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try interval training... walking or treadmill. Establish a based walking pace, then go fast for 30 seconds; if you have a HRM, push it up to 120-130, then back off, slow down, and let your HR return to normal. Don't stop, just slow down. When your back to normal walking HR, jack it back up again for another 30 seconds.…
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Find similar things online and upload the recipes... will be close enough.
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anything "prepared" is going to be high. Restaurant food is brutal.
