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Healthy Daily Diet For Pregnant Women

Healthy Daily Diet For Pregnant Women

If there’s one topic where everyone seems to have a different opinion, it’s around the subject of health. It can be very difficult to get a straight answer on what we should and shouldn’t eat. First, we hear about a study showing something is bad for us. The next day, another study comes back that it’s good for us. It can make it very hard to know truth from trumped up.

The stakes, and often the confusion, are even higher when you become pregnant. The one thing that all studies agree on is: what a woman eats when she’s pregnant is very important for both her health and her baby’s.

So, if you’re pregnant, and are wondering what should you eat or what you should avoid we’ve got you covered. Here are a few things that are universally important for all pregnant women to include in their daily diets.

Water

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    It may seem like common sense, but many people forget how important it is to include water in their diets. In a world that runs on sugary drinks, teas, and coffees we sometimes forget that water is a huge part of our make up. We need to replace it throughout the day to stay healthy.

    If you’re pregnant, getting eight full glasses of water per day is even more crucial for your health. Your body is doing a lot of changing and adapting to grow a new life. Make sure you stay hydrated with pure water.

    If you find pure water too boring, you can also add lemon, lime, fresh cucumber, or fruit into your water to give it an extra kick. Keep a 16-oz water bottle with you to remind yourself to keep drinking. Fill it up at least four times throughout the day.

    Fresh Fruits and Veggies

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      This should come as no surprise to anyone. All studies tell us that getting enough fresh, whole fruits and vegetables in our diet keeps us healthier. Pregnant women should strive to get at least five servings per day from this food-group. Try to get a rainbow of colors on your plate to ensure you are getting all the vitamins and minerals possible.

      Orange Vegetables

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        Make sure to include one serving of an orange vegetable per day within the recommend five overall servings. Some good choices are carrots, squash, or sweet potatoes. The orange color indicates the presence of beta-carotene, which is converted to Vitamin A in your body.

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        While there are warnings about consuming too much Vitamin A during pregnancy, this is not a concern with beta-carotene. Your body will only convert what you need. Beta-carotene is an antioxidant. It helps protect your body against free radicals and ensures your immune system is strong.

        To make sure that you get enough orange veggies, keep a bag of carrots next to you to snack on. You can also cook squash or sweet potatoes in your oven and eat them as a healthy side dish.

        Dark Green Vegetables

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          Out of the five overall fruit and veggie servings, you need to eat at least two servings of dark leafy vegetables per day during your pregnancy. When it comes to greens, the darker the color the better. Some nutritionally dense veggies portraying the darker green color are kale, spinach, collards, and turnip greens. These power foods contain calcium, vitamin E, riboflavin, folic acid, magnesium, and again beta-carotene — the superstar phytochemical that is vital to your baby’s skin, bones, eyes, and cell growth.

          Try to eat these leafy green veggies both raw and cooked. You can throw all of your greens into a fresh salad and add extra color – or nutrients – by throwing in a rainbow of bell peppers, carrots, tomatoes, and cranberries. You can also sauté these greens lightly for a hearty side dish. Kale also can be dried in the oven to make yummy kale chips – which is a healthier alternative to potato chips.

          Citrus Fruit

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            Make sure to include citrus fruits like oranges or grapefruit in your diet. While these fruits provide many important nutrients, the most important one is Vitamin C. This vitamin helps with the immunity of both mom and baby.

            Try to eat at least one serving of citrus fruit per day. You can start your day with a grapefruit or peel an orange as a midday snack. Try to choose the fruit over the juice, as the added fiber will help slow the absorption rate of the fruit sugars into the blood stream and avoid a sugar spike. Gestational diabetes also occurs in about 18% of all pregnancies. For these ladies, it’s crucial to keep their blood sugar stable. The extra fiber found in the fruit also helps with digestion.

            Whole Grains

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              Most dietitians also recommend six servings of enriched whole grains and cereals per day. Make sure you eat whole grains, not refined grains. The nutritional difference is night and day!

              Some good whole grains to work into your diet are oats, whole wheat, barley, quinoa, and rice. These foods contain B vitamins (like B1, B2, folic acid, and niacin), which are necessary for just about every part of your growing baby’s body. They are also packed with iron, selenium, and magnesium. Grains supply energy for your baby’s development. They also contain nutrients that help build the placenta.

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              Most grains also have plenty of fiber. Fiber is your new best friend when you’re pregnant. It helps prevent constipation and hemorrhoids, which can become more common during pregnancy.

              Grains are fairly easy to add into your diet. You can eat a cup of oatmeal or whole-grain cereal with fruit. You can add whole-grain pasta to your dinner, or even have a couple slices of whole-grain bread to surround a healthy sandwich full of fresh veggies and avocado for some healthy fats.

              Dairy

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                Many doctors also recommend that pregnant women get at least three servings of dairy products to provide calcium, vitamin D, phosphorous, and protein. Your baby needs these nutrients to develop teeth, bones, muscles, nerves, and a healthy heart. They also help your baby’s blood clot.

                Some healthy choices to include in your diet are cottage cheese, Greek yogurt, and some grass-fed butter spread on those yummy veggies.

                Protein

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                  Protein is a vital building block for both your body and your baby. Not getting enough protein can contribute to low birth weight. You should aim to get three servings of healthy protein per day.

                  Some great choices are lean meats, eggs, low mercury fish, legumes, nuts, and seeds. In addition to protein, fish provides an important Omega 3 fatty acid – DHA. This is crucial for the brain development of your little one.

                  You can eat lean meats in sandwiches or as your main dinner course, along with fish. Eggs can be hard-boiled for easy access later and used in salads or as a quick snack. Legumes are also a great choice in salads and sides. You can eat nuts and seeds as a snack, or enjoy fresh nut butters on whole wheat bread.

                  Supplements

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                    While it’s always best to get your vitamins and minerals naturally in your food, this doesn’t always happen. It’s a good idea to supplement your diet with critical prenatal vitamins such as omega 3 fatty acids, folic acid, iron, iodine, calcium, and vitamin D.

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                    What Foods Should Pregnant Women Avoid?

                    The foods that women should avoid when pregnant are often foods anyone else should also avoid to remain healthy. The stakes are just raised a bit higher when a baby’s development is tied to the mother’s dietary choices.

                    Junk Foods

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                      In general, highly processed junk foods should be avoided. If you can’t identify half of the ingredients on the nutrition label, it’s probably best to leave it alone. You and your baby don’t need all the excess salt, preservatives, and additives. However, just because a food is healthy doesn’t mean it can’t be a fast food. You don’t need that drive-through! After all, it’s just as easy and fast to grab an apple instead of an order of fries.

                      Sugar

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                        You should also watch your intake of sugar, as well as avoid soft drinks and other sweets during pregnancy. Too much sugar in your diet not only puts you at risk for insulin issues and gestational diabetes, it can also cause your immune system to weaken. Sugar actually inhibits phagocytosis, which is the immune system’s response to eliminating germs in the body that can make you sick.

                        Under-cooked Meat

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                          Now is not the time to have a rare steak or a slice of sushi. The bacteria that can sometimes be found in under-cooked meat can cause contamination with coliform bacteria, toxoplasmosis, and salmonella.

                          Even though they are cooked, it is also best to avoid deli meats. They can be contaminated with listeria, which can cause a miscarriage. If you must eat any hot dogs or packaged meats, you should cook them until they are steaming to kill the bacteria.

                          Fish High in Mercury

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                            Unfortunately, our oceans have become polluted. When larger fish ingest smaller fish, this level of pollution becomes much more concentrated within their meat. The biggest concern is the level of mercury found in these fish.

                            The top offenders with higher mercury loads are swordfish, shark, king mackerel, and tile-fish. Tuna may also be on this list depending on your source. The general rule of thumb is: the smaller the fish, the cleaner the meat.

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                            Unwashed Fruits and Veggies

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                              Make sure to thoroughly wash all fruits and vegetables to avoid pesticides. If possible, buy organic to avoid contaminates found on commercially-grown produce.

                              Avoid raw sprouts, such as alfalfa, clover, radish, and mung bean. You can eat them, just cook them thoroughly first to avoid bacteria.

                              Limit Caffeine

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                                Caffeine has been shown to cross the placenta and affect your baby. Some studies suggest that caffeine may play a role in miscarriages; however, this risk is only seen after more than two cups of coffee per day. Many women avoid it all together to stay safe. However, if you just can’t function without that morning cup of coffee, you are probably okay as long as you limit it to 200 milligrams per day.

                                Avoid Alcohol

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                                  This point isn’t really up for much debate. No level of alcohol has been shown to be safe for your baby. Women who drink during pregnancy have higher risks of miscarriage and stillbirth. Even moderate drinking can impact your child’s brain development. Finally, too much alcohol during pregnancy results in fetal alcohol syndrome, which can cause facial deformities, heart defects, and mental issues.

                                  Your Choices Matter

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                                    Being pregnant is a very special time in a woman’s life. However, it is also a time where her choices affect the life of another. One of the best ways to ensure that you have a healthy baby is to offer every chance possible to start out well in this life.

                                    In fact, scientists are now studying a mother’s diet during pregnancy and its affect on epigenetics. Recently, an entire new field of nutrigenomics has been created to study the effect of diet on gene expression. While it’s not within the scope of this article, scientists are discovering that the nutrients a baby receives while developing and in early infancy can alter their very DNA structure. This further shows the importance of diet in not only helping to prevent illness, but also in shaping a future life at the cellular level.

                                    With new studies coming out all the time, some things remain constant. Eating fresh, whole foods has worked for centuries. If we continue to eat food found in its natural form, unaltered for the convenience of shelf life, presentation, profitability, sales growth, or higher yield returns, our kids should turn out alright.

                                    Featured photo credit: Pixabay via pixabay.com

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                                    Sarah Hansen

                                    A corporate-sales professional turned entrepreneur

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                                    Published on April 3, 2020

                                    How to Strengthen Family Bonds When You’re Staying at Home

                                    How to Strengthen Family Bonds When You’re Staying at Home

                                    Now is a perfect time to work on making some memories with your closest family members. When situations call for social distancing outside of our home, we need to do the opposite within home.

                                    Now, more than ever, we need to engage with those living in our home. We may be together for a while, but look at it is way, it is a wonderful opportunity to create some good family memories and positive interactions together.

                                    Staying home can be isolating, especially when we hole ourselves up in different rooms than our other family members. Make an effort to spend quality time together. Sitting in the same room on different electronic devices is not quality family time. Put down the elections, join together in one room, and do activities together.

                                    Your family bonding becomes stronger when you spend time doing activities together. Below are 10 ideas you can do with your family and loved ones.

                                    1. Create Photo Albums

                                    If you are like most of the population, you probably have lots of photos and very few physical albums. My parents generation always had photo albums. I can go to my parents’ home in Florida and find at least 20 albums from the lives of my parents and my childhood that I can flip through and reminisce. Physical, tangible photo albums are always cherished.

                                    Look back at the past five years of your life. Were there meaningful trips that you took as a family or major life events such as a Baptism, marriage, or birth of a child that happened in the past few years? Do you have photos of the event stored somewhere digitally such as social media, on your phone, or on a computer? If you do and you want to savor those memories for years to come, then you may want to think about creating some photo albums.

                                    This is a great activity for family of all ages. You can approach the project in one of several ways. You can print the photos and put them in your own physical photo album (the kind our parents used and you can still buy), you can scrapbook, or you can create an online photo album.

                                    Whichever choice you make, the family can be involved in the process. I like the tangible photos and traditional albums or basic (no frills) scrap-booking, as do my kids. We have albums in all three formats. Whichever method you decide to do you can involve the whole family in the creation process.

                                    Scrap booking as a family can be fun too. It does not have to be over the top either. We do it with scrap booking paper (12 by 12 inches), photos, and bits of paper to write captions for the photos. The family uses photo safe glue to secure the photos to paper that each person selected and then we slide the pages into the clear page holders of the album. Albums are easy to create using this method and this method still allows for personalization of each page.

                                      To do a photo album project, I simply print out the photos that I want to use for the album. Many albums will ship printed photos directly to your home. For example, we did a National Park trip this past summer and visited seven of them in the United States over a three-week span.

                                      I printed all of the photos from the trip that I thought we could use for the album. Then I cut strips of colored paper. I use these strips to write a sentence of two. I usually put a strip with details on each page, but not every photo because that becomes more tedious.

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                                      Having everyone select and do a page or two and write the details about what the photos they selected makes it even more meaningful. For example, my son Charlie writing “This is Glacier National Park where we camped and Max got bit by gobs of ants at the dog run and we had to find a vet to help him” makes it memorable. His handwriting and the thing that captured his memory about that particular day are special. It adds his touch to the memories from the trip. Having every family member participate in putting the photos into the book and writing a few sentences for the photos that they are putting into the book helps to make it a shared family experience.

                                      It is also a wonderful time for revisiting the occasion that you are creating the album about. For example, doing an album as a family for a trip you all took together provides us with plenty to talk about as we go through the photos. My kids always get excited and say “look mom, remember when….” about a hundred times anytime we do an album together. The photo album activity is a bonding activity, as is the reminiscing over special time you spent together in the past.

                                      2. Indoor Camping with Sheet Forts

                                      What kid doesn’t love a good sheet fort? Sheet forts are the kind of memories that make a childhood great. If your kids don’t have any sheet fort memories, then now is the time to start making them!

                                      All you need are some sheets. The bigger, the better. Flat and fitted work just fine. Fitted sheets can be helpful to secure under legs of tables since they have elastic corners and are gathered. We like to use tables, chairs, and sometimes couch cushions too. You create a space using the furniture and then cover the furniture with sheets. You are essentially making indoor tents.

                                      My kids like to play inside their forts for hours once they are created. I help with the creation, to ensure that things don’t fall over and hurt anyone, but once that is done, I let them play. They will take books, little action figures, and their stuffed animals into their fort to play. Feel free to climb into their fort with them too! They will think you are the best parent ever!

                                        3. Bake or Cook Together

                                        Staying at home is a great opportunity to cook or bake together as a family. If you have special recipes that you would like to teach your children, now is a great time to do that.

                                        If you have grandma’s apple pie recipe that has been passed down for generations, it would be a nice time to make it with your children. You can use the time to talk about your grandparents, the heritage of your family, and perhaps the meaning of the recipe to you.

                                        After you make the special dessert or dish with your children, it will then have special meaning to them too. They will be able to recall the time that they made that special concoction with you and the memories you made from that day.

                                        Here’re also some ideas for you: 15 Easy Recipes for Kids That Don’t Require an Oven

                                        4. Play Board Games Together

                                        I come from a family that plays games together. Even as adults, we love to play Boggle, Scrabble, Rummikub, and a variety of card games.

                                        My kids have caught the game bug too. When we go camping or are home over the weekend, we will play Uno, Connect Four, Dominoes, and Memory. These board and card games are inexpensive and provide hours of entertainment. It is also a great way to bond as a family and create memories.

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                                        Some of my favorite memories from childhood are sitting at the kitchen table playing games with my siblings and parents.

                                        For very young children, you can start with games like Candy Land and Chutes and Ladders. From there, you can move onto slightly more challenging games for their minds such as Uno, Monopoly Junior, Memory, War (basic card game), and Connect Four.

                                        My kids started playing Candy Land at the ages of three and four. From there, they have been hooked on family game time ever since. They ask often to play together and now is a great time to teach them to play even more games. The entertainment, laughs, and memories are priceless!

                                        5. Put on a Show or Play

                                        Family talent shows, putting on a play, and putting on a musical show do not require an audience. Your family can do the show and record on your phone or other electronic device. It doesn’t need an audience other than you all to make it memorable. It is the experience of collaborating, planning, and executing the show together that make it special.

                                        My kids began making their own hat creations out of our various art supplies. I have been helping them in the process. We have art class daily as part of our new home school curriculum (I am one of those moms who never wanted to home school, yet I am doing it because our schools are closed indefinitely).

                                        Art class daily has become hat making time. Once they have made enough hats for a fashion show, I said we would put on a show and record it. It has spurred on their motivation to create elaborate works of art. They are excited about each hat and the show that is to come to fruition.

                                        You can find free plays and scripts on Free Drama. You can act them out as a family and record just for fun. You can also use a script from the website to create a puppet show. Each family member can then play multiple roles and it opens the door to more characters.

                                        If you don’t have puppets, then make some! You probably have a basket of mismatched socks like we do. It is a great way to use them at this point. Go to Pinterest for ideas on how to make sock puppets. Creating the puppets together is also a great bonding activity. Once you have your characters made, then you can act it out.

                                        Don’t forget to video it, because I can guarantee that your kids are going to be interested in seeing their own performance. Such a great way to make family memories and it doesn’t cost much, if anything at all!

                                        6. Reading Aloud

                                        Reading a book aloud is a great way to create some bonding time and memories. It is a much better alternative than everyone isolating themselves doing their own activities. Being pulled into the same imaginative world through a book creates a shared experiences.

                                        I remember reading The Old Man and the Sea to my mom when we were on a car trip when I was a kid. I recall talking about the premise of the book and our opinions about it. It obviously left an impression on me, as I remember this over 25 years later.

                                        I have read aloud books to my kids too. The first chapter book we read aloud together was Charlotte’s Web. After we read the book together, we then watched the movie. It is sweet how my kids will still point on the book or movie if we see it somewhere in public. They will say “remember when we read the book together and watched the movie?” They say it with such sweetness and innocent pleasure, it is a good reminder that the simple things in life are sometimes the best.

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                                        Some other good books that we have read aloud together that my kids personally enjoyed were The Lion, the Witch, and the Wardrobe, The Secret Garden, and Little Women. I know several friends that have read the Harry Potter series with their children who are slightly older than my six and eight year old children.

                                        Medium shares a list of 20 great books to read aloud with your kids. Their list is helpful because it has descriptions along with recommended ages for each book.

                                        If you can’t get out of the house to go to the library, you should look into the digital software that your library utilizes. Visit your local library’s website to find out what apps you will need for you to borrow from their digital library.

                                        Our library offers a multitude of free e-book downloads. You borrow the materials much like you would a physical book. Usually, the downloads can be kept for 2-3 weeks at a time, depending on your library rules. They also have audible books available for download from many libraries as well. For example, our local library subscribes to Cloud Library. To use it, I simply downloaded the app and entered my library card information requested from the app. I was instantly given access to thousands of audible books free!

                                        7. Plant a Garden

                                        This tip only applies if you have a yard, however there are options for creating patio gardens and indoor gardens too. Planting a garden and teaching your child how to tend to vegetables is a wonderful bonding opportunity. You are teaching them real life skills, you will have real food to eat from your own garden, and you are creating memories that will last a lifetime.

                                        If you ask a person if they had a garden when they were a kid, everyone knows the answer. It is not something you have to think to hard about. Why? Because gardening is an experience. Why not experience it with your family too?

                                        If you don’t know much about gardening, then you can learn with your child as you go through the process. Here is an article from Bonnie Plants on how to plant a garden.

                                        If you don’t want to leave your home, then you can order gardening supplies online like I did. Lowe’s dropped off our raised garden bed kit on my doorstep and I ordered a variety of seeds from Amazon. Just look online at the garden stores that are closest to you and see what they ship to doorstep if you don’t want to leave the house.

                                        8. Host Your Own Family Party

                                        Just because you are home and can’t have a big party with lots of friends doesn’t mean you can’t still have a party. A party with your family is fun if you decide to make it fun.

                                        Pick a theme to really make it an event. An 80’s themed dance party is sure to get the whole family laughing and smiling. Pull out your best 80’s looking clothing, rat your hair to get that special 80’s look, put on some 1980’s tunes, and teach your kids some dance moves from the 80’s.

                                        Having a dance party doesn’t require many people. A party of two is still a party! Make some memories and perhaps show your kids what things were like when you were a kid. They will certainly remember an 80’s themed dance party for many years to come.

                                        Weekends spent at home don’t mean that they can’t be fun. Make the weekend special even if you have to be home. For example, Friday can be family movie night or family game night. Then Saturday night can be your 80’s dance party. Let your creativity go to work and if you need a few ideas check out this blog article that has 32 Party Theme Ideas .

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                                        9. Learn an Instrument Together

                                        No time better than the present to start learning to play that instrument you have always wanted to play.

                                        Have you always wanted to play the guitar? Then, look online for a basic learning guitar that isn’t expensive, yet has good reviews. We did that for my daughter and purchased a decent quality ukulele from Amazon that was intended for beginners while still having a quality sound (it wasn’t some trinket from a tourist destination that wouldn’t hold a tune.)

                                        We found lessons online from an instructor who would conduct lessons one on one using Skype. Many instructors use this technology or other free software that allows quality video communications from their home to yours.

                                        The website we happened to use to find an instructor was TakeLessons.com. You can find instructors that will teach anything from drums to cello to saxophone. Prices vary too. You pick your instructor from their pool of instructors available. This website is basically a service that connects people with talent (some with really good music education too) who can teach to students who are looking to learn.

                                        Learning to play an instrument together and you are creating memories together! You are also learning a new skill that you can enjoy for years to come. Playing music together is good for the mind and soul!

                                        The TakeLessons.com website also has language lessons. You can learn a new language as a family. All from the comfort of your own home. I am sure there are many different website that offer lessons on learning another language. Do your research and compare prices before committing to anything.

                                        10. Plan Future Travels

                                        While you are learning a new language you can begin planning future vacations. You can do a family meeting and discuss where you would like to go and why.

                                        It would be even better to have each child research where they would like to take a trip. Each child and/or family member can present a pitch on why your family should travel to that location in the future. They can use their research to tell about the area such as its historical value, recreational features, and the learning experiences that can be had from such travels.

                                        This doesn’t mean you need to book any travels. It more about learning and finding hope in the future. If we can’t plan for the future, then there is no hope. Make mental plans now, as a family, for what you want to do and where you want to travel someday.

                                        Make Memories Today!

                                        There is no time better than the present to start making memories together and bonding as a family. In these times when many people are having to stay home for extended periods of time, it is a great opportunity to bond and connect as a family.

                                        You have a captive audience with your children at home. Don’t miss out on this time by holing up in separate rooms doing your own activities. Make it a point to chose group activities and engage your family during this time at home.

                                        Every day alive is a blessing. Every day having your family is blessing. Don’t take your blessings for granted. Love on them and create great memories in spite of the circumstances.

                                        Featured photo credit: Marisa Howenstine via unsplash.com

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