Weight Watchers Another plus is how much is in each 3-pound box, ensuring you won't need to buy a replacement for a while. Should iodized salt be avoided when salting meat? The guideline is that foods by large hb```@! !!%&%X^=vCqEn!|>(f`,fR LS60$04M!Pr3^KHM1b`{ '-,e Be sure to consult with your doctor before stopping any medicines. In common fine table salt, most of the impurities have been eliminated, so its the most neutral in flavor. You may want to avoid their products during the short time you're on the diet. Iodized vs. Non-Iodized Salt: Which Type Is Better for Your Health? Foods prepared by smaller companies have a greater risk for containing iodized salt and being high in iodine. While other options use chemicals to prevent the flakes from joining together in the box, this one does not. Guloso Trakinas Ms Ronda Pollock, we received your message and appreciate the time you took to contact Campbell Soup Company. That hint of lime adds complexity and flavor to even the most stunningly crafted margaritas (and will make not-so-stunning ones go down all the easier). that they do not use iodized salt. Most bakers use iodized salt since it has finer granules compared to the non-iodized variant. But, there isa whole world of saltsout there and many reasons touse it beyond flavoring food. Lead poisoning: What parents should know and do. But here's the rub: between 75% and 90% of sodium in the average American's diet comes from prepared or processed food, and most food companies don't use iodized salt. In excess, sodium is linked to health problems, like high blood pressure. BUT STILL READ YOUR LABLES TO BE SURE! It's better for pre salting meat as it draws moisture out better and it's also better to judge a consistent "pinch of salt" due to its size. The thyroid gland requires iodine to produce thyroxine. Christine is freelance food writer, certified cheese expert, and podcast host. They can help you decide whether iodized salt is right for you. You may have to replenish your stock if you eat steak often. Redmond salt is available in many iterations, but this one comes in a shaker, making it easy to use as your everyday table salt. What is not easy to come by is a salt that dissolves instantly! Do you know how to identify salt? Excellent point, TLBones, about sea salt. Pasta Roni Sweden USA Manufacturers that use non-iodized salt A: B: A1 Archer Farms B&G Foods Ac'cent Archway B&M Ac'cent Sason Argo Bachman ACH Foods Armour Badia ACT II Arnold Baken-ets . Keep in mind that finding low-iodine friendly prepared foods from a restaurant or bakery may be a bit tricky. Heartbrand Can add iodine to any food without altering its taste. Dextrose is added to stabilize the iodide. OKeeleys include the food. We opted to forgoe it and do blood testing every three to four months to make sure everything was straight. Size: 16 ounces | Iodized: Not indicated | Grain: Coarse. Luckily, the mouth of this 2.5-pound plastic tub is wide enough for smaller measuring spoons to scoop up an accurate amount. http://www.cc.nih.gov/ccc/patient_education/pepubs/lo_io_diet.pdf- 124.7KB - NIH Clinical Center Now having said that, it's really up to you. Household coverage with adequately iodized salt varies greatly between countries and by residence type and socioeconomic status within countries: Results from 10 national coverage surveys. Guide to Dietary Supplements and Thyroid Disease, Effect of a low iodine diet vs. restricted iodine diet on postsurgical preparation for radioiodine ablation therapy in thyroid carcinoma patients, Experiences with alow-iodinediet: a qualitative study of patients with thyroid cancer receiving radioactiveiodinetherapy, Dietary approaches to prevent hypertension, Dairy products like cheese, cream, yogurt, butter, and ice cream, Egg yolks, whole eggs, and foods containing whole eggs, Seafood like fish, shellfish, seaweed, and kelp, Bread products that contain iodine dough conditioners, Cured and corned foods like ham, lox, and corned beef, Fresh, canned, and frozen vegetables in cooked or raw form, Unprocessed meats, including beef, pork, and poultry, Unsalted nut butters such as peanut butter and almond butter, Soft drinks, coffee, tea, and fruit juices. Goitrogens, Thyroid Disease, and Your Diet. Sign up now and get a FREE copy of theBest Diets for Cognitive Fitness. Chips Ahoy The price is on the higher side, but the versatility makes it a better deal. Pepperidge Farm Otherwise, no matter which type of salt you prefer, eating it within recommended limits is most important. It turns out that salt is not that simple, as there are different varieties, colors, brands, functions, etc. It was a publication from 2009, so I did a live-chat this morning with a representative from Campbell foods and they verified that they do not use iodized salt in their products. When to Use Iodized Salt and When to Use Non-Iodized Salt. DiGiorno Hunts Making brownies and dark chocolate chip cookies from the Thyca cookbook might help him not feel too deprived. So here's my question that I'm hoping you can help me with--do processed foods and/or fast foods contain iodized or non-iodized salt? Orville Redenbachers With a truly neutral flavor that is perfect for just about any application you might need it for, theres a reason professional and almost-professional chefs swear by it. But it still affects almost 1.9 billion people around the world. While consuming these salt substitutes is considered safe for healthy people without kidney issues, there is a risk of hyperkalemia. http://www.campbellsoupcompany.com/our_ brands.asp If youre not sure whether or not you are meeting your iodine needs, talk with a healthcare provider or a dietitian. Cracker Barrel Goiter was once a big problem in wide swaths of the United States. Honey Maid . While some claim that its healthier than other salts, most scientists agree that its really just better at being pink. Foods For rimming glasses for cocktails such as margaritas, there is rimming salt. Iodized salt consists of iodate in it as well as some anti-caking agents and some dextrose. MORTON TABLE SALT - Morton Salt Lee S, Lee H, Kim S, et al. Knorr What Is Kosher SaltAnd Is It Really the Best? | Bon Apptit Back in 1811, Bernard Courtois accidentally noticed the violet fumes coming from his seaweed extraction tank. Salt for dyeing is easy to come by and fairly inexpensive. 2018;31(8):1073-1077. doi:10.5713/ajas.17.0675. Progresso Gold Medal endstream endobj startxref Iodine is an element found mainly in seawater and in soil close to the sea. ThyCa: Thyroid Cancer Survivors' Association, Inc. Non-iodized salt is salt without the addition of iodine. Here is a link to an educational government website "Low-Iodine Diet: Preparing to receive radioactive iodine." KoolAid Newtons Read our, An Overview of Thyroid Disease Treatments. Green Giant It's great you have so many choices in U.S. Campbell's Soup Company of Canada uses sea salt in their canned tomato soup..at least they used it in the can I have in my cupboard. Small grains or larger crystals that are coarse and crunchy. pickles or pickled meats stored in brine). endstream endobj 1675 0 obj <>/Metadata 48 0 R/Pages 1672 0 R/StructTreeRoot 52 0 R/Type/Catalog>> endobj 1676 0 obj <>/MediaBox[0 0 612 792]/Parent 1672 0 R/Resources<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI]/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 1677 0 obj <>stream Size: 8.5 ounces | Iodized: No | Grain: Flakey. The company is a partner of the Department of Health in promoting the use of iodized salt. Morton Coarse Kosher Salt is a non-iodized, granulated salt compacted into coarse flakes. This increases its effectiveness. It seems to come and go. MEIO Iodized Salt, 26 oz, Pack of 1. Salt is a compound of two elements, sodium and chlorine; its ions consist of positively charged sodium (Na+) and negatively charged chlorine (Cl-), which are bound together by electrical attraction, forming a crystal lattice structure. USA Manufacturers that use non-iodized salt You can use iodized salt as your everyday table salt that you use for cooking, seasoning and flavoring. Radioactive iodine treatment can be a very effective method of addressing thyroid-related conditions. But, low iodine has nothing to do with sodium, which is also found in salt. Its flavorful with zero bitterness because it contains less sodium chloride than regular table salt, and thus adds a unique brininess to any dish, and is great for projects likecuring olives. Size: 4.75 and 10 ounces | Iodized: No | Grain: Fine. Oscar Mayer Salt and iodine. What if the brand of the food I It's based on the ThyCa LID diet. A pinch of this is all you needif you want more truffle flavor without more saltiness, consider adding something like truffle oil if the recipe allows. This is when potassium levels become too high, which can be dangerous and affect how your heart functions. GoodRx is not offering advice, recommending or endorsing any specific prescription drug, pharmacy or other information on the site. Hypertension. There is a salt for every purpose. We have mentioned that iodine deficiency is caused by insufficient iodine intake in the body, and it is an easily preventable health issue. Gardettos Buy non-iodized salt (replace all of your salt shakers with it) Use olive oil to replace butter or margarine. Your best options are fresh fruits and vegetables, but other recommendations include: Only a small number of foods have iodine naturally occurring in them. http://www.cc.nih.gov/ccc/patient_education/pepubs/lo_io_diet.pdf (2020). Sabritones This makes it easy to grab, pinch, and break up with just a few fingers. HerbOx Low iodine diet guidelines. Totinos/Jenos Muir Glen We will make every attempt to confirm the use of noniodized salt by these manufacturers once a year. Cooking from scratch really is the most reliable way to guarantee a good low iodine outcome. Our Company Curious? Asian-Australasian Journal of Animal Sciences. Frescarini The following manufacturers report using I remember sitting at the hospital getting my IVIG. Its coarseness comes from a unique drying method that combines crystal water, wind, and sun. This salt comes straight from the sea or underground salt deposits. American Heart Association. Got some absolutely great news! One tip is to measure away from the mixing bowl in case it overflows. By signing up, I agree to GoodRx's Terms and Privacy Policy, and to receive marketing messages from GoodRx. Your healthcare provider or pharmacist can tell you if any of your medications contain iodine. Cheerios Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Kretschmer Wheat Germ She is the author of "The Thyroid Diet Revolution. If you know of a brand not listed here, use, greater risk for containing iodized salt and. Certain . One day I can't taste sweet, then I may not be able to taste sugar. Stove Top The ThyCa: Thyroid Cancer Survivors' Association Support Community connects patients, families, friends and caregivers for support and inspiration. Unilever Within 10 years, the percentage of people in Michigan with goiter had fallen from about 30% to under 2%. is the harder part of the LID diet. Fish get it from the ocean floor and seaweed, and plants get it from . This is because they are marketed as unprocessed and rich in minerals like: But these nutrients are present in such small quantities that they dont provide significant health benefits. Nature Valley This option from Indiana-based Hoosier Hill Farm is revered for its price, efficacy, and distinct smokey flavor. When youre not enjoying a cocktail, it makes a great addition to chicken, beans, salad, rice, and more. Now, youll enjoy a streamlined experience created specifically for healthcare providers. He owned a factory that produced potassium nitrate. If you would like to respond to this message, click on the link below. Gamesa Cookies Cracker Jack If you have questions about your iodine intake, talk with a healthcare provider. Also included is a white cheddar cheese powder and a garlic and herb seasoning. Post Papillary and follicular thyroid cancer (differentiated), Multiple endocrine neoplasia type 2 (MEN2), Mental challenges of living with thyroid cancer, ThyCa fundraising and thyroid cancer research grants. The human body needs iodine to make thyroid hormone. National Institutes of Health. Iodine deficiency can cause mental retardation. You may have already come across it a time or twochefs and food lovers love this stuff. Some may feel concerned about the need to cut out salt, but know that it's fine to use non-iodized salt. Frito Lay actually says they use Non-Iodized salt on their website. General Foods International http://www.heinz.com/ It is not to be confused with pink Himalayan salt, which is for finishing dishes and sprinkling. Be sure you are clear on the instructions you need to follow to ensure that you get the most out of your treatment. Thyroid cancer support group and discussion community. undefined will no longer be visible to you including posts, replies, and photos. Grills were made for steak (we like to think), and this salt was made especially for both. Nutrition & Wellness Iodized salt is a table salt (what you see in most salt shakers) with the mineral iodine added to it. For example, you cannot make pickles with iodized table salt. if they are on the allowed food list. American Thyroid Association. http://www.kraft.com/Brands/ 8th Continent (soy) Swanson broths Bugles 5 Salts You Need to Start Preserving Your Food Like a Pro :-) There is a Facebook group that is called LID Life Community. Non-iodized sea salt. In the recent COVID-19 pandemic, the company has generously donated and assisted all those affected by the Quarantines. The Sosalt Sea Salt (Coarse) is special, originating from ancient salt pans in Trapani and Marsala in Sicily, Italy. Curious? Plus, get a FREE copy of the Best Diets for Cognitive Fitness. No having to yell "REPRESENTATIVE" over and over at an automated teller. (800) 542-5227. Kid Cuisine Gevalia The human body needs salt to function, but excess salt can be bad for your health. Hate losing taste from RAI. Tang It has a unique flavor and is a great addition to any dish. Planters nuts, for example. Curr Hypertens Rep. 2013;15(6):694-702. doi:10.1007%2Fs11906-013-0390-z. SlimFast Mothers Natural Foods Seasoning enthusiasts love it for its range of potential uses. I've been on my low iodine diet since 2/12/14 and pretty much i stick to fruits, veggies and make my own food without salt (chicken, 6 ounces a day) but no diary or bread at all. Pam Trix Hey! Does everyone have this info from the NIH website? Eating more salt than that can lead to high blood pressure, heart disease, and stroke. Like - why by unsalted ketchup if Heinz uses non-iodized salt? Before beginning radioactive iodine treatment, you will need to follow a low-iodine diet. Available in both plain and iodized. There are a LOT of brands on here, but most of the discussions I am seeing indicate that most folks are avoiding most of these foods. Onko No matter what, out here you get support and honest opinions. Fridays The salt that we use for cooking is made up of two minerals: sodium and chloride. 2. http://www.econsumeraffairs.com/campbell/ContactUsFollowup.htm?F1=006344598A&F2=CSC&F3=11&x=a Please note the date of last review or update on all articles. It is in a printable PDF form. Weird. Ruffles I am 6 weeks out and still can't taste everything. So we can all now be 'smilinghappy' on our LID! Iodized and non-iodized salt contain about the same amount of sodium, so one is not healthier than the other. Cote DOr Prove it to yourself. I think it's red #4 that should be avoided. Other than iodized salt, sources of iodine include fish, dairy products, grains (including bread) and fruits and vegetables. NIH News in Health. Jacobs Prego That is so cool! Got some absolutely great news! Healthy Choice 0 Keep non-iodized salt at hand for special applications such as when you need texture or . Marie Callenders http://www.cc.nih.gov/ccc/patient_education/pepubs/lo_io_diet.pdf#page=4, noniodized salt in their food production, (as of this publication). Forno de Minas Thank you for visiting the Campbell Soup Company website. Around the 1920s, a lot of people started to add iodine to salt to reduce the goiter cases. Housekeeping note: For those who joined via Inspire's new Facebook tie-in and have one of the increasing numbers of Inspire usernames that has the word facebook with 17 numbers after it, it can be helpful it you choose a screenname that is more meaningful to you, and is more easily recognized by others here, so that others can get to know you and differentiate those with similar-looking names. Remember that he will need to stay on the diet for at least another week (treatment week) after the first 2 weeks prior to treatment. Iodized salt is a refined table salt that contains added iodine to help prevent iodine deficiency and thyroid problems. In 1924 Morton became the first company to produce iodized salt for the table in order to reduce the incidence of simple goiter. We also love that when you buy this margarita salt, you also get access to a digital cookbook with nearly 30 recipes that use it. Foods, vol 9, no. %PDF-1.5 % I hope this helps people out there. Planters I know someone who delivers for them. Wheat Thins greater risk for containing iodized salt and Nutter Butter Aside from flavor enhancer, iodized salt dissolves faster and binds well with other ingredients. A refill bag is also available for purchase, so you can reuse the shaker tub and save some money, too. South Beach The body needs iodine however, it cannot make iodine naturally. h_O0}{}DBBI6RIQ&wBq?n](Yrdb!6x While manufacturing practices may change, we suggest that this information is reliable. your best judgment to decide whether to http://www.cc.nih.gov/ccc/patient_education/pepubs/lo_io_diet.pdf#page=4 Blankenship, J. L., et al. Yay for these companies making our LID diet a little easier!! Is there anyone else who used these foods on the LID diet? Preventing ovarian cancer: Should women consider removing fallopian tubes? Some of the brands listed use sea salt, which we're supposed to avoid. Toblerone Or unsalted tortillas in lieu of Tostitos? He used vegetable matter as a source of potassium nitrate, such as seaweed. Each manufacturer typically produces many brands, and many appear below. (2021). Eating Healthy on a Low-Iodine Diet - Verywell Health By including a company on It boils down to: Yes it is a federal regulation that a product containing iodized salt must state so. I could not finish the bag, just did not taste right. always check the companys website. naturally processed using traditional long-handled rakes, An Analysis of the Mineral Composition of Pink Salt Available in Australia, Microbiological safety of processed meat products formulated with low nitrite concentration A review. As mentioned, there isnt a health-related reason to pick iodized salt over non-iodized varieties like kosher salt, sea salt, or Himalayan salt for most people. In this blog post, we will explore why this salt is so effective and how you can use it to preserve your own food. Heinz I was mad at myself for not packing a snack. The Salt We're Famous For. Campbell Soup What Is Iodized Salt? - WebMD Kosher salt simply refers to the crystal size being consistent and a bit larger than table salt. By providing your email address, you agree to receive emails containing coupons, refill reminders and promotional messages from GoodRx. It gained its fame as an essential nutrient. Almost all of it comes from salt. For starters, its inedible and made with nitrites, specifically for thecuring of meatsand preventingbotulism. Is It Better For You. Cooks illustrated is using the scientific method and will blind taste test experts and lay people by the dozens. This one is from Utah, mined from what geologists think was an ancient inland sea from the Jurassic Period. Here are a few tips to help plan ahead for a low-iodine diet: 1 4. By Mary Shomon CapriSun NIH : Food Brands using Non-Iodized Salt - Thyroid cancer - Inspire I know not everything is doable (some brands on list may contain dairy, etc), but doesn't this open up a LOT of options for us? Bisquick This salt contains only natural sea salt and lime, evaporated by the sun and ground and blended in the Pacific Northwest. Algood Food Company Beefsteak Ali Coffee Begel-Fuls American Farms Bell Plantation: PB2 American Popcorn Ben & Jerry's Amora Berlinki Andy Capp's Bernstein's FatBoyJuliaas 1 min. Salt is a common source of iodine. If you're looking for a versatile salt with a relatively mild flavor or are a fan of coarser textures, we recommend Sosalt Sea Salt. Bakenets We also like this option because although it comes in a small, 4-ounce jar, it wont break the bank. So, the manufacturers may say it's iodine free and they may in fact buy iodine free salt, but the suppliers can switch on them to iodized salt without any notification. You are so sweet to want to help your boyfriend out with this. Campbell Soup Company Web Team The texture of salt makes a big difference. Have a great day! Perfect for eggs, popcorn, meat, french fries, and pasta, this truffle salt will serve you well. There is non-iodized table salt, water softener salt, kosher salt, rock salt - the list goes on. When you need the special taste, texture, grain size, or color of these types of non-iodized salts, iodized table salt cannot be a good substitute. want to eat is not on this list? Thyroxine is a crucial hormone that is responsible for many body functions. By the way, Lay's potato chips and Oreos are LID safe! There really is a salt for every purpose (and every palate), and we scoured the internet for the best in each category. !and all that jazzthanks for the clarification smileyhappy. Then, what is non iodized salt? Back in 1811, Iodine deficiency causes the thyroid gland to overgrow, which is known as. In fact, some chefs are known to travel with their own tiny tin of Maldon for emergencies. To compile this list, our team of editors and contributors spent hours researching the best salts on the market, evaluating their key featureslike grain, other additives, and pricein addition to reviews from customers and other trusted sources. Kraft The FDA-recommended daily limit for people 14 years and older is 2,300 milligrams per day. Thank you for visiting the Campbell Soup Company website. I think that vast majority of reputable processed food manufactures would never purposely use iodized salt for legal reasons. Club Social For example, you can use kosher salt or sea salt for their coarse texture, pink Himalayan salt to add final touches and color to a steak or salad. Call first. Yoplait/Columbo Get Sal Ita Churra Grosso Iodized Salt delivered to you in as fast as 1 hour via Instacart or choose curbside or in-store pickup. Iodized Salt , 2.25 Pound (Pack of 2) $20.37. Low Iodine Diet and Brands Using Non Iodized Salt - DocsLib She currently has a private practice inLafayette, CA. That is because they have about the same sodium content. The crystals are fine and the salt is not iodized. While there are some foods that you will need to avoid, there are many food and drink options that adhere to a low-iodine diet. Find other members in this community to connect with. BONUS! Farmer John The salty stuff. Philadelphia (cream cheese) This is in all countries.see the bottom of the list! While some ingredients in a dish may be quite obvious, otherslike those in a "special sauce"may not be. Use this all purpose salt for cooking and baking, as well as for seasoning at the table. Why do they sell non iodized table salt? : r/Cooking - Reddit You may like our article, How Can You Identify a Salt?. (2017). Some evidence suggests that salt substitutes that contain potassium chloride can help raise potassium levels and lower blood pressure. Why should I limit sodium? Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight lossfrom exercises to build a stronger core to advice on treating cataracts. Iodized salt is supplemented with potassium iodide or iodate in order to prevent iodine deficiencies. Yonsei Med J. That is why humans need to take iodine from foods. Breakstones There are many other health benefits to using . Fruit by the Foot But, it can be used to preserve and cure a variety of cooked meats, including jerky, pastrami, fish, ham, bacon, and evencorned beef. Maui Style Potato Chips These additives are necessary for iodized salt because they prevent the potassium iodide from evaporating and clumping. If they do, you may need to change your medication before and while you are receiving your radioactive iodine treatment. Because iodized salt and non-iodized salt have similar amounts of sodium, one isnt healthier than the other. Belgium Following a low-iodine diet for at least two weeks before getting your treatmentmakes your thyroid more receptive to the medication. Morton Iodized Table Salt Bulk 25 lb. You can unsubscribe at any time. Later in life, thyroid hormone controls metabolism. GoodRx provides no warranty for any information. (Harder than I thought). Koyuncu Salt, is a Koyuncu Group company. Iodine deficiency causes the thyroid gland to overgrow, which is known as goiter disease. Slim Jim Harvested by hand in Netarts Bay on the Oregon coast, Jacobsen Salt Co. has gained a loyal following for its texture and clean, mellow flavor, with just the right amount of spice. Iodized salt provides 45 mcg of iodineper gram (about to tsp) of salt. link to pdf & excerpts (scroll to page 4): Beyond all-purpose salts for cooking, there are special salts. Good Luck to everyone! There are more types of salt than you think there is. Good Luck to everyone! Most Americans take in more sodium than they need. Iodine. We then used this research to assign a star rating from one to five (five being the best; one being the worst) to certain products on the list. Does less TV time lower your risk for dementia? They were surprised I knew this. Mary Shomon is a writer and hormonal health and thyroid advocate. Start shopping online now with Instacart to get your favorite products on-demand. Royal Some foods either contain iodine or increase your absorption of iodine. In the 1950s and 1960s, the use of iodine-based disinfectants in the dairy industry and iodine-based conditioners in the commercial baking industry put many Americans on track to getting too much iodine. If you would like to respond to this message, click on the link below. 2020, p. 1490. Cut salt - it won't affect your iodine intake - Harvard Health While we love it on popcorn, you can use the salt and seasonings when cooking things like garlic bread, meats, eggs, beans, potatoes, and more. As a result, with so much of our population eating these processed foods rather than whole foods, iodine intake in the United States has declined from about 250 micrograms (mcg) per day to 164 mcg daily. Sea salt vs. table salt. brands, and many appear below. Now I can get really fat! How does waiting on prostate cancer treatment affect survival? Thank you, {{form.email}}, for signing up. You may want to prepare your own food during this time just to be safe. Ms Ronda Pollock, we received your message and appreciate the time you took to contact Campbell Soup Company. Diamond Crystal Kosher Salt has somewhat of a cult following among those who use it to kosher meat, and its not hard to understand why. Chex Do we need iodized salt? However, you may want to avoid take-out and prepared foods during this time just to be safe. I dont use it at all. If you Almost all of it comes from salt. These include seaweed, some fish, and dairy. Frito is a great company. It was the major component of gunpowder and high in demand by the military at that time. People who eat more soy or cruciferous vegetables: Soy and cruciferous vegetables like broccoli, cauliflower, and cabbage may affect how the body uses iodine. Estrella Japan Michigan Medicine. Are you sure you want to block this member? You might like our article, , Our Quality, Environment, Occupational Health, Halal and Food Safety Policy. Ritz They have numerous products!!!! Find other members in this community to connect with. I got a letter back from them. Food brands using noniodized salt Since these commonly used salts have about the same amount of sodium, you can choose what works best for you based on certain factors.

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