Welcome 2014! A new year to start over and commit to resolutions to work on throughout the year (or pick up on last year’s resolutions). Every year when the clock strikes midnight, people are determined that this will be the year they shape up, eat better, save more money, or finally kick their smoking habit to the curb. Resolutions can be fun to make, but difficult to maintain. A study found that one out of three Americans resolve to better themselves in some way, but a smaller percentage actually keep up with them. The majority will stick to their goals for at least a week and less than half are still on target six months later. So how can we make this year different? Many people try to make drastic changes that are unrealistic. Rather than resolving to lose 50 pounds or to run monthly marathons, welcome the new year with a renewed commitment to living healthy by starting with small, simple changes to carry on to the next year. Pick one of the following worthy resolutions and stick to it. It may be hard to keep up the enthusiasm, but not impossible! Cheers to a healthy new year and a healthy new you!

1. Fit in 30 minutes of exercise or physical activity into your day

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of both moderate and vigorous activity throughout the week). 30 minutes a day, five times a week can be an easy goal to remember, but you also experience benefits if you divide your time into two or three 10-15 minute segments each day. This includes anything that makes you move your body and burn calories, such as brisk walking or climbing stairs.

If you don’t currently exercise and aren’t very active during the day, any increase in physical activity is good for you. Aerobic physical activity (any activity that causes a noticeable increase in your heart rate) is especially beneficial for disease prevention. Even walking briskly for 15-20 minutes a day starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely. Don’t be afraid to start slow and then increase activity each day to reach your goals.

Other health benefits of daily aerobic exercise include weight loss and maintenance of lost weight, increased stamina, increased immunity to viral illnesses, reduced health risks (obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer), better management of chronic conditions (helps lower high blood pressure and control blood sugar), stronger heart, clear arteries (less buildup of plaque), better mood and reduced tension, stronger muscles, reduction of cognitive decline in older adults, and a longer life (in comparison to those who don’t exercise regularly).

2. Replace unhealthy beverages such as soda with more water

One of the major causes of obesity is soda. In fact, soda has become the primary source of calories in the American diet. The high sugar content along with caffeine is a deadly combination leading to a lifelong addiction to these carbonated drinks. Soda is high in calories, but provides no nutritional value. It also contributes to obesity, diabetes, tooth decay, and weakened bones. If cutting out soda altogether is too difficult, try replacing one soda a day with water. Then two sodas a day and so forth. Water is the number one alternative to soda that provides many health benefits.

Drinking water helps maintain the balance of body fluids to keep you in good health and hydrated. Water is especially important when trying to lose weight because it can help control calories, especially when replacing higher calorie beverages. Even water-rich foods help in weight control such as fruits, vegetables, broth-based soups, oatmeal, and beans because they help you feel full. Other benefits of drinking water include more energized muscles, good looking skin, better kidney function, and maintenance of a normal bowel function (prevents constipation).

Reap the benefits of water by increasing your daily intake. Here are some tips:

–          Have water with every snack and meal.

–          If you need taste, incorporate slices of your favorite fruits.

–          Eat more fruits and vegetables. Their high water content will add to your hydration.

–          Keep a bottle of water with you in your car, at your desk, or in your bag.

3. Focus on fiber

Fiber provides many health benefits. Dietary fiber includes all parts of plant foods that your body does not digest or absorb. You may see it listed on a food label as soluble fiber or insoluble fiber, but both types have important health benefits such as lowering blood cholesterol and glucose levels and preventing constipation or irregular bowel movements.

Eat a wide variety of high fiber foods such as whole grains, nuts and seeds, and fruits and vegetables to maximize the health benefits. Not only does a high fiber diet help to normalize bowel movements and maintain bowel health, it also aids in achieving healthy weight. Dietary fiber adds bulk to your diet and makes you feel full faster and helps to control your weight. The Institute of Medicine recommends 38 grams of daily fiber for men and 25 grams of daily fiber for women, age 50 or younger, and 30 grams of daily fiber for men and 21 grams of daily fiber for women, age 51 and older.

4. Work on staying mentally fit

Maintaining a healthy mind is just as important as staying physically fit. Staying mentally and physically fit requires work and an investment of time. Set goals for yourself to help you maintain a balance between your emotional and physical wellness. Here are some mental wellness tips to help manage and reduce stress:

–          Get plenty of sleep (preferably eight hours of uninterrupted sleep), which is essential to health and happiness.

–          Learn to relax. Remind yourself to take a break. Incorporate yoga, meditations or other forms of relaxation into your day.

–          Laugh. It truly is the best medicine and can be very therapeutic. Incorporate laughter into your day to make you feel better about yourself and the world around you.

–          Do something for others. When you’re feeling down, helping others can make you feel included and empowered. Nothing feels better than making others happy.

–          Nurture friendships. In this world of technology, face-to-face interaction is being substituted by other avenues of communication. Email and texting is no substitute for a real live visit with a friend or family member. Stay in touch and schedule short lunch breaks, movie dates, or shopping excursions.

–          Avoid unnecessary stress. Trying to meet expectations of a household, family, friends, or employer can be overwhelming at times. Make a realistic to-do list each week. Tackling those priorities and crossing them off as you go will give you a gratifying feeling of accomplishment and serve as encouragement to carry you through your next list. Realize your limits and learn how to say no. Above all, keep a positive attitude that will help you make the appropriate changes to your lifestyle and time.

–          Make time for fun. Your body needs time to take a break from your responsibilities and recharge. Make time for leisure activities that bring you joy and contentment, such as reading a book, watching a movie, spending time with loved ones, or taking a relaxing bath.

–          Incorporate physical activity. Focusing on being physically fit also provides benefits for your mental well-being since it plays a role in reducing and preventing stress. Incorporate daily physical activity such as walking, riding a bike, working in your garden, dancing, or playing sports with friends and family.

–          Eat healthy. Start each day with a healthy breakfast and maintain balanced, nutritious meals throughout the day. Try to limit excessive caffeine and sugars in your diet. Well-nourished bodies are better prepared to cope with stress and are kept mentally sharp.

This year, try committing to a realistic, healthy New Year’s resolution that you can carry on to the next year. Just small changes can lead to life-long healthy habits. Set goals for yourself and take small steps toward achieving them, whether it be replacing one soda a day with water, increasing physical activity to 30 minutes a day, or eating more fiber. Don’t stop at just one! With a new attitude and determination for good health, include more healthy resolutions as the year progresses and have your friends and family join in on the fun!  

By Maria Crompton, a fitness guru and personal trainer with Fit for Life in San Diego, California.

If you’re reading this, you know how important exercise is.

However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.

What is the right way? You’re about to find out.

No Pain, No Gain?

You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.

If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.

If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.

Three Parts

What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.

There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.

Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, basketball.etc.. But remember to throw in some speedwork and intervals to maximize your results. We don’t need to be out there for boring endless hours.

Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, resistance bands, and body-weight exercises.

The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.

It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to focus on building strength?  Do weights first. Either way is  beneficial. Just be sure to incorporate all three types of exercise each week.

Warm Up and Cool Down

If you don’t warm up before or cool down after exercising you could harm your muscles.

The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.

To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.

Target Heart Rate

To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.

To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.

For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.

To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.

Sports Drink or Water?

Your body requires plenty of fluids before, during, and after exercise.

Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.

During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.

Maria Crompton has been a fitness specialist for 10 years. She has been in the fitness industry as a passionate and dedicated athlete and fitness guru. She loves sharing her knowledge and enthusiasm with others. Maria helps people of all levels of fitness, encouraging a healthy active lifestyle that they can enjoy and sustain for life!

By Diana Kelley

Don’t let one of these rumors prevent you from reaching your weight loss goals

Sorry, Journey, but it’s finally time to stop believing. In weight loss myths at least. Believing popular misconceptions can keep you from taking the right course of action to reach your goals, says Julia Valentour, MS, program coordinator and media spokesperson for the American Council on Exercise. Blaming a plateau (or a gain) on any of these half-truths will keep you stuck in your rut and derail your motivation. Here, 10 of the most pervasive diet-related rumors and the real scoop on how to hit your goal weight for good.

1. “Strength training will bulk me up.”

First, let’s tackle the myth that a pound of muscle weighs more than a pound of fat. A pound is a pound is a pound–whether it’s made up of muscle or fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat, says Valentour. “Muscle weight is a good weight because you look firmer, smaller, and more fit. It’s also more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner.”

It’s important to incorporate strength training into your routine so you burn calories at an optimal rate all day long–and using heavier weights could help maximize your efforts. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers’ sleeping metabolic rate–the number of calories burned overnight–by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!

2. “I exercise every day, so I can eat whatever I want.”

The sad truth: Even if you work out religiously, going to yoga several times a week and sweating it out in Spinning, it’s not a license to eat as much as you want and still expect to lose weight. This may seem obvious, but the desire to reward a workout well done is natural; after all, you endured those endless vinyasas–you deserve an extra slice of pizza (or three), right? Not if you’re trying to lose weight.

“You can outeat your workout,” says Valentour. Even though you burn calories and fat when you exercise, it’s often not as much as you think–or what the readout on the treadmill tells you. UsePrevention’s Daily Calorie Calculator tool to see how many calories you should eat each day.

Valentour recommends eating 250 fewer calories per day and aiming to burn an extra 250 calories a day; that creates enough of a calorie deficit to achieve an average weight loss of a pound a week.

3. “It’s harder for women to lose weight than for men.”

Okay, this one has some basis. Biologically, men are built with more lean muscle mass (the compact, tight muscles that keep metabolism humming) than women are–meaning his metabolism is working at a 5 to 10% higher rate (even if he’s the same height and weight as you) when you’re lying on the couch together. Annoying, isn’t it?

Another biological challenge women face is that we generally have more body fat than men do, and our bodies are more inclined to store it. On top of that, women lose about 1/2 pound of calorie-burning muscle mass a year during perimenopause and sometimes a pound a year during menopause. With the deck stacked against you, why bother trying to fit back in your skinny jeans?

You can do something about these problems, but it’s going to take some work–and sweat. Add strength training to your fitness routine at least twice a week to shed fat and build lean muscle mass that will fire up your resting metabolism.

4. “All calories are equal, so it doesn’t matter what I eat.”

Ever since you learned what a calorie is, you’ve been told that they’re all alike: Whether you eat 500 calories’ worth of celery stalks or creme brulee, your body will burn or store them equally, right? Wrong. New science shows that when it comes to weight loss, calories are nowhere near alike.

Some foods take more work to eat–and therefore burn more calories while you’re digesting them. Just the act of chewing fruits, vegetables, whole grains, and lean cuts of meat can increase your calorie burn by up to 30%! And then your stomach and intestines do their jobs. In a Japanese study, researchers found that women who ate the foods that required the most work had significantly slimmer waistlines than those who ate the softest, easiest-to-eat foods. The fiber and protein in such foods take so much effort to digest that your body doesn’t absorb some of their calories.

5. “Eating fat will make me fat.”

Fat-free products are so-o-o over. There’s nothing special about fat that packs on pounds: Getting enough fat in your diet–the Institute of Medicine recommends that it make up 20 to 35% of calories–is essential for good health, but the type of fat matters.

Monounsaturated fats–MUFAs (pronounced MOO-fahs), for short–come from the healthy oils found in plant foods such as olives, nuts, and avocados. A report published in the British Journal of Nutritionfound that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Another report found that a breakfast high in MUFAs could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. Pair these delicious healthy fats with a reduced-calorie eating plan and you’ll lose weight and reduce belly fat.

Limit saturated fats and avoid trans fats in your diet. Both kinds can cause health problems.

6. “Eating at night will make me gain weight.”

Cutting out nighttime snacking is a popular weight loss strategy because it feels logical–eat less when you’re less active. But this topic has been debated for years, and even recently, a study in the April 2011 journal Obesity suggested that eating after 8 PM may increase the risk of obesity, but there aren’t clear-cut reasons why.

It’s mainly how much you eat–not when you eat–each day that affects weight gain. Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day–calories that are then stored as fat. Also, people who eat at night may wake up without an appetite and skip breakfast, the meal that helps control calorie intake throughout the day.

To ward off nighttime hunger, eat dinner an hour later, suggests Marjorie Nolan, RD, a spokesperson for the American Dietetic Association. You’ll save calories by curbing the urge to nosh in front of the TV. “Having dinner a little bit later–but at least 2 hours before sleeping–helps prevent mindless snacking, which often happens in the evening,” says Nolan.

7. “Drinking a ton of water will help me drop pounds.”

Stop hogging the office watercooler (and running to the loo). It’s possible that drinking water can aid weight loss efforts, but it won’t automatically make you lose weight if you’re not changing any other habits. A University of North Carolina at Chapel Hill study found that people who regularly drink water eat nearly 200 fewer calories daily than those who consume only coffee, tea, or soda. And if you sip water instead of sugary drinks, the calories you’ve saved will help shed pounds.

Drinking ice-cold water can help you burn more calories too. German researchers found that drinking 6 cups of cold water a day raised resting metabolism by about 50 calories daily–possibly because of the work it takes to warm the fluid up to body temperature. It’s up to you to decide whether 50 calories is worth guzzling ice water–or whether it would be easier just to take the stairs.

8. “Becoming a vegetarian will help me drop a size.”

Eliminating meat from your diet can result in great health benefits, but if you don’t follow a vegetarian diet properly, you could accidentally pack on pounds.

Dawn Jackson Blatner, RD, author of The Flexitarian Diet, explains common vegetarian beginners’ mistakes that may cause weight gain. Vegetarian “types” to avoid becoming:

Cheese-aholic vegetarians: They cut out meat from their diets and turn to cheese as a protein source. But cheese is a high-calorie, high-fat food and should be eaten in moderation.

Faux-meat fixators: All they eat is boxes of frozen faux meats, such as soy chicken nuggets, vegetarian sausage links, and veggie bacon strips. These products are okay once in a while, but they are heavily processed and can have a lot of sodium, resulting in bloating and water retention.

No-veggie vegetarians: A lot of vegetarians don’t eat enough fruits and vegetables. They eat only grains, beans and veggie burgers, all of which can be high in calories.

Same-meal-minus-the-meat vegetarians: These people eat the same meals they did before, but without the meat. If they’re not replacing the protein, they’ll probably have a ferocious appetite and may be missing out on essential nutrients.

“Vegetarian” food label fans: These people find any recipe or packaging that contains the word “vegetarian” or “meatless” and then overeat that food. They often wind up taking in too much junk food. Be aware that the word “vegetarian” is not synonymous with “healthy” or “low calorie.”

Blatner recommends replacing meat with beans in recipes for an easy, healthy–and inexpensive–protein source. She advises new vegetarians–and those who want to dabble in a vegetarian diet–to start having fun with vegetarian recipes. “Find ones you like that you’re going to keep eating. Enjoy the journey of it.

9. “Subbing diet soda and diet foods is a smart way to lose.”

Chugging cans of diet soda and eating prepackaged diet foods may seem like a no-brainer way to trick your body into pound-shedding mode because they have few or no calories–but it’s not going to give you lasting results.

Diet soda may increase your risk of metabolic syndrome, a group of symptoms that includes high levels of belly fat, blood sugar, and cholesterol. People who consumed just one diet soda daily had a 34% higher risk of the syndrome than those who abstained, according to a University of Minnesota study of nearly 10,000 adults ages 45 to 64.

What you’re trying to do when you eat diet foods and drink diet soda is to cheat your body, says Ashley Koff, RD, resident dietitian on the new Lifetime show Love Handles: Couples in Crisis. “The body is physiologically smarter than your ability to override it. If you use one of those things as your tool, you’re always going to need that. And you might be getting weight loss results but no health benefits.” She says many people eventually get frustrated that they became dependent on these products.

“My approach across the board is that the best thing you can do is be a ‘qualitarian,'” says Koff. “Choose the best-quality foods available. The diet versions will have fewer calories than the quality versions, but they’ll also have fewer nutrients.”

10. “Weight gain and belly fat are unavoidable after 40.”

Let’s be honest here: You’re not going to wake up on your 40th birthday with a gut and 10 extra pounds on your frame. It does get harder to lose weight as we age, but you can put some healthy habits into practice now to maintain your weight–or even lose–as the years pass by.

The years leading up to menopause, known as perimenopause, are prime time for weight gain: On average, women put on a pound a year, mostly around the waist, according to the Mayo Clinic. Out-of-whack hormones and a slowing metabolism are a couple of the weight gain culprits.

But reaching menopause doesn’t have to mean getting plumper. Studies show that the more you work out, the slimmer you’ll be, even during this transition time. Keep your diet in check and you’ll boost your results.

Fine-tune your workouts and eating habits to shed those pounds–and keep ’em off–with these tips:

Exercise at least 4 hours a week: That amount helped nearly 44,000 women in their 40s or early 50s achieve weight loss instead of weight gain during a 10-year American Cancer Society study. Try this essential over-40 workout.

Crank it up for 10 minutes a day: In a Kaiser Permanente study, a similar group of women who exercised vigorously (by jogging, for instance) for 10 or more minutes a day had waistlines nearly 6 inches smaller than those of women who didn’t raise their heart rates that high.

Lift weights: Two or three sessions a week can help stave off age-related muscle loss, which slows your metabolism.

Skip the refined carbs: Women whose diets were high in whole grains and fiber gained less weight than those who ate more sugar and white flour, reports a Danish study.

…….

We thought this article (above) did a great job dispelling many diet and fitness myths, but we realize that it can also create quite a few questions. If you have questions about what you read, or other nutrition related questions, please feel free to speak with one of our experts.  Simply click here to register for a  FREE consultation with a nutritionist.

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The second one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is WATER! 

What if the secret to weight loss and increasing your metabolism is as simple as drinking water?

Yes it’s true; research from Virginia Tech by Dr. Brenda Davy found that being only 1% dehydrated will significantly decrease your metabolic rate.   On the other hand, staying hydrated will help you to eat less calories and lose weight.

Water also keeps your kidneys cleansed and your joints lubricated. It flushes toxins from your system and keeps your skin healthy and looking good.

WATER

To put it all in perspective, our bodies are 60% water. We lose approximately 9-10 cups of water daily (and even more if you exercise or are in hot weather), therefore it is essential for you to drink enough water to make up for what you lose to prevent slowing down your metabolism.  

An added bonus is that water is filling.  Dr. Davy’s research found that drinking 2 cups of water before meals helps reduce your calorie intake, which will result in weight loss.

 How  can water help optimize your metabolism?

1.       Drink the right amount

The American Dietetic Association recommends drinking 9 cups (8 oz each) of water per day for women and 13 cups of water per day for men.

Another rule of thumb is to take your weight in pounds, and divide it in half to calculate your water intake goal.  For example, if you weigh 150 pounds, you require ~75 fluid ounces of water per day.

2.       Listen to your body

Pay attention to the warning signs of dehydration. 

When using the bathroom, check the color of your urine. The pale or clear color indicates good hydration, where as a darker yellow color indicates dehydration. 

Constipation may also be a result of dehydration. 

Lastly, thirst is a late indicator of dehydration, so be sure to drink before you are thirsty.

Tips to Maximize Your Water Intake

• Take a drink every time you pass a water fountain
• Keep a glass or bottle of water at your desk if you’re a “subconscious” sipper
• Instead of a coffee break, take a water break
• Drink sparkling water with a squeeze of lemon at social gatherings
• Drink water prior to each meal and throughout the day
• Plan ahead, drink water prior to the start of your outdoor activities. Bring plenty of water in a cooler
• If drinking alcohol, alternate each alcoholic beverage with a full glass of water
• Use sweat as a red flag warning!  When you sweat you lose even more water, therefore you need to drink more!
• Carry a water bottle with you as a reminder to drink
• Add lemon and/or cucumber slices to water for refreshment
• Eat a lot of water rich fruits and vegetables, most contain 80-90% water 

Fruits and vegetable with greater than 90% water content

 Cabbage, Cucumber, Tomato, Broccoli , Celery, Spinach , Lettuce, Cauliflower, Zucchini, Peppers, Watermelon, Strawberries, Grapefruit, Cantaloupe

Summertime drinks that won’t bust your diet or your waistline. 

• Crystal Light is a great low calorie fruity mixer, with flavors like strawberry lemonade, iced tea, and punch.  Just add your choice of alcohol and enjoy.  Remember the 1 ½ oz shot of liquor still provides a whooping 100 calories, so moderation is key!
• Spritzers are another great option.  Just mix red, white, or rose wine with club soda and add a twist of lime.  The smaller portion of wine will help keep your calories lower along with your weight.
• Be sure to have a glass of water on the side of any alcoholic beverage.  This will allow you to enjoy sipping your alcoholic beverage while drinking the water for your thirst and hydration, a perfect balance.
• Light beers are about half the calories of regular beers, seems like a no-brainer!  Your taste buds will adjust and your trimmer figure will thank you.
• Light orange juice is a great way to lower the calories in your mimosa.  As far as the champagne, remember the drier the champagne, the higher the calories. 
• Other great mixers include diet tonic water, diet soda, diet caffeine free sodas, and water. 

Enjoying an alcoholic beverage can be a nice refreshing summertime treat, but be sure to drink responsibly, not only for your safety, but for your waistline too.

By Emily Barr, MS, RD, CNSC

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