Try This One Thing!

Today’s Think It Through Thursday Post:

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Have you seen those commercials advertising “Try this one thing for permanent weight loss!” or something to that effect?  I’m sure it’s a lure to have you clicking on to some herbal supplement that has little to no research behind it.  Anywhom, I actually do have a “Try this one thing for permanent weight loss” idea for you.  And I think it really will work and I think it is the magic bullet that everyone one wants.  What is it you ask? Consistency.

Yep, that’s it.  Consistency. No magic, but it can have magical results.  What do I mean?  I have this conversation with a person that I am related to on a regular basis.  It goes something like this (I shall refer to this person as “M”) M: “I really need to lose weight.” Me: “Well, why don’t you?” M: “Because everything is happening at once, so and so wants to get together, we have a party to go to, we have a reunion, we have a vacation/cruise/trip, people invite us over for dinner.” Me: “Those things will always be a part of your life.  You need to try to incorporate good eating habits despite those events that normally would make you overeat.” M: “I know, I KNOW! I don’t want to talk about it anymore because it gets me all upset.  Now let’s change the subject!!!” And then we have the conversation again a month later.

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My point?  Well, I am a master at knowing how to eat and exercise to lose weight in order to become the gorgeous goddess I hope to be.  My problem, as well as M’s problem, is we don’t do those things consistently and therefore sabotage our efforts.  You see, if I eat and exercise for 4 days of the week like a real champion of weight loss and then for 3 days “take a break” or just throw everything out the window and eat willy-nilly with little to no exercise, then those 4 days are moot.  It will either make me gain weight slowly (what has actually been happening to me over the past 2 years) or keep me at  the higher weight with only small fluctuations; in a sense – yo-yoing.

Consistency is truth.  Being consistent in your weight loss efforts helps you become  hyper-aware to everything you do to achieve it.  Now granted, weight fluctuations happen despite our best efforts sometimes (I know this as a female!). But the overall effect needs to be the same.  If you want to lose a pound a week that means you must eat or burn off 500 calories a day.  In order to do this correctly you have to know how many calories you’re eating on a daily basis to keep you at your current weight.  Then you do the math from there.  It’s not rocket science, but it does take awareness.  No, you should not turn a blind eye and just hope it all falls off.  I think that’s a dumb idea.  You need to write down what you eat and eat healthy foods….consistently.

Reaching Goals

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Tough Workout

Today’s Exercise Monday Post:

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So I wanted to share with you a workout I did this past Saturday that kicked my ass. Let’s just say I ended up with rug-burn on my knuckles and a broken blister on my knee (???).  I may end up sharing a lot of these, but some may already know about them.  Let me explain:

If you haven’t already, meet Suzana Light or sometimes she is known as Zuzka or Zuzana, or….other things. She is,images-2 unfortunately, a former porn star (with another name I might add) who got out of the business without too much damage.  She married a guy named Freddy and they started a website called BodyRock.Tv.  It was highly successful, and if you go to YouTube and look for videos of theirs, you will find plenty with views in the millions. I first noticed her on the front page of YouTube in these, shall we say, UBER sexy shots with her booty up in the air and all.  Then I realized that it wasn’t just a marketing ploy, they really were images-1legit workouts designed to give you a booty like hers. Well, good luck is all I have to say if you dare try them.  The story continues though; last year she and Freddy divorced bitterly, and BodyRock.Tv is different with different faces and much tougher workouts (do try them though!).  Suzana kept going and now does her own thing called ZWOW.  When I first found her after the marriage debacle, her workouts were under different names.  The one that I did on Sat was under the name ZWOD #2.  It is in two parts, but I will only paste the first video because it has all the info that one would need.

Great Nutritional Read

Today’s Inspirational Sunday Post:

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Just a quick tip for today.  I absolutely love, love, love, love, love (did I mention LOVE!) the tiny little publication called nutrition-actionNutrition Action Health Letter that comes out monthly.  Michael F. Jacobson, Ph.D. is theimages Executive Director of the mag and always has an insightful memo to readers on the flip side of the front page.  He is associated with the Center for Science in the Public Interest.

A few article titles include:

  • “The Healthy Cook” LOVE this because it always has recipes
  • “Brainmakers, Can Popping Pills Preserve Memory?”
  • “Right Stuff / Food Porn” compares two similar products w/ very different results
  • “Food Rumors, Have You Heard?”
  • “Multiplex, What You Need to Know About Multivitamins”
  • “Gluten Free Confusion, Separating Fact from Fiction”
  • “Pastabilities, How to Find a Super Sauce”
  • “Carbo Loading, Do You Overdo Refined Grains?”
  • “Achoo! How to Avoid Catching a Cold”
  • “Pizza for One, How to Have It Your Way”
  • “Metabolic Meltdown, How a Spare Tire Leads to Diabetes & Heart Disease”
  • “Dress It Up, How to Make Your Salad Spin”
  • “Living In a Microbial World, Learning to Love Your Bacteria”
  • “Beyond Bread, Think Thin”
  • “Gut Myths? Clearing Up Confusion in the GI Tract”

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I really can’t say enough amazing things about this magazine.  The guys/gals that write and research the articles are major health aficionados who REALLY CARE about making the public aware of what is healthy and what is bologna. The recipes are the bomb, full of fresh produce and lean meats; often times vegetarian in nature that would make a carnivore’s mouth water.  A healthy cook couldn’t ask for more.  The comparison article featured in every issue called “Right Stuff / Food Porn” makes one think twice about heading out to Hagen Daas for an ice-cream confection; or how to face the frozen food section in your neighborhood grocery store.  PLEASE subscribe to this magazine.  It will be a major benefit to help you stay inspired for eating and living well.

Nutrition Action

The Saturday Weigh-In: 2

Mmm-k, here is the second installment of the exciting adventures of my weight loss. It was a good week, thank God, or I would have been peeved! I gave it my best college try folks.  I sprained my back in the process too and now smell like an old person’s medicine cabinet while it heals.

A couple of notes:

1. Still working on the “I hate vegetables” problem.  This will take a while.

2. Sunday is going to be my Cheat Meal day. Yes, I believe in that IF IT FITS INTO YOUR CALORIE ALLOWANCE!

3. If you think any of my meals sound yummy, please leave me a comment and I will give you the recipe.  Most of my meals are prepared by myself.

4. “Total Cals” factors in what I ate minus my workout calories spent; remember, I am aiming for 1350 total daily calories

 be slim

Current Weight: 141     Pounds Lost: 2

Measurements In Inches: Arms 12 3/4; Bust 34; Waist 28; Hips 40 3/4; Thigh 24

 

Saturday Jan. 18, 2013

Breakfast: Omelette w/ Roasted Pork, 1/2 oz Asiago Cheese, Coffee w/Cream

Lunch: Tuna Wrap, small Tangerine

Snack: 2 Tbsp Almonds

Dinner: Vera Cruz Snapper, Rice, Wine 4 oz.

Treat: 2 Marshmallows, Coffee w/Cream

Workout: Strength Training App – Arms 7.5 minutes; Abs 10 minutes; Butt 7.5 minutes (100 cals spent)

Total Cals: 1340

 

Sunday Jan. 19, 2013

Breakfast: Sourdough Toast, Masala Omelette, Coffe w/ Half & Half

Lunch: Double Stack Burger, small Chili, small Frosty (from Wendy’s)

Dinner: Thai Green Curry w/ Chix, Rice 1 cup

Treat: 1 Marshmallow

Workout: Long Walk (670 Calories Burned)

Total Cals: 1235

 

Monday Jan. 20, 2013

Breakfast: Sourdough Toast, Masala Omelette, Coffee w/ Cream

Lunch: Chix Salad on 1 cup Spinach, Crackers

Snack: Goldfish Crackers, Almonds 2 Tbsp

Dinner: Cereal w/ 1/2 cup Berries, 1/2 cup 1% Milk

Treat: 2 Marshmallows, Coffee w/Cream

Workout: N/A

Total Cals: 1205

 

Tuesday Jan. 21, 2013

Breakfast: Sourdough Toast, Masala Omelette w/ 1 oz. Asiago Cheese, Coffee w/Cream

Snack: 1 oz. Goldfish Crackers, 2 Tbsp Almonds, Coffee w/ H&H

Lunch: Chix Salad on Spinach, Crackers w/ 2 Wedges of Laughing Cow Cheese

Snack: 1 Wedge of Laughing Cow Cheese on Celery, Carrots

Dinner: Miso Glazed Salmon 4 oz., Lemon Sauce, 1/2 cup Basmati Rice, 4 oz. Red Wine, 1/2 cup Steamed Zucchini

Workout:  N/A

Total Cals: 1300

 

Wednesday Jan. 22, 2013

Breakfast: Same as Tue. w/ small Tangerine

Snack: Same as Tuesday

Lunch: Same as Tuesday

Snack: Same as Tuesday

Dinner: 3 oz. Miso Glazed Salmon, Lemon Sauce, 1 cup Basmati Rice, 4 oz. Red Wine

Treat: 2 Marshmallows

Workout: N/A

Total Cals: 1535

 

Thursday Jan. 23, 2013

Breakfast: 1 cup Kashi Go Lean Cereal, 1/2 cup 1% Milk, 1/2 cup Mixed Berries, Coffee w/ 2 Tbsp H&H

Lunch: 1/2 Turkey Panini and small Black Bean Soup at Panera Bakery

Snack: 1 oz. Goldfish Crackers, Coffee w/ Cream

Dinner: Chix Thigh, 1/2 cup Lentils

Treat: Marshmallow (last one, thank GOD!)

Workout: The Firm DVD (354 cals spent)

Total Cals: 1091

 

Friday Jan. 24, 2013

Breakfast: Sourdough Toast, 1/2 small Avocado, Egg cooked in 1 tsp Butter, 2 Slices Canadian Bacon, Coffee w/ H&H

Snack: 1 oz. Goldfish Crackers, Coffee w/ H&H

Lunch: Roast Beef 3.5 oz. Wrap w/ 2 Laughing Cow Cheese Wedges & 1/2 cup Spinach

Treat: 3 small Chocolates

Dinner: Same as Thursday

Workout: Jillian Michael’s Kickbox DVD (185 cals spent)

Total Cals: 1300

 

Reference Posts: The Sat Weigh-In: 1

Super Food: Eggs

Today’s Foodie Friday Post:

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Unless you are a vegan, I don’t know what diet in the world doesn’t support the eating of awesome eggs! They are a tiny gem of nutritional importance.  Here is what the WebMD article that I have been quoting from lately has to say about them:

Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. “Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels,” says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.”

That’s pretty much how I like them best, as a portable snack barely hard boiled. I put them in a pot of cold water, put the lid on and turn the heat to high. When I hear the water boiling, I remove the lid and let it simmer (turn down heat) for 4-5 minutes. Then I take them out and run them under cold water if I want to eat them immediately or let them sit on the counter and cool for a bit. Throw it in a baggie and then your lunch box and out the door.

I do have to admit that about at age 35 I unfortunately developed some weird digestion issues with all types of foods. Suddenly dairy, beans, cruciferous veggies and eggs became a bit hard on my G.I. tract. So, to counteract this problem, I only eat one egg at a time and I must have it with other types of foods to help aid in digestion. Too much info? Just thought you might want to know if it starts happening to you. It sucks that as you age these things happen, but what can I say about that? Perhaps I should share my homemade pro-biotic made from NO DAIRY.

Here are some other ways I enjoy eggs in the morning:

MASALA OMELETTE  on TOAST   (adapted from the cookbook: Nigella Bites)
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Ingredients: 1 tsp vegetable oil; 1 scallion, sliced finely; 1-2 chilies to taste, red or green; 1/2 – 1 clove garlic, finely chopped or grated; 1/4 tsp turmeric, 1 tsp ground coriander; 1 tsp ground cumin; 2 -3 eggs, beaten; freshly chopped cilantro for sprinkling over; toast, 1 oz. asiago cheese

Heat the oil in a frying pan; sauté the scallion, chilies and garlic for a few minutes until soft; add the spices to activate in the oil about 30 seconds; add the beaten eggs and gently stir with a rubber spatula; turn out onto a cutting board and slice according to how much you want (or have the whole thing!); meanwhile toast bread and then under broiler, melt cheese; place omelette on top and sprinkle with cilantro. Serves 1

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FRIED EGG on TOAST with AVOCADO & CANADIAN BACON

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Ingredients: 1 slice sourdough bread; 1/4 – 1/2 avocado sliced, 2 slice canadian bacon, 1 egg, 1 tsp butter

Toast bread; heat a small pan with no oil, add canadian bacon and dry fry for about 2 minutes flipping over halfway through; remove from pan when heated;  add butter to pan and fry egg sunny side up; spread avocado on toast, layer with bacon and then egg. Serves 1 (You can substitute hummus for avocado which I think is even better!)

Offset Calories

Today’s Think It Through Thursday Post:

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It’s a conundrum when you try to plan so carefully your meals, snacks, workouts and what-not when sometimes there is a little mistake in the plan and the calories for the day do not add up to what you had hoped (or add up far beyond what you had hoped!). When this happens, I like to implement a little habit called “offsetting.”

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Let’s say for example that your calorie allotment for the day was 1500 calories, but instead, after all was said and done, you ended up with 1650 calories. Now to some, that is nothing, and they think nothing of it.  Others, say, those who don’t have a ton to lose but who need to be careful of every morsel that enters the lips, this can be a problem especially if it keeps happening day after day. The way that I handle it is two-fold:

A. I can either the next day (or any day of the week before my weigh-in) eat 150 calories less than 1500 as to offset the 150 I went over the “bad” diet day

B. Or, I can exert a bit more exercise on another day to burn and additional 150 calories on top of what I would normally burn. So if you normally burn 300 calories in an exercise session, that day you would aim for 450 calories instead.

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I didn’t make this one up, and most probably do it anyways without giving it a name, but I wanted to tell you that it works even if it is a little bit painful during the offsetting. Mireille Guiliano mentions in her world-famous book French Women Don’t Get Fat, “Ordinarily, the French are not ones to let a loss of balance get too far out of hand. Excess is typically a matter for a couple of days, which can be corrected (emphasis mine) in a couple of days to follow.  If you plan your eating pleasures and compensations on a weekly basis, it’s hard to stray too far. American women I know tend to get defeated by lapses: ‘Oh well, I’ve blown the diet, might as well go for broke.’ A basic failure of logic. We’re all human; we all stray and return. French women do it too.  They simply understand better than others how to make amends.”

I also love Renee Stevens’ ideas on this subject when she discusses “self-correcting” on her podcast Inside-Out Weight Loss. She encourages listeners to not panic, not get overwhelmed with the problem, if you even want to call it that. But to just correct matters in the coming days for balance. Eat one day too heavy, eat the next 2 or 3 light. No worries. She mentions that this is what “naturally thin people” do all the time and that is one of their strategies to staying thin.

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Just for the record, I am having such a day.  I did, in fact, eat 285 calories too much between two different days. So now I am in the midst of offsetting those issues.  We’ll see on Sat. if it pays off!

Try Something New

Today’s Exercise Monday Post:

Unknown-1Do you ever feel like you are in an exercise rut? Like you have been doing the same damn thing for 3 years? Even though it may have brought you results and it feels “right” to your body, don’t you think you would benefit from changing up that routine? This is my philosophy, mostly because I bore easily, but I think change is good – especially when it comes to exercise.

try something newSo I challenge you this week, to do just that – try something new that you haven’t done before.  It doesn’t need to be elaborate or expensive (or it can depending on your means), but pick something that scares you a little bit. Something that you have been thinking about but just haven’t had the guts to do it. You know what I mean.

Too Much?

Too Much?

The excuses run the gamut. Maybe it’s “I don’t feel up to it; I don’t feel strong enough; I may puke; Everyone will laugh at me; What if I fall? (and the best one) I don’t have the right gear/clothes/outfit!” Ok, if it something dangerous or putting your life on the line, I give you permission to put if off a while longer (perhaps to train for it???) But even so, if the activity needs training, then get started with that.  At least call the training place and make an appointment.

images-2It won’t kill you and you can always decide to not do it if it really feels wrong.  You don’t have to announce that you will back out, but allow yourself the opportunity to take the fear out a little bit.  Sometimes not having a choice makes the fear worse.  Remember when you went down the length of the high dive at the pool and everyone was at the bottom yelling “Do It!”, that’s what I mean.

images-1One of my favorites: “Whether you think you can or you can’t – you are right!” – Henry Ford

The Saturday Weigh-In: 1

Reaching Goals

Ok, here we go.  This is the first installment of a 4 month goal to reveal to my readers the whole truth and nothing but the truth about my diet and exercise endeavors.  It will be probably the most personal part of my blog which is about losing weight and sharing the tips and tricks that work for me with you, the viewer. There are a few things I want to inform you of before I dive in because I think it is necessary to explain:

1. I tallied my goal weight and how many calories I’ve been eating to make me gain weight, blah-blah-blah, and the total amount of daily calories that I want to aim for daily is: 1350 

2. I am 5′ 2.5″, and want to weigh 115 lbs. I would like to have a BMI of 20%.

3. I don’t like vegetables a lot.  I like some of them, but I have to eat them with some type of fat: olive oil, dressing, vinaigrette, butter, etc. to swallow them. Therefore, I will need to improve on this area as I go along.  Fortunately, there are studies that claim eating veggies with fat is better anyway because it helps the body to absorb the nutrients in them. So HA!

4. I am trying to eat up the contents of my freezer and refrigerator since it has been packed to the nines with stuff. I don’t like waste, and most of the food is healthy, I just need to eat it or it will spoil or freezer burn, which in my book is just as bad. Therefore, although I am following a diet plan from a book I have, I am modifying it to accommodate those foods until they are eaten up.

5. I got a lot of “treats” as gifts for Christmas and my birthday (Jan. 5th) and those will appear for a while until they are gone.  Yes, I know eating “treats” on a diet or weight-loss plan is a bad idea.  Again, I don’t like waste and I do like treats no matter what my weight is.

6.  My heart rate monitor that tells me my caloric burn is broken (battery, I think, needs replacement) and I have NO IDEA how many calories I am burning for my workouts.  The numbers are guestimates based on former workout sessions where I wore it and took note.

Note: I started this on Thursday, Jan. 17, 2013 and this post will only list 2 days of the log since it was not begun earlier in the week.  The following posts will include full weeks going from Saturday to Friday of each week. These will be LONG posts.

Current Weight: 143

Measurements: Bicep (unflexed) 12.5 inch; Bust 35 1/4 inch; Waist 33 inch; Hips 40.5 inch; Thigh 24 1/4 inch

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THURSDAY

Breakfast: 1 cup Special K Cereal, 1/3 cup Milk, Coffee with 2 Tbsp Milk, 1 Hard Boiled Egg, 1 small Tangerine

Lunch: Sprouted Grain Wrap, 2 .5 oz. Broiled Chicken Tenders (no skin), 2 Tbsp Bean Dip, Pickled Jalapeños, small Tomato, Lettuce, Cilantro, 1/4 Avocado and Hot Sauce

Snack: 2 Tbsp Raw Almonds, Dried Peach, 1.5 cups raw carrots and celery, 1 small chocolate

Dinner: 1/3 package of Trader Joe’s Vera Cruz Fish, 1.5 cups Brown Rice w/ 1 pat Whipped Butter, 4 oz. Red Wine

Snack: Baked Corn Tortilla Chips (homemade from 3 Tortillas), 1/2 cup Salsa, Tea w/ Tbsp Milk

Workout & Extras: Denise Austin DVD (250 cals) & Cleaned House for 2.5 hours (100 cals)

Total Calories: (Food) 1565 – (Exercise & Extras) 350 = 1215

 

FRIDAY

Breakfast: Omelet w/ Roasted Pork, 1/4 oz. Asiago Cheese, Sourdough Toast, Coffee w/ 2 Tbsp Milk

Snack: Coffee w/ 2 Tbsp Milk, 1/4 cup Roasted Garbanzo Beans, 1 small Chocolate

Lunch: 2 Wahoo Grilled Tacos from Baja Fresh, 1 small Tangerine

Snack: Dried Peaches, 2 Tbsp Raw Almonds

Dinner: 1/3 package of Vera Cruz Fish, 1 cup Brown & Basmati Rice, 1/2 cup Sauteed Swiss Chard w/ Garlic, Balsamic Vinegar & 1/2 Tbsp Olive Oil

Dessert: 2 Chocolate Covered Marshmallows, Tea w/ 2 Tbsp Milk 

Workout & Extras: Speed Walking (Week 1) on a Trail & Pilates Ab Routine (300 cals), Walked at the Los Angeles Arborateum 2 hours (150 cals)

Total Calories: (Food) 1780 – (Exercise & Extras) 450 = 1330

Snackage: Roasted Chickpeas

Today’s Foodie Friday Post:

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Superfoods are great, but snacks are even better!!! (IMO) So to take a break from the same-old same-old, let’s talk about what to snack on that tastes good and is nutritious for the most part.  I should say up front that while I do understand that there are health folks who bark “NO SALT!” wherever they go, I am not one of them.  I don’t think EXCESS salt is a good idea, but 1,500 mg. is hard for me and that’s all I’m going to say about it.

Now the good part…have you tried these nummy little nuggets of happiness? I got them, I think, at my local Fresh & Easy (soooooo sad they are leaving! 😦 Boo!) the other day and they are the bee’s knees of yumminess. the Good bean Roasted Chickpeas are: “Lightly dusted with Course Salt” it claims on the front.  They are nicely packed with fiber as they are a bean at their heart (6 grams), and filling due to that bonus. You know they must be good if there is a pix of someone standing on their head about them on the package (jk). I think you should try them with your morning coffee/tea break like I do.

P.S. This IS a Superfood! No really, it is!

Responsibility

Today’s Think It Through Thursday Post:

I feel FAT!

I feel FAT!

Well, I have been thinking it through and I think the biggest reason I am not the weight I truly want to be comes down to responsibility.  I’m talking about confessing, revealing, admitting, proclaiming – what I am eating and whether or not I am exercising.  Therefore, I have been thinking long and hard about this choice (since before Christmas) and have decided to post on Saturdays (I have not been posting on that day) all of that pertinent information I just explained. It will be an open food & exercise log/diary of sorts.  That way you, the viewer, can take notes on whether you think I am doing a good job or not and then make good decisions for yourself. You see, I really believe we can learn great lessons from each other not only through our successes but through our mistakes and all of our: “Whoops! How did that end up in my mouth????”

The goal is to:

  1. Post on Every Saturday the weekly round-up
  2. Confess all food, drink, water consumption & exercise of each and every day
  3. Post my current weight (YIKES!!!!)
  4. Post my current measurements (for those who care about that sort of thing)
  5. Commit to this endeavor for 4 months, ending in the middle of April

Yep, that’s what I’ve been thinking about! Well, after all, this is supposed to be a weight-loss blog and if there isn’t any weight-loss happening, how is that relevant? I’m just trying to do the best thing and if that helps one person, then I think it was worth it.  Let the games begin!

look familiar?

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