Welcome back to Prevention Not Prescriptions Tuesday. This is a weekly forum where we’re coming together to inform and inspire each other to healthier living. Tuesdays are our chance to take our health into our own hands and say “hell no” to more pills and the pharmaceutical industry’s endless search for profits.
Jamie Oliver's food revolution. Yes!
Marion Nestle's take on the real food reality show I’m not much of a TV-watcher but from what I’ve been hearing about Jamie Oliver’s new series, I thought I had best take a look.
Don’t miss it. Get your kids to watch it with you.
Oliver, in case you haven’t been paying attention, went to Huntington, West Virginia (ostensibly the obesity capital of the world), TV crew in hand, to reform the town’s school lunch program.
Take a deep breath. Try not to get turned off by Oliver’s statement that “the food revolution starts here” (no Jamie, it doesn’t). Try not to cringe when he calls the food service workers “girls” and “luv” (OK, it’s a cultural problem). Remember: this is reality TV. Continue reading...
Path to obesity starts before birth?
Early life factors that may drive obesity
By Dr. Ayala
@DrAyala
From Our Show to You... Your best health insurance? YOU.
By Kathleen Slattery-Moschkau
@KathleenShow
Food, Diet & Nutrition No dessert until you eat your (sea) vegetables
By Lisa Corrado
@LCNutrition Eating with utensils...a lost art to good health?
By Susan Dopart
@smnutritionist Help your child be healthier and do better in school
By Dr. Joe
@drjoesdiyhealth
Self Care & Alternative Treatments VIDEO: Onion poultice for cough relief
By Dr. Sharada
@DrSharada
Happiness = Healthiness How playful is your sex life?
By Dr. Michelle Gannon
@DrMichellexo Who's standing in your way?
By Mary Langfield
@mulberrymary
The politics of health care Should mental health be a part of your healthcare?
By Scott Spicer
@scottspice
Information is Inspiration Don’t eat that! The iPhone app for that
By Peggy Webb
@wwwebbs
And your entry is next...
In the Media:
New Cosmetic Has Dangerous Side-Effects -- Why Do People Use It?
By Martha Rosenberg
@ AlterNet
Slow Food: A Tale of Two Tomatoes
By Annie B. Bond
@ The Huffington Post
In Medicine, the Power of No
By David Leonhardt
@ The New York times
Related links:
Prevention Not Prescriptions: Tuesday, April 6 with Trisha Torrey
A conscious approach to prevention
Participate in Prevention Not Prescriptions
Prevention Not Prescriptions is on Facebook
Nutrition
04/13/2010
Prevention Not Prescriptions: Tuesday, April 13
04/06/2010
Prevention Not Prescriptions: Tuesday, April 6
Welcome back to Prevention Not Prescriptions Tuesday. This is a weekly forum where we’re coming together to inform and inspire each other to healthier living. Tuesdays are our chance to take our health into our own hands and say “hell no” to more pills and the pharmaceutical industry’s endless search for profits.
Healthier negotiations...
A conscious approach to prevention
What exactly is prevention?
Most of us would agree that we want to live as long as possible, as healthy as possible. Prevention, then, becomes a means to achieve that goal.
We do preventive things – or we don’t do non-preventive things – to maximize our quality and quantity of life. We eat healthy foods – or we avoid unhealthy foods. We don’t smoke. We drink alcohol in moderation. We exercise regularly. Prevention helps us manage that balancing act toward achieving our goals of living our longest and healthiest lives.
The problem is - nobody is perfectly preventive. Continue reading...
Calorie counts on menus:
What's the point?
Do people even know how much is too much?
By Jenn Givler
@jenngivler
From Our Show to You... Why soil matters
By Kathleen Slattery-Moschkau
@KathleenShow
Food, Diet & Nutrition Obesity, insulin levels and cancer?
By Susan Dopart
@smnutritionist Super hero foods
By Lisa Corrado
@LCNutrition Chocolate Is good for you
By Dr. Joe
@drjoesdiyhealth Drink your way to radiant health
By Tess Challis
@tesschallis Wake up and smell the corn
By Jack
@DrGotpassport
Personal ResponsibilityThink globally, act locally
By Scott Spicer
@scottspice
Happiness = Healthiness My challenge: stay more in the present
By Dr. Michelle Gannon
@DrMichellexo
And your entry is next...
In the Media:
Should Cholesterol Drugs Be Used By Those Without High Cholesterol?
By Ed Edelson
@ Business Week
Chemicals in the Water Are Bending Genders in Wildlife -- Is It Happening to Us, Too?
By Stephen Messenger
@ AlterNet
Kombucha and Kefirs: Hype or Healthy?
By Ashley Koff
@ The Huffington Post
Related:
Prevention Not Prescriptions: Tuesday, March 30 with Heather Frey
Get your fit on
Participate in Prevention Not Prescriptions
Prevention Not Prescriptions is on Facebook
03/30/2010
Prevention Not Prescriptions: Tuesday, March 30
Welcome back to Prevention Not Prescriptions Tuesday. This is a weekly forum where we’re coming together to inform and inspire each other to healthier living. Tuesdays are our chance to take our health into our own hands and say “hell no” to more pills and the pharmaceutical industry’s endless search for profits.
Get your fit on Time is on your side
One of the questions I get the most is, "How long did it take you to get in shape?" I get this about once a week. They look at me and try to access whether this is a do-able task for them and whether they should start penciling in their workouts. When I tell them "years", I see that mini eye-roll, body-sag and the look of "forget it." But when I tell them, I've been maintaining my fitness for a while and that my real transformation took about 6 months, they begin to perk up. And when I tell them I trained for my first competition before my baby was two and took 2nd, they are intrigued...read more.
Lactose...myths & misconceptions
Want milk? Lactose intolerance shouldn’t stop you
By Dr. Ayala
@DrAyala
From Our Show to You... Hormones strike again: Aging skin
By Cari Reisinger
@creisinger
Food, Diet & NutritionVitamin D deficiency... it’s spring, go enjoy some sunshine!
By Dianne DelReyes
@AntiAgingArtist Fighting inflammation with food
By Lisa Corrado
@LCNutrition
Happiness = Healthiness Community organizing 101: relationships keep us healthy
By Scott Spicer
@scottspice
Self Care & Alternative Treatments Alternative treatments for joint pain
By Sharada Hall
@DrSharada
Fitness How much exercise do you need to maintain your weight?
By Susan Dopart
@smnutritionist Why goals can hinder your progress
By Jenn Givler
@jenngivler
Information is Inspiration Something other than health care reform?
By Dan Overlander
@psychiclunch
And your entry is next...
In the Media:
The Alternative Medicine Cabinet: Cetaphil for Lice
By Anahad O'Connor
@ The New York Times
The Dangers of Triclosan: A Common Anti-Bacterial Ingredient
By Samuel S. Epstein
@ The Huffingtonpost
Women Reported Fractures Caused by Bone Drug Long Before Health Industry
By Martha Rosenberg
@ AlterNet
Related links:
Prevention Not Prescriptions: Tuesday, March 23 with Kathy Freston
Getting past the "protein myth"
Participate in Prevention Not Prescriptions
Prevention Not Prescriptions is on Facebook
03/23/2010
Prevention Not Prescriptions: Tuesday, March 23
Welcome back to Prevention Not Prescriptions Tuesday. This is a weekly forum where we’re coming together to inform and inspire each other to healthier living. Tuesdays are our chance to take our health into our own hands and say “hell no” to more pills and the pharmaceutical industry’s endless search for profits.
Getting past the "protein myth" Kathy Freston talks conscious eating
When I tell people that I'm a vegan, the most popular question, by far, inevitably follows: "But, how do you get enough protein?"
There it is again, I think, the meat industry's most potent weapon against vegetarianism -- the protein myth. And it is just that -- a myth.
In fact, humans need only 10 percent of the calories we consume to be from protein. Athletes and pregnant women need a little more, but if you're eating enough calories from a varied plant based diet, it's close to impossible to not to get enough.
The way Americans obsess about protein, you'd think protein deficiency was the number one health problem in America. Continue reading...
Mother Nature's benefits in a pill?
Peel over pill for prevention
By Susan Dopart
@smnutritionist
From Our Show to You…Are we killing our pets? (Prevention for our furry friends)
By Cari Reisinger
@creisinger
Food, Diet & Nutrition No more Pepsi at school?
By Peggy Webb
@wwwebbs Get into the "flow"
By Dr Joe
@drjoesdiyhealth If there’s one vegetable you buy this week...
By Michelle Pfennighaus
@Mpfennighaus Size matters...or does it?
By Lisa Corrado
@LCNutrition An apple a day, really does...
By Dianne DelReyes
@AntiAgingArtist
Self Care & Alternative Treatments Ten natural pick-me-ups
by Tess Challis
@tesschallis Keep your joints healthy with ayurveda
By Sharada Hall
@DrSharada
Personal Responsibility You mean taking a pill is not enough?
By Scott Spicer
@scottspice
Information is Inspiration The 5 biggest “health insurance” tips you’ll ever need
By Cathy Margolin
@pacherbs Quercetin may increase aerobic endurance
By Randal Miller
@healthconsult
Fitness Don’t overthink it
By Jenn Givler
@jenngivler
Happiness = Healthiness Travel & service: therapy for the soul?
By Jack Chuang
@DrGotpassport I deserve permanent weight loss and so do you
By Pat Barone
@PatBarone
And your post is next...
In the Media:
Is there arsenic in your apple juice?
By Jenn Savedge
@ Mother Nature Network
Healthy School Lunches and Cafeteria Ladies Who Compost
By Annie Spiegelman
@ The Huffington Post
With Faulty Food Labeling, Who's Minding the Store?
By Amanda Gardner
@ Health Day
Related:
Prevention Not Prescriptions: Tuesday, March 16 with Dr. Neal Barnard
We pay to create health problems
Participate in Prevention Not Prescriptions
Prevention Not Prescriptions is on Facebook
Getting past the "protein myth"
Kathy Freston Talks Conscious Eating
This week’s Prevention Not Prescriptions blogger is health and wellness expert and best-selling author Kathy Freston.
When I tell people that I'm a vegan, the most popular question, by far, inevitably follows: "But, how do you get enough protein?"
There it is again, I think, the meat industry's most potent weapon against vegetarianism -- the protein myth. And it is just that -- a myth.
In fact, humans need only 10 percent of the calories we consume to be from protein. Athletes and pregnant women need a little more, but if you're eating enough calories from a varied plant based diet, it's close to impossible to not to get enough.
The way Americans obsess about protein, you'd think protein deficiency was the number one health problem in America. Of course it's not -- it's not even on the list of the ailments that doctors are worried about in America or any other countries where basic caloric needs are being met.
What is on the list? Heart disease, cancer, diabetes, obesity -- diseases of affluence. Diseases linked to eating animal products. According to the American Dietetic Association, which looked at all of the science on vegetarian diets and found not just that they're healthy, but that they "provide health benefits in the prevention and treatment of certain diseases."
They continue: "Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence ... Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer."
Dr. Dean Ornish writes of his Eat More, Weigh Less vegetarian diet -- the one diet that has passed peer-review for taking weight off and keeping it off for more than 5 years -- that in addition to being the one scientifically proven weight loss plan that works long-term, it "may help to prevent a wide variety of other illnesses including breast cancer in women, prostate cancer in men, colon cancer, lung cancer, lymphoma, osteoporosis, diabetes, hypertension, and so on ...."
So when people ask me about protein, I explain that protein is not a problem on a vegan diet, that the real problems that are plaguing us in the West can be addressed in part with a vegetarian diet, and that I get my protein the same way everyone else does -- I eat!
Beans, nuts, seeds, lentils, and whole grains are packed with protein. So are all vegetables as a caloric percentage, though they don't have enough calories to sustain most people as a principal source of sustenance. And these protein sources have some excellent benefits that animal protein does not -- they contain plenty of fiber and complex carbohydrates, where meat has none. That's right: Meat has no complex carbs at all, and no fiber. Plant proteins are packed with these essential nutrients.
Plus, since plant-based protein sources don't contain cholesterol or high amounts of saturated fat, they are much better for you than meat, eggs, and dairy products.
It is also worth noting the very strong link between animal protein and a few key diseases, including cancer and osteoporosis.
According to Dr. Ornish (this may be the most interesting link in this article, by the way -- it's worth reading the entire entry), "high-protein foods, particularly excessive animal protein, dramatically increase the risk of breast cancer, prostate cancer, heart disease, and many other illnesses. In the short run, they may also cause kidney problems, loss of calcium in the bones, and an unhealthy metabolic state called ketosis in many people."
The cancer connection is spelled out at length in a fantastic book by Cornell scientist T. Colin Campbell, called The China Study. Basically, there is overwhelming scientific evidence to implicate that animal protein consumption causes cancer.
And just a few quick anecdotal points:
- Olympian Carl Lewis has said that his best year of track competition was the first year that he ate a vegan diet (he is still a strong proponent of vegan diets for athletes).
- Strength trainer Mike Mahler says, "Becoming a vegan had a profound effect on my training. ... [M]y bench press excelled past 315 pounds, and I noticed that I recovered much faster. My body fat also went down, and I put on 10 pounds of lean muscle in a few months."
- Bodybuilder Robert Cheeke advises, "The basics for nutrition are consuming large amounts of fresh green vegetables and a variety of fruits, to load yourself up with vibrant vitamins and minerals."
A few other vegans, all of whom sing the praises of the diet for their athletic performance: Ultimate fighter Mac Danzig, ultramarathoner Scott Jurek, Minnesota Twins pitcher Pat Neshek, Atlanta Hawks Guard Salim Stoudamire, and Kansas City Chiefs tight-end Tony Gonzalez.
And let's not forget about tennis star Martina Navratilova, six-time Ironman winner Dave Scott, four-time Mr. Universe Bill Pearl, or Stan Price, the world-record holder in bench press. They are just a few of the successful vegetarian athletes.
Basically, vegans and vegetarians needn't fret about protein, but many Americans do need to worry about their weight, heart disease, cancer, and other ailments -- many of which can be addressed by healthier eating, including a vegan or vegetarian diet.
Vegetarians and vegans get all the nutrients our bodies need from plants, and will thus, according to the science, be more likely to maintain a healthy weight and stave off a variety of ailments, from heart disease to cancer.
For answers to other popular questions about conscious eating, please check out my previous post on the topic here.
Happy eating!
Listen to Kathleen's interview with Kathy Freston:
Kathy Freston is a renowned personal-growth author and spiritual counselor. She is the author of several best-selling books on the topic of life and health, including Quantum Wellness: A Practical and Spiritual Guide to Health and Happiness. Kathy’s work has been featured in several prominent magazines and TV talk shows, including Good Morning America, The CBS Early Show and Oprah.
Read this week’s full Prevention Not Prescriptions line-up.
Related:
Buy Kathy’s book, Quantum Wellness Cleanse
One of our listener's takes the cleanse challenge
Sign up to receive The Kathleen Show on podcast
*This
article has been re-posted with permission from Kathy Freston for
Prevention Not Prescriptions Tuesday.
03/16/2010
Prevention Not Prescriptions: Tuesday, March 16
Welcome back to Prevention Not Prescriptions Tuesday. This is a weekly forum where we’re coming together to inform and inspire each other to healthier living. Tuesdays are our chance to take our health into our own hands and say “hell no” to more pills and the pharmaceutical industry’s endless search for profits.
We pay to create health problems
Dr. Neal Barnard weighs in
The luxury cruise ship was outfitted with a gymnasium, a squash court, a Turkish bath, and an on-board swimming pool, justifying the ticket price of $4,350 for first class passage. What it did not have was a hull capable of withstanding an iceberg. And on April 14, 1912, the Titanic went down.
The health care reforms proposed by the administration and in Congress all aim to provide basic health care for the uninsured, an essential goal. But unhealthy federal policies have turned health care into a luxury, with no means of fending off the icebergs that lie dead ahead. Continue reading...
Call me a "bad" doctor
By Dr Joe
@drjoesdiyhealth
From Our Show to You...
By Kathleen Slattery-Moschkau
@KathleenShow
Food, Diet & Nutrition
By Dan Overlander
@psychiclunch
By Dianne DelReyes
@AntiAgingArtist
By Lisa Corrado
@LCNutrition
Information is Inspiration
By Peggy Webb
@wwwebbs
By Scott Spicer
@scottspice
Fitness
By Susan Dopart
@smnutritionist
By Jenn Givler
@jenngivler
Self Care & Alternative Treatments
By Sharada Hall
@DrSharada
By Melissa aka "The Cellulite Analyst"
@CelluliteFiles
Personal Responsibility
By Jack Chuang
@DrGotpassport
In the media:
Health Insurance Industry Moans That It’s Being Unfairly Vilified
By igorvolsky
@ AlterNet
How Safe Is Your Cell Phone?
@ The Huffington Post
Related links:
Prevention Not Prescriptions: Tuesday, March 9 with Gail Konop Baker
"Cancer is a Bitch" wake-up call
Participate in Prevention Not Prescriptions
Prevention Not Prescriptions is on Facebook
03/15/2010
Kathy Freston and...you?
Posted by Cari @ The Kathleen Show
We love it when listeners share their stories with us. And recently we had Christine Pierangeli on the air to talk about how the show got her fired up to make some changes in her life. Christine had just heard the podcast of Kathleen’s interview with best-selling author Kathy Freston (from about a year ago) and got turned on to her 21-day Quantum Wellness Cleanse—no caffeine, no animal products, no gluten, no caffeine and no sugar. She called into the show on day 15 to report in on how she was doing…
“I’m finding that I don’t have those sugar lows that I might otherwise have. I just feel like my body is able to glide along at just a little bit of an easier, gentler pace.”
Listen to the rest of Kathleen and Christine’s conversation:
It’s so fun to hear how you’ve all been inspired by our guests. So if you want to be a caller on the show and weigh in on any of our topics or share your own story, shoot us an email.
Related:
Kathleen’s interview with Kathy Freston
Listen to past shows via Podcast
Share your stories with us on Facebook
03/10/2010
What every American needs to know about food
The Marion Nestle interview
Posted by Cari @ The Kathleen Show
“We need to be active citizens in order to protect our own health” -Dr. Marion Nestle
We have more food being produced in our country than ever before, but is that a good thing? Not when it means that food companies are encouraging people to eat more and we’re getting sicker (and bigger) every day because of it. So if you’re fired up about food like we are, Dr. Marion Nestle is your gal. She knows food. She knows what’s in it, where it comes from…and how power players are working behind the scenes to influence it, often at the expense of our health.
Kathleen recently chatted with this food guru about the food industry and its wide-reaching power to not only dictate what’s available and affordable, but also its influence over government leaders through deep pockets and campaign funding. Dr. Nestle exposes unethical marketing practices, food lobbyists and government subsidies for the ingredients that make up most of the processed junk we eat. And most importantly, she shares how we as consumers can fight back.
Listen to Dr. Marion Nestle’s interview:
Listen to Kathleen’s monologue for her thoughts on the crap food we collectively pay for with our tax dollars and expanding waistlines:
Related:
Kathleen’s interview with Michael Pollan
Cut the crap and get healthy
Buy “Food Politics” by Marion Nestle
Talk with us on Facebook
Sign up for The Kathleen Show Podcasts
03/09/2010
Prevention Not Prescriptions: Tuesday, March 9
Welcome back to Prevention Not Prescriptions Tuesday. This is a weekly forum where we’re coming together to inform and inspire each other to healthier living. Tuesdays are our chance to take our health into our own hands and say “hell no” to more pills and the pharmaceutical industry’s endless search for profits.
"Cancer is a Bitch" Wake-up Call
A safer and more gorgeous approach to beauty
I blasted into my 40’s strong and invincible. I ran, I practiced yoga, I kayaked, I ate a mostly organic vegetarian diet. I rarely got sick, no aches, no pains. I was a person others consulted for health and anti-aging tips. So it totally messed with my psyche when, at the age of 45, I was diagnosed with early breast cancer. Luckily, it was caught so early that I didn’t need chemo or radiation. Four years later, I am healthier than I have ever been, partly because it made me re-evaluate all my dietary and lifestyle choices and step up my game. When I re-evaluated, I realized while I had been very careful with what I put in my body, I hadn’t been as careful with what I put on my body. Continue reading...
Sip your way to better health My taste test of 3 green teas
By Kathleen Slattery-Moschkau
@kathleenshow
Self Care & Alternative Treatments Kidney stones, juice, sugar... and brain
By Peggy Webb
@wwwebbs Sure-fire Ayurvedic allergy treaments
by Sharada Hall
@DrSharada Bitter melon to ward off breast cancer cells
By Cathy Margolin
@pacherbs
Lymph drainage therapy in action
by Melissa @ Cellulite Investigation
@CelluliteFiles
Personal Responsibilty Heart disease in children?
By Susan Dopart
@smnutritionist
Food, Diet & Nutrition It’s snack time!
By Lisa Corrado
@LCNutrition Top 10 easy peezy ways to eat more raw foods!
By Tess Challis
@tesschallis Does free food come at a price?
by Scott Spicer
@scottspice
What the heck is CoQ10, and do we need to take it?
By Dianne DelReyes
@AntiAgingArtist Freeze where you are...
by Pat Barone
@PatBarone
Information is Inspiration Greener healthcare: How to do your part
By Dr. Brenda Trudell
@NewBegsChiro
Fitness Wellness: make time for you
By Dr Michelle Gannon
@DrMichellexo Live longer by being active
By Dr Joe
@drjoesdiyhealth
Happiness = Healthiness Did I speak too soon?
By Karen Anderson
@kclanderson Live to work, or work to live?
By Jack Chuang
@DrGotpassport
And your entry is next...
In the Media:
Kellogg Seeks Weight-loss Health Claim for Cereals
By Marion Nestle
@ AlterNet
Therapeutic Gardening: A Natural Approach to Health, Healing, and Recovery
By Emily Wallace
@ divine caroline
Fish Oil Supplements -- Want PCBs With That?
By Rachel Cernansky
@ AlterNet
Related links:
Prevention Not Prescriptions: Tuesday, March 2 with Dr. Andrew Weil
A health care call to action
Participate in Prevention Not Prescriptions
Prevention Not Prescriptions is on Facebook
03/02/2010
Prevention Not Prescriptions: Tuesday, March 2
Welcome back to Prevention Not Prescriptions Tuesday. This is a weekly forum where we’re coming together to inform and inspire each other to healthier living. Tuesdays are our chance to take our health into our own hands and say “hell no” to more pills and the pharmaceutical industry’s endless search for profits.
Dr. Weil's health care call to action Changes we can demand immediately
As an American, you have a right to good health care that is effective, accessible, and affordable, that serves you from infancy through old age, that allows you to go to practitioners and facilities of your choosing, and that offers a broad range of therapeutic options.
We currently have an expensive system that is not making people well. While there has been tremendous debate over access and payment, there has been less focus on the content of health care. Without a change in that content, we will never have a sustainable system; all attempts at reform will be taken down by unmanageable costs. Continue reading...
Starve a cold, feed a fever?
Quick get-healthy checklist: Ten things to fight a cold
By Dan Overlander
@psychiclunch
From Our Show to You… Undoing depression
By Kathleen Slattery-Moschkau
@KathleenShow
Personal Responsibility Childhood obesity starts with formulas?
By Susan Dopart
@smnutritionist
Food, Diet & Nutrition Clearing up the ooey, gooey mix-up about oils
By Malynn Utzinger-Wheeler
@DrMalynn What does an anti-inflammation diet have to do with longevity?
By Dianne DelReyes
@AntiAgingArtist The lazy cook's superfood tostada
Dr. Sharada Hall
@DrSharada
Information is Inspiration The recipe for a long and healthy life
By Dr. Ayala
@DrAyala Study reveals cellulite is worse after dieting
By Melissa aka "The Cellulite Analyst"
@CelluliteFiles
Fitness The irony of athleticism
By Scott Spicer
@scottspice
And your entry is next...
In the Media:
Settling The Soy Controversy
By Neal Barnard, M.D.
@ The Huffington Post
Hey, kids, look! Look! Over here! Buy this food-like product! Kids! Yoo-hoo!
By Tami Dennis
@ The Lost Angeles Times
Related:
Prevention Not Prescriptions: Tuesday, February 23 with Tara Stiles
5 steps to radiant health
Participate in Prevention Not Prescriptions
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I'm a filmmaker, writer, and talk radio host. After a decade of schlepping drugs for big pharma, I finally got the ovaries to walk away from my career as a pill pusher and share what I knew on the big screen. I wrote and directed the feature film Side Effects (starring Katherine Heigl) as well as...(Read full bio)
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