Caution

Stormin’

• need to define my one thing
• planning one day at a time
• raw notes daily
• no meals before 11:00 am
• 6 hour eating window
• water only the first hour awake
• fast for 24-36 hours, 1 to 3 times a week
• buy no processed carbs
• eat top 20 vegetables
• embrace kaizen
• don’t try to do too much at one time
• do evening shut down ritual soon after last meal
• eliminate medications
• set my own standards

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Here are 20 of the healthiest vegetables, each offering unique nutritional benefits:

1. Spinach: Rich in vitamins A, B, and K, as well as minerals like iron and calcium, spinach supports overall health.
   Verywell Health
2. Carrots: Carrots are high in vitamin A and beta carotene, promote good vision, and have antioxidant properties.
   Verywell Health
3. Sweet Potatoes: Packed with fiber, vitamins A and C, and potassium, sweet potatoes support digestive health and immune function.
   Verywell Health
4. Broccoli: Contains vitamins C and K, fiber, and antioxidants, contributing to heart health and disease prevention.
   Verywell Health
5. Kale: Loaded with vitamins A, C, and K, and antioxidants, kale supports bone health and has anti-inflammatory properties.
   Verywell Health
6. Green Peas: A good source of plant-based protein and fiber, green peas aid in digestion and help maintain healthy blood sugar levels.
   Verywell Health
7. Tomatoes: Rich in vitamin C and the antioxidant lycopene, tomatoes may reduce the risk of certain cancers and support skin health.
   Verywell Health
8. Brussels Sprouts: High in fiber, vitamins C and K, and antioxidants, they support immune function and bone health.
   Verywell Health
9. Bell Peppers: Excellent sources of vitamins A and C; bell peppers boost immune health and have antioxidant benefits.
   Verywell Health
10. Onions: Contain antioxidants and compounds with anti-inflammatory effects, supporting heart health.
    Verywell Health
11. Garlic: Known for its bioactive compounds, garlic has been linked to improved immunity and heart health.
    Verywell Health
12. Swiss Chard: Provides vitamins A, C, and K, and minerals like magnesium, supporting bone health and reducing inflammation.
    Verywell Health
13. Beets: Rich in fiber, folate, and antioxidants, beets support heart health and have anti-inflammatory properties.
    Verywell Health
14. Asparagus: High in vitamins K and C, and folate, asparagus supports bone health and may reduce the risk of certain diseases.
    Verywell Health
15. Alfalfa Sprouts: Contain vitamins C and K, and are low in calories, contributing to overall health and wellness.
    Verywell Health
16. Collard Greens: Rich in vitamins A, C, and K, and fiber, collard greens support digestion and bone health.
    Verywell Health
17. Cauliflower: Provides vitamins C and K, fiber, and antioxidants, supporting heart health and digestion.
    Verywell Health
18. Red Cabbage: High in vitamins C and K, and antioxidants, red cabbage supports immune function and reduces inflammation.
    Verywell Health
19. Seaweed: Offers a range of vitamins and minerals, including iodine, supporting thyroid function and overall health.
    Verywell Health
20. Fermented Vegetables: High in probiotics, fermented vegetables promote gut health and boost the immune system.
    Verywell Health

Incorporating various vegetables into your diet can provide essential nutrients and support overall health.

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Brown v. Board of Education Summary

Brown v. Board of Education of Topeka (1954) was a landmark Supreme Court case that declared racial segregation in public schools unconstitutional, marking a pivotal moment in the American civil rights movement.

The case arose when African American parents, led by Oliver Brown, filed a lawsuit against the Board of Education in Topeka, Kansas, after their children were denied admission to all-white schools. Brown argued that segregation violated the Equal Protection Clause of the 14th Amendment, which guarantees equal protection under the law.

Previously, the Supreme Court’s decision in Plessy v. Ferguson (1896) had upheld segregation under the doctrine of “separate but equal.” However, in Brown v. Board of Education, the Court, led by Chief Justice Earl Warren, unanimously ruled that “separate educational facilities are inherently unequal.” The decision emphasized that segregation created a sense of inferiority among African American children and deprived them of equal educational opportunities.

The ruling overturned Plessy v. Ferguson and provided a legal foundation for challenging segregation in all aspects of public life.

However, implementing desegregation faced significant resistance in many states, requiring further court orders and federal intervention.

This case is regarded as a cornerstone of the fight for civil rights in America, inspiring subsequent efforts to dismantle institutionalized racism.

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Summary of Plyler v. Doe (1982)

• Background:
  • The case originated in Texas, where a 1975 state law allowed local school districts to deny enrollment to children who were not “legally admitted” into the United States.
  • The Tyler Independent School District required undocumented children to pay tuition fees to attend public schools.
• Parties Involved:
  • Plaintiffs: A group of undocumented Mexican immigrant children and their families.
  • Defendants: The Tyler Independent School District and the State of Texas.
• Legal Issue:
  • Does the denial of free public education to undocumented immigrant children violate the Equal Protection Clause of the Fourteenth Amendment?
• Supreme Court Decision:
  • The Court ruled in a 5-4 decision that the Texas law violated the Equal Protection Clause of the Fourteenth Amendment.
• Key Points in the Court’s Rationale:
  • Equal Protection Clause Applicability:
    • The Fourteenth Amendment protects all persons within the jurisdiction of the United States, not just citizens or lawful residents.
  • State’s Interest:
    • The Court found Texas’s arguments for excluding undocumented children—cost savings and discouraging illegal immigration—insufficient to justify the harm caused.
  • Impact on Children:
    • Denying education to undocumented children would impose a severe and lasting burden, creating a disadvantaged underclass with fewer opportunities for economic and social advancement.
  • Role of Education:
    • The Court emphasized the fundamental role of education in sustaining a functioning democratic society.
• Majority Opinion:
  • Written by Justice William J. Brennan, the opinion highlighted the importance of protecting children’s rights, regardless of their immigration status.
• Dissenting Opinion:
  • Chief Justice Warren Burger and three other justices argued that states should have the authority to allocate resources as they see fit and that immigration policy is the federal government’s responsibility.
• Impact of the Ruling:
  • The decision guaranteed access to public K-12 education for all children in the United States, regardless of immigration status.
  • It reinforced the principle that state laws cannot discriminate against undocumented individuals without compelling justification.

This case remains a significant precedent in education and immigration law.

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Yes, you can test your vitamin D levels through a blood test that measures the concentration of 25-hydroxyvitamin D [25(OH)D], which is the best indicator of your vitamin D status.

How to Test for Vitamin D Levels

1. Ask Your Doctor:
   • Request a 25-hydroxyvitamin D blood test. It’s often done as part of routine blood work or when there’s a concern about deficiency.
2. At-Home Test Kits:
   • Many reliable at-home vitamin D test kits are available. These typically involve:
     • Collecting a small blood sample via a finger prick.
     • Sending the sample to a lab for analysis.
     • Receiving your results online or by mail.
   • Examples include brands like Everlywell, LetsGetChecked, or QuestDirect.
3. Local Clinics or Labs:
   • Walk-in labs or clinics often offer vitamin D testing without a doctor’s referral. You can schedule this service directly.

What Do Vitamin D Levels Mean?

• Optimal Range: 30–50 ng/mL (nanograms per milliliter)
• Deficient: Below 20 ng/mL
• Insufficient: 21–29 ng/mL
• Potentially High (Toxic): Above 100 ng/mL

When to Test:

• If you are at risk of deficiency due to limited sun exposure, dark skin, aging, or certain medical conditions (e.g., osteoporosis, diabetes, kidney disease).
• During winter months when sunlight exposure is reduced.
• If you experience symptoms like fatigue, muscle weakness, or frequent infections.

Regular testing can guide appropriate dietary or supplemental adjustments.

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Extra-large eggs are a nutrient-dense food that provides a variety of essential nutrients.

Below is the approximate nutritional content of 1 extra-large egg (56 grams):

Nutritional Content of an Extra-Large Egg

• Calories: 80
• Protein: 7 grams
  • High-quality protein with all essential amino acids.
• Fat: 5.5 grams
  • Saturated Fat: 1.6 grams
  • Monounsaturated Fat: 2 grams
  • Polyunsaturated Fat: 0.7 grams
• Cholesterol: 210 milligrams
• Carbohydrates: 0.6 grams
  • Sugar: 0.5 grams
• Dietary Fiber: 0 grams

Vitamins and Minerals

• Vitamin D: 1.1 mcg (44 IU) – about 6% of the daily requirement.
• Vitamin A: 90 mcg – about 10% of the daily requirement.
• Vitamin B12 (Cobalamin): 0.5 mcg – about 20% of the daily requirement.
• Vitamin B2 (Riboflavin): 0.3 mg – about 25% of the daily requirement.
• Folate: 24 mcg – about 6% of the daily requirement.
• Choline: 145 mg – important for brain health.
• Selenium: 15 mcg – about 27% of the daily requirement.
• Iron: 0.9 mg – about 5% of the daily requirement.
• Phosphorus: 90 mg – about 9% of the daily requirement.

Health Benefits of Extra-Large Eggs

1. Rich in Protein: Supports muscle repair and growth.
2. Vitamin D: Helps maintain bone health and immune function.
3. Choline: Essential for brain health and cell membrane function.
4. Low in Carbs: Suitable for low-carb and keto diets.
5. Affordable and Versatile: Easily fits into a balanced diet.

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