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Healthy Eating : How to Detox or Cleanse Your Body

[UltraVid id=254 ]My name is Christine Marquette and I’m a registered and licensed dietitian with Marquette nutrition and fitness and I’ve been asked how to detox or cleanse your body. Now, these things actually mean different things to different people most of the time
In order to detoxify a body or cleanse a body, one option is to have a colonoscopy done, so that the colon and intestines are completely emptied. Find out how to cleanse a body by eating health food with help from a registered and licensed dietitian in this free video on fitness and nutrition.

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My 16 Favourite Healthy Vegan Recipes

[UltraVid id=238 ]MY FAVOURITE OATMEAL RECIPES:
— Breakfasts: 1:16, Lunch: 4:16, Snacks: 7:13, Dinner: 9:06
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RECIPES:

—– BREAKFAST —–
1. Stovetop Oats
Combine 3/4 cup rolled oats and 1.5 cups unsweetened almond milk in a small pot over high heat. When boiling, reduce heat to low and let simmer, stirring occasionally and watching to make sure it doesn’t boil over. Once thick, stir in 1 tsp cinnamon and 1 mashed banana. Remove from heat and serve with any toppings. My favourites are peanut butter, strawberries and banana.

2. Baked Oatmeal
Combine 1/2 cup oats, 1 mashed banana, cinnamon (optional), 1 tsp baking powder, and 1/2 cup almond milk. Place in a mini ramekin or other oven safe dish and bake for 25 minutes at 350F. Add any desired toppings, my favourites are strawberries and peanut butter with almond milk.

—– LUNCH —–
1. Lettuce Wraps
Take a piece of Romaine Lettuce (or any lettuce with a large, flexible leaf) and fill it with brown rice/quinoa, smoked tofu/veggie beef cooked in hoisin sauce, sautéed bell peppers/carrots/zucchini/or any vegetables, sautéed onions and mushrooms, avocado and salsa, nutritional yeast or vegan cheese, hot sauce, and anything else of your choice.

2. Avo-Tomato Sandwich
On two slices of bread/bagel, spread 1/2 a mashed avocado, a sprinkle of nutritional yeast and add some tomato slices. Optional things I like to add are spinach/lettuce, alfalfa sprouts, and ground flax seeds.

—– DINNER —–
1. Spaghetti and “Meat” Balls
Boil spaghetti pasta according to package instructions and set aside.
In a pot, steam chopped broccoli until tender. Saute mushrooms, onions, and any other desired vegetables until cooked. Separately bake/saute bought “meat” balls.
Optionally, you can bring saute all of this together in a large skillet with the tomato sauce to make a more uniform “meat” sauce, or it can just be dished into a bowl with the spaghetti with sauce over top.

2. Pesto Pasta
In a dry skillet over medium-high heat, toast 1/2 cup of pine nuts until golden brown. Set aside. In a food processor, process two bunches of cilantro and 4 cloves of garlic. Once mixed, add in your toasted pine nuts, 1 tsp salt, 1 tsp black pepper, 1 tbsp lemon juice, optional smoked paprika, and process until smooth. If it’s too dry, add in some olive oil or water until it reaches your desired consistency.
I love putting this over pasta (whole wheat, rice or zoodles) with avocado and nutritional yeast.

3. Veggie Burgers
Prepare patty’s according to package instructions, or make your own.
I like to eat mine on a toasted whole wheat bun with hummus, avocado, tomato, any other veggies (spinach, lettuce, sprouts, mushrooms, etc), and nutritional yeast for a cheesy flavor.

4. Spring Rolls
Prepare angel hair or fettuccine rice noodles as per package instructions. Chop up bell pepper, cilantro, avocado, cucumber, mushrooms, smoked tofu, bean shoots, and shred some carrots. Soak your rice paper wrap in lukewarm water for about 10 seconds until soft, then fill with any fillings of your choice. Dip into peanut sauce.
Peanut Sauce Recipe:
In a food processor, process 1/2 cup peanut butter, 1 tablespoon minced garlic, 1/4 cup tamari (soy sauce), 1/4 cup water, 1 tablespoon rice vinegar, 1 teaspoon hot sauce, 1 teaspoon sugar or other natural sweetener until smooth. Be sparse with soy sauce as it can be quite salty.
An alt. spring roll recipe –

5. Chickpea Omelet
Blend or hand mix 2/3 cup water, 1/3 cup chickpea flour, 1 tbsp ground flax seed, 1 tbsp nutritional yeast, 1/8 tsp turmeric, 1/2 tsp baking powder, 1/2 tsp garlic powder, salt and pepper to taste. Pour it over a greased skillet over medium-high heat. Let it cook like you would a normal omelet, flipping when the edges are firm and there are bubbles. Once the other side is cooked, put it on a plate and fold over any fillings. I fill it with sauteed veggies (mushrooms, spinach, bell pepper and zucchini) and sprinkle on nutritional yeast.

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The Science of Vegan Fat Loss

[UltraVid id=164 ]Hey it’s Mike here and today fat loss particularly the science of why a vegan diet gives you a major advantage in achieving a healthier less disease promoting body composition and what I’m most excited about is that we’re going to cover a little-known compound which is essentially an appetite off switch which is pretty much missing from everybody that eats a Western diet system we’ll look at research on how that switch actually reduces desire for high energy foods how to turn that switch on and so much more all with some epidemiology sprinkled in now first I want to mention that fat loss is a sensitive subject and that’s why I want to look at this from more of a public health angle this isn’t about aesthetics this isn’t about being hot this is about increasing the amount of years that you could have where your quality of life is good where you’re mobile and so forth so let’s go now for some background I could go on and on and on about obesity statistics but something that’s still lesser-known among people is that vegans average normal BMI in terms of Western groups they’re the only diet group to do so and that’s been shown in the epidemiology both in the UK and the US so it’s across the board but what’s probably more amazing is all the clinical trials on ad libitum vegan diets that result in weight loss ad libitum meaning eating as much as you want of course these aren’t processed foods from this one we see a notable weight loss after just seven days and from this study the broad study what the authors described as the most effective weight loss diet at six and twelve months without restricting calories or adding exercise which is incredible and for some grade-a anecdotes I know several people who have lost over a hundred pounds on a vegan diet but focusing back on the studies because that’s what really matters this isn’t just theory we’re talking about this is a measurable reality so why what’s going on here I want to emphasize that this isn’t the main force at work here but vegans do have some basic behavioral advantages if you’re just walking into a gas station going to a party going anywhere the chances of a vegan being able to eat cake is just way lower in the words of Marie Antoinette let them eat cake unless they are vegan then though that is changing vegan junk foods and snack foods are becoming much more ubiquitous but the main difference here is the attributes the qualities of the foods that are making it into vegans mouths first other people and possibly the most power full body trimming tool in the vegan diet other than maybe just relinquishing all animal fat is fiber I know it’s just fiber yeah we’ll get to the exciting appetite switch stuff in a second but first we got to cover the basics firstly in the u.s. about 97% of people do not get enough fiber according to the Institute of Medicine they are fiber deficient and this is such a simple point but fiber rich foods have more volume for the amount of calories they have and so if we’re zooming in on the stomach we have this network of neurons wrapping around our stomach that go oh I’ve eaten enough volume my stomach is getting full then it sends signals to your brain and says don’t eat anymore and across-the-board animal products are high in energy and fat and low in volume they are devoid of fiber and therefore it takes a lot more to fill up your stomach and tell your brain that you’re full but a diet high in fiber is what our stomach what our whole system is used to from this study quote evidence suggests that for most of history the human lineage consumed more indigestible plant material such as grasses sedges and tubers than is present in a typical western style diet over hundred grams per day of dietary fiber compared with less than 15 grams per day in the average modern day diet but our body’s appetite system is much more complicated than just how expanded our stomach is and how hungry are throughout the day depends on a lot of things and that brings me to that appetite switch that I talked about at the beginning of the video and it is propionate be amazed it is a short chain fatty acid which is ironic because it prevents fat gain which is created as a result of your gut bacteria breaking down fiber I know it’s kind of a weird word propionate my name is nate propia Nate hey man I just wanna let you know I’m a pro oh yeah pro what PIA Nate yeah like a pianist you play the piano no a pro Pia Nate okay now you’ll never forget this word cuz that’s how you remember things make them weird that’s how they when memory competitions from this study quote in humans increased colonic production of the short chain fatty acid propionate acutely reduces energy intake so how does it actually work though well you eat some fiber the little microbes in your gut digest it they spit out propionate propionate eventually signals the appetite centers of your brain the hypothalamus that you are less hungry saying what are your fall now and from this study you can actually take an MRI do a brain scan of somebody and measure the increase in signals to the hypothalamus the appetite center of the brain after eating fiber further suggesting a satiating effect so it appears that this is just part of our natural appetite regulation system from eating so much fiber throughout human history that fiber meant food but for the average modern person it’s as if we have just taken that out extracted that system and people are just missing it it’s almost akin to surgically removing all those nerves around your stomach just removing a part of the you get what I’m talking about back to that study most amazingly propionate was shown to reduce calorie consumption by about 14% at a buffet meal America needs this America needs propionate propaganda 2020 seriously if that rate of calorie reduction can be extrapolated to all of the u.s. then we would bring our calorie consumption back to like 80s levels and looking at this familiar map it’d be like rewinding it back to about here and that is a very different United States but the fascinating wonders of propionate don’t stop there it also has to do with our reward system and food desire this study found that after giving people appropiate their brain reacted less dramatically to high energy foods so comparing say chili cheese dogs to cucumbers with the propionate that the difference was less dramatic from the researchers quote our results suggest that colonic propionate production may play an important role in attenuating reward based eating behaviors because propionate works with the reward system in this way it definitely has some implications for food addiction and binge eating simply put if you’ve had enough fiber in the last 24 hours then you’re gonna be less likely to crave these unhealthy foods less likely to reach for foods that you’re addicted to foods that you don’t actually want to eat and I want to emphasize that this isn’t cutting off people’s appetite to some unhealthy degree this is just resetting the system to where it’s supposed to be now I want to address a concern that I get really whenever I talk about vegan diet and weight loss on this channel which is completely understandable because statistically there gonna be some more robust vegans and obviously it’s pretty frustrating probably to watch me just talk about how a vegan diet leads to weight loss all the time when it may be din for somebody but let’s investigate this firstly not all vegan foods are created equal we have the health foods we have the less healthy foods and I want to emphasize just how dramatic that difference is we can simply compare corn tortillas regular tortillas to corn chips which are really sliced up tortillas with oil ok corn tortilla without oil is 11 percent of total calories from fat and one ounce is about 60 calories well a corn chip corn with oil is 55 percent of calories from fat and one ounce is over a hundred and fifty calories that’s like three times as many calories once again I have to say it’s not a health food in theory you could eat almost three times as many corn chips as regular corn tortillas until you get the same appetite triggers until you get the same amount of fiber and so forth and this principle of oil plus food equals just way way way more calories applies to all sorts of foods just cooking foods and oils fries are just potatoes with oil I’m getting really heated about this and maybe you do require a higher fat food to feel completely satiated whether you are a vegan coming off a standard American diet and so let’s compare some whole plant high-fat foods vers some animal foods for example let’s just compare one ounce of avocado verse one ounce of cheddar cheese America’s favorite cheese wouldn’t that be American cheese the avocado actually has 60% less calories per ounce than the cheese despite having a higher total fat content in terms of macronutrients in terms of the total percentage of calories from fat which is actually 77% because of the fiber and because of the water so not to be a broken record but once again whole plant foods are just the best and moving on to a major concern I just talked so much about how great fiber is but a lot of people go oh my god if I eat more fiber than I’m gonna get stomach issues and bloating and stomach pains and so forth I do have a whole video dedicated to reducing bloating when transitioning to a vegan diet but I have some new information particularly from gastroenterologist dr. Angie sadeghi she was Leon the nutrition rounds podcast a new podcast you should definitely check out and she made some points that really really made me think first of all she’s just a living example of somebody that did lose weight and get super fit going on a plant-based diet the images speak for themselves but the point here is that if you want to dodge getting an upset stomach from fibre when you’re transitioning not only do you need to ramp up the amount of fiber that you eat but you also need to diversify the sources of that fiber and the reason for that is that we have a ton of different types of bacteria and they all eat different things and so if you have a limited amount of pinto bean eating bacteria then maybe you eat a ton of those pinto beans and you end up with a bunch of undigested material and gas and so forth but if you split the same amount of fiber in those pinto beans between yams and maybe lentils and veggies then you’re gonna have a bunch of different bacteria that could do the job hopefully she also mentioned upping the types of plants that you already eat because you probably already have the bacteria to digest those and that way you can eat more fiber without having a reaction in the end as a nation and a Western society in general we definitely need to eat more fiber to tell our stomach when it’s fall as well as to get that propionate and make those propionate gains and all I think willpower around diet is a subject for an entirely different video at least propionate gives you a little bit of an advantage in terms of how much you’re craving those high-fat foods those foods that are not good for you in the end it’s about your body using its natural satiation system to know when to stop eating and I’ll go ahead and throw my bloating prevention video in there because there are a ton of points I didn’t even talk about in that video and let me know down below if you have any video suggestions I’m gonna try and crank out some extra videos through January cuz that’s when a lot of people are like I’m gonna do it I’m gonna go vegan

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WHAT I EAT IN A DAY + WORKOUT ROUTINE | VEGAN

[UltraVid id=116 ]Hey y’all so I am here to share with you guys what I have been eating well some of what I’ve been eating on my fitness journey for my bikini competition so but before we start and get into this I want to let you guys know that on our website my national sisters comm we have a giveaway we do giveaways each month and this month we are partnered with a special brand Lush Cosmetics they absolutely love this brand they also cater to vegans in a lot of ways and I absolutely love their products been using them for years and two people are going to be chosen to win a hundred dollar gift card all to Lush Cosmetics go ahead and click the link down below if you guys finish watching this video to my natural sisters com2 in turn it is free to enter okay also make sure that you guys also follow us on snapchat because we have been sending up in a little bit more since we have a little bit more time and yeah so now for the juicy stuff what have I’ve been eating okay I’m going to give you guys a lowdown on what I eat pretty much on a high day into my competition so my competition is July 30th the Lila burrata show in PC competition sticking to this diet has been it’s been a breeze but these last couple of days for some reason have been like really really challenging but I’ve been carb cycling these past three weeks so I have like a high day where I eat a bit more higher calories and higher carbs and then have a really really low day where I’m eating really low cal lower calories and lower carbs but basically my calories range right now because they tape it off since I’ve started dieting for this competition they have been tapering off slowly and so have my carbohydrates so do I recommend this diet for someone to get in shape on a daily no I don’t know to me it is not healthy this is not a Oh a like this everyday you can totally mess up your metabolism so my calories have been ranging from anywhere between 1100 in 1350 M our carbohydrates on a high day are about 95 grams to 100 grams they basically below 100 grams and in on my low days they’re about 45 grams to 50 max grams on a low day so I just one let you guys know no I will not continue to eat this way after the show I will keep you updated on how I’m doing I am looking into doing a reverse side I’ve been researching to figure out what’s going to be best for me I do not plan on going back to where I was to the way I was eating before where I was eating a ton of calories way to me for my body and way too many carbohydrates I’m not doing that but I’m also not going to continue the diet that I’m on now because it is not healthy so I’m going to find a nice medium in between and go from there and I will keep you guys updated on that as well so let’s start with breakfast okay so to start my day off I’m going to have a oatmeal tofu smoothie and I’m going to use my Vitamix blender to get the job done so I’m going to use 1/3 cup of oats about 1/3 cup of strawberries I’m going to use 1/4 of a block of firm tofu and I’m also going to add in half a cup of unsweetened vanilla cashew milk and I’m going to add about 8 to 12 ounces of water and I’m going to blend it all up for about 10 to 15 seconds and I am going to serve it in a mason jar and on top of it I like to sprinkle a bit of cinnamon that instead that this hopes to also burn fetch I don’t know I just really like taste and stir it all up and that is breakfast okay so from our post-workout meal I do just a simple protein shake using my garden alive organic a protein powder this is the vanilla flavor and I just simply mix it with water and I do this twice a day once from after my first workout and once after my second and as an on the go snack have packed a apple cinnamon rice cake here for when I needed and I eat this before my lunch so for lunch I am going to do tofu sweet potatoes and broccoli in I like to go ahead and preset the oven for my sweet potato to about 425 degrees Fahrenheit and of course I rinse my sweet potato out and I poke holes with a fork inside of the sweet potato just so to cook faster and more thoroughly and I wrap it in foil and put it in a non-stick baking sheet pan and I let this cook for about an hour and during that hour I prepare my other food so I’m going to start off with boiling some water for my frozen broccoli I’m going to add three cups here of frozen broccoli Emma let this cook while I prepare my tofu so I’m going to use extra firm tofu here and I’m going to use a knife and a cutting board to do job and I’m going to cut half the block into fours and I’m going to cut this side that I’m using it to 16 pieces and I’m going to use eight pieces for lunch I’m going to eat eight pieces for dinner so to flavor my tofu I’m going to use onion powder garlic powder ground cumin and paprika and I wait until the water warms up a bit and then I add in my seasonings and I kind of mix it up a bit and then I add in my tofu and kind of saute it and let it cook and I cook this all the way through until the water kind of runs out and tofu holds a lot of water so I try to cook it to where there’s not a lot of water in the tofu so during that time while my tofu was cooking up I strain out my broccoli and I began plating and I only eat half of the sweet potato here and I like to sprinkle on top some cinnamon because I love cinnamon and I’m also going to use some salt free chipoltle a seasoning by mrs. – and I’ll spring some on top of my tofu so that is my lunch ok now off to my afternoon snack I’m going to use my chocolate protein powder unsweetened cashew milk and organic frozen strawberries in some water so in the blender I’m going to mix two scoops of my chocolate protein for strawberries 1/2 a cup of unsweetened cashew milk and about 16 ounces of water and I’m going to blend that up for about 10 to 15 seconds in my Vitamix and I am going to drink that all up and now I’m having dinner so I’ve already precooked my tofu in my brown rice and so all I’m going to do here is cook my frozen asparagus and I’m going to cook the whole entire pack I’m going to eat the whole entire pack it’s not really a lot of calories but it looks like it and I let it cook for about six to eight minutes let it boil strain my asparagus and then i plate my food so all I’m gonna have is my 8 pieces of tofu in a half a cup of brown rice plain Jane and on top of my asparagus I like to use lime juice it’s zero calories zero sodium with mrs. Dash’s salt previous the lime seasoning and voila that is it so all someone like to add that I do drink about two gallons of water a day and I’m also taking a Fabri and I know they mentioned this earlier but it is by alpha mean and I also came across a vegan friendly VCAA powder but Lila Prada himself the guy who’s hosting the show that I’m actually going to be competing in okay so that’s the insight on my diet and it changes and it has changed constantly throughout the whole entire process and how it came about planning my diet I read a vegan muscle in bodybuilding book it’s called the vegan Muscle & Fitness guide to bodybuilding competitions in this book and I’ll show you what it looks like here on the cover has helped me out a ton and I also got tips from Danny my trainer and Carmen babysit say um also gave me tips along the way of you know what to do and what not to do as well I have been doing my diet this whole entire time and I pretty much used this book as a guide and pretty much tailored the meal plan to fit my needs and I’ve learned a ton by just doing my own diet myself so diet Liz was my little baby in this whole situation and training is pretty much Diddy so I want to give you guys the rundown on what my workout routine is during the week sunday is just simply a cardio day and we’re almost one week out from the show I’ve been cutting down on my cardio but for the most part I’ve been doing 45 minutes to an hour of cardio and I’ll try to switch it up sometimes I do Stairmaster sometimes I get on a treadmill um lately I’ve been like these past two or three weeks for like two weeks I don’t know I don’t know it’s like two and a half weeks I don’t know I’ve been going to the track so I’m going to track with Danny and I’ve been to the track requirement once it was a wake up call because I had ran track in long a long time I don’t like running but I needed to get my legs down my legs are pretty thick they’re hefty but I like my legs but for the show you know you gotta be a little slender than usual so um the track has much definitely hope that Danny and I we do Sprint’s bleachers job this job the Straits walk the curbs what I gave a car man was we pretty much sprinted the straights in job the curves I think five times around the track but there’s different different routines different workouts you can do the track and it pretty much helped get my legs down mondays are two a days I have five days out of the week where I workout twice so that’s like a cardio in a weight training day on Mondays I do cardio in legs and on Mondays I work out by myself or train by myself um and I’m pretty good with training my legs I feel confident all that stuff so I’ll do cardio you do it in the afternoon or the evening but I’ve been doing my weight training in the morning and my cardio in the evening all the days that I work out by myself that I wait trained by myself so Tuesdays I work out with Danny then the man and I do cardio in the mornings and I do back and biceps with him on Wednesdays Wednesday is another just playing cardio day it’s my choice of what I want to do for cardio Thursday is another day that I work out with Danny so I do cardio in the morning and I wait train with him in the afternoons and on Thursdays we do shoulders and we train hamstrings so we do shoulders and hams on Thursdays Fridays I train with Danny again I do cardio in the morning and we do legs together and so we hit legs Saturday I train by myself it’s another two a day and I’d like to do my weight training in the morning just to get it out of the way but if I can’t sometimes I’ll do cardio in the morning when I weight training by myself but I do chest and triceps in the morning on Saturdays and cardio in the evenings and sometimes here and there Danny will have me work on other muscle groups with him if I need the extra help like my triceps it was so hard for me to like they were being stubborn so it’s hard for me to trigger that muscle so he held me I’ll take quite a bit I’ll work out three times out of the week with Danny and he’ll give me the you know tips on what I should do for cardio or you know training certain muscles like my tries or my legs he’ll give me tips on what to do when I’m by myself so he has been such a big help to me in such a guide and such a great friend throughout this whole entire process he’s an amazing trainer and I couldn’t ask for more I’m so happy that I’ve met him how we begin our training through this room we began preparation for the show is we did heavier weights in less reps and so now that we’re getting closer I guess you call that bulking so it was bokken moon doing heavier weights less reps that was with during our poking phase and now that we’re closer to the show we have been doing lighter weights in more rifts so we’re in a cutting phase right now and he’s getting ready to cut my my cardio just so I can retain most a little bit more and yeah we’ll start depletion next week so I’ll be cutting out my water and I’ll be taking some diuretics in order to release water weight from my body so that you can see the muscle definition a bit more he said I’ll be cutting out my protein shake so my diet of course is going to change and I’ve got to be hydrated so that should help out with the tofu retaining water stuff like that if I have to increase my tofu or tempeh intake tempeh doesn’t really have a lot of water but it’s the tofu does but yes so that is my workout routine I do want to mention that I believe that you can train for show without the use of a fat burner and other supplements I’m using them because I ran into diet issues earlier on in preparation for the show and needed substance pastor in order to be competitive so if you’re doing it without subs allow yourself a generous amount of time to prepare for a show okay so if you guys have any more questions or comments please leave them down below so that I can interact with you I will be posting my last video next Friday before the show so I will see you guys then love you

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INSPIRATION | Famous Vegan and Vegetarian Celebrities

[UltraVid id=22 ]► LIST OF VEGANS IN THE VIDEO (Order of Appearance)
Natalie Portman, famous actress
Jennifer Lopez, famous singer and actress
George Laraque, famous NHL hockey player
Bill Clinton, former president of the USA
Jared Leto, famous actor
Jake Shields, famous UFC Fighter
Ellen, famous talk show host
Woody Harrelson, famous actor
Tim Shieff, famous free runner/parkour athlete
Mike Tyson, former boxing world champion
Christian Bale, famous actor (Batman)
Justin Timberlake, famous singer/actor
Ariana Grande, famous singer
Carrie Underwood, famous singer and songwriter
Rich Roll, famous ultra endurance athlete and author
Johnny Depp, famous actor
Carl Lewis, 4x Olympic gold medalist for track
Marcus Patrick, famous model
Ellie Goulding, famous singer/pop star
Al Gore, former vice president of the USA
Rob Bigwood, arm wrestling world champion
Mac Danzig, famous UFC fighter
Frank Medrano, famous calisthentics athlete
Brendan Brazier, formulator of Vega and former Ironman triathlete
Patrick Baboumian, Germany’s strongest man
Lea Michelle, famous actress from Glee
Olivia Wilde, famous actress from The OC and Her
Elijiah Wood AKA Frodo, actor from Lord of the Rings!!!
Shania Twain, famous Canadian singer and songwriter
Pamela Anderson, famous actress from Baywatch
Moby, famous musician
Ricky Martin, famous singer
Toby Macguire, famous actor (Spiderman)
Famke Janssen, famous actress
Leanne Ratcliffe AKA Freelee the Banana Girl, social media sensation
Harley Johnstone AKA Durianrider, social media sensation
Gary Yourofsky, famous animal rights motivational speaker

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