeth Ramos.

United Rhythms has been at its current location on Powers Drive for 17 years and is known for high-energy bi-annual dance showcases. United Rhythms offers a variety of classes for beginners and advanced dancers of all ages.

1. What to wear

The heels and coquito class was spurred by Ramoss desire to share her passion for Latin style dance and empowering women to feel confident.

Dancers wore a variety of shoes from heeled boots, peep toe wedges, to stilettos. Ramos welcome participants who did not feel comfortable in heels to dance in sneakers.

Participants dressed in yoga pants, jeans, and loose-fitting shirts.

Whether you decide to wear athletic clothing or dress up for a heels class, make sure that you feel comfortable enough to dance at a fast pace in the attire you select.

2. Choreography

Ramos, a city resident, choreographed the dance we memorized throughout the hour and a half long class in real-time so that she could authentically learn it along with us.

I wanted to create a class that would be good for all experience levels she said.

She went through movements step-by-step, with and without music, to ensure that every participant understood the sequence.

Ramos kept the dance moves simple.

For anybody that is just starting out I always say, just open yourself up to try something new said Ramos.

3. Culture

Ramos said she was looking for an excuse to make and share coquito, which is a traditional Puerto Rican holiday alcoholic beverage. Coquito contains coconut, cinnamon, and rum.

The taste and texture of coquito is similar to eggnog and it is also known as Puerto Rican Eggnog.

Ramos gave the class frequent coquito breaks while we learned a dance to a song by Daddy Yankee, a Puerto Rican singer.

Ramos shared with us that reggaeton music, which originated in Puerto Rico, is a favorite of hers because it inspires her dance sequences.

4. Health benefits

Throughout the heels class my heart rate stayed elevated as I was constantly moving.

I find the gym boring Ramos said.

Ramos said she needs to get her cardio through dance because that is the type of exercise she finds most interesting.

There is a lot of health benefits of dance. For me, one of the most important benefits of dance is mental health said Ramos.

She added that having a hobby, such as dance, helps with stress relief.

I see a lot of people come in and their eyes just brighten up when theyre dancing said Ramos.

5. Future events

United Rhythms frequently hosts workshops in addition to their regularly scheduled classes.

Its a family environment, we all have so much fun together here said Ramos.

Ramos said for additional updates on future heels classes and events check out the studios Facebook page:

For more information about other class offerings at United Rhythms, visit:

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HEALTHY LIVING: 5 things to know about heels and coquito class - Meriden Record-Journal

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