According to my research on politics and it's effects, I can say that based on the information provided within the question knowing that the press is not free suggests that there is a political economy of the media. This refers to an approach whose focus is attenuated towards the ways in which media is produced, distributed and consumed as well as how it is affected by the environment as well as economics.
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Answer: put your snacks on a plate instead of eating from the package this helps you control how much you eat , drink water instead of high sugar drinks & keep more fruits