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Feeling Down? Treatments to Enhance Your Temper

By
Robert Day
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0
Feeling Down? Treatments to Enhance Your Temper


by Caitlin H,

Mar 4, 2024

Improve Your Mood

That is typically the time of 12 months when many people are counting down the times till daylight saving brings us longer days and spring brings hotter climate. Generally, the wait additionally brings with it feeling extremely down, unhappy, and maybe even depressed. And that’s greater than comprehensible.

Fortunately, there are issues you are able to do to enhance your temper and fight melancholy. Listed below are seven efficient temper treatments backed by science.

 

1) Go for a jog.


Whether or not you run, jog, energy stroll, or just stroll, getting exterior is a wonderful approach to fight emotions of hopelessness or melancholy. A 2023 research discovered that operating is as efficient as anti-depressant medicine in treating melancholy and anxiousness.

“Treating anxiousness and melancholy with medicine and psychotherapy is more practical than doing nothing,” wrote radio host and sports activities medication physician Dr. Gabe Mirkin. “Including a gaggle train program to present therapies with drugs and psychotherapy will present socialization and well being advantages that will enhance the affected person’s final result.”

 

2) Take 10 minutes to meditate.


Meditation takes many varieties, however probably the most simple methods to do it merely entails taking deep breaths, clearing your thoughts, and specializing in the house round you reasonably than the turmoil which may be happening in your thoughts.

Like operating, John Hopkins researchers discovered that common meditation is as efficient in treating melancholy and anxiousness as some other technique. In the event you’re uncertain the place to start, strive downloading a mindfulness app that gives guided classes.

 

3) Create a Gratitude Journal.


Generally, the easiest way to fight adverse emotions is to deal with the optimistic. Constructing a Gratitude Journal that you just decide to writing in a number of occasions per week is a method to do that. A 2022 research that adopted 131 girls discovered that these with a grateful disposition had been additionally extra prone to have elevated well-being.

Whereas feeling down could make it difficult to seek out the nice in life, journaling just a few stuff you’re grateful for every day is an easy approach to discover gratitude and enhance your psychological well being because of this.

 

4) Eat a balanced weight loss plan.


The age-old adage, “You’re what you eat,” could seem foolish, but it surely, too, is rooted in science. A number of research have discovered a optimistic correlation between maintaining a healthy diet meals and your psychological well-being. For instance, a 2017 research discovered that individuals who ate greater ranges of omega-3 fatty acids had been much less prone to battle with anxiousness and melancholy in comparison with these with decrease ranges. An evaluation of a number of research discovered that individuals who ate plenty of fruits, greens, complete grains, fish, low-fat dairy, and olive oil had been at decrease danger of getting melancholy.

Selecting well-rounded, nutritious diets with meals like those delivered proper to your door in our Stability or Mediterranean plans can go a good distance towards serving to you’re feeling higher.

 

5) Get a furry buddy (or at the least play with one).


In the event you’ve ever felt even a bit higher after petting a canine, you’re not alone. A number of research present that canines can enhance your psychological well being by decreasing stress, encouraging you to train, enhancing loneliness, and combatting melancholy.

In the event you can’t decide to adopting a full-time companion, ask a buddy or member of the family with a canine for those who can pet it, or contemplate volunteering at an animal shelter to make interacting with canines a extra common a part of your routine.

 

6) Schedule get-togethers with associates or household.


People aren’t constructed to spend an excessive amount of time alone. Many research have proven how important high quality relationships are in decreasing the prospect of growing melancholy and supporting somebody who’s scuffling with it. For instance, consultants say wholesome friendships might be simply as essential as treatment and train in sustaining a optimistic state of well-being.

 

7) Get common massages.


If you’re feeling anxious or down, it may be difficult to really feel calm. An skilled masseuse can assist alleviate that with an expert therapeutic massage to decrease your stress and calm down your physique.

One research’s individuals reported that twice-weekly therapeutic massage remedy offered an efficient treatment for depressive signs. E-book your individual as typically as attainable.

 

The Backside Line


In the event you’re scuffling with anxiousness or melancholy, contemplate contacting an skilled for extra assist. As well as, giving these seven treatments a strive could also be an effective way to enhance your temper naturally.

 

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Writer: Caitlin H

Weight loss program-to-Go Group Supervisor

Caitlin is the Weight loss program-to-Go neighborhood supervisor and an avid runner. She is keen about partaking with others on-line and sustaining a wholesome, lively life-style. She believes moderation is vital, and folks can have essentially the most weight reduction success in the event that they interact in commonsense wholesome consuming and health.

 




Insmed’s Trial Outcomes Pave Manner for FDA Submitting in a Lung Illness With No Authorized Therapies

By
Robert Day
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0
Insmed’s Trial Outcomes Pave Manner for FDA Submitting in a Lung Illness With No Authorized Therapies


An Insmed drug developed for a critical persistent lung dysfunction with no FDA-approved therapies handily beat a placebo in a pivotal scientific trial, preliminary outcomes that set the stage for a regulatory submission deliberate for later this 12 months. It may very well be the primary of a number of. The drug can also be in growth for different inflammatory situations, giving the drug a number of alternatives to realize its blockbuster potential.

The primary illness goal of the Insmed drug is non-cystic fibrosis bronchiectasis (NCFB), a persistent lung illness characterised by extra manufacturing of sputum that’s persistently coughed up from the respiratory tract. Sufferers who’ve NCFB additionally expertise frequent respiratory infections. There’s no single trigger for the illness. “Bronchiectasis” refers to a bunch of pulmonary ailments with a number of causes that result in bronchi that turn out to be irreversibly broken and dilated. One reason behind bronchiectasis is cystic fibrosis, a lung dysfunction that has a number of authorized therapies. However with no drug particularly authorized for treating NCFB, this situation is managed with medication or strategies to interrupt up mucus so it may be cleared from the lungs. Antibiotics supply one other therapy choice.

Insmed’s brensocatib is an oral small molecule formulated as a once-daily pill. The drug is designed to dam dipeptidyl peptidase 1 (DPP1), which prompts key enzymes in a kind of white blood cell referred to as a neutrophil. These enzymes are related to a variety of inflammatory ailments. When neutrophils accumulate within the airways, the outcome might be extreme exercise from the enzymes, resulting in lung injury and irritation. By blocking DPP1, brensocatib is meant to cease activation of these enzymes. In an investor presentation, Insmed mentioned the scientific trial outcomes validate this mechanism of motion.

Insmed reported that the low dose of brensocatib led to a 21.1% discount within the charge of pulmonary exacerbations in comparison with placebo measured at 52 weeks; the excessive dose achieved a 19.4% discount. The statistically vital outcomes for each doses met the trial’s primary purpose. The corporate additionally reported each doses achieved statistical significance for secondary objectives measuring the time to first pulmonary exacerbation and the rise in odds of remaining exacerbation free over 52 weeks. On one other secondary purpose measuring a change in pressured expiratory quantity (a measure of how a lot air a affected person can exhale) in a single second, solely the excessive dose posted statistically vital outcomes. Insmed reported its drug was effectively tolerated by sufferers. Hostile occasions reported within the examine included the frequent chilly, cough, and headache, however the charges of those issues weren’t a lot completely different than what was noticed within the placebo arm.

In a word despatched to buyers on Tuesday, Leerink Companions analyst Joseph Schwartz wrote that there could also be a task for each doses as clinicians have advised the agency that some neutrophil elastase enzyme could also be obligatory for correct operate and the correct quantity of inhibition could also be achieved with completely different doses. As for the drug’s business alternative, Leerink estimates NCFB represents a market of about 450,000 sufferers within the U.S. That’s simply the beginning.

“Recognized NCFB may be the tip of the iceberg, which might develop a number of fold with a easy CT scan, probably figuring out extra NCFB sufferers who’re at present identified with COPD (persistent obstructive pulmonary illness),” Schwartz mentioned.

Whereas acknowledging that it’s early for predictions, Schwartz mentioned the success of Insmed’s drug in NCFB opens the door to further indications. The chance is harking back to the Sanofi/Regeneron Prescribed drugs drug Dupixent and AbbVie’s Humira, two blockbuster medicines with authorized makes use of in a number of immunology indications, he defined. Moreover NCFB, Insmed is conducting a Part 2b check of brensocatib in persistent rhinosinusitis with out nasal polyps. A Part 2 check of the molecule within the inflammatory pores and skin dysfunction hidradentis suppurativa is deliberate to begin within the second half of this 12 months.

Brensocatib got here from the labs of AstraZeneca, which had superior the drug by Part 1 testing. In 2016, Insmed paid $30 million up entrance to license world rights to the small molecule. One other $85 million is tied to the achievement of milestones. If Insmed develops brensocatib for a second indication, it might owe AstraZeneca as much as $42.5 million in further milestone funds beginning with the initiation of a Part 3 scientific trial within the second indication.

Growing brensocatib for extra ailments gained’t set off any extra milestone funds. Nevertheless, the unique settlement makes AstraZeneca eligible for royalties from Insmed’s gross sales of the drug. The deal additionally requires yet another $35 million fee when the drug achieves its first $1 billion in annual internet gross sales. AstraZeneca could but get an even bigger piece of the drug’s upside. The settlement gave the pharma big the choice to barter a deal for the commercialization of brensocatib in COPD or bronchial asthma — two very giant respiratory indications. In 2020, AstraZeneca exercised its first choice, making it accountable for growing the drug by Part 2b scientific testing. The deal features a second choice that will enable AstraZeneca to develop the drug in COPD or bronchial asthma past Part 2b testing. Insmed retains world rights to the drug in all different indications.

For NCFB, Insmed mentioned it plans to file a brand new drug software with the FDA within the fourth quarter of this 12 months, setting a preliminary timeline — if all goes effectively — for a mid-2025 drug launch. The corporate will even pursue regulatory approvals in NCFB in Europe and Japan. Traders welcomed the drug’s topline outcomes. Shares of Insmed closed Tuesday at $48.06 apiece, up greater than 118% from the inventory’s closing value Friday forward of the Memorial Day weekend.

Photograph credit score: Jackie Niam, Getty Photographs

The best way to Make Smoothies + Wholesome Smoothie Recipes

By
Robert Day
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0
The best way to Make Smoothies + Wholesome Smoothie Recipes


Learn to make smoothies with this final step-by-step information for making the most effective smoothie ever, plus this assortment of scrumptious, wholesome smoothie recipes. 

What’s to not love about smoothies?  There’s simply nothing fairly like that easy, creamy mix of fruits and veggies to make your style buds and physique sing. Wholesome smoothies are nice any time for younger and outdated alike! Smoothies supply a healthful begin to your day, a nutritious technique to comply with your exercise, and a tasty deal with if you want a fast pick-me-up. They’re additionally bursting with advantages. Smoothies can make it easier to enhance your variety of fruit and veggies in your weight loss plan, which is a health-protective consuming type. It is a good factor, as it may be onerous to fulfill your vegetable requirement of about 2 ½ – 3 cups per day for adults, and fruit requirement of about 1 ½ – 2 cups per day for adults. So packing a number of servings into your glass is an efficient begin. And, in contrast to juices, smoothies use the entire fruit or vegetable—pores and skin, peel, seeds, and all. So, you’re getting all of that fiber, nutritional vitamins, minerals, and phytochemical goodness in your complete plant meals. 

Not solely is it tremendous simple to make smoothies at dwelling, you management what you place into them to make a brilliant smoothie. You don’t even want particular elements. Flip any elements you may have available into an authentic smoothie creation that completely aligns together with your wants and preferences. You can too goal particular dietary wants together with your smoothie, by attempting to slot in elements that you’re attempting to spice up, akin to protein, fiber, calcium, omega-3s, and phytochemicals (try my Antioxidant Smoothie recipe right here), There’s actually no want for a recipe, due to my step-by-step information on learn how to make the most effective, healthiest smoothies ever, although I’ve obtained loads of recipes for vegan smoothies right here to get you began! 

Information: The best way to Make Smoothies

I really like my Nutribullet for creating smoothies! Get 15% off your order for Nutribullet merchandise by clicking right here.

1. Get Your Blender Prepared
So, what’s the most effective blender for smoothies? It depends upon the dimensions of your smoothie batch. In case you’re doing single serve smoothies, strive a person smoothie blender, akin to Nutribullet, which even doubles as your smoothie cup (much less dish washing mandatory). In case you’re making a big batch, use a traditional blender, akin to a Vitamix. 

Inexperienced Pistachio Smoothie

2. Seize Your Greens
Begin by including a handful of greens—about 1 cup per serving—to the blender to essentially increase the vitamins. Suppose past spinach and check out no matter you may have in your backyard, crisper or freezer: kale, chard, arugula, collards, bok choy, and herbs, like parsley, basil, or cilantro. Combine and match for enhanced flavors and array of vitamins. 

This lovely Caribbean Sundown Protein Smoothie has a complete serving of greens. 

3. Decide Your Fruits & Veg
Together with these greens, pack loads of recent or frozen fruit and veggies into your blender. Attempt about 1/2 cup per serving of greens, akin to shiny and zesty bell peppers, beets, celery, or cucumbers; and and 1/2 cup per serving of fruits, akin to bananas, berries, mangoes, peaches, and pineapple—no matter you like! Recent is nice, however so is unsweetened frozen or canned fruits. In case you like, strive including banana, which may masks the bitterness of darkish leafy greens, and blueberries, which helps disguise the colour. 

This Excessive Protein Tremendous Inexperienced Smoothie is powered with protein from cut up peas. 

4. Protein Energy!
I at all times add protein and wholesome fat to smoothies to maintain me energized all through the day. Nuts or nut butters are scrumptious and every one brings a distinct taste and texture. Add a spoonful of almonds, walnuts, pecans, pistachios, or peanuts, or seeds like chia, sunflower, flax, and hemp. Unsweetened plant-based milk, like soy milk, are good sources of protein. One other technique to increase protein and vitamins in your smoothie is with a vegan protein powder, which may have as much as 10 grams of protein per scoop. 

This beautiful smoothie is sweetened by pomegranate and mandarin oranges. 

5. Sweeten Naturally
Skip added sweeteners, like honey, desk sugar, agave, or different sweeteners, and let naturally candy fruit shine by way of. Mangoes, bananas, berries, and different fruits present a scrumptious dose of sweetness on their very own. For a good sweeter smoothie, use barely overripe fruits, which may have extra pure sugars. You can too add a splash of 100% fruit juice to your liquid. Unsweetened plant-based milks can lend their very own pure sweetness too, in addition to vitamin D and calcium, in case your milk is fortified.  

Spiced Pumpkin Smoothie 

6. Spice Up Taste
Use spices, like cinnamon, ginger, or turmeric for taste, in addition to their anti-inflammatory advantages! Discover your spice rack and herb backyard and provides mint, cocoa powder, or an extract a strive. Citrus juice and zest like lemon or lime convey shiny taste too. Plus, there’s no higher technique to get into the temper of the season. Fall and pumpkin spice! Winter and peppermint!  

Matcha Smoothie Bowl

7. Bonus Tip: Give It A Bowl!
After I wish to change up my smoothie routine, I create a enjoyable smoothie bowl which seems like a mini-meal, however can also be a terrific anytime pick-me-up. They’re nice for including mix-ins and toppings, which get to be featured on high slightly than hidden inside a typical blended smoothie. Complete recent or frozen berries, nuts, seeds, shredded coconut…so many yummy prospects!

With the following pointers in thoughts, you’re certain to create scrumptious smoothies! For different vegan smoothies, try these recipes:

Peach of A Zucchini Carrot Smoothie
Pink Dragon Fruit Smoothie 
Inexperienced CBD Oil Smoothie

This put up might comprise affiliate hyperlinks. For extra info, click on right here.

mindbodygreen Refresh Awards 2024: The Greatest Make-up Merchandise

By
Robert Day
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0
mindbodygreen Refresh Awards 2024: The Greatest Make-up Merchandise


Evaluate from editor Alexandra Engler 

“I’m very explicit about my mascara – and although I take a look at nearly each single new clear mascara that hits the market, I actually solely *use* one or two formulation. This mascara is one among them. I used to be impressed at first swipe: It has a silky, clean software and is inky black. It layers simply, doesn’t clump, and is filled with substances which might be good for lashes. Plus I get so many compliments whereas I put on it.” 

Evaluate from dermatologist Apple Bodemer, M.D.

“My new favourite mascara! I battle with moisture below my eyes which implies common mascaras smudge simply leaving below eye shadows. That leaves me with waterproof mascaras that are usually actually exhausting to get off. This one went on simply, stayed on all day with out flaking or smudging (together with throughout my exercise!) and got here off within the bathe extremely simply—it rolled off with a mild therapeutic massage utilizing solely water. No harsh rubbing or chemical substances wanted!”  

Evaluate from beauty chemist Krupa Koestline 

“Wow, Victoria Beckham Magnificence Huge Lash Mascara was a nice shock! As a beauty chemist, I am no stranger to mascaras, however this one stands out. The distinctive brush design coats each lash evenly, giving them intense quantity and size with out clumping. I really like how the components is enriched with nourishing substances, so I do know my lashes are getting some TLC. Plus, it stays put all day with out smudging or flaking; even after an intense health club session. Whether or not I am going for a pure look or full-on glam, this mascara delivers each time.”

Evaluate from make-up artist Lisa Aharon

“I am an enormous fan of Victoria Beckham’s merchandise, and this mascara undoubtedly lived as much as my expectations. It effortlessly builds each quantity and size to my lashes, and the wealthy black coloration is beautiful. I did discover that removing required a bit extra effort in comparison with my common mascara, so I opted for an oily eye make-up remover to make sure thorough cleaning with out inflicting any harm to my lashes. General, it is one other winner from the Victoria Beckham line for me.”

Evaluate from editor Jamie Schneider

“I hadn’t worn black mascara for a while, as a substitute choosing a coat of brown pigment (a lot softer on my naturally gentle eyelashes) or enjoying round with burgundy, violet, or navy hues. However this VBB magnificence made me notice why I really like a basic, inky black components: It’s creamy, buildable, and makes my eyes pop with out wanting too harsh. The gorgeous packaging does not go unnoticed, both; I really feel costly simply it on my vainness.” 

Evaluate from editor Hannah Frye 

“This mascara delivers the long-lasting and jet-black perks of a conventional mascara, however works in good-for-you substances. It’s versatile sufficient for use for every day lash elevation, or as your staple mascara for a giant evening out.” 

Korean Beef Bowl – Skinnytaste

By
Robert Day
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0
Korean Beef Bowl – Skinnytaste


This submit could comprise affiliate hyperlinks. Learn my disclosure coverage.

A simple and scrumptious, wholesome Korean Beef Bowl is made with floor beef, served over rice with cucumbers and gochujang sauce.

Korean Beef Bowls

Korean Beef Rice Bowl

When you’ve got a bundle of floor beef you don’t know what to do with, make this straightforward Korean Beef Bowl made with cucumbers, rice and gochujang sauce. You’ll love them! This recipe is widespread, it made it to my fan favourite recipes in my Meal Prep Cookbook. Extra of my favourite Korean-inspired recipes are this Gochujang-Glazed Salmon, Korean Grilled Hen, and these Gochujang Meatballs. For extra stir fries utilizing floor beef, do this Floor Beef and Broccoli recipe.

Make Korean-Impressed Meals in Your Kitchen

Gina @ Skinnytaste.com

After I labored full-time in Manhattan years in the past, my workplace was two blocks from Koreatown, and I liked having lunch there with coworkers. Since then, Korean meals has change into extra widespread, with Korean eating places popping up in all places. However even the place I at present reside, we don’t have Korean eating places close to us, so this Korean beef dish brings these nice flavors to my kitchen!

  • Nice for Many Dietary Restrictions: This dish is excessive protein, weight watchers pleasant, kid-friendly, gluten-free, and dairy-free.
  • Fast and Straightforward Dinner Concept: This entire dish is prepared in underneath half-hour.
  • Funds-Pleasant: Rice and floor beef are reasonably priced staples, offering a nutritious and filling meal.

In the event you make this Korean Beef recipe, I might like to see it. Tag me in your images on Instagram or Fb!

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Korean Beef Bowl Elements

Right here’s every little thing it is advisable to make this fast and simple floor beef Korean bowl recipe. See recipe card under for precise measurements.

Korean Beef Bowl labeled ingredients
  • Soy Sauce: Select a low-sodium soy sauce.
  • Gentle Brown Sugar: Provides a touch of sweetness.
  • Sesame Oil: Provides it a nutty taste, when you’re allergic you possibly can omit.
  • Crushed Crimson Pepper Flakes: For spice, if you would like it to be delicate, omit or scale back the purple pepper.
  • Floor Beef: I exploit 93% lean floor beef. You need to use any floor meat right here, like hen or turkey.
  • Garlic: Crush two cloves, for taste.
  • Ginger: Contemporary ginger is finest. You possibly can retailer it within the freezer in a zip-locked bag and grate it with the pores and skin nonetheless on.
  • Brown Rice: I’m obsessive about frozen brown rice from Dealer Joe’s. It takes three minutes to warmth up, and the feel is ideal.
  • Cucumber: In the event you use an English or Persian cucumber, there’s no have to peel it. Simply thinly slice it.
  • Gochujang: Gochujang is what makes these bowls! Add kind of relying in your warmth desire.
  • Sesame Seeds and Scallions for topping.

The right way to Make Korean Beef Bowls

Right here’s step-by-step images and instructions for this Korean bowl recipe. See recipe card under for the total recipe.

Korean Beef Bowl Sauce
Korean Beef Bowl Sauce
Cook the ground beef, add onions and garlic.
Cook dinner the bottom beef, add onions and garlic.
Assemble the rice bowls
Assemble the rice bowls
  1. Korean Beef Bowl Sauce: Mix the soy sauce, two tablespoons of water, brown sugar, sesame oil, and purple pepper flakes in a bowl.
  2. Cook dinner the Floor Beef: Warmth a big skillet over excessive warmth, spray with oil, and brown the bottom beef about 5 minutes, breaking apart the meat with a spoon. Add the onion, garlic, and ginger, and prepare dinner for a minute.
  3. Add Sauce and Simmer: Pour within the sauce and simmer on low for 10 minutes.
  4. Assemble: Place rice in every bowl, high with beef, cucumbers, Gochujang, sesame seeds, and scallions.

Korean Floor Beef Variations

The variations for these Korean beef rice bowls are limitless. Let’s dive in!

  • Protein: Swap beef for lean floor turkey, floor pork or floor hen. In the event you’re vegetarian, use crumbled tofu, past beef or unimaginable burger.
  • Further Protein: High your bowl with an over-easy fried egg.
  • Vegetable Choices: You possibly can add nearly any veggie. Sauteed mushrooms, bok choy, matchstick carrots, or edamame would all work.
  • Pickled Veggies: Combine in pickled onions, cucumbers, or carrots. Kimchi would even be good.
  • Extra Spice: Garnish with sliced contemporary jalapeños.
  • Rice Options: For fewer carbs, serve the Korean beef over cauliflower rice, or veggie rice.
  • Lettuce Wraps: You would additionally make lettuce wraps with the meat to modify it up.
Korean Beef Bowl

Meal Prep and Storage

My household all the time eats up these rice bowls once I make them, so I’ll typically double the recipe to have further for leftovers.

  • Fridge: The cooked beef lasts as much as 4 days in and hermetic container within the fridge.
  • Freezer: Freeze with out the cucumbers or garnish as much as 3 months. Reheat within the microwave.
  • To pack for lunch: Retailer the meat, rice, sesame seeds, and Gochujang in a single container and the cucumbers and scallions in one other. Reheat the rice container till heat and high with the veggies.

Gochujang FAQs

What does gochujang style like?

One important ingredient you have to for this rice bowl recipe is gochujang sauce. It’s a Korean condiment that’s slightly spicy and candy and has a definite taste solely present in Korean delicacies. It additionally is available in a paste, requiring you to skinny it down with slightly water and sesame oil. In the event you can’t discover it at your native grocery store, there are a number of totally different manufacturers on Amazon.

Is gochujang gluten-free?

Gochujang sometimes accommodates wheat, however not all manufacturers do. In the event you’re gluten-free, examine the labels first! And whereas we’re on the subject, soy sauce isn’t gluten-free both, so substitute tamari or coconut aminos.

What is an effective substitute for gochujang?

Sriracha might be the closest sub for gochujang, however it’s not precise. You may want to combine it with slightly hoisin sauce or sugar and sesame oil to get nearer. I extremely suggest utilizing gochujang if you’ll find it!

How do I make these Korean beef bowls delicate?

In the event you’re not a fan of spicy meals or are serving these bowls to spice-adverse members of the family, omit the purple pepper from the meat and go away the gochujang on the aspect. Everybody can add as a lot (or little) sauce as they like.

Korean Beef Bowl – Skinnytaste

Extra Bowl Recipes You’ll Love

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Prep: 15 minutes

Cook dinner: 15 minutes

Whole: 30 minutes

Yield: 4 servings

Serving Dimension: 1 bowl

  • Mix the soy sauce, 2 tablespoons water, brown sugar, sesame oil and purple pepper flakes in a small bowl.

  • Warmth a big deep nonstick skillet over excessive warmth, spray with oil and add the bottom beef. Cook dinner, breaking the meat up with a picket spoon till cooked via, about 5 minutes.

  • Add the onion, garlic and ginger and prepare dinner 1 minute.

  • Pour the sauce over the meat, cowl and simmer on low warmth 10 minutes.

  • To assemble the bowls, place 3/4 cup rice in every bowl, high with scant 2/3 cup beef, cucumbers, Gochujong, sesame seeds and scallions.

Final Step:

Please go away a ranking and remark letting us know the way you appreciated this recipe! This helps our enterprise to thrive and proceed offering free, high-quality recipes for you.

*examine labels for gluten-free

Serving: 1 bowl, Energy: 394 kcal, Carbohydrates: 47 g, Protein: 30 g, Fats: 9 g, Saturated Fats: 3 g, Ldl cholesterol: 70 mg, Sodium: 807 mg, Fiber: 4 g, Sugar: 7 g



Varun Mudra: Advantages, Steps and Precautions

By
Robert Day
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0
Varun Mudra: Advantages, Steps and Precautions


varun mudra for skin
Varun mudra palms. Picture: Canva

The phrase mudra is likely one of the widespread Sanskrit phrases in yoga which is derived from Mud and Dhra which means ‘bliss’ and ‘dissolving’. It has a deep which means however loosely it’s translated as ‘that which dissolves duality and brings forth the bliss’.

Varied hand mudras in yoga characterize a number of of the 5 components of the physique (ether, air, hearth, water, and earth) based mostly on the place of the fingers.

Varun mudra is mudra of water component.

On this article, we are going to discover the advantages of Varun Mudra, its therapeutic makes use of, and the way to carry out it appropriately.

What’s Varun Mudra?

Varun Mudra is a hand gesture that promotes water content material within the physique. It’s fashioned by becoming a member of the pinky fingertip to the thumb tip whereas protecting the opposite three fingers straight.

Varun Mudra can also be known as ‘Jal Vardhak Mudra‘ in Sanskrit, which accurately means “water enhancer mudra.” If there’s a shortage of water in your physique, working towards Varun Mudra is extremely useful for rising the physique’s water content material.

Water can also be an emblem of freedom and fluidity due to its flowing nature. Emulating this high quality of water, Varun Mudra brings psychological readability and quietness. Therefore, it’s also known as the ‘seal of psychological readability.’

Water constitutes a good portion of our physique and is current in all organs, blood cells, hormones, enzymes, digestive juices, and extra. Varun Mudra helps shield the physique from water-related points resembling dehydration, fatigue, weight problems, and pores and skin dryness

Advantages of Varun Mudra

  1. Retains the physique hydrated. Varun mudra re-hydrates physique tissues at mobile stage and gives aid from a variety of issues like constipation, dehydration, polyuria (frequent urination), and so on.
  2. Balances the water content material. Common observe of varun mudra retains the water content material of your physique in equilibrium. This can present aid from oliguria (lack of urination), oligospermia (low semen), oligomenorrhoea (quick menstruation), anemia (low hemoglobin), gastroenteritis, and so on.
  3. Helps in decreasing ldl cholesterol. Varun mudra is useful in decreasing ldl cholesterol and stopping the onset of abdomen ulcers. It does so by regulating the method of elimination, which removes poisonous wastes from the physique.
  4. Purifies the blood. Varun mudra prevents the insufficient distribution of water by sustaining wholesome circulation of blood vessels. This helps in common cleansing of the blood and retains it clear.
  5. Lubricates the joints. This mudra maintains the water content material within the numerous cartilages, tissues, and muscular tissues, stopping them from degenerating. This in flip reduces the possibilities of issues like Osteoarthritis.
  6. Moisturizes dry eyes. Varun mudra retains the eyes lubricated, stopping dryness within the eyes and blurred imaginative and prescient.
  7. Helps glow the pores and skin. Varun mudra helps within the distribution of water throughout the cell and prevents useless pores and skin cells. By the common observe of varun mudra, the circulate of water will get higher. This leads to clear pores and skin, diminished pimples, and wrinkles. Pores and skin issues resembling eczema, psoriasis, rashes, or petechiae (purple or purple spots) may be prevented by varun mudra.
  8. Improves saliva manufacturing. Your sense of style improves with common observe of varun mudra. It prompts higher saliva manufacturing which additionally prevents dryness of the mouth.
  9. Stimulate Sacral Chakra. Since varun mudra is water component mudra, it provides energy to the sacral chakra. Thus practising varun mudra alleviates any deficiency brought on by imbalances of sacral chakra.
  10. Counters Vata imbalance. If you’re a Vata particular person, then practising this mudra may be very useful so that you can treatment issues like dehydration, dryness of the pores and skin & joint ache.

Additionally learn: Mudras to get glowing pores and skin

Do Varun Mudra?

varun mudra fingers in yoga session
Varun mudra in a cross-legged posture. Picture: fitsri

To make varun mudra, first straighten your fingers then bend your little finger in such a method that the tip of the thumb touches the tip of the little finger. hold the remainder three fingers straight. Make this gesture with each palms.

As varun mudra balances the extent water component, it may be carried out any time of the day, particularly when the physique feels dehydrated. Throughout summers or on a sunny day, you’ll be able to observe this mudra to maintain your physique nourished and funky.

The observe period for Varun Mudra needs to be at the least 20-Half-hour a day. Both observe it at a stretch in a single sitting or divide it into 2-3 classes of 10-Quarter-hour all through the day.

If you wish to regularize Varun mudra observe in meditation, observe these steps;

  • Sit in your preferable meditative place resembling Sukhasana (simple pose) or Padmasana (lotus pose). Take the time to settle in your place and hold your head and again straight.
  • Shut your eyes & carry your palms to your knees with the palms dealing with upwards.
  • Be a part of the tip of the thumb to the tip of the little finger on each palms. The remainder of the fingers will stay relaxed but straight.
  • Follow this mudra for 10-Quarter-hour.
  • Separate your fingers gently after your session is over however don’t stand up instantly.
  • Keep seated for a few minutes, along with your eyes closed, and slowly get conscious of your environment.

Precautions and Contraindications

Don’t observe varun mudra when you have issues like swelling, bloating, or puffiness, which is usually brought on by water retention. It might present hostile negative effects when accomplished in such situations.

  • When you find yourself having cough and chilly, keep away from doing varun mudra. It might worsen your cough signs.
  • Individuals with Pitta and Kapha dosha needs to be cautious of practising varun mudra as it will possibly result in an imbalance of the water component of their our bodies.
  • Don’t press the ideas too exhausting. It will harm and be a reason behind distraction in your observe.

Varun Mudra Impacts on 5 Parts and Dosha

mudras for dosha
Picture: Fitsri

Out of the 5 components, Varun Mudra immediately impacts the water component.

The little finger represents the water component within the physique. In Varun Mudra, when the thumb contacts the little fingertip, it boosts the water component related to the little finger.

Varun Mudra is immediately linked with Kapha and Pitta doshas, as water is a typical component in each. The water component is often elevated in people with Kapha or Pitta doshas. Since their water content material is already excessive, individuals with these doshas ought to observe Varun Mudra sparsely.

Alternatively, people with Vata dosha typically lack water content material. Subsequently, an individual with Vata dosha can drastically profit from Varun Mudra, as it will possibly counteract pores and skin dryness, dehydration, and different points arising from imbalanced area and earth components. It additionally helps individuals with extra inside warmth settle down their our bodies.

Additionally learn: Mudras for balancing Vata, Pitta and Kapha dosha

Conclusion

Practising Varun Mudra can present a plethora of advantages, significantly in your pores and skin, eyes, and blood. Your organs and bones will operate correctly if the water content material in your physique is maintained at an optimum stage. Water performs an important position in cleansing and purification, and Varun Mudra may be immensely useful in protecting this course of energetic.

Can a Plant-Based mostly Weight loss plan Decrease Ldl cholesterol?

By
Robert Day
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0
Can a Plant-Based mostly Weight loss plan Decrease Ldl cholesterol?


In a world the place coronary heart well being is significant, the facility of a plant-based weight loss plan in managing levels of cholesterol has gained important consideration. Many are turning in the direction of pure, healthful approaches to well being, and a pivotal query emerges: Can a plant-based weight loss plan successfully decrease ldl cholesterol? To reply this, it is important to delve into the profound impression that plant-based meals, notably nutrient-rich greens and uncooked meals, have on our physique’s ldl cholesterol administration.

What’s Ldl cholesterol?

Earlier than delving into how a plant-based weight loss plan can affect levels of cholesterol, it is essential to know what ldl cholesterol is and its position within the physique. Ldl cholesterol, a waxy, fat-like substance current in all cells, performs a vital position in producing hormones, vitamin D, and aiding the digestion of meals. Whereas our our bodies naturally produce ldl cholesterol, it is also acquired by means of the consumption of animal-based merchandise. 

There are two most important forms of ldl cholesterol: LDL (low-density lipoprotein), sometimes called ‘dangerous’ ldl cholesterol as a result of it may possibly construct up within the arteries and result in coronary heart illness, and HDL (high-density lipoprotein), often known as ‘good’ ldl cholesterol, because it helps take away different types of ldl cholesterol from the bloodstream. Managing these ranges is vital for sustaining coronary heart well being and decreasing the chance of coronary heart illness and stroke.

Can a Plant-Based mostly Weight loss plan Decrease LDL Ldl cholesterol? 

The impression of a plant-based weight loss plan on levels of cholesterol will be important. Plant-based meals are sometimes excessive in sterols and stanols, pure substances that assist decrease LDL (Low-Density Lipoprotein) ldl cholesterol, generally often known as ‘dangerous’ ldl cholesterol, by stopping the absorption of dietary ldl cholesterol and the reabsorption of ldl cholesterol being eradicated from the liver in bile. Moreover, these diets are wealthy in omega-3 fatty acids, present in flax seeds, chia seeds, and walnuts, that are identified for decreasing irritation and growing HDL (Excessive-Density Lipoprotein) ldl cholesterol, or ‘good’ ldl cholesterol. This helpful HDL ldl cholesterol performs a key position in transporting extra ldl cholesterol again to the liver, the place it may be processed and eradicated from the physique. This course of is significant in sustaining a wholesome stability between LDL and HDL ranges, which is crucial for selling coronary heart well being and decreasing the chance of coronary heart illness.

Impacts of a Plant-Based mostly Weight loss plan on Ldl cholesterol 

Diminished Saturated Fats Consumption

A plant-based weight loss plan sometimes entails decrease ranges of saturated fat. Not like animal merchandise equivalent to meat, dairy, and eggs, that are excessive in these fat, plant-based meals supply a more healthy different that doesn’t compromise coronary heart well being. It is vital to scale back saturated fats consumption as a result of it is related to increased ranges of LDL ldl cholesterol. By making this dietary shift in the direction of plant-based meals, one can considerably lower the chance of growing cholesterol-related well being points, equivalent to coronary heart illness and stroke. 

Elevated Fiber Consumption

The abundance of dietary fiber in a plant-based weight loss plan is a game-changer for ldl cholesterol administration. Meals wealthy in soluble fiber, equivalent to kidney beans, oats, and Brussels sprouts, can bind to ldl cholesterol within the digestive tract, stopping reabsorption, and aiding in its removing from the physique. This course of successfully lowers LDL levels of cholesterol and manages blood strain, additional enhancing coronary heart well being.

Minimized Dietary Ldl cholesterol

Plant-based diets excel in minimizing dietary ldl cholesterol since they exclude animal merchandise, that are major sources of ldl cholesterol. Embracing a weight loss plan centered round recent produce, legumes, and natural complete grains means you’re consuming meals naturally free from ldl cholesterol, thus decreasing your total dietary ldl cholesterol consumption.

Elevated Antioxidants and Phytochemicals

Plant-based diets supply extra than simply the advantage of decreasing ldl cholesterol; they’re wealthy sources of antioxidants like nutritional vitamins C and E, together with important phytochemicals. These compounds play a vital position in safeguarding blood vessels from injury and decreasing irritation. Plentiful in greens and fruits—equivalent to leafy greens and berries—these helpful substances not solely contribute to ldl cholesterol discount but in addition promote total coronary heart well being, thereby decreasing the chance of coronary heart assault and different cardiovascular illnesses.

Decrease Ldl cholesterol with Greens and Uncooked Meals 

Adopting a vegan or plant-based weight loss plan does not imply you are restricted in selections. A wide range of plant-based meals are excessive in vitamins and low in saturated fat. Choosing plant-based meals can considerably decrease the chance of coronary heart illness whereas enhancing total well-being. Think about incorporating uncooked crops into your weight loss plan to protect their nutrient integrity. Not like cooking processes that will degrade sure nutritional vitamins and phytochemicals, consuming uncooked crops ensures that you just obtain the utmost dietary profit, supporting total coronary heart well being.

Examples of Coronary heart-Wholesome Plant-Based mostly Meals

A number of plant-based meals stand out for his or her coronary heart well being advantages:

Legumes: Beans, lentils, and chickpeas are wonderful fiber sources, aiding in ldl cholesterol administration. Add them to salads, soups, or as a protein-rich base for veggie burgers.

Natural Complete Grains: Meals like quinoa, barley, and farro are wealthy in fiber and vitamins. Serve them as a nutritious facet, or take pleasure in them in complete grain breads. Keep away from chemical publicity to herbicides like glyphosate by going natural.

Nuts and Seeds: Almonds, chia seeds, and flax seeds are excessive in omega-3 fatty acids, helpful for decreasing irritation and growing HDL ranges that assist course of extra ldl cholesterol within the liver. Take pleasure in nuts as a snack, and add chia or flax seeds to yogurt or smoothies. 

Fruits: Berries, apples, and citrus comprise fiber and antioxidants. Take pleasure in fruits as is, or add them to salads. 

Greens: Leafy greens, carrots, and tomatoes present important nutritional vitamins, minerals, and fiber. Greens equivalent to spinach and kale are excellent for salads, smoothies, or sautéed as a facet dish. Heartier greens will be roasted or added to soups and stews. 

Natural Soy Merchandise: Soy milk, tofu, and tempeh are nice protein sources and assist in decreasing LDL levels of cholesterol. Change dairy milk with soy milk, and use tofu in stir-fries, and tempeh as a meat substitute in sandwiches or salads. 

Conclusion

Embracing a plant-based weight loss plan or a weight loss plan wealthy in greens, uncooked meals, and heart-healthy vitamins is a strong step towards managing levels of cholesterol. You possibly can considerably enhance your coronary heart well being by consciously decreasing saturated fats consumption, growing fiber consumption, and actively in search of meals that naturally decrease levels of cholesterol, equivalent to these wealthy in antioxidants and phytochemicals. A plant-based weight loss plan, plentiful in health-promoting properties, is not only a dietary alternative however a life-style shift in the direction of higher well being and longevity.

Veradigm administrators searching for sale or different transaction

By
Robert Day
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0
Veradigm administrators searching for sale or different transaction


The administrators of Chicago-based Veradigm Inc. stated Could 28 they want to promote, merge or in any other case organize a transaction for the healthcare information and analytics firm—which just lately paid $140 million for a big language mannequin enterprise as a part of a push into synthetic intelligence instruments.

Veradigm, which was previously referred to as Allscripts, is on tempo to supply adjusted EBITDA of about $110 million on income of about $630 million this yr. However its leaders are nonetheless trying to put behind them a turbulent interval that featured shortcomings in its monetary controls (which led to the board demanding the resignation of its former CEO and CFO) and the delisting of its shares from the Nasdaq inventory alternate.

Earlier this yr, interim CEO Yin Ho stated the corporate’s plans going ahead would middle on advertising and marketing its database of deidentified affected person information that touches greater than 200 million folks in addition to its connections to a community of greater than 400,000 suppliers to each insurers and life sciences companies. As a part of these initiatives, Ho introduced in late February that Veradigm would purchase five-year-old Boston firm ScienceIO for $140 million. ScienceIO’s expertise makes use of AI to arrange massive quantities of healthcare information.

Ho, who was elected to Veradigm’s board in early 2023 and who took over as interim CEO in December, won’t see by way of these plans, nevertheless. Alongside phrase of the choice to place Veradigm in the marketplace, the corporate additionally stated that Ho will step down as boss and resign as a director on June 7, when her interim CEO contract expires. Tom Langan, Veradigm’s president and chief industrial officer, will transfer into the interim CEO position.

“We’re grateful that Yin stepped as much as turn out to be the interim CEO at a difficult time for the corporate, permitting Tom to deal with the day-to-day enterprise,” Government Chairman Greg Garrison stated in an announcement. “She superior Veradigm’s analytical and expertise capabilities to additional unlock worth for our prospects, companions and stockholders and assist place the corporate as a frontrunner in healthcare information intelligence. We want Yin the perfect in her subsequent endeavors.”

Interim CFO Lee Westerfield, who began in December alongside Ho, has prolonged his contract with Veradigm by way of yr’s finish and can look to, amongst different issues, end the corporate’s restatements of previous monetary reviews that overstated revenues by about $20 million.

In its MA& assertion, the Veradigm board famous that it has set no timetable to rearrange a transaction and may’t say whether or not will probably be capable of negotiate a take care of engaging phrases.

Shares of Veradigm (Ticker: MDRX) popped greater than 10 p.c on the strategic options information. In noon buying and selling Could 28, they had been altering fingers round $8.40, their highest stage since mid-February. Over the previous six months, nevertheless, they’ve misplaced about 30 p.c of their worth, chopping the corporate’s market capitalization to about $900 million.

Trump Has a New Plan to Deal With Campus Protests

By
Robert Day
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0
Trump Has a New Plan to Deal With Campus Protests


And he doesn’t appear to care that it violates the Structure.

Donald Trump in shadowy profile speaking at a microphone and wearing a red "Make America great again" hat
Hannah Beier / Bloomberg / Getty

Donald Trump in shadowy profile speaking at a microphone and wearing a red "Make America great again" hat

Hearken to this text

Produced by ElevenLabs and Information Over Audio (NOA) utilizing AI narration.

Talking to donors earlier this month, former President Donald Trump laid out his plan for coping with campus protests: Simply deport the protesters.

“One factor I do is, any scholar that protests, I throw them in another country. You recognize, there are a whole lot of international college students. As quickly as they hear that, they’re going to behave,” the presumptive Republican nominee for president mentioned on Might 14, in line with The Washington Publish.

The menace is traditional Trump: vindictive, nonsensical, disproportionate, and primarily based on the belief that deportation is the reply to America’s issues. Protest is a necessary component of American freedom and isn’t itself towards the regulation. (Some protesters have been charged with crimes.) One would suppose it goes with out saying that U.S. residents can’t be deported for it. Though a few of these protesting the battle in Gaza and American help for it are worldwide college students, no proof signifies that the majority and even a big minority of these protesting on campuses are non-U.S. residents. (International nationals can lose their scholar visa if they’re suspended from college for any purpose, political or in any other case.) Briefly, Trump is proposing a heavy-handed plan that wouldn’t remedy the issue.

David A. Graham: Trump’s solely actual worldview is pettiness

Trump’s remarks about protesters comply with a sample seen elsewhere, through which he takes an concept already circulating in conservative circles and ratchets it up a notch. “I feel the scholars, in the event that they’re international college students on visas, their visas ought to be canceled and they need to be despatched house,” Florida Governor Ron DeSantis mentioned final month. “For these worldwide college students who defied college orders, and police instruction, in favor of appearing on pro-terrorist views, this could lead to fast expulsion from their host establishment and our beneficiant nation,” Senator Marco Rubio wrote in a letter to administration officers in Might. “No questions requested.”

Requested concerning the demand on the time, Biden White Home spokesperson John Kirby mentioned, “I might simply inform you that you simply don’t must agree with each sentiment that’s expressed in a free nation like this to face by the First Modification and the concept of peaceable protest.”

Calling DeSantis’s and Rubio’s statements nuanced could be incorrect, however Trump’s model is much more sweeping—no shock from somebody who has previously reportedly prompt taking pictures protesters. He conflates all of the protesters with worldwide college students, and proposes a penalty, deportation, not permitted for residents. People can lose citizenship for treason, and naturalized residents may be denaturalized for a small vary of offenses, however protesting U.S. international coverage just isn’t one—which is sweet, as a result of that might imply criminalizing dissent. However Trump has proven that though he fiercely resists even minor constraints on himself, he has no downside violating, or suggesting violating, the essential civil rights assured for different individuals by the Structure.

Prime 9 Ricotta cheese Vitamin information and Well being advantages

By
Robert Day
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0
Prime 9 Ricotta cheese Vitamin information and Well being advantages


Shopping for

Whereas shopping for, take into account what kind of ricotta you plan to purchase relying upon the composition of fats and moisture contents.

Entire milk ricotta is manufactured from complete milk, and the completed product shall include not more than 80% moisture and never lower than 11% milk fats.

Half-skim ricotta is manufactured from milk with diminished milk fats content material, and the completed product shall include not more than 80% moisture and fewer than 11% however not lower than 6% milk fats.

Ricotta (Ricotone) from whey is manufactured from whey, and the completed product shall include not more than 82.5% moisture and fewer than 1% milk fats.

Recent ricotta cheese is available year-round in groceries and supermarkets. Purchase contemporary ricotta in sealed containers/packs from refrigerated sections.

Good ricotta must be comfortable, creamy, moist, and grainy. It must be clear white or creamy with a candy or barely acidic taste. Keep away from any off-flavored, beyond-date merchandise.

Storing

Being a contemporary and comfortable cheese, ricotta is very perishable and have to be refrigerated in a well-sealed container. In the event you put together it at residence, make small batches regularly and retailer it effectively within the fridge for as much as every week.

Meals makes use of

Ricotta is a whey-based cheese and is finest used as a dessert cheese and in pastries. It blends effectively with sugar, condiment spices, and berry fruits, or is utilized in a variety of savory pasta dishes.

Listed below are some serving suggestions:

  • Get pleasure from contemporary ricotta combined completely with fruits and dried nuts as a dessert.

  • Put together spinach and ricotta cheese stuffed – ravioli and serve with sage butter or creamy tomato sauce.

  • In Russia and different Japanese European nations, ricotta is substituted for tvoróg (творо́г) in scrumptious Syrniki (сырники), a conventional candy pancake.

  • Torta di ricotta is an Italian dessert made with cream cheese and ricotta and flavoured with candied citrus peel and rum-soaked raisins (sultanas).

Security profile

Ricotta is a comfortable, low-calorie cheese and is low in sodium and saturated fat, and subsequently, advisable as a wholesome dairy product in those that are on a low sodium and fats food plan program.

Ricotta cheese comprises small quantities of tyramine and could be eaten in small portions by these on a tyramine-restricted food plan. (Supply: Queensland Authorities-low tyramine food plan: MAOI’s and food plan.)

Since Ricotta is whey-cooked cheese, it’s devoid of casein (which is the protein liable for milk allergy symptoms) and fewer allergenic.

Additionally learn ≻≻-

≺≺ American Cream cheese diet information.

≺≺ Cheddar cheese diet information.

≺≺ Again to Dairy merchandise from Ricotta cheese diet information.

≺≺ Again to Dwelling web page.

Additional Assets:

  1. USDA Nationwide Nutrient Database. (opens in new window).

  2. – USDA Specs for Ricotta Cheeses. (opens in new window).

  3. Queensland Authorities- low tyramine food plan..

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