356 lines
10 KiB
HTML
356 lines
10 KiB
HTML
<!DOCTYPE html>
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<html lang="en-us">
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<head><script src="/livereload.js?mindelay=10&v=2&port=1313&path=livereload" data-no-instant defer></script>
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<meta charset="utf-8">
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<meta http-equiv="X-UA-Compatible" content="IE=edge,chrome=1">
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<title>My New Hugo Site</title>
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<meta name="viewport" content="width=device-width,minimum-scale=1">
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<meta name="description" content="">
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<meta name="generator" content="Hugo 0.145.0">
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<meta name="robots" content="noindex, nofollow">
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<link rel="stylesheet" href="/ananke/css/main.min.css" >
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<link href="/self-care/index.xml" rel="alternate" type="application/rss+xml" title="My New Hugo Site" />
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<link href="/self-care/index.xml" rel="feed" type="application/rss+xml" title="My New Hugo Site" />
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<link rel="canonical" href="http://localhost:1313/self-care/">
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<meta property="og:url" content="http://localhost:1313/self-care/">
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<meta property="og:site_name" content="My New Hugo Site">
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<meta property="og:title" content="Self-Cares">
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<meta property="og:locale" content="en_us">
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<meta property="og:type" content="website">
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<meta itemprop="name" content="Self-Cares">
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<meta name="twitter:card" content="summary">
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<meta name="twitter:title" content="Self-Cares">
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</head><body class="ma0 avenir bg-near-white development">
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<header>
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<div class="pb3-m pb6-l bg-black">
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<nav class="pv3 ph3 ph4-ns" role="navigation">
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<div class="flex-l justify-between items-center center">
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<a href="/" class="f3 fw2 hover-white no-underline white-90 dib">
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My New Hugo Site
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</a>
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<div class="flex-l items-center">
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<div class="ananke-socials"></div>
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</div>
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</div>
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</nav>
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<div class="tc-l pv3 ph3 ph4-ns">
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<h1 class="f2 f-subheadline-l fw2 light-silver mb0 lh-title">
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Self-Cares
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</h1>
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</div>
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</div>
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</header>
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<main class="pb7" role="main">
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<article class="pa3 pa4-ns nested-copy-line-height">
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<section class="cf ph3 ph5-l pv3 pv4-l f4 tc-l center measure-wide lh-copy mid-gray"></section>
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<section class="flex-ns flex-wrap justify-around mt5">
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<div class="relative w-100 w-30-l mb4 bg-white">
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<div class="relative w-100 mb4 bg-white nested-copy-line-height">
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<div class="bg-white mb3 pa4 gray overflow-hidden">
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<span class="f6 db">Self-Cares</span>
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<h1 class="f3 near-black">
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<a href="/self-care/food/energy-balance/" class="link black dim">
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</a>
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</h1>
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<div class="nested-links f5 lh-copy nested-copy-line-height">
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<h1 id="energy-balance">Energy balance</h1>
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<h2 id="basal-metabolic-rate-bmr">Basal metabolic rate (BMR)</h2>
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<p>Katch-McArdle formula: <a href="https://www.omnicalculator.com/health/bmr">https://www.omnicalculator.com/health/bmr</a></p>
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<p>Height: 188cm
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Weight: 95.8kg
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LBM: 70.0kg</p>
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<p>BMR: 7,873kJ (7.9 MJ)</p>
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<h2 id="activity">Activity</h2>
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<p><a href="https://www.omnicalculator.com/sports/calories-burned">https://www.omnicalculator.com/sports/calories-burned</a></p>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Exercise</th>
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<th style="text-align: left">MET</th>
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<th>Extra Energy burned (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">Standing, 1 hour</td>
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<td style="text-align: left">1.5</td>
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<td>0.2</td>
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</tr>
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<tr>
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<td style="text-align: left">Walking, 1 hour (6,000 steps)</td>
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<td style="text-align: left">3.8</td>
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<td>1.2</td>
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</tr>
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</tbody>
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</table>
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<h2 id="typical-energy-intake">Typical energy intake</h2>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Meal</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">Breakfast</td>
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<td style="text-align: left">0.7 - 2.5</td>
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</tr>
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<tr>
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<td style="text-align: left">Lunch</td>
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<td style="text-align: left">2.5 - 4.1</td>
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</tr>
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<tr>
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<td style="text-align: left">Dinner</td>
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<td style="text-align: left">2.5 - 4.0</td>
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</tr>
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<tr>
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<td style="text-align: left">Evening snack</td>
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<td style="text-align: left">1.0 - 2.5</td>
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</tr>
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<tr>
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<td style="text-align: left"><strong>Total</strong></td>
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<td style="text-align: left"><strong>6.7 - 13.1</strong></td>
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</tr>
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<tr>
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<td style="text-align: left"><strong>Average</strong></td>
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<td style="text-align: left"><strong>9.9</strong></td>
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</tr>
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</tbody>
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</table>
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<h2 id="typical-energy-usage">Typical energy usage</h2>
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<h3 id="sedentary-day">Sedentary day</h3>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Activity</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">BMR</td>
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<td style="text-align: left">7.9</td>
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</tr>
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<tr>
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<td style="text-align: left"><strong>Total</strong></td>
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<td style="text-align: left"><strong>7.9</strong></td>
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</tr>
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</tbody>
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</table>
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<h3 id="light-activity-day">Light activity day</h3>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Activity</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">BMR</td>
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<td style="text-align: left">7.9</td>
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</tr>
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<tr>
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<td style="text-align: left">Walking, 6,000 steps</td>
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<td style="text-align: left">1.2</td>
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</tr>
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<tr>
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<td style="text-align: left"><strong>Total</strong></td>
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<td style="text-align: left"><strong>9.1</strong></td>
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</tr>
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</tbody>
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</table>
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<h3 id="high-step-count-day">High step count day</h3>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Activity</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">BMR</td>
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<td style="text-align: left">7.9</td>
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</tr>
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<tr>
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<td style="text-align: left">Walking, 12,000 steps</td>
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<td style="text-align: left">2.4</td>
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</tr>
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<tr>
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<td style="text-align: left"><strong>Total</strong></td>
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<td style="text-align: left"><strong>10.3</strong></td>
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</tr>
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</tbody>
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</table>
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</div>
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<a href="/self-care/food/energy-balance/" class="ba b--moon-gray bg-light-gray br2 color-inherit dib f7 hover-bg-moon-gray link mt2 ph2 pv1">read more</a>
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</div>
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</div>
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</div>
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<div class="relative w-100 w-30-l mb4 bg-white">
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<div class="relative w-100 mb4 bg-white nested-copy-line-height">
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<div class="bg-white mb3 pa4 gray overflow-hidden">
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<span class="f6 db">Self-Cares</span>
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<h1 class="f3 near-black">
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<a href="/self-care/food/energy-by-food-item/" class="link black dim">
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</a>
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</h1>
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<div class="nested-links f5 lh-copy nested-copy-line-height">
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<h1 id="energy-by-food-item">Energy by food item</h1>
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<h2 id="breakfast">Breakfast</h2>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Item</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">Peanut butter porridge</td>
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<td style="text-align: left">???</td>
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</tr>
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<tr>
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<td style="text-align: left">Bean Bar Croissant</td>
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<td style="text-align: left">0.5</td>
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</tr>
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<tr>
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<td style="text-align: left">Coffee, Large cappucino</td>
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<td style="text-align: left">0.8</td>
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</tr>
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</tbody>
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</table>
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<h2 id="lunch">Lunch</h2>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Item</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">Two Ham and Cheese Croissants</td>
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<td style="text-align: left">???</td>
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</tr>
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<tr>
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<td style="text-align: left">Subway 6in Teriyaki</td>
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<td style="text-align: left">2.5</td>
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</tr>
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<tr>
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<td style="text-align: left">Cheeseburger with chips</td>
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<td style="text-align: left">4.0</td>
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</tr>
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</tbody>
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</table>
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<h2 id="dinner">Dinner</h2>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Item</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">Chicken & veg pie, 3/8</td>
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<td style="text-align: left">2.5</td>
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</tr>
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</tbody>
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</table>
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<h2 id="dessert--snack">Dessert / snack</h2>
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<table>
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<thead>
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<tr>
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<th style="text-align: left">Item</th>
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<th style="text-align: left">Energy (MJ)</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td style="text-align: left">Low fat mousse</td>
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<td style="text-align: left">0.6</td>
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</tr>
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<tr>
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<td style="text-align: left">Whittaker’s Creamy Milk chocolate block</td>
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<td style="text-align: left">8.0</td>
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</tr>
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<tr>
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<td style="text-align: left">Chocolate Teddy bears</td>
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<td style="text-align: left">4.0</td>
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</tr>
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</tbody>
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</table>
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</div>
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<a href="/self-care/food/energy-by-food-item/" class="ba b--moon-gray bg-light-gray br2 color-inherit dib f7 hover-bg-moon-gray link mt2 ph2 pv1">read more</a>
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</div>
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</div>
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</div>
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</section></article>
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</main>
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<footer class="bg-black bottom-0 w-100 pa3" role="contentinfo">
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<div class="flex justify-between">
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<a class="f4 fw4 hover-white no-underline white-70 dn dib-ns pv2 ph3" href="http://localhost:1313/" >
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© My New Hugo Site 2025
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</a>
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<div><div class="ananke-socials"></div>
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</div>
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</div>
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</footer>
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</body>
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</html>
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