Stay Regular with These Superfoods

Irregularity is an issue for people who may have changed their diet and implemented exercise changes. Sometimes the change in foods can cause a bit of havoc in the body. You may also have constipation issues during pregnancy or with issues like IBS. If you don’t want to take over the counter medications to help with the irregularity, then there are some food-based options that can help. Here are a few of the superfoods that can relieve irregularity issues.

Prunes

Prunes are the number one food that is recommended by most doctors and in most natural constipation remedies. They are also recommended for expectant mothers that cannot take more heavy laxatives to help with irregularity. Prunes are simply dried plums that have retained their benefits. They can be eaten directly, taken in juice form, or taken in pill form as a gentle laxative.

Organic Honey

You may not think it would help, but organic honey can help immensely with relieving constipation. You can take a tablespoon of the sweet stuff directly or you can mix it into a tea. Keep in mind tea may be easier to swallow. You should not make the tea too hot since it may damage some superfood properties. Instead, try to drink the honey in a lukewarm tea, or any tea base will do. Also, make sure that it is organic as syrup you find in the store labeled as honey does not do the same and only delivers more sugar into your system. This can make things worse.

Dandelion Tea

You may have heard dandelions help with various issues in the body and as a superfood in salads to boost your metabolism and diet plans. What you may not know is that dandelion can be used in a tea form to help with irregularity. For this tea, you will use the dandelion flower and leaves steeped in hot water. Let the water cool down and strain the leaves and flower out of the mixture. Drink the tea. For a bonus, you can add the organic honey and get a double dose to help with extreme constipation.

Though you may not see the quick relief you would with some medications and over the counter options, you will see a gentle relief within an overnight or a full day. If you still do not receive relief, you may want to consider seeking a physician or natural consultant’s assistance.

I hope some of these superfoods help you when needed.


To your health!

Pamela

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Signs That You Need More Superfoods

One of the easiest ways to find out what is going on with your body is to simply listen to your body. Get to know what you feel like on a daily basis. Learn what is not a good sign and what is just a sign of your body reacting and acting normally. This doesn’t take as long as you think, but the bigger issues come in when it is time to actually do something about the signs you are getting from your body. There are some signs that simply signify you need more superfoods in order to help with your body functions. Here are some of those signs.

Bloating

Bloating is one of the first signs that something may not be right with your body. It is also a sign that you should turn to superfoods as a first resort to help reduce the bloating and the pain that it may be causing. There could be any number of reasons for this issue, but regardless of the core reason you can help it with the use of superfoods like yogurt, sauerkraut, and other fermented options. The fermentation of the foods acts as a probiotic that can break up toxins and other issues in the gut and help reduce the bloating.

Fatigue

A loss of energy is nothing new to most people. However, if that fatigue is chronic and ongoing you may be dealing with a sign that you need superfoods to boost your body and your system. Some superfoods that help with fatigue that is not caused by exercise or some other obvious source are pumpkin, pumpkin seeds, watermelon, and bananas. All of these deliver key ingredients that the body can use to transfer into energy making substances in the body and help with colon, intestine, and gut health.

Ongoing Upset Stomach

When you have an upset stomach, it could be because of something you ate or drank. It could also be the start of becoming sick or some other obvious reason. The problem comes when your body starts to give you signs that the ongoing upset stomach is a real issue that is not going away. One of the first things you can do is try a gut health superfood. Ginger is at the top of the list because it not only helps purge toxins from your system, it can also help repair issues in your stomach such as ulcers and it can help your digestion. You can also try Greek yogurt or regular yogurt for the probiotics to help ease your stomach and give it good enzymes as well.

These are issues that may happen on occasion, but it is when they are ongoing and become painful that you need to pay attention. Keep in mind, superfoods will help clear these issues, but must be used on a routine basis for not only your body, but for your overall health if you want to keep these signs in check and reduced.

Keeping a food journal is something that will help you keep a record of ongoing issues. This will be very helpful in recognizing ongoing issues or if something is an occasion problem.

To your health!

Pamela

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Low Fat Superfoods That You Can Eat

Trying to stick to a low-fat diet can be a bit difficult. You may find yourself eating bland foods or eating the same foods with little variety. If you know you want to stick to the low-fat lifestyle, you may want to expand your diet to superfoods that can boost other aspects of your diet. Here are a few of those superfoods and what they can do for you along with various ways to prepare each superfood.

Broth of Any Kind

Unless you are on a specific diet such as vegan, vegetarian, or others then you can use any kind of broth to help boost your diet. Most of the broths are low in fat and can be skimmed to remove extra fat if they are bone based. Broth has the benefits of the bone marrow and vegetables that are used to create the broth itself. You can gain vitamins, minerals, collagen, and gelatin. During the winter, many people replace a cup of coffee or hot tea with a cup of broth. You can also add the broth to rice if you are on a high carb diet or to soups for low-carb diets. Broth can be made in large batches ahead of time and frozen for later. To reheat it, just place it on a low heat on the stove or on defrost and low heat in the microwave.

 

Turnip

If you want to add a superfood that is a low-fat vegetable to your diet, then turnips may be the ideal one. Turnips offer several benefits beyond just the normal vitamins. They also offer a large amount of folate as well as fiber and magnesium. If you want to use the entire turnip, consider roasting the turnip bulb or root and cook the leafy greens. You can have a full meal of this alone if you are on a vegan or vegetarian. You can add fish or low-fat meats if you have no meat-based restrictions.

Apples

Apples are low in calories.  They are also full of fiber, soluble and insoluble, which helps you to feel full longer.  Apples are rich in vitamins C, B6, A and potassium.  Apples are very versatile.  They can be eaten as a low-fat snack, either raw or baked.  They can be sliced and eaten with low-fat nut butter or enjoyed in unsweetened applesauce.  For a healthy addition to a low-fat lunch, apples can be sliced and added to a salad of spinach and a few walnuts.

Turkey

Turkey is a very affordable and low-fat option for meat lovers. You can use it in the same way that you use hamburger meat or other ground meats. It can be mixed with low-fat options like pork as well to create meatballs and other meat dishes. Turkey takes on flavor easily, but because it lacks the fat of other meats, you will need to use stronger flavors like chili and paprika.

 

Most of these foods fit any budget. Broth may be a bit of an issue since you likely want to keep sodium intake down as well as the fat. If that is the case you can make it yourself, freeze it, and heat it up for later.

There are many other low-fat superfoods you can add to your diet if you are trying to lose weight or watch your calorie intake.  Stay tuned for updates.

Hope you are enjoying these short health-e-bytes.  If so, please share.  That is the ultimate compliment.

To your health!

Pamela

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Green Superfoods Everyone Needs

When you think of superfoods, you may think about berries, nuts, or even organic meats. You may not think about green vegetables or foods beyond the typical leafy greens. The truth is there are a lot of green superfood options that you can add to your diet that give you a vegetable boost as well as a superfood boost. This is especially valuable if you have a short list of vegetables or plants that you are aware of or that you eat, and you need to expand your dietary menu.

Kale

Kale is one of the easiest green superfoods to incorporate into your diet and everyone can do it easily. It is literally as easy as adding kale to your salad, dinner greens or different kinds of pasta. Just this simple addition can help greatly to push superfoods into your system. If you don’t like the bitterness of kale, you can opt to dehydrate the leaves and cover them in a bit of sea salt. This will give you an alternative to potato chips while boosting your system with a superfood.

Wheatgrass

Wheatgrass is something you can add to your juicing or green smoothies easily or take as a shot each day. By shot, that means taking it in a shot glass amount that is enough to boost you through the whole day. Wheatgrass is a literal grass and you may have noticed it at juice bars. It is kept in a small window planter style pot and is cut fresh as requested. You can grow this in your home, and it is easy to grow in most homes, regardless of the weather in the area. You can cut it as needed and one flat of the grass lasts about two weeks with daily use. I have to admit I have not used this green superfood yet but have read a lot about it.

Matcha Green Tea

Matcha green tea is a powder form of green tea that is bitter but has massive benefits for the body. You can drink this directly or use it in a multitude of recipes and methods. Green tea helps with weight loss and flushing toxins out of the system. Matcha green tea does this while also boosting vitamins and minerals into the system. You can even make desserts like mousse and cheesecake with the matcha.

These are just a few of the green superfoods. Try them first and then expand out to new options. Most of these options can be used in juices and smoothies as well as part of your main dishes. You don’t have to eat just salads to get your greens or your superfoods.

What green vegetables do you enjoy adding to your diet? Are they in the superfoods category?  My family and I like to experiment with new vegetables and learn new recipes to make to use them.  Share with us all what your favorites are and how you like to eat them.

To your health!

Pamela

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Superfoods that Are Safe for Babies

When you are trying to switch your family over to a different diet plan that is rich in superfoods, you may be wondering what to do with your babies. Younger children and babies, who are just getting off the bottle and moving to solid foods, still need to be careful with some of the foods out there. For example, honey is a common superfood but is not something that many pediatricians and nutritionists suggest for babies due to various issues. With that in mind, here are a few superfoods that are safe.

Bananas

Bananas are loaded with potassium and magnesium which are beneficial to babies. You can also prepare bananas in many ways to keep even picky babies interested. Of course, you can mash the bananas along with the fortified cereal for your baby. You can also make a simple two-ingredient pancake with banana and eggs. If the baby needs something in between or is teething, consider freezing the banana and blending it with a tad bit of formula or milk to make a quick and healthy ice cream that will help with teething pain.

Blueberries

Blueberries are known for their many health benefits.  They are packed with manganese, vitamins A, K, C, and B6 as well as being a fiber-rich food.  Blueberries also have resveratrol, which is found in red wine grapes.  They can be mashed and mixed into the babies’ cereal or eaten by the hand-full, depending on how old baby is.  Be careful to keep an eye on the little ones if you choose to let them eat the blueberries in their natural form.

 

Carrots

Carrots are loaded with various vitamins and minerals and are a great way to get a superfood to your baby’s diet. Carrots can be mashed, mixed with other foods, and can be steamed as a suitable first bite type of food. You can mix them in with other vegetables and with soups and noodles that your baby is learning to eat. Carrots that are in baby carrot form are easier for most children and they can be easily steamed and put through a baby food mashing device.

Greek yogurt

Greek yogurt is cool, soothing, and can help deliver probiotics to your baby’s tummy. It can help with digestion and give needed calcium as well. Greek yogurt can be found in many flavors as well. If you want to, you can also deliver it as a form of ice cream to help your baby reach for the yogurt later instead of much fattier and sugar ridden ice cream.

 

Sweet Potatoes

Sweet Potatoes are packed with rich nutrients such as beta-carotene, vitamins A and C, calcium, magnesium, and potassium.  They are also are sweet tasting which makes a nice treat.  Sweet potatoes can be mashed and mixed with other superfoods to make a yummy meal for baby. Sweet potatoes are also loaded with fiber so start off slow with this yummy superfood to make sure your baby can digest and handle the extra fiber.

These foods should be given to babies in a pure or organic form. If you do mash the superfood, make sure you keep it pure. Try not to buy additives, preserved foods, or processed foods since you can’t guarantee what is in them. Go with fresh, steamed, and mashed with just a bit of formula or breast milk.

As with any food you are introducing to your baby, keep a record of what they are eating so that you will recognize whether they may be having an allergic reaction to any new foods you give them.  This is just a smart thing to do.

To Your Health!

Pamela

 

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Superfoods Even Your Kids Will Love

Trying to get everyone in the family on board with a superfood eating plan can seem like an uphill battle. You may not be sure how to get yourself in order and on the plan, much less picky kids that only seem to gravitate to processed foods. You may also be under the misconception that there are no superfoods kids will love and that you can work into at least one meal a day. Here are a few to consider that even your kids will love and want to eat on their own.

Watermelon

Watermelon is one of the easiest superfoods to get kids to eat. This fruit has many benefits including memory-boosting qualities and energy qualities. In fact, juicing watermelon can give your kids a natural energy boost while also hydrating them. If you have a difficult time keeping your kids hydrated, this may be ideal. You can also juice watermelon during the season and freeze the juice in ice cube form. During the off-season, you can add the ice cubes to smoothies or melt them and add to morning juicing recipes or even jello for an added superfood kick. Watermelon can also be cut into funny symbols or animals with a cookie cutter to make eating it more fun.

Blueberries

If memory is an issue for your kids or if the concentration is a problem, consider blueberries as a kid-friendly superfood option. You can incorporate them according to the texture your children like. If they don’t like the blueberries whole, consider adding them to yogurt. You can also add them easily to smoothies and juices. Blueberries can be cooked into superfood boosting muffins or cakes as well. If you want something a little different, consider adding blueberries as a sauce to ice cream.

Pumpkin

Pumpkin is an ideal superfood to add to toddler and younger kids diets. One of the easiest ways to incorporate it is by mixing it with another superfood, apples, in a puree. You can put the puree into refillable pouches and let your younger children and toddlers eat those as a fruit pouch on the go. You can also make pumpkin and apple muffins, pumpkin and oats overnight oatmeal, and pumpkin and banana pancakes for a special superfood-packed breakfast. My family loves pumpkin baked into a cake. It makes the cake very moist and you are getting this nutrient-packed food even when eating a small piece of cake.

Cauliflower

You may be thinking there is no way your kids will go for cauliflower, but the truth is a lot of the presentation is in the preparation. For example, consider making a pizza with the cauliflower as the replacement for the pizza crust. It cooks the same, has the same texture, and can fool most children. You can get this superfood into your kid’s diet, and have them love it if they love mashed potatoes. Make a mashed cauliflower instead and you may be surprised how well it goes over. My family loves mashed cauliflower.

These are just a few of the options you have. Remember, a lot of the superfoods out there may not sound like kids would be interested, but it is all in the preparation. If you are still having issues getting your kids to eat superfoods, consider mixing them into juices as well as pasta and pizza sauces to incorporate them easily and get the full potential of nutrients to your kids. It can be done.

To your health!

Pamela

 

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Three Superfoods for Anti-Aging Benefits

As you grow older, you start to look towards anti-aging options in your daily life. These may consist of everything from makeup to essential oils as well as superfoods. If you are trying to change your diet plans and incorporate superfoods that help with anti-aging or offer advanced anti-aging benefits then there are a few you can consider. In fact, you may already be ingesting some of these foods now and will find you only need to add more of these nutrient-rich anti-aging superfoods. Here are a few to consider for your own anti-aging routine and issues.

Blueberries

When you think of anti-aging superfoods you may be looking for foods that focus on your body, either internally or externally. The truth is, anti-aging also deals with your mind and memory as well. If you are concerned about your memory and have noticed some issues lately, consider adding blueberries to your diet. You can do this in dried or powder form, in juices, as part of superfood bowls, or as part of a superfood fruit salad. You can even incorporate them into salad dressings. In addition to anthocyanins, that aid with memory, they also have anti-inflammatory attributes that can help aging muscles and joints.

Avocado

The great thing about using avocados in your anti-aging superfood plan is the ease of which you can add them. One of the easiest ways to add avocado is to blend it to a cream form with a little of olive oil and then use it as a mayonnaise. This can also be done in salads as well as a replacement for many dressings. Avocados can be found year-round in most areas. They work in anti-aging due to their monounsaturated fats, normally called good fats, that help absorb and keep other nutrients in your body for longer. This means they boost your other superfoods to their maximum benefits.

Leafy Greens

Kale is one of the most popular forms of leafy greens used in anti-aging superfood recipes. They contain phytonutrients which prevent free radical damage to the body. They also help reduce heart disease and the risk of heart disease, which is a huge concern for most people looking at assistance with anti-aging. You can easily add kale and other leafy greens into juices, smoothies, and as a simple daily salad as well.

These foods can be added to your juices, smoothies, superfood bowls, and even as capsules that are taken throughout the day. Remember, most superfoods work best when used with a complete healthy eating diet plan and exercise routine.

There are so many healthier foods to add to your diet each day that we can’t possibly talk about them here but experiment and experience how these nutrient-rich superfoods make you feel and help you look younger.

I hope you enjoy adding some of these superfoods to your smoothies, salads or other dishes. And as always if you have ideas to add these superfoods to your diet feel free to share below.

To your health!

Pamela

 

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Superfoods for Memory and Brain Power

When you first start using superfoods, you may be doing it to boost weight loss or to help with overall health in a new wellness plan. One of the things you may not think about is using superfoods to help with memory and brainpower. In fact, if you have been noticing a loss of memory or having issues concentrating, then superfoods may be the ideal choice. Here are a few superfoods to consider that can help with these issues and are easy to incorporate throughout your day.

Salmon or Salmon Oil

One of the leading superfoods for memory and brain power boosts is salmon. You may be a person that doesn’t like the taste of salmon or doesn’t eat fish for whatever reason. That means you are likely about to overlook this option but don’t do that just yet. There are ways to get salmon into your diet without cooking or eating fish. You can use salmon derived omega oils that come in capsule form. These can be taken easily in the morning or in the evening and will have the same effects and benefits as eating salmon would. This is also an ideal option if you are on a calorie-cutting diet and want to avoid salmon for those reasons.


Avocado

When you think of avocado, you may be thinking of it as something that is in sushi or on a salad. For that reason, many people avoid it. The truth is, you can get the memory or brain power benefits of avocado easily by simply using it as a replacement in some smoothies or as a replacement for high-fat options like mayonnaise on sandwiches. Avocado is also ideal for someone that has a hard time finding superfood fruits and vegetables due to their location since most stores do carry avocados year-round. You can also add it to your diet by simply ordering vegetarian sushi options that contain avocado. You can double up on the memory-boosting properties by getting a salmon and avocado roll option if sushi is something you enjoy.

Nuts and Seeds

You don’t have to stick to just a certain type of nut, like almonds, to get brain-boosting and memory-boosting benefits. Any grouping of nuts and seeds will offer you the same benefit. In fact, an easy way to incorporate nuts and seeds in your daily eating routine, and get the memory boost you want is to mix or buy nut and berry mixed pouches. Most nut companies make snack packs that can give you energy and memory boosts, especially in the afternoon when your brain starts to slow down and needs assistance.

These are just three of the most common memory boosting superfoods out there. You can find them easily, and in most cases in easy to use options like capsules and snack packs. This makes them even easier to add into your daily routine and give you that boost you need.

Do you have ideas you’d like to share regarding superfoods to help your memory? If so, please share below. Everyone will appreciate your sharing.

To your health,

Pamela

 

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Three Ways to Incorporate Chia Seeds to Your Diet

Chia seeds are something you may see in different drinks, health foods, and even in yogurt. This is due to Chia seeds having an enormous amount of benefits including 11 grams of fiber, 4 grams of protein, and 30% of the daily requirement of magnesium per serving. Though Chia seeds are included in a number of foods, you may be wondering how you can include them in your own daily diet without having to buy expensive premixed options. Here are a few ways you can use them today.

Overnight Oats

One of the easiest ways to incorporate Chia seeds into your diet is to add them in overnight oats recipes. The mistake many people make with this is to use the Chia seeds with a quick cook oat. You must use regular rolled oats for the recipe to turn out properly. Remember, you can add the Chia seeds at night as a topping or on top in the morning and you can heat the oatmeal if it is easier for you to digest. The seeds will become softer if you use them as part of the full overnight recipe but can add a crunch in the morning if you choose to add them at that time.

Juicing and Smoothies

If oatmeal isn’t something you enjoy, you can consider using the Chia seeds in juicing and smoothies. The concern for many people is the hard nature of the seeds and how they will break down in the smoothie or juice. If the texture is a turnoff for you, consider soaking the seeds overnight. You can do this in filtered water then drain the seeds and add them to the juice or smoothie. You can also soak the seeds in a juice if you like to give them a less watered down flavor.

Sauces

If you like a lot of pasta, even whole wheat or vegetarian versions, then you know the importance of having a sauce. Most sauces consist of pureed vegetables and other components, and Chia seeds can be part of that puree. You can add them at the beginning of sauces so they break down through the cooking process or you can soak them, just like with juicing and smoothies, and add them at another point during preparation.

These are only three of the ways you can incorporate Chia seeds into your own daily diet. Remember seeds, Chia or otherwise, can generally be incorporated in much the same way. So, think about how you would incorporate more common seeds and work from that point. Also, think about the ways you can incorporate them ahead of time, like in overnight oats, to reap the benefits without losing a large amount of prep time during your already busy schedule.

There are many other ways to incorporate Chia seeds into your diet. These are just a few to start with. I hope you enjoy trying Chia seeds.

If you have some ideas on how to add Chia seeds to your diet, share them below.

To you health,

Pamela

 

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Optavia Review

Program: Optavia

Website: www.optavia.com

My Rating: 9.5 out of 10

 

What is Optavia?

Optavia is a community of like-minded people using a dedicated, trusted, proven program to help people just like you and I attain optimal health and wellness. With the help of your health coach, who supports and guides you, you set and attain your health goals. If your goal is to lose weight, your coach and the Optavia community is there to help you. If you are looking to attain better nutrition and a healthier lifestyle the Optavia program is there for you to learn and use. There is something for everyone with the Optavia program.

The Optavia community focuses on a healthy body, a healthy mind, and healthy finances. You decide what is most important to you and set your goals to attain what you are aiming for. The Optavia community is there with you every step of the way.

The first step is to decide what you are looking to accomplish. Do you need to lose weight? Do you just want to learn to eat healthier? Do you want to have your own business and enjoy helping people get healthy? All these things can be attained through the Optavia program.

How Does Optavia Help People Lose Weight?

The Optavia community and your health coach teach you the “Habits of Health.” Optavia uses meal replacements as a weight-loss tool but is so much more than just weight loss. You begin by talking to a health coach and discussing what your health goals are. Take a health assessment and decide how you would like to attain those goals. Your health coach will help you decide what plan will work best for you and then help you place your first order. There are several plans to choose from to help you reach your weight loss or health goals. As stated before, your health coach will be with you every step of the way. The Optavia plans are structured in a way to help you begin to learn and put into place one of the first habits of health.

—>>> See my Medifast Review to learn more about the healthy meal replacements <<<–

How Do You Get Started?

When you go to Optavia.com you will learn more about the program and you can place an order. You can also request a health coach. Alternatively, you can visit my website. I am a health coach who has been successful in the program and I continue to use the program. I am helping people get healthier. I would be honored to help you!

I was a health coach a few years ago and moved away from it for a while when I started working with my husband. I loved helping people and decided to become a health coach again. During my time as a health coach, I helped 40 of my clients lose a combined 1,000 lbs. It was exciting for me to see that so many people were getting healthier.

 

What are the Goals of Optavia?

This is a very broad question, but I had to share it. Optavia is working to reach everyone with the message of health through our health coaches and the Optavia community. We are a family. By teaching the “Habits of Health” and helping people to reach optimal health Optavia is working to help America get healthier! Studies have shown that when we have support, we are more likely to be successful. The Optavia community is working to help you and others like you become successful.

 

Who Can Benefit from Using the Optavia Program?

Who can benefit from using the Optavia program? Everyone!! Whether you need to lose weight, lower your cholesterol, lower your blood pressure, alleviate medications, eat healthier, learn healthier habits for longer life, help others get healthier, or improve your personal finances by starting and owning your own business the Optavia program and community offers one or more of those benefits.

 

Optavia in the News!

If you’d like to see how Optavia is helping so many people check out the Optavia in the News page.

Optavia in the News!

 

How does Optavia Rate?

As you see above, I rated Optavia at a 9.5 out of 10 for its accessibility and use, it’s easy to follow and stick to, it’s community outreach and training, its quick-learning curve and educational opportunities. The meal replacements are very good too, unlike some that taste like cardboard. I had several clients before that had tried other programs and that was their description, not mine. I have tried other protein bars and shakes that I did not like, but I like the ones from Optavia a lot better. And most importantly, the program works!

If you are looking to lose weight and/or get healthier I hope that I have provided some valuable information to help you decide and make a good choice.

 

To your health!

Pamela

 

Full Disclosure:  I am a health coach for Optavia as well as a client.  This review comes from my own personal experience.  If you go to my personal website listed above and you place an order, I may receive a small commission.  The flip-side of that is I become your health coach and I’ll be there for you.   

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