By Dr. Mercola
Many believe that eating healthy, organic foods and following a tight budget are like oil and water; they simply don't mix.
But in this case you can actually have your (organic) cake and eat it too, as a new study conducted by Portland State University Food Industry Leadership Center, for the Bulk is Green Council (BIG), has revealed a simple way to slash your organic food bill by nearly 90 percent!
Save Big Bucks on Organic by Buying in Bulk
In the first study of its kind to look into the benefits of buying in bulk, researchers revealed that Americans could save an average of 89 percent on costs by buying their organic foods in bulk, compared to organic packaged counterparts.
This includes foods in the following bulk categories:
|Organic Coffees & Teas||Organic Pasta||Organic Beans||Organic Spices|
|Organic Nut Butters||Organic Dried Fruit||Organic Flour & Grain||Organic Confectioneries|
Consumers who buy in bulk noted three top reasons for doing so:
- The ability to buy the exact quantity needed (leading to less food waste)
- Cost savings
- Less packaging, so more environmentally friendly
You may be able to bump up your savings even more if you're able to join a nearby buyer's club or food coop. The coop can purchase larger quantities of food in bulk, which is then split up and distributed among its members.
Significant Environmental Benefits, Too
Bulk foods obviously use far less packaging, but you may not realize how quickly this adds up. According to the report, if Americans purchased the following products in bulk for one year, it would save hundreds of millions of pounds of waste from going into landfills:
- Coffee: 240 million pounds of foil packaging saved from landfills
- Almonds: 72 million pounds of waste saved from landfills
- Peanut butter: 7 pounds of waste saved from landfills per family
- Oatmeal: Saves five times the waste of its packaged equivalent
There are benefits to manufacturers too, who can save an average of 54 percent on material and delivery costs by packing foods like nuts, dried fruit and trail mix in bulk.
Smart Tips for Bulk Food Shopping
Bulk food used to be relegated to bins at your grocery store, but nowadays you can buy large quantities of bulk items online, as well as find specialty bulk foods at your local health food store. You can also find bulk quantities of meat from local farmers.
Whether or not this is truly a good deal depends on a few factors:
- Will you use it up? Any food you purchase and throw away is, quite literally, akin to throwing your money in the trash. This is actually a major problem, as one-third of the food produced in the world is lost or wasted, according to a report commissioned by the Food and Agriculture Organization (FAO) of the United Nations.i This massive number equates to 1.3 billion tons of food annually.
So while a 50-pound bag of organic brown rice or a 15-pound bag of nuts may seem like a good deal, keep in mind that grains and nuts easily go stale and rancid when stored for too long, as well as may attract bugs. When storing any bulk dry goods, use airtight containers and keep them in a cool, dry and dark place. Raw nuts should be kept in the refrigerator.
The same goes for buying large quantities of perishable goods like meat or produce. If you have a lot of freezer space, purchasing organic grass-fed beef, for instance, in bulk quantities makes sense only if it will save you money and you will use it up before it goes bad (to keep costs even lower, look for inexpensive roasts or ground meat).
- Is it really less expensive? Don't just assume it is ? check the unit price of different sizes and packaging options to find out which is really the best deal (of course you can also factor in "savings" in the form of less environmental waste for bulk items).
- Is it healthy? Just because it's organic and in bulk, doesn't mean it's good for you. Pasta, candy, most grains and even dried fruit are examples of common bulk items that are far from healthy. These foods should be eaten only in limited quantities, if at all, so buying in bulk is not necessarily the best idea for your health.
How Else Can You Slash Your Food Bill and Still Eat Healthy?
There are many strategies available to stretch your food dollars while feeding your family healthy foods. Rather than wasting money on expensive cereal boxes and bags of chips, put your money toward foods that will serve your health well, such as raw organic dairy, cage-free organic eggs, fresh vegetables and fermented foods you make at home (fermented foods are incredibly economical because you can use a portion of one batch to start the next).
The following strategies will also make it easier to eat well on a tight budget:
- Identify someone to prepare meals. Someone has to invest time in the kitchen to prepare your meals, or else you will succumb to costly and unhealthy fast food and convenience foods. So it will be necessary for either you, your spouse, another family member or someone you pay to prepare your family's meals from locally grown healthful foods.
- Become resourceful: This is an area where your grandmother can be a wealth of information, as how to use up every morsel of food and stretch out a good meal was common knowledge to generations past. Seek to get back to the basics of cooking -- using the bones from a roast chicken to make stock for a pot of soup, extending a Sunday roast to use for weekday dinners, learning how to make hearty stews from inexpensive cuts of meat, using up leftovers and so on.
- Plan your meals: If you fail to plan you are planning to fail. This is essential, as you will need to be prepared for mealtimes in advance to be successful. Ideally this will involve scouting out your local farmer's markets for in-season produce that is priced to sell, and planning your meals accordingly. But, you can also use this same premise with supermarket sales or, even better, produce from your own vegetable garden.
You can generally plan a week of meals at a time, make sure you have all ingredients necessary on hand, and then do any prep work you can ahead of time so that dinner is easy to prepare if you're short on time in the evening.
It is no mystery that you will be eating lunch around noon every day so rather than rely on fast food at work, before you go to bed make a plan as to what you are going to take to work for lunch the next day. This is a simple strategy that will let you eat healthier and save money, especially it you take healthy food from home in with you to work.
- Avoid food waste: According to a study published in the journal PloS One, Americans waste an estimated 1,400 calories of food per person, each and every day.ii The two steps above will help you to mitigate food waste in your home, and you may also have seen my article titled 14 Ways to Save Money on Groceries. Among those tips are suggestions for keeping your groceries fresher, longer, and I suggest reviewing those tips now.
- Buy organic animal foods. The most important foods to buy organic are animal, not vegetable, products (meat, eggs, butter, etc.), because animal foods tend to concentrate pesticides in higher amounts. If you cannot afford to buy all of your food organic, opt for organic animal foods first.
What May be Even Better Than Buying Bulk?
Getting your food "direct" from the grower! You may be surprised to find out that by going directly to the source you can get amazingly healthy, locally grown, organic food for less than you can find at your supermarket. This gives you the best of both worlds: food that is grown near to you and sold with minimal packaging, cutting down on its carbon footprint and giving you optimal freshness, as well as grown without chemicals, genetically modified (GM) seeds, and other potential toxins.
Restaurants are able to keep their costs down by getting food directly from a supplier. You, too, can take advantage of a direct farm-to-consumer relationship, either on an individual basis or by joining a food coop in your area. To find these types of real foods, grown by real farmers who are eager to serve their communities, visit LocalHarvest.org.
- i Food and Agriculture Organization (FAO) of the United Nations, Global Food Losses and Food Waste 2011
- ii PLoS ONE 4(11): e7940.
By Dr. Mercola
Dr. Andrew Saul has over 35 years of experience in natural health education, and holds a number of certificates for teaching clinical nutrition.
He's a recipient of the Citizens for Health Outstanding Health Freedom Activist Award, and was named as one of the seven natural health pioneers by Psychology Today.
Dr. Saul is currently editor-in-chief of The Orthomolecular Medicine News Service, and has authored over 100 publications and seven books, including Hospitals and Health: Your Orthomolecular Guide to a Shorter Hospital Stayi, which is the topic of this interview.
He is perhaps most prominently known for his appearance in the film Food Matters.
Hospitals and Health
Dr. Saul co-authored Hospitals and Health with Dr. Steve Hickey, and Dr. Abram Hoffer, the famous Canadian psychiatrist who, in 1953, demonstrated that high doses of niacin could cure schizophrenia and other similar mental disorders.
"Dr. Hoffer, in his study of biochemistry... noted that over the years there had been attempts to treat psychiatric illnesses by communities that didn't have hospitals. One was the Quaker community. And the Quakers, Dr. Hoffer said, found that if they took the mentally ill; put them in a nice house, gave them good food, and gave them compassionate care, they had a 50 percent cure rate," Dr. Saul says.
"Dr. Hoffer commented that drugs have about 10 percent cure rate. He was thinking that drugs might actually be going in the wrong direction, and hospitals give a lot of drugs... When people go into the hospital, they're going to have problems... Statistically, there are so many errors in hospitals that the average works out to one error per patient per day at the minimum. If you're in a hospital for four days, you can expect four medical errors in that time."
According to the 2011 Health Grades Hospital Quality in America noticed doctors or hospitalStudyii, the incidence rate of medical harm occurring in the United States is estimated to be over 40,000 harmful and/or lethal errors each and EVERY day.
Hospitals have become particularly notorious for spreading lethal infections. In the United States, more than 2 million people are affected by hospital-acquired infections each year, and a whopping 100,000 people die as a result. According to the Health Grades report, analysis of approximately 40 million Medicare patients' records from 2007 through 2009 showed that 1 in 9 patients developed such hospital-acquired infections! The saddest part is, most of these cases could likely have been easily prevented with better infection control in hospitals?simple things such as doctors and nurses washing their hands between each patient, for example.
Hospitals, home and nursing home care account for over one-third of the $2.6 trillion the United States spends for health care.iii This is TRIPLE what we surrender to drug companies. It wouldn't be so bad if we actually received major benefits for this investment, but, as Dr. Saul's book reveals, this oftentimes is not the case...
Hospital Nutrition and Supplements
However, there are solutions; it is possible to make hospitals better, and the book addresses this in depth. Nutrition is a key element. As Dr. Saul points out, hospital food is almost universally associated with bad food. Most of it is highly processed, but you can sometimes get better fare simply by asking for a vegetarian meal. He also explains why it can be helpful to get a simple note from your primary care physician if you take vitamins and want to continue taking them while in the hospital. And, your rights, should the staff insist you can't take them while staying there.
"If you want to take vitamins in the hospital, go ahead and do it," Dr. Saul says. "On the other hand, if the hospital, your physician, or surgeon, can explain to you why, for a particular procedure or a particular medication, you cannot take the vitamin, then you can accommodate that request if they are highly specific. Usually what happens is they'll say,
"You can't take any vitamins." But that's just not true. Everyone should take vitamin C before they go to the hospital. They should take vitamin C before they go to the dentist for less infection, less pain, quicker healing time, and less bleeding. The same is true with surgery. People who take high doses of vitamin C are much less likely to have blood clotting in healing, inflammation, and other complications that, unfortunately, are fairly familiar among surgical staff.
If someone says, "You can't take vitamin E because we're going to give you Warfarin (Coumadin)," that's a reasonable point. But then... there is evidence that if you take the vitamin E, you don't need Warfarin.
I had a client once who had this exact dilemma. He had thrombophlebitis, and he was on Warfarin. He wanted to take vitamin E instead... He said, "Well, what should I do?" I said, "The best thing to do is to gradually decrease the drug with your doctor's cooperation while increasing the vitamin ? again, with your doctor's cooperation. Talk to your doctor. The doctor that put you on the drugs should be the one that you'll talk to about the drugs."... He said, "I don't want to talk to the doctor about this." He actually was afraid to talk to his doctor. He did not want the confrontation. What he did instead was he just started taking the vitamin E. Eventually, his clotting time was extended to the point where the doctor said,
"What's going on?"
... Too much Warfarin causes extended bleeding. Too much vitamin E can also cause slightly extended bleeding, but not out of the normal range. I said to him... "You got to talk to your doctor. If your doctor's asking what's going on, [then] tell him. He'll take you off the Coumadin." The fellow talked to the doctor, and the doctor took him off the vitamin E..."
Unfortunately, that's a typical example of "standard care." Dr. Saul, on the other hand, believes one of the first things doctors need to do is to make sure each patient has a multivitamin with each meal. The same goes for inmates in prisons, and senior citizens in nursing homes.
"Diets in institutions are terrible," Dr. Saul says. "We can change that right away. People have to refuse the crap that they put on the plate and demand fresh, whole, unprocessed food. If enough people do that, the hospitals will do it. This is something that we can do. Vitamins, multivitamin supplements we can do...
The next thing that you can do is demand to be addressed by your title. Do not let them call you by your first name. You are a Mr., Ms., Mrs., or a Dr. This is a small point seemingly, but it can actually change your care.
Another thing that people need to do when they go into the hospital, and I got this from a nurse herself, she said, "Bring a guard.
I would never let a family member go into the hospital alone. Make absolutely sure that a friend or family member is with them 24 hours a day." What does this do? It makes sure that mistakes aren't made, or if mistakes are made, you've got a witness. At the very least, the person is going to have some company. That's something we can do. Not everybody has an advocate. Not everybody has family members available, but this is still a doable situation. What else can we do about hospitals? We can avoid them..."
Knowing How to Play "the Hospital Game" Can Help Keep You Alive
One of the reasons I am so passionate about sharing the information on this site about healthy eating, exercise, and stress management with you is because it can help keep you OUT of the hospital. But if you do have to go there, you need to know how to play the game.
"Dr. Steve Hickey is an authority on game theory, cybernetics, and all kinds of mathematical stuff..." Dr. Saul says. "Dr. Hickey wrote a chapter in Hospitals and Health specifically on the "hospital game" and how to play it. He... demonstrates that the outcome depends on you... If you just go in... [they] take you to bed and you keep quiet, you're what Dr. Hoffer calls a "pious patient."
Pious patients tend to get killed.
... The lowest estimate makes hospitals one of the top 10 causes of deaths in the United States... The highest estimate makes hospital and drugs the number one cause of death in the United States...
We can fix this problem. We can make a change. But the only way it's going to happen is if you know how to play the game. That's why Hospitals and Health ? I think ? will really come in handy. Abraham Hoffer practiced for 55 years. He ran hospitals. He had so much experience, and what does it still boil down to? Common sense ? good food, good care, as few drugs as possible, and taking charge of your own health."
Why Avoiding Elective Procedures During July May Be a Lifesaving Choice
What's my personal recommendation when it comes to hospital stays? Naturally, my number one suggestion is to avoid hospitals unless it's an absolute emergency and you need life-saving medical attention. In such cases, it's worth taking Dr. Saul's recommendation to bring a personal advocate; a relative or friend who can speak up for you and ensure you're given proper care if you can't do so yourself.
If you're having an elective medical procedure done, remember that this gives you greater leeway and personal choice?use it!
Many believe training hospitals will provide them with the latest and greatest care, but they can actually be more dangerous. As a general rule, avoid elective surgeries and procedures during the month of July because this is when brand new residents begin their training. According to a 2010 report in the Journal of General Internal Medicine, lethal medication errors consistently spike by about 10 percent each July, particularly in teaching hospitals, due to the inexperience of new residents.iv Also be cautious of weekends.
"Sometimes, your best bet for a hospital is a relatively small local one," Dr. Saul advises.
Who has the MOST Power During Your Hospital Stay?
"The most important thing to remember is this: the hospital power structure," Dr. Saul says. "No matter what hospital you go in? Maybe you've got to be in a teaching hospital. Maybe you don't have a lot of choices. Maybe you are there because of financial issues. Maybe it's because of geographical issues. Maybe it's because it was an emergency, and you woke up in the hospital. Maybe you have to be there on a weekend...
The question is, "Are you going to walk out the front door, or be wheeled out the back?"
Now, here's what people need to do. They need to understand that when they are faced with hospitalization, the most powerful person in the most entire hospital system is the patient.
The system works on the assumption that the patient will not claim that power... You might have set that up with a document. If you have a power of attorney, a living will, or other types of paperwork or someone is responsible, then we know who's responsible. But let's say that it's just an ordinary situation?the patient has the most power.
A patient can say, "No. Do not touch me." And they can't. If they do, it's assault, and you can call the police. Now, they might say, "Well, on your way in, you signed this form."
You can unsign it. You can revoke your permission. Just because somebody has permission to do one thing, it doesn't mean that they have the permission to do everything. There's no such thing as a situation that you cannot reverse. If you can make amendments to the U.S. Constitution, you can change your mind about your own personal healthcare. It concerns your very life. You don't want to cry wolf for no reason, but the patient has the potential to put a stop to anything; absolutely anything.
If the patient doesn't know that, if they're not conscious, or if they just don't have the moxie to do it, the next most powerful person is the spouse. The spouse has enormous influence and can do almost as much as the patient. If the patient is incapacitated, the spouse can probably do much more than the patient.
If there is no spouse present, the next most powerful people in the system are the children of the patient... You'll notice that I haven't mentioned doctors or hospital administrators once. That's because they don't have the power. They really don't. They just want you to think that you do. It is an illusion that they run the place. The answer is ? you do. They're offering you products and services, and they're trying to get you to accept them without question.
... [W]hen you go to the hospital, bring along a black Sharpie pen, and cross out anything that you don't like in the contract. Put big giant X's through entire clauses and pages, and do not sign it. And when they say, "We're not going to admit you," you say, "Please put it in writing that you refuse to admit me." What do you think your lawyers are going to do with that? They have to [admit you]. They absolutely have to...
It's a game, and you can win it. But you can't win it if you don't know the rules. And basically, they don't tell you the rules. In Hospitals and Health, we do."
The book, Hospitals and Health is available through any online bookseller, including Amazon, or you can order an autographed copy at www.DoctorYourself.com. Knowing how to prevent disease so you can avoid hospitals in the first place is clearly your best bet. But knowing what to do to make your hospital stay as safe and healing as possible is equally important. For the inside scoop, I highly recommend reading the book.
- i Hospitals and Health: Your Orthomolecular Guide to a Shorter, Safer Hospital Stay
- ii HealthGrades 2011 Healthcare Consumerism and Hospital Quality in America Report
- iii US Health care costs, KaiserEdu.org
- iv "A July Effect in Fatal Medication Errors: A Possible Effect of New Medical Residents," Journal of General Internal Medicine, August 2010: 25(8); 774-779
Death by Medicine
What Your Local Hospital is Hoping You Won't Discover
By Dr. Mercola
If you're looking for a nutritious, quick snack, nuts (raw, organic and in moderation) are a near perfect option.
With healthy fats, fiber, plant sterols and many vitamins and minerals, nuts pack a powerful nutritional punch, all wrapped up in a tiny bite-sized package.
In fact, a recent epidemiologic study revealed that nuts offer many benefits for your health, even reducing your risk of serious chronic disease.
Nuts Support Heart Health, Lower Diabetes, Metabolic Syndrome Risk
There have not been many epidemiologic studies undertaken to assess the effect of nut consumption on health risks, but a recent study involving more than 13,000 people, published in the Journal of the American College of Nutrition, set out to do just that.
Those who ate nuts gained numerous benefits compared to non-nut eaters, including:
- Decreased body mass index and waist circumference
- Lower systolic blood pressure
- Lower weight
- Less likelihood of having two risk factors for metabolic syndrome: high blood pressure and low HDL (good) cholesterol (for nut consumers)
- Less likelihood of having four risk factors for metabolic syndrome: abdominal obesity, high blood pressure, high fasting glucose and a lower prevalence of metabolic syndrome (for tree nut consumers)
"Nut/tree nut consumption was associated with a decreased prevalence of selected risk factors for cardiovascular disease, type 2 diabetes, and MetS [metabolic syndrome]."
Other research has further proven that nuts, such as almonds, confer superior heart health benefits to complex carbs like whole-wheat muffins; a study in the journal Circulation found people with abnormally high level of lipids, such as cholesterol, in their blood, were able to significantly reduce their risk factors for coronary heart disease by snacking on whole almonds.i Those who snacked on whole-wheat muffins got no such benefit.
It's likely that nuts impact your heart health in numerous ways. For instance, many (walnuts, hazelnuts, pecans, Brazil nuts, almonds, cashews and peanuts) contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors. L-arginine is a key nutrient in promoting efficient blood flow and overall cardiovascular function. L-arginine is considered one of the "semi-essential" amino acids?meaning, often your body can't produce it in sufficient quantities, so you must obtain adequate quantities from your diet.
Will Eating Nuts Make You Fat?
It's one of the biggest nutritional myths of all times that eating a food high in healthy fat will make you fat. If you're watching your weight, a small handful of nuts like almonds is a better snack choice than a snack high in complex carbohydrates, such as a bran muffin. In one study comparing those who ate a low-calorie diet that included either almonds or complex carbs, the almond group had a:ii
- 62 percent greater reduction in their weight/BMI
- 50 percent greater reduction in waist circumference
- 56 percent greater reduction in body fat
A separate study in the journal Obesity also found that eating nuts two or more times per week was associated with a reduced risk of weight gain.iii
Which Nuts are Healthiest?
You can't really go wrong when choosing nuts to eat, as long as you pay attention to quality. By this I mean look for nuts that are organic and raw, not irradiated or pasteurized (see below for more details). One exception is peanuts, which I typically avoid, and which are technically in the legume family. Along with being one of the most pesticide-laden foods you can eat, most peanuts are also contaminated with aflatoxin, a carcinogenic mold. My favorite nuts are pecans, walnuts, almonds and hazelnuts. Generally speaking, each type of nut will offer a slightly different mix of nutrients for your health. For instance:
- Almonds: One of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids and phenolic acids, which are typically associated with vegetables and fruits. As the Almond Board of California reported, a study in the Journal of Agricultural and Food Chemistry even revealed that a one-ounce serving of almonds has a similar amount of total polyphenols as a cup of steamed broccoli or green tea.iv
- Walnuts: Walnuts are good sources of plant-based omega-3 fats, natural phytosterols and antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable."v Plus, walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well.
- Pecans: Pecans contain more than 19 vitamins and minerals, and research has shown they may help lower LDL cholesterol and promote healthy arteries.
- Brazil Nuts: Brazil nuts are an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may help prevent cancer.
Most Almonds in North America are Pasteurized -- Even if They're Labeled Raw
Unfortunately, it is difficult to find raw almonds in the United States, because the U.S. Department of Agriculture implemented a mandatory pasteurization program for almonds in 2007. The Almond Board of California states they have conducted independent nutritional lab analyses that show pasteurization does not degrade the nutritional value of almonds, but this is also what is falsely claimed for pasteurized milk -- that the pasteurization process does not change its nutritional composition, or allergenicity. We know, however, that raw milk and pasteurized milk are two very different foods from a health standpoint, and it stands to reason that raw and pasteurized almonds are too.
The Almond Board of California again states that the pasteurization processes for almonds are slightly different from the one used for milk and juice in that they only treat the surface of the nut, but the Cornucopia Institute states the USDA mandate "requires sanitation of almonds with a toxic fumigant or treatment with high-temperature heat."viSo please be aware that if you purchase almonds in North America, they will have gone through one of the following pasteurization methods:
- Oil roasting, dry roasting, or blanching
- Steam processing
- Propylene Oxide (PPO) treatment (PPO is a highly toxic flammable chemical compound, once used as a racing fuel before it was prohibited for safety reasons)
Pasteurized almonds sold in North America can still be labeled "raw" even though they've been subjected to one of the treatment processes listed above. There are generally no truly "raw" almonds sold in North America, so don't be misled. It is possible to purchase raw almonds in the U.S., but it has to be done very carefully from vendors selling small quantities that have a waiver from the pasteurization requirement. The key is to find a company with the waiver that is NOT pasteurizing them. I personally enjoy raw almonds nearly every day, as it is an outstanding food.
Eating Nuts in Moderation is Best
You need to be cautious with the quantity of nuts you eat, but this is not because they will make you "fat," as many believe. Instead, the reason for moderation is that almost all nuts are top heavy in omega-6 fats and can upset your omega-6/omega-3 ratio. As explained by Dr. Paul Jaminet, a trained astrophysicist and author of the book, Perfect Health Diet:
"It's really important to be low in omega-6 fats ? When you're eating low-carb, you're necessarily eating a high-fat diet, and the quality of your fats becomes very important. It's very important to keep down the level of omega-6 fats, because the polyunsaturated fats in general become toxic if you get too much. That's where you really have to avoid all these vegetable oils, because they can be very high in omega-6. Things like corn oil, safflower oil, soy bean oil ? even canola oil ? just have too much polyunsaturated fat."
Nuts also contain polyunsaturated fats, and certain nuts, like pistachios and cashews, contain slightly higher amounts of carbohydrates than nuts like almonds and walnuts, which is important to keep in mind if you're following a low-carb diet, and especially if you have high levels of insulin, high blood pressure, excess weight, high cholesterol or diabetes.
- i Circulation. 2002 Sep 10;106(11):1327-32.
- ii Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72.
- iii Obesity (2007) 15, 107?116; doi:10.1038/oby.2007.507
- iv J. Agric. Food Chem., 2006, 54 (14), pp 5027?5033
- v Antioxidative Polyphenols from Walnuts, Phytochemisty, August 2003: 63(7); 795-801, Toshiyuki Fukuda, et al.
- vi The Cornucopia Institute, The Authentic Almond Project
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