Tag: Diet

Articles, Diet and Nutrition June 2, 2023November 23, 2023

Apps to Make Eating Healthy Easier

If you are wondering why a balanced diet is important, you are not alone. To simply put, healthy, balanced diets are important for maintaining good health and feeling good. The majority of us can get all the nutrients we need by eating a healthy and varied diet, but individuals with special dietary needs, such as athletes, may need additional support through the use of protein powders and protein bars.

You need nutrients for day-to-day activities, for protecting your cells from damage caused by the environment, and for repairing any damage you might have done to your cells. Protein strengthens the immune system and rebuilds injured tissue. Your body is fueled by carbohydrates and fats, while it also relies on vitamins and minerals to function properly. Your cells benefit from antioxidants like Vitamin A, C, and E, while B vitamins help you produce energy from food. Sodium and potassium help transmit nerve signals, while calcium and phosphorus strengthen your bones. All of these functions are compromised by a poor diet.

So, if you are someone struggling to find the perfect food plan full of nutrients and vitamins, then this article is for you. We have compiled a list of apps that will guide you in this journey of healthy eating. For now, just make sure that you have a reliable internet as you do not want delays and lags running these apps. Spectrum Internet is a great option, if you happen to look for suggestions.

Anyway, below are some of these apps to download:

MyPlate Calorie Counter

With this fantastic free app, MyPlate users can monitor their calorie intake and lose weight. The program includes a database of over 2 million foods, a barcode scanner, an 8-week meal plan, personalized daily calorie goals, and progress tracking.

Additionally, the app features in-app workouts, water intake tracking, and real-time support from a community of motivational users. If you pay for an upgraded membership, you are offered advanced statistics, exclusive workouts, and no ads.

MyNetDiary

This amazing app allows you to track your food intake, workouts, medications, and even water intake. MyNetDiary helps you keep track of both your food intake and exercise when you are trying to lose weight. If you set a weight goal, the app shows you how quickly you can reach it based on your daily food and exercise logs.

By taking into account your height, weight, age, and target weight, MyNetDiary will calculate your calorie intake. A premium version of MyNetDiary is available if you wish to track macros and calories better. Additionally, the premium version of the app lets you customize meals based on your diet type such as low protein, vegetarian, vegan, Mediterranean, and gluten-free.

Mealime

The main concept behind this app is the convenience of meal delivery combined with a diet plan. This app allows you to create a condensed grocery list that you can shop at your favorite stores or online according to your preferences. Just add whatever meals you enjoy to your meal plan and the app will create a condensed grocery list based on your preferences.

Mealime offers customized suggestions based on every individual’s diet, and its Meal Planner Pro subscription platform even offers advanced features. Are you curious about its recipe variety? Our guarantee is that all you’ll say is “wow”. This recipe collection was developed with quick and easy in mind so that you don’t have to be an expert cook to master it.

Paprika

This recipe management application syncs recipes automatically between devices and allows you to capture online recipes. The Paprika app lets you save recipes while browsing the web, which you can then add to your recipe collection. You can enter recipes from blogs, non-compatible websites, and even major food magazines’ websites with just a click. You can also add your own recipes to the system so that everything is in one place. Additionally, it is easy to create grocery lists and meal plans based on saved recipes.

Yummly

Yummly provides cooking enthusiasts with instructions and suggestions based on a combination of online recipes as well as company signature recipes and video content. Additionally, the app incorporates helpful features, such as a recipe planner and an Instacart integration. The Yummly app is my go-to for healthy recipes.

You can filter and organize recipes based on cuisine, course, diet, and ingredients to find something that works for you. Additionally, you can create custom collections with your favorite recipes and add ingredients to your shopping list.

Wrapping up

That is all for this post. We hope you find these apps helpful and start eating healthy soon. Let us know which app did you like the most in the comments section below.

References

The 10 Best Nutrition Apps (healthline.com)

The 11 Best Meal Planning Apps to Help You Lose Weight (healthline.com)

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Articles, Diet and Nutrition May 29, 2023November 24, 2023

Dry Fasting vs Water Fasting: Benefits, Risks and Insights

Dry Fasting and Water Fasting are two distinct fasting methods, each with its own set of health benefits including improved mental clarity and accelerated weight loss. In dry fasting, you challenge yourself to abstain from food and water for a specific period. Sounds tough, doesn’t it? Well, water fasting offers a different approach. Here, you can still hydrate yourself while skipping meals.

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You might be curious to know which type of fasting is the best fit for you, or maybe you’re just interested to know how they work. No matter the reason, we’re here to lay out the facts clearly and help you understand these practices better.

As you delve into the intricacies of dry fasting and water fasting, take a moment to consider a more structured approach to your health with the assistance of health apps like Lasta Fasting. This app, designed to support healthy weight loss, is equipped with meal planning and fasting features. In the realm of fasting methods, the app offers fasting reminders (trackers), useful articles and personal recommendations. So, whether you’re intrigued by different fasting methods or simply seeking a more manageable approach to begin fasting, consider giving Lasta Fasting a try, by taking the quiz, and experience the benefits of intermittent fasting with a structured and sustainable twist.

What is dry fasting for?

Dry fasting involves refraining from both food and water for a specified period. It is primarily used for weight loss purposes and is considered a form of intermittent fasting. There are different types of dry fasting, including hard dry fasting and soft dry fasting.

Hard Dry Fasting: With hard dry fasting, you avoid any contact with water, including not brushing your teeth, showering, or using a mouthwash during the fasting period. This type of dry fasting is considered more challenging and requires careful consideration and preparation. The purpose of hard dry fasting is to create a state of extreme water deprivation within the body. Proponents of hard dry fasting believe that this intense level of fasting can potentially provide additional benefits, including accelerated weight loss and a more profound detoxification effect
Soft Dry Fasting: Soft dry fasting allows for limited contact with water for hygiene purposes. You can brush your teeth, floss, use mouthwash, and take showers without disrupting your fast. It offers a more flexible approach compared to hard dry fasting. The purpose of soft dry fasting is to create a fasting state while still allowing some level of external moisture absorption. By limiting direct water consumption, proponents of soft dry fasting believe that it can provide benefits such as weight loss and potential detoxification effects.

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What is water fasting for?

Water fasting is a practice where you abstain from consuming anything except water for a specific duration, typically ranging from 24 to 72 hours. It is a more common and widely practiced form of fasting and can be practiced for various reasons, including weight loss, detoxification, spiritual or religious purposes, or as preparation for surgical procedures.

Comparing the benefits and risks associated with both fasting methods

Both dry fasting and water fasting offer potential benefits, but it’s important to consider the risks involved as well. Here’s a breakdown of the benefits and risks associated with both types of fasting:

Dry Fasting Benefits

Weight Loss: Dry fasting may lead to weight loss, as the body uses stored fat for energy when no food or water is consumed.
Potential for Ketosis: Dry fasting can potentially induce a state of ketosis by forcing the body to utilize its stored energy reserves, particularly fat.
Detoxification: Many individuals claim that it can cleanse the body by helping eliminate toxins and water weight. For instance, a one-day dry fast could help you eliminate the same amount of water weight and toxins as a three-day water fast.

Dry Fasting Risks

Dehydration: Dry fasting involves abstaining from both food and water, which can lead to dehydration if not done carefully.
Electrolyte Imbalances: The absence of water intake during dry fasting can disrupt electrolyte balance in the body, potentially leading to health complications.
Nutritional Deficiencies: With no food or water consumed, it can be challenging to meet your body’s nutritional needs during a dry fast, which may result in deficiencies if prolonged.

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Water Fasting Benefits

Weight Loss: Water fasting can be an effective method for weight loss, as it limits calorie intake and promotes fat burning.
Potential Health Benefits: Studies suggest that water fasting may improve blood sugar control, reduce inflammation, and offer protection against certain conditions like cancer and neurodegenerative disorders.
Simplicity and Safety: Water fasting is generally considered safer and easier to implement compared to dry fasting.

Water Fasting Risks

Nutritional Deficiencies: Prolonged water fasting can lead to nutrient deficiencies, as the body may not receive essential vitamins, minerals, and other nutrients.
Muscle Loss: During water fasting, the body may break down muscle tissue for energy, potentially resulting in muscle loss.
Adverse Reactions: Some individuals may experience adverse reactions such as dizziness, fatigue, or low blood sugar levels during water fasting, especially if done for extended periods.

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Is dry fasting more effective for weight loss?

People often turn to fasting as a means to shed pounds, and some individuals believe that dry fasting, as opposed to water fasting, can enhance the weight loss effects better. However, it is important to note that research on fasting, especially dry fasting, is still in its early stages.

While certain studies suggest that there are potential weight loss benefits associated with intermittent dry fasting, it remains uncertain whether these effects are specific to dry fasting or just fasting in general. In essence, the current lack of sufficient research makes it difficult to determine conclusively whether dry fasting leads to greater weight loss compared to other fasting methods.

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What should you consider when choosing between both fasting methods?

When deciding between a dry fast and a water fast, it’s essential to consider your goals and individual circumstances. Here are some factors to consider:

Hydration: If you have an acidic stomach or are concerned about maintaining proper hydration during fasting, water fasting may be a suitable choice, as it allows for water consumption.
Detoxification: Dry fasting is often associated with claims of detoxification and potential health benefits. If your goal is to focus on detoxifying the body, dry fasting may be worth considering.
Duration of the fast: You should also keep in mind the duration of both fasting methods. Dry fasting is generally practiced for shorter periods compared to water fasting. While dry fasts typically last between 3-7 days, water fasts can extend from 7-14 days or longer.
Metabolic activation: Dry fasting has been claimed to activate metabolism and potentially aid in weight management. If boosting your metabolism is a priority, dry fasting might be worth exploring.
Reaching ketosis is your goal: Dry fasting has been associated with a faster onset of ketosis, a metabolic state where the body uses stored fat for energy. Achieving medium to deep levels of ketosis can occur within 24 hours of dry fasting.

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Who should consider dry fasting?

Dry fasting is often recommended for individuals who have prior experience with fasting and understand the potential risks involved. It is generally considered a more extreme form of fasting and requires careful consideration and knowledge of one’s body’s response to fasting.

It is important to note that certain groups of people should avoid dry fasting. Individuals with underlying medical conditions, pregnant or breastfeeding women, individuals with a history of disordered eating, and those taking medications should consult with a healthcare professional before attempting dry fasting.

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Who Should Consider Water Fasting?

Water fasting can be a suitable starting point for individuals new to fasting or those without prior fasting experience. It is a relatively straightforward fasting method compared to more complex approaches like alternate-day fasting or an extended fast.

Water fasting has also been associated with improved insulin sensitivity, which can benefit individuals with conditions like insulin resistance or prediabetes. It may also help regulate hormones like leptin, which plays a role in appetite regulation. Individuals interested in improving their metabolic health may consider water fasting under appropriate guidance.

Like dry fasting, water fasting should be avoided by individuals with underlying medical conditions, pregnant or breastfeeding women, those with a history of disordered eating, and individuals taking medications.

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Conclusion

Both dry fasting and water fasting offer unique approaches and potential benefits. Remember, whether you choose to explore dry fasting or water fasting, it’s important to prioritize your health and approach fasting with caution. Stay hydrated, prioritize nutrition, and if you have any underlying medical conditions or concerns, always consult with a healthcare professional before embarking on any fasting regimen.

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Articles, Diet and Nutrition July 21, 2022November 24, 2023

Vitamin K: Be Careful With How Much You Get

Vitamin K is a fat-soluble vitamin that is mainly found in leafy green vegetables. It is also produced by the bacteria in our gut. It has many important functions, including helping clot blood and keeping bones healthy. However, if you’re not cautious, you might end up overeating this valuable nutrient.

In this article, we’ll discuss five cases that can lead to excess vitamin K intake.

So, without further ado, let’s get started!

1.) You’re Not Careful With Your Supplement Use

If you are using supplements containing vitamin K, it’s important to be careful with how much you take. It’s easy to accidentally take too much of this nutrient if you’re not paying attention.

Be sure to read the instructions on your supplement bottle carefully. Do not take more than the recommended amount.

2.) You Eat a Lot of Foods That Are High in Vitamin K

There are certain foods that are naturally high in vitamin K. These include green leafy vegetables, broccoli, Brussels sprouts, and kale.

If you consume a lot of these foods, you may be at risk of overeating it. So, it is highly recommended that you talk to a dietitian about how to plan your meals so that you’re not getting too much of this nutrient.

3.) You Have a Health Condition That Increases Your Risk

There are some health conditions that can increase your risk of overeating vitamin K. Some of these conditions include liver disease, kidney disease, and certain types of cancer.

It’s vital to talk to your doctor or nutrition specialist about your health conditions. They can help you manage your vitamin intake so that you don’t accidentally overeat this nutrient.

4.) You’re Pregnant or Breastfeeding

You might be at risk for vitamin K overconsumption if you’re pregnant or breastfeeding. This is because your body needs more of this nutrient to support your growing baby.

However, it’s important not to take more than the recommended amount during pregnancy. Taking too much of this nutrient can be harmful to both you and your baby.

5.) You Take Certain Medications

Certain medications can increase your risk for overeating vitamin K. These medications include blood thinners such as warfarin (Coumadin), antibiotics, and chemotherapy drugs.

In case you take any of these medications, be sure to talk to a nutrition specialist about your vitamin K intake. They can help you manage your intake and tell you what not to eat when on warfarin so that you don’t accidentally take too much Vitamin K.

What are the Results of Consuming Too Much Vitamin K?

The results of consuming too much Vitamin K can be severe. It is a fat-soluble vitamin, meaning that it can build up in your body and cause toxicity if you consume too much of it.

The symptoms of Vitamin K toxicity include:

Nausea and vomiting
Diarrhea
Stomach pain
Jaundice (yellowing of the skin and eyes)
Bruising or bleeding more easily than normal

If you believe you might be experiencing any of these symptoms, it is important to stop taking vitamin supplements and seek medical attention immediately. Vitamin K toxicity is a serious condition that can be fatal if left untreated.

Keep Yourself Healthy

Vitamin K is an important vitamin that our bodies need to function properly. However, too much of this vitamin may be harmful and lead to health problems.

If you are concerned that you or a loved one may be eating too much, please consult with your doctor. There are many potential causes of excessive vitamin intake, and it is best to seek professional help in order to determine the underlying cause.

Once the root cause has been identified, steps can be taken to address it and ensure that an adequate level of this important nutrient is being consumed.

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How To Build Muscle on a Vegetarian Diet

Articles, Diet and Nutrition October 3, 2021August 8, 2024

3 Ways to Build Muscle on a Vegetarian Diet

The vegetarian diet is common as many people have adopted this lifestyle for a variety of reasons. Some of the reasons are nutritional and health-related, such as lowering blood pressure and cholesterol. But there is a popular belief that building muscle on a vegetarian diet can be difficult and stressful because animal proteins are synonymous with muscle growth. However, there’s no need to fear because developing muscle as a vegetarian is absolutely possible. Read on for three tips on how to build strong, long-lasting muscle on a vegetarian diet.

1. Be Aware of Your Calorie Intake

The stepping stone in achieving your fitness objectives is to calculate the number of calories you need to consume in order to maintain, or increase, your weight. Keep in mind that consistency is the key when it comes to fitness. So, if you want to gain muscle, be sure that what you’re consuming is adequate. This rule applies to everyone, regardless of eating style.

When following a vegetarian or vegan diet, protein intake tends to be one of the areas where most people miss the mark. Therefore, protein intake needs to be closely monitored, because protein is the pillar of muscle growth. Bear in mind that carbs are crucial as well, so make sure you’re eating enough to meet your energy needs. Other than that, investing in some kitchen devices like an electric scale or measuring cups is a great start to identify portion sizes and understanding how much you need to build muscle.

It’s also critical to keep track of how much you eat. If you’re not sure how much you should get on a daily basis, try using an app like MyFitnessPal to monitor your food intake. While it may not be necessary for the long run, tracking calories are useful to assess your overall food intake. Keeping track for at least five to seven days can help you see how much or how little you normally eat.

2. Choose the Right Plant-based Protein

When following a vegetarian diet, it doesn’t imply you can’t eat protein. You actually can consume protein like eggs. Eggs are one of the most frequent protein sources for vegetarians, because they provide a nutrient rich protein punch. Fortunately, there is also a vast variety of plant-based proteins to choose from, all of which can help with muscle growth.

Soy Protein: You can opt for soy protein, which is one of the most common vegetarian options. The flavorful soy protein is extremely low in fat and cholesterol.

Pea Protein: Pea protein is likewise high in protein, cholesterol-free and has a good branched-chain amino acid profile. And it is vital to consume an adequate number of essential amino acids, because failing to do so will result in the degradation of existing muscle tissue.

Hemp Protein: There is also hemp protein, which is high in magnesium and iron and is high in Omega-3s.

Whey Protein: The final option is whey and other protein powders, which are popular among athletes for bulking up quickly and safely. It is significantly easier to meet the required daily protein amount by adding these proteins to fruit and yogurt smoothies. You can even add whey protein powder to pancakes! Just remember that as long as you’ve eaten enough calories and protein throughout the day, you can gain muscle without a problem.

3. Avoid Nutrient Deficiencies

Generally, fruits and vegetables are abundant in a well-planned vegetarian diet. However, any diet that does not include full food categories can contribute to a deficiency of certain nutrients. There is no doubt that a meatless diet can be healthy, but vegetarians and vegans, in particular, must be aware of two major deficits on a plant-based diet.

The first is vitamin B12 deficiency. Vitamin B12 is essential for healthy blood cell development and DNA synthesis. However, B12 is usually available in a variety of animal-based meals and the kind of B12 found in plant-based foods is not as efficiently absorbed by the body. To help meet B12 needs, fortified foods with B12, such as fortified cereals, plant-based milk, and nutritional yeast, can be included in the diet. Furthermore, low B12 levels can cause fatigue.

There is also zinc deficiency, which arises as a result of zinc being found largely in animal-based food but not so much in plants. Zinc is required for regular growth and development. It is involved with testosterone production, helps regulate hunger, and many other things for most athletes. To combat this, consider increasing your intake of nuts and seeds.

To help prevent either of these nutrient deficiencies, we recommend you take both a zinc and vitamin B12 supplement daily.

Conclusion

In conclusion, do yourself a favor by following these tips and consume sufficient nutrients so that you can feel good about yourself and get the most out of your healthy lifestyle. If you want to begin a fitness adventure as a vegan or vegetarian, read more to determine which diet programs are ideal for you.

Articles, Diet and Nutrition April 20, 2021February 19, 2025

8 Guidelines for a Healthy and Balanced Diet

Are you tired of always doing the same diet and not achieving your weight loss goals? Cheer up because it only depends on you and the effort you put into it. It will always be easier if you start making small achievements until you reach your final goal. When it comes to losing weight, advice is not lacking. Magazines, books and websites claim to have discovered the key to losing weight definitely: from diets that eliminate fat or carbohydrates to diets that promote the consumption of “superfoods” or special supplements. With so many contradictory tips and so many weight loss options, how do you know what diet might be effective for you? Below you will find some suggestions for choosing a weight loss program that is right for you and also you get those easily with Amazon promo codes.

Involve your doctor in your weight loss efforts

Before starting a weight loss program, talk to your doctor. The doctor can review any medical problems you have and any medications you take that may affect your weight. And will advise you on the program that is most appropriate for your case. In addition, they can talk about how to exercise safely, especially if you have problems or feel pain when performing your usual daily tasks.

Also, talk to your doctor about weight loss plans you may have tried before. Be honest with the doctor about fad diets that you are interested in trying. The doctor may also direct you to weight loss support groups or you may be referred to a registered dietitian.

When evaluating weight loss plans. Ask yourself these questions:

Before starting a specific weight loss plan, take some time to get all the possible information about it. Keep in mind that just because a diet is popular or your friends are following it does not mean that it is the right option for you. So, first, ask the following questions:

What does it consist of?

Does the diet plan offer general guidelines that you can adjust and adapt to your situation? Does it require you to buy special foods, supplements, medications or injections? Do you offer support online or in person? Does it teach you to make healthy and positive changes in your life to help maintain weight loss?

Who is behind the diet?

Who developed the weight loss plan?
What are your qualifications and experience?
Are there solid scientific research and foundations that support your weight loss approach?
If you go to a weight loss clinic, what expertise, training, certifications and experience do doctors, dietitians and other staff members have?
Will the staff work in coordination with your GP?

What are the risks?

Could the weight loss program be harmful to your health?
Are recommended medications or supplements safe for your situation, especially if you have a health disorder or take medications?

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What are the results?

How much weight can you assume you will lose?
Does the weight loss plan say that you will lose many pounds in a very short time? Or that you can treat specific problem areas of the body?
Do you show before and after photos that seem too good to be true?
Can it help you maintain your weight loss permanently?

In order for a diet to be healthy and balanced, it must contain all vital nutrients in adequate amounts so that a person has all their needs covered and has no deficiencies.

Proteins, carbohydrates and fats are the only nutrients that provide energy or calories and need to be consumed regularly in relatively large quantities for survival.

Vitamins and minerals are required in smaller proportions. Of vitamin C and zinc it should only take a few milligrams. Even less would have to ingest vitamin B12 as, folate or vitamin D .

To achieve these goals, the diet must follow these tips:

1) Variety of Foods

The variety of nutrients is obtained by eating all kinds of food. They must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), since no food contains all the necessary nutrients by itself.

As indicated by Angeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum amount) per day (on average one week).”

2) Eat More Fruits and Vegetables

The diet should include a large amount of plant-based foods, while taking those of animal origin in moderation. A clear example is the Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes. It also includes fish, olive oil and moderate intake of meat and animal fats.

Vegetables contain water, carbohydrates and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all minerals and water-soluble vitamins.

3) Reduce the Intake of Industrial Pastries

Industrial pastries, sweets, snacks, sausages, ice cream or fast food can be consumed, but in moderation.

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4) Proper Proportion of Each Food

It is important to eat everything, but also in the right proportions. Health experts and community medicine, suggests in this guide the ratios to be taken from each food.

Food	Recommended Servings
Fish and Seafood	3-4 Servings / Week
Lean Meats	3-4 Servings / Week
Eggs	3-4 Servings / Week
Nuts	3-7 Servings / Week
Dairy	2-4 Servings / Day
Oils	3-6 Servings / Day
Vegetables	2 Servings / Day
Fruits	3 Servings / Day
Bread, Cereals, Rice, Pasta and Potatoes	4-6 Servings / Day
Water	4-8 Servings / Day
Alcohol	Not Recommended
Physical Activity	Daily (at least 30 minutes)

5) Moderation in Quantities Consumed

The diet must provide the amount of energy necessary for proper functioning of the body. In addition, it is convenient to eat moderately to avoid obesity.

This measure prevents diseases related to excess weight, such as high blood pressure, cardiovascular diseases, diabetes and some types of cancer.

6) Five Meals a Day

Another key to a healthy diet is the correct distribution of food. Most experts recommend that you make five meals a day (breakfast, snack, lunch, snack and dinner).

7) That is Appetizing

A healthy diet does not have to be an extreme effort for anyone. It must be designed in such a way that it is rich and appetizing. Otherwise, following it would become very complicated and would likely not last.

8) Good Amount of Liquids

As health experts indicate, water is essential for the maintenance of life. The recommended consumption is 1 or 2 liters a day, or what is the same as about 4 to 8 glasses.

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