1gjPage  of 4 - "Omega 3" OMEGA III AND MORE FOR A HEALTHY HEART 'PURE CLEAN' Salmon Oil for Omega III - the best source is available from... www.gnld.com www.gnldusa.com Email: Nancy Kacvinski Interesting and informative healthy heart articles... 1. Salmon Oil for Athletes 2. Omega 3 Controls Cholesterol 3. Omega 3 and The Brain 4. Is The Essential Fatty Acid in Omega 3 the Secret to Eskimo Heart Health? 5. The Amazing Banana Benefits (also for your heart) 6. Eight Check Points for a Healthy Heart An essential heart web-site to visit, read, study, research and do... www.shirleys-wellness-cafe.com/cayenne.htm 1. Salmon Oil for Athletes http://www.cycling.org/lists/coaching/coaching-archive-hyper/coaching.9411/0034.html Glen Winkel (gwink@itsa.ucsf.EDU) Wed, 23 Nov 1994 20:31:12 -0800 Revised March 1992. The omega-3 fish oils have recently gained national attention for their role in reducing the risk of cardiovascular disease. This research is particularly encouraging considering that 5 million people in the U.S suffer from coronary artery disease. However in light of this research, do these omega-3 fish oils have any real benefits for the amateur or professional athlete? I believe the body of scientific research indicates that for healthy individuals, these omega-3 oils will confer a benefit in reducing the risk of cardiovascular disease as well as giving the competitive athlete a distinct advantage over competitors. While the mechanism underlying how the omega-3 oils function to alter blood lipids is not completely known, several studies indicate a possible mechanism of action. The primary effect of the omega-3 oils are to equalize the "essential fatty acids". Most of the poly-unsaturated fatty acids (PUFA) we ingest come from plant sources. These PUFA's are known as omega-6 PUFA, because the first double-bond is at the w-6 position. The omega-3 fatty acid double bond is at the w-3 position. These essential fatty acids can only be obtained from the diet, so if the diet is deficient our cells too will lack these nutrients. The American diet contains too much omega-6 relative to omega-3 PUFA's such that a prudent person by decreasing intake of vegetable oils while increasing intake of fish oils could restore the balance of these essential lipids. Research studies indicate that the ratio of omega-6 to omega-3 should be 1:1. The typical American diet contains a 25:1 ratio instead! 1. Lipid balance will result in more efficient carbohydrate metabolism. This means that carbohydrates will be utilized more effectively to produce energy. 2. There will be a moderate reduction in peripheral blood resistance. This is because an increase in omega-3 fatty acids causes the red blood cell membrane to deform more readily, such that these oxygen carrying cells will be able to deliver their oxygen more efficiently to the muscle. This should result in a higher anaerobic threshold. 3. This reduction in peripheral blood resistance in combination with greater vasodilatation of the blood vessels will help to lower blood pressure placing less demands upon the heart at maximal effort. This should contribute to a further increase in anaerobic threshold. 4. An increase in dietary omega-3 PUFA is also associated with an inhibition of eicosanoid synthesis. As most anti-inflammatory agents also inhibit eicosanoid synthesis, increasing intake of omega-3 PUFA will reduce the tendency for inflammation to occur. This should reduce incidences of joint swelling due to overuse injury, aid in faster recovery after injury and may cause a reduction in acute exercise-induced asthma due to irritation of the respiratory airways. 5. Finally, research indicates that an increased intake of omega-3 fatty acids will improve immune system function and protect the body against various viral infections. In addition, since these fish oils bypass the delta-6 desaturase pathway, supplementation will enhance overall levels of energy and reduce chronic fatigue. Based upon these scientific studies I believe competitive athletes will find that adding omega-3 fish oils to their diet will significantly enhance their performance. The preferred method of supplementation for athletes would be via fish-oil concentrates in capsular form. A diet of 500 grams of fish would provide less than 0.5 grams of omega-3 per day while adding other undesirable fats to the diet. Likewise, fish would have to be served at nearly every meal to achieve adequate benefit. Therefore, the ideal method of supplementation would be to reduce intake of vegetable oils, while simultaneously increasing omega-3 in concentrated capsular form. Beware however of Rmarine lipid concentratesS, as they have been shown to contain trace concentrations of toxic heavy metals and other contaminants. Also note that fish oils should be derived only from the edible portion of the fish rather than from organ tissues where the majority of toxic heavy metal, pesticides and herbicides have been shown to be concentrated. I know of only one company which has a Rspecies-specific formulation of omega-3 (there may be others). The company is a network marketing company based in Fremont, California. I have discussed their formulation with Dr. Arthur Furst, (of oral cancer therapy fame). He is a member of the Scientific Advisory Board for GoldenNeo-Life and he explained to me the origin of the marine lipid concentrates that is the typical raw material for omega-3 (fish oil) supplements. Briefly, when fishermen come in to shore with a catch of fish, the best fish are reserved for restaurant and local fish markets, the next batch of fish are sold to cat food companies. The balance of the RcatchS are pressed and the oils collected are sold as Rmarine lipid concentrateS. Draw your own conclusions from this! Dr. Furst also explained to me why Neo-Life came up with the Rspecies-specificS formulation of omega-3. The deep water Norwegian Salmon was chosen as the raw material source, since it yields much higher quantities of the omega-3 fatty acids than any other fish. Neo-Life went ahead and tested it's Salmon oil for purity and potency (since the Tufts Univ. study). While the 10 leading major brands of fish oils contained from 34 to 76% of the active ingredients, the Neo-Life Salmon oil consistently contained 102-130% of the omega-3 fatty acids, apparently some of the highest quantity and quality of omega-3 available. I keep on checking in the health food stores for a better blend of omega-3 and have found none that is as pure as this product. Alas, since Neo-Life is a network marketing company, I was able to purchase this product at below wholesale. (I found out it's not cheap, but then I didn't need the heavy metals present in the other stuff to weigh me down). Another note about the above supplement. I suggested over 5 years ago that omega-3 supplementation would aid in asthma (especially exercise-induced) and other breathing disorders (Point 4 above). A scientific report just appeared (!) showing that omega-3 supplementation would help in breathing disorders. Just think what a little extra bit of lung volume would do in the heat of competition! Reference: For a very thorough review of omega-3 essential fatty acids see: A. Simopoulos, Omega-3 fatty acids in health and disease and in growth and development. Am. J. Clin. Nutr 54, 438-463 (1991). P.S. This is a nutritional secret I have utilized for several years. Use it wisely! (Guess I better develop some new secrets to stay ahead of the pack!) P.S.S. For still more info on availability of Salmon Oil My snail-mail address is: Glen Winkel, Ph.D. Optimal Nutrition 1238 4th Avenue San Francisco, CA 94122 (415) 664-8112 2. Omega 3 Controls Cholesterol http://www.frozenfish.com/pharm.htm FISHOIL OMEGA-3 IS A NATURAL PRODUCT OF MARINE OIL WHICH AIDS IN THE CONTROL OF CHOLESTEROL Omega-3 is a compound which contains two essential polyunsaturated fatty acids, Eicosapentaeonic Acid C20:5 (EPA) and Docosahexaenoic Acid C22:6 (DHA) which are found in an average concentration of 18% and 12%, respectively. They are an important component of the diet as their absence produces a deficiency syndrome. INFLUENCE ON ARTERIOSCLEROSIS AND HUMAN NUTRITION Arteriosclerosis is the most frequently cited cause of death or invalidity in man. It is characterized by a thickening of the interior lining of the arterial wall via the accumulation of cholesterol and/or rapidly replicating tumor like cells. This blockage reduces the diameter of the artery to the point that blood platelets (blood corpuscles which control coagulation) adhere to the arterial wall thereby creating an occlusion, or thrombosis. Depending on which artery is involved, the obstruction can cause gangrene, stroke or cardiac arrest. A diet deficient in polyunsaturated fatty acids favors the development of Arteriosclerosis. DHA is fundamental for the development of the brain and retina in all animals. However, as opposed to most mammals man is unable to synthesize DHA from vegetable products therefore, it is necessary that DHA be an essential fatty acid in man's diet. Those polyunsaturated fatty acid synthesized by vegetables do not reach carbon chain lengths of more than 18 carbons. On the contrary, those carbon chains most effective in the treatment of Arteriosclerosis are of 20 and 22 carbons such as EPA C20:5N and DHA C22:6N which are only found in phytoplankton and fish oil. Eskimos, whose diet favors the consumption of marine mammals and other fisheries products, ingest twice as much cholesterol as their western counterpart. However, there is more EPA and DHA in their bloodstream less cholesterol and triglycerides resulting in fewer arterial occlusions and a tenfold reduction in the chance of dying from cardiac arrest. The Japanese consume between 100 and 250 grams of fisheries products daily, which may account for the high levels of EPA and DHA in their bloodstream. It is interesting to note that when compared to citizens of the other developed nations of the world, the Japanese have the lowest occurrence of Heart Disease and Arteriosclerosis. Lipids (fat in the bloodstream) do not circulate in the bloodstream as free elements, but are associated with proteins and are called lipoprotein complexes. After 60 years of age the concentration of lipoproteins in the body begins to vary and should be interpreted with caution. Previously concluded studies indicate that supplementing the diet with OMEGA-3 can be beneficial in reducing one's risk of developing heart disease and suffering cardiac arrest. The recommended dietary levels of saturated fatty acids to monounsaturated and polyunsaturated fatty acids is 1:1:1. In spite of this, it has been calculated that the common diet falls short of reaching the recommended 1:1:1 levels. Therefore, in order to achieve this relationship approximately one third of the fatty acids consumed should be polyunsaturated such as EPA and DHA, further illustrating the importance of these oils. Additionally, it is recommended that 30% of total caloric intake come from fats, accordingly 10% should come from polyunsaturated acids. Supplementing the western diet with OMEGA-3 helps reduce the level of triglycerides and cholesterol encountered in the bloodstream, in addition to lowering blood pressure. As indicated, reducing the level of cholesterol helps minimize the chances of developing arteriosclerosis. 3. Omega 3 and The Brain http://www.brain.com/bboard/read/mind/19 From: (Jeffrey Thomas) www-m1.proxy.aol.com Date: Fri Aug 2 06:47:47 PDT 1996 Your brain needs essential fatty acids to perform a number of critical biological functions. Your brain is 60% fat. In a healthy brain Omega-3 is the most abundant fatty acid. In Adults omega-3 are required for visual functioning in the retna of the eye, in the synapses of the brain, in nerve tissues, in the adrenals for regulating stress, and in the testes for sperm formation. These fatty acids are required for metabolism and transport of choloesterol and triglycerides in the blood. Omega-3 and omega-6 stimulate metobolism, increase metabolic rate, increase integration of oxygenin the cells, and increase overall engery production. The essential fatty acids and their derivatives are required in the cell structure of cellular membranes. The best sources of Omega-3 essential fatty acids in descending order:- Flax, pumpkin, weat germ, canola, soybean, and walnut oils. The other sources are from thease fish: Salmon, mackrel, trout, sardines, tuna, eel. Salmon is the best overall source because it has the best balance of Omega-3 and Omega-6. Flaxseed oil is very good, but it is easily destroyed by heat and oxygen. Make sure flaxseed oil comes in a black plastic bottle (not glass) and should be stamped with both a pressing date and a four month expiration date. Flaxseed oil should be refrigated at all times. Its true your body needs fat, BUT NOT SATURATED FAT! The body can create the necessary saturated fats from the essential fatty acids. Saturated fats compete with and slow down the necessary metabolic processes involving the essential fatty acids. NB. Because saturated fatty acids molecules are strait chains, they pack together tightly to produce their solid, lard-like consistency. They are also lard-like in your body, which is why they do no disslove in your blood stream and tend to form desposits on the linings of your arteries. People who consume large amounts of saturated fats essentially build cell walls out of lard. Cell walls built out of hard, sticky lard-like fats do not allow for the proper passage of nutrients and toxins in and out of the cells. Over time, these cell become chronically undernourished, and cannot detoxify, which results in sluggish thinking, loss of memory, cardiovascular problems, and a general decline in health. NB. The important thing to realize is that the two essential fatty acids, omega-3 and Omega-6 are the only two fats the body needs. Lets talk about about 'Partial Hydrogenation'. During the process of partial hydrogenation, the unsaturated fatty acids that do not get completely hydrogenated or saturated are twisted on a molecular level. These twisted fats have a different shape that changes their electrical and chemical properties. These TOXIC Fats are referred to as 'Trans Fats'. Trans fats are very dangerous to your brain and body and should be avoided at all costs. It is the change in the shape of the molecule that makes trans fats toxic. If this is the kind of fat you give your body and brain, this is the type of fat from which your cell walls will be made. This results in improperly nourished cells causing toxic buildup within the cells. The most commonly used hydrogenated productsinclude margine, vegetable shorting, and shorting oils. Check the labels on cookies, crackers, breads, baked goods, chips, popcorn, frozen prepared foods, peanut butter and salad dressings. The best way to eat is to balance your meals, 40% carbohydrates, 30% protein, 30% mono/poly- unsaturated fats, but I could go on forever about this... If you are interested, buy the book, ENTER THE ZONE by Dr. Barry Sears. I have been following his theories for a few months and am now in the best shape of my life. 4. Is The Essential Fatty Acid in Omega 3 the Secret to Eskimo Heart Health? Despite a diet amazingly high in fat, researchers found that the Greenland Eskimos had a very LOW rate of heart disease plus low rates of cancer and diabetes. The reason? The answer well might be the fact that the Eskimo diet of cold water fish and marine mammals was correspondingly high in a specific omega-3 fatty acid called EPA or Eicosapentaenoic Acid. Americans and others who eat a diet low in EPA have a HIGH rate of heart disease plus high rates of both cancer and diabetes. Additional studies in Japan, the Netherlands and Sweden have given further confirmation to the fact that the higher the fish consumption, the lower the rate of heart disease. Unlike the fatty acids found in meat, the EPA in cold water fish and marine animals actually seems to protect against heart disease. This remarkable effect seems to due to EPA's ability to thin blood and discourage excessive blood clotting. At the same time, it may even raise HDL's (the "Good" cholesterol) while lowering cholesterol and triglycerides. In fact, several clinical trials have shown that fish oil reduces triglyceride levels by up to 50%! Fish oils are also being taken orally for weight loss, (when used in conjunction with a modified diet), asthma, cancer, painful menses, hay fever, chronic fatigue syndrome and more. Omega-3 essential fatty acids (EFAs) have been linked in many studies to a lowered risk of heart disease. The Inuit Eskimo diet, which is rich in fat, is also rich in omega-3s. Eskimos have a very low rate of heart disease. They have far less cholesterol in their blood than the typical beef-eating American. Cancer levels are far lower; hypertension (high blood pressure) is uncommon; obesity and arthritis are rare; and diabetes is unknown. All this is in spite of the high levels of fat consumed in a natural Eskimo diet. Research now indicates that the key is omega-3 fatty acids. Omega-3s are found in most cold-water fish and in animals that feed on these fish. Eicosapentaenoic acid (EPA), along with docosahexaenoic acid (DHA), thins the blood and lowers cholesterol and triglyceride levels while raising HDL ("good" cholesterol) levels. EPA helps to expand blood vessels, thus reducing the chances of a heart attack. Omega-3s also act as an anti-inflammatory agent by stimulating the production of certain hormone-like substances prostaglandins. They have been shown to be beneficial to people suffering from rheumatoid arthritis and lupus, and may work best when taken in conjunction with another essential fatty acid, GLA (gamma linolenic acid, an omega-6 fatty acid). Research is now widespread on the benefits of omega-3s. Studies using cod liver oil supplements have shown that blood pressure is lowered and the production of an inflammatory prostaglandin called thromboxane also goes down. Thromboxane causes blood platelets to coagulate or clot, and plays a role making blood clots in the cardiovascular system. Omega-3s also force down the levels of lipoproteins like LDL and VLDL that carry cholesterol and triglycerides into the body tissues. It may increase the levels of HDL, a lipoprotein that carries cholesterol away from body tissues. Ask the Dietitian Omega-3s are found most commonly in the oils of cold-water fish. Cod, mackerel, sardines, herring, tuna, and salmon are among the most popular that are commonly available. Omega-3s are found in all wild animals but appear to be deficient in domestic livestock. Cold-weather bean oil plants such as canola and flaxseed also contain omega-3s. Fish oil, however, appears to be the most reliable source. One or two servings of fish per week is recommended. Opposing Opinions A great deal has been made about these oils and their ability to reduce the risk of heart disease. By recommending two portions of fish per week, the American Heart Association is aiming to achieve one goal and hoping that side benefits will materialize. Simply reducing red meat consumption a little each week will have benefits on the heart. There have been no studies that indicate that if vegetarians begin eating cold-water fish, their risk of heart disease will decline. The reason for this may be that the risks are primarily tied to the consumption of a protein-rich, high-fat diet centered around meat and dairy products. Removing a little of this animal food will have a beneficial impact. Ask the Clerk Omega-3 supplements and fish oil supplements are now becoming more plentiful and less expensive. Most supplements range in potency from 200 to 400 mg of EPA or DHA. Higher dosages are safe but may leave a fishy odor and taste. Essential fatty acids should be kept in air-tight containers in the refrigerator to prevent them from becoming rancid. It is also a good idea to look for supplements that do not contain cholesterol. It is possible to ingest between 30 and 60 extra milligrams of cholesterol simply by taking these supplements. Because these polyunsaturated fatty acids increase oxidation and vitamin E is required to combat this process, it is important to also supplement the diet with vitamin E. 5. The Amazing Banana Benefits Containing three natural sugars -- sucrose, fructose and glucose combined with fiber a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit in it's ability to reduce the risk of blood pressure and stroke. Strokes: According to research in 'The New England Journal of Medicine' eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water-balance. When we are stressed, our metabolic rate rises, there by reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. PMS: Forget the pills --eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain trypotophan, a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier. Overweight and at work: Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium packed fruit can assist learning by making pupils more alert. Nerves: Bananas are high in B vitamins that help calm the nervous system. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniculcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Heartburn: Bananas have a natural antacid effect in the body so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. Temperature control: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, trypotophan. Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. Warts: Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! So you see, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say, "A Banana a day keeps the doctor away"! The solution is simple - eat an apple and at least one banana everyday (or 2, or 3 or 4). 6. Eight Check Points for a Healthy Heart i) Check your blood pressure ii) Quit smoking iii) Exercise at least 3 days a week for a minimum of half an hour iv) Reach and maintain your goal weight for your height and frame - my doctor in Tampa told me that if I get down to my goal weight, he guarantees me my high cholesterol will normalize - he was right - I did & it did. v) Keep your sodium (salt) intake down vi) Check your cholesterol vii) Eat a low fat, sensible, balanced, healthy diet viii) Reduce stress through exercise, recreation, relaxation - also daily choosing a happy, healthy, positive attitude to life by dealing with every crisis calmly, rationally and creatively. ery two hours to keep levwrnjeb_\ZYqVSP @ vs-pmh.eZb_Z WQRO Mv@sn k1 h5 e7 b _ Z W T Q v- s/ p m hB eD b_BZW TnQ nv$sdnkhe`]{XUPvM vvspm'he`e]X@U_RO v s"!n"&k*&hE'e'`']'Z(W(R*O **v.s1.p.m /h/e#/`&/]`/Xy/U/P/M /0vJ0s0n0k1f61a71^72[>2XU2U\2R2O 22x2u2p4m4jT7g7b7_7\r=Y=VCGS{GN {GKxLsPpPkQhQcR`6R]RZRUFSRSM{GN SSxTsLTp[TmzTjTeTbT]TZTUTROUM{GN OUXUxUsUpUm Vj8Ve;V`@V]GVZlVWVRVO{GN VVvVsVnsWkwWhWeW`W]WZ_XWXR@YO{GN @YWYxYuYpqZmZhZeZ`[][W.\R3\O{GN 3\:\xG\uY\p\m\j\g\b%]_,]\X^Yb^Vr^S^N ^^x^u_r9_mY_j`_g_d___\_Y`V)`Q`N ``xau brCboebjjbgrbdbab\>cYMcV dSdP dAexWes`epvekxehece`e[eXeSePeKd efxfs(gpSgmcgjqgewgbg]gZgUgRgMd ghxhshphkhhhc$i`1i[gjXgUgRgMd \=<<77<770\]\_=====;=q=<< q\===-======<<V T\V\3 \5 \ \ \+ \- \@ \B \\\g\i\\<\]\t\v\\\\\\K\\\\l\n\<n\\\\\\%\'\>=K\<< >@\a\\\\ \%!\'!\[!\]!\^"\^#\#\#\$\<$%\ &\"&\"'\'\'\(\(\(\)\*\*\+\,\-\<--\.\.=.3.<<<3.].\.\.\.\20\40\1\1\1\2\2\2\2\3\3\<34\4\7\7\E8\G8\:\ :\&;\(;\<\<\<\W=\Y=\<Y=p=\r======o>=q>=q?=]@=_@=`A=<< `AbB\B\B\B=B<<<BC\D\LE\NE\NF\OG\ H\ H\I\mI\oI\ZJ\\J\pJ\rJ\<rJsK\>L\@L\TL\VL\VM\XN\O\O\+O\-O\.P\P\P\MQ\<MQOQ\Q\Q\R=R<<<R6R\8R\JT\LT\U\U\>V\@V\qW\sW\W\W\>Y\@Y\ [\< [[\1\\3\\~\\\\#]\%]\V^\X^\^\^\W_\Y_\_\_\<_`\`\a\a\hb\jb\c\ d\ d\d\d\Df\Ff\ g\< g g\g\&g=(gSg<V<<SgUg\sg=g=g=h=h=h=i=i=<V< ii\i=iih=<<<ij\j=j=-jh=<<<-j/j\1j\Hj=JjLj<<<Ljcj\ej=gj=ij=Lj<<<f=/SV87b+798( iimY_j`_g_d___\_Y`V)`Q`N X$?7ebjjbgrbdbab\>cYMcV dSdP  UniversalTimes New Romance`e[eXeSePeKd