Sunflower Seeds - Who Knew?

My friend Maryam is always pouring a small dish of sunflower seeds and chomping on them. I thought it was like a nervous habit, like when people eat the shelled ones? Turns out, she knew something I didn't, or maybe she didn't, doesn't matter, she was doing something healthy and I'm all about that.

Recently I was doing some research on whole foods for helping with a hypo-thyroid issue. Turns out, Sunflower seeds are full of what you need if you suffer from hypothyroidism. In fact, they are so full of necessary vitamins and minerals, (Vitamin E, B1, Manganese, Copper, Tryptophan, Magnesium, Selenium, Vitamin B6, Phosphorus and Folate) everyone should add them to their diets. Packed with all these nutrients, they even lower LDL cholesterol.

Sprinkle them on salads. Keep a baggy in your purse for an emergency snack. Grind them up in your morning smoothie. Anyway you eat them, they are a really good addition to your new healthy you! So eat some!

Kale Chips Experimental

My daughter's friend offered me some store bought kale chips. By the snarl in her lip I could tell she didn't like them and wanted my opinion. Not very tempting. "Are they good?"

"Not really. I thought they would be but I'm a little disappointed." 

I didn't chance it, but the idea intrigued me a little so I googled a recipe. 

Super simple but I wasn't sure what seasoning to use. What would compliment kale? 

Hence the experiment. Three flavors. 

Sea salt. Olive oil. Lemon. That was my favorite pick. I would make these again.  

Sea salt. Olive oil. Lemon. Cumin. My daughter and her friend liked these best.

Sea salt. Olive oil. Lemon. Cumin. Turmeric. These were awful. 

So, give it a try. If you are dedicated to your wellness, they ware surely worth a shot as a healthy alternative to regular chips. 

Here's how it's done. I stripped the kale off the stems, broke it up into small potato chip size pieces. Washed it. Dried it. Tossed it in a bowl with the EVOO and seasonings. Spread out on a stone. Baked for 20 minutes on 400. Cooking time may vary depending on your oven and pan. Don't be afraid to try it while it's cooking. 

Enjoy!

Colleen 

What Now? Juicing.

After taking a hiatus (since July), I'm finally back. Sorry my peeps. I had a rough road from last summer until the end of the year, but the light is shining brightly at the end of my tunnel and I plan on making this a regular occurrence again.

So my first topic is what I've been up to. Although I haven't been writing about my adventures in Nutrition, I have still been practicing. Constantly educating myself and talking to people. Lot's of workshops have occurred and what I've learned is that there's so much more to learn.

My latest adventure is now Juicing (no not steroids). Fresh abundant, organic vegetable and fruit sources. No I guess the thing that has always steered me clear of the whole juicing thing is the extremist mentality. I had a visual in my mind of every meal being sipped through a straw and losing the benefits of fibrous foods as well as the joy of actually eating, not to mention drinking something green was a huge turnoff. Nope. I made up my mind, and I can be very stubborn, Juicing was not for me.

Then some things occurred over the past few months. The first was my daughter, now a beautiful and wise 22 year old, who took years for me to wean off fast food. As she got older her tastes changed and fresh healthy abundant food that was always available in my kitchen started to have its appeal to her. Now she makes me proud and the day she threw some kale, spinach, apples, bananas and celery into my Ninja I was a little stunned. Where did she learn this? I don't grind up my food to liquid? How could that possibly taste good?

She swore up and down that it tasted fine, it just looked weird. I raised my right eyebrow up in disbelief and refused to even try it. Stubborn. Like I said.

Well a couple of weeks ago while going through my Netflix Library of Food documentaries, I came across a gem, "Hungry for Change". After watching this movie I decided to try Juicing, not as my whole diet, but as a supplement to my food. So here's what I threw together (a tactic I got from my daughter)

4 Cups Kale
2 Cups Spinach
2 Cups Coconut Milk
2 Small Apples
1/4 Pineapple
4 Oranges
1 Banana

I split it with my good friend Maryam. What it breaks down to is this:
Less than 300 calories
6g Protein
3g Fat
72g Carbs - the good kind, don't panic
320mg Calcium
1700mg Potassium

Not to mention all the other Nutrients and antioxidants in these fresh organic vegies an fruits. What I felt immediately was ENERGIZED and CLEAR HEADED. Not bad for supplementing with my regular food. I'm sold. Will start posting regular recipes soon and I'm going to start saving up for a real Juicer. My Ninja just isn't going to cut it. 

Wow! June got away from me and not a single post. Sorry folks, it was a busy month. However, today I got a little inspiration from a discussion in my Pilates class and thought I'd get the facts straight and share them with you.

What IS the difference between Greek Yogurt and regular? Does it come from Greek cows?

Well, no. The differences stem from the process in which Greek Yogurt is created (and I'm guessing this process is what is used by the Greeks for their yogurt, but that's a guess, don't quote me on that.) You see, Greek yogurt is strained. The straining process removes some of the salts and sugars, AND liquid whey making it creamier and thicker and most importantly, higher in PROTEIN than regular yogurt.

Greek Yogurt is lower in fat and probiotic-rich as well. As far as lactose intolerance is concerned, if you only have a mild intolerance, Greek Yogurt is a good option because of the removal of the sugars. The sugars are where the lactose is, and are what cause the stomach pain in lactose intolerant individuals. The live cultures help to convert whatever lactose is left into lactic acid, making it easy for the body to absorb it. If your case is more severe, you might have discomfort eating Greek Yogurt so go carefully.

However, if you have no issues, enjoy it! It's good for you and it's versatility makes it a great option to use as a sour cream substitute, like in dips!

My 5 day Challenge

If you’ve been trying to make changes in your diet or are following a diet that isn’t working and you’re looking for a change, try my 5 day challenge. I dare you.

I’ve prepared 5 days of menus for a busy/healthier lifestyle. If you can do it for 5 days, you will see a difference. You’ll experience more energy and even maybe lose a couple pounds. (I said it’s healthy, not a magic bullet).  I’m challenging you to eat according to plan and see the differences in how you feel, inside and out.

Print the pdf.

What do you have to lose? Interested? Follow me for 5 days. I’m starting mine tomorrow, but first, the guidelines, inserted with tips and my 2 cents (of course).

1. Eat your first meal within an hour of awakening. This is why I wake up and have my whey protein shake. I’m not usually hungry when I wake up so this awakens my metabolism. If, on the off chance, I am hungry it satiates me until I have a break to eat, usually around 10:30-11:00am. Adjust your times accordingly, but follow a set schedule, just to start with.

2. Eat every 3 and 1/2 hours. This is a guideline, but I find, especially for those of you who are busy and forget to eat, setting a schedule to fuel up works better than relying on your stomach to tell you, at least until you get use to listening to what your tummy is telling you.

3. Never have 2 protein shakes in a row. A protein shake is to fuel you up in those times that you don’t have a lot of time. Not to be a meal replacement for every meal. When you double up on your shakes, you risk spiking your blood sugar. Split them up throughout the day. They are a very helpful meal alternative, but only when not abused.

4. If you’re too busy to cook yourself a breakfast, make it the night before. All my egg dishes have been refrigerated before hand and they heat up nicely. I usually make 3 of my breakfasts at once. Eggs are simple to cook. Don’t be lazy. It actually takes me 10 minutes to cook and clean up an egg breakfast. Prepare your meals ahead of time so you aren’t scrambling to cook, while your blood sugar is crashing.

5. Keep it Simple. If you find one of the recipes is easy to prepare (such as the salads) then don’t be afraid to repeat. My recommendations are high quality foods so eat as many salads as you like. Also, get a blender bottle (or 2) makes the protein shakes easy to prepare, store and take on the go.

6. Cook your chicken all at once. Chicken stays good in the fridge for 3-4 days so cook it and cut it up for salads. This removes the step of having to actually cook. When I get home late, after 8:00pm usually, I’m ready to eat. I don’t want to cook. I get out my chop bowl and 5 minutes later, I’m sitting down to eat. No fuss. No muss.

7. Drink the shakes all at once. Don’t savor them over 30 minutes. To be most efficient, you need to drink it down.

8. Actual food is a little different. I eat a moderate portion, slowly, then wait to see if I want more. I have it down to exact on my portions, just looking at them. This comes with practice so only serve yourself 1 serving. Then wait 20 minutes. My servings are between 250-300 calories which is plenty for most of you. Trust me on this. We’re retraining your body and your mind to differentiate between a craving and actual hunger.

9. Most everything can be purchased at Trader Joe’s with the exception of the Protein Shake. Everyone asks me what I recommend. I choose Pro-Complex because it’s the right balance for this program, it’s high quality, it tastes delicious, it mixes well, and it doesn’t cause bloating. You can also choose a hydrolyzed whey protein if you have digestive issues. Although I found that the Pro-Complex has not affected digestive issues in the clients I’ve worked with.

10.If you don’t eat pork, fish, etc, you can use any of the other options in place of. Don’t replace with Tofu. These meals are not balanced to vegetarian ratios. Not discriminating, vegetarians are very specialized in their diets. It requires private consulting, as every vegetarian is different in their tastes.

11. Lastly, you’ll notice some common themes. Spinach, eggs, chicken, for example. I’ve chosen foods based on their nutrient ratios, easiness to prepare, nutrients and I love flat belly foods. So yeah, eat your spinach. It’s good for you.

Here’s the Plan:

Day 1

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Egg Roll Up.

2 Large Eggs, scrambled
1/2 Piece of Trader Joes Whole Wheat Lavash Bread
1 Tbsp Trader Joes Light Shredded Three Cheese Blend
Serve with Salsa, Pico de Gallo, or Hot Sauce

299 Calories 18g Protein 25g Carbs 12g Fat

Make it lighter - Use only 1 Large Egg + 3 Egg Whites, Scrambled

270 Calories, 23g Protein, 25g Carbs, 7g Fat

2:00pm - Turkey w/Flat Bread and Hummus

4 oz Turkey Breast, Boar's Head, Low Sodium (or Columbus)
1 serving Trader Joes Corn Tortilla Flat Breads
1 oz Hummus ~ 2 Tablespoons

5:30pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

9:00pm - Glazed Pork Chops w/Baby Greens & a Glass of Red Wine

3oz Lean Pork Chops
3 Cups Baby Spinach & Baby Greens chopped
3 tablespoons Balsamic vinaigrette Salad Dressing

288 Calories, 19g Protein, 9g Carbs, 8g Fat

Day 1 Notes: I’m teaching classes between 5:00-8:00 most nights so I have the protein shake before I go into my classes and eat my dinner in the evening. You can swap these two and eat dinner around 5:30 and have the shake in the evening (or something different). Be Creative.

Day 2

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein or try something different and use 1/2 scoop of each. Yummy.

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Quick Protein Scramble

1 Large Egg + 4 Egg Whites, scrambled
(Can add Diced red and yellow peppers and onions)
Fresh Spinach
1 Piece of Whole Wheat Toast

Serve with Salsa, Pico de Gallo, or Hot Sauce

270 Calories 20g Protein 24g Carbs 7g Fat

2:00pm - Spinach Salad w/Chicken

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach
2 tblsp of crushed walnuts
3 tblsp of Trader Joe’s Cranberry Walnut Gorgonzola Dressing

275 Calories 26g Protein 14g Carbs 10g Fat

Make it lighter – Ditch the nuts, OR use only 2 tbsp of dressing

5:30pm - Pina Colada Smoothie

1 Scoop Pro Complex – Vanilla Whey Protein
8-10 Ounces of water
2 Ounces Frozen Mango Chunks
2 Ounces Canned Pineapple Chunks
2 tsp Coconut Oil

227 Calories, 23g Protein, 19g Carbs, 8g Fat

9:00pm - Colleen’s Spicy Thai Salmon - See Recipe

3.75 oz Salmon
2 cup Garden Salad, Lettuce & Vegetables
2 tablespoon Spicy Peanut Vinaigrette Vinaigrette
245 Calories, 21g Protein, 19g Carbs, 9.5g Fat

Day 2 Notes: Get a salad Chop Bowl. They make salads super easy and when the lettuce is chopped, it’s not only more tasty because the dressing coats the leaves better, but it makes it easier to eat.

Day 3

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Colleen’s Sunrise Egg Sandwich

2 Large Egg + 3 Egg Whites
1 Whole Wheat English Muffin
1 slice American LF Cheese or Chedder

Serve with Salsa, Pico de Gallo, or Hot Sauce

279 Calories 19g Protein 26g Carbs 9g Fat

2:00pm - Turkey Club Wrap - See Recipe

3 oz Turkey
1 low carb whole wheat wrap
1 slice of bacon
Lettuce / tomato / cucumber
Spicy sauce

270 Calories 24g Protein 20g Carbs 9g Fat

5:30pm - Colleen’s Protein Power Smoothie w/Milk or Greek Yogurt

1 Scoop Pro Complex – Vanilla Whey Protein
4 oz of LF Milk or 6 oz water + 1 oz LF Greek Yogurt (2 spoons)
1 tbsp Peanut Butter
1 Banana

270 Calories, 25g Protein, 20g Carbs, 9g Fat

9:00pm - Colleen’s Zesty Fiesta Salad

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
7 White Corn Tortilla Chips

Dressing: 1/4 cup Pico De Gallo with .5 Tbsp Olive Oil & 2 Tblsp Red Wine Vinegar

277 Calories 28g Protein 15g Carbs 11g Fat

Day 4

7:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

10:30a.m. - Weekend Omelet

2 Large Eggs + 2 Egg Whites
1.5 cups spinach
1 oz Peppers + 1 oz onions (add mushrooms, tomatoes, whatever you want)
Serve with 1/2 whole wheat English muffin.

274 Calories 20g Protein 19g Carbs 11g Fat

2:00pm - Easy Easy Turkey, String Cheese, Apple

2 oz Turkey
2 Trader Joe’s LF String Cheese
1 Large Apple

238 Calories 24g Protein 19g Carbs 6g Fat

5:30pm - Edamame

7 oz cooked soy beans

280 Calories, 22g Protein, 22g Carbs, 10g Fat

9:00pm - Colleen’s Peanut Thai Salad

4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
2 Tbsp Raw peanuts
2 Tbsp Trader Joe’s Asian Style Spicy Peanut Vinaigrette

259 Calories 28g Protein 13g Carbs 9g Fat

Day 5

8:00a.m. - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

11:30a.m. - Colleen’s Weekend Eggs

2 Large Egg
2 Pieces of Bacon
1 Piece of Sourdough Toast

Serve with Salsa, Pico de Gallo, or Hot Sauce

314 Calories 19g Protein 14g Carbs 19g Fat

Yes, there’s a lot of fat in this. Eggs have fat and so does bacon. If you want to lighten up the fat, go for egg whites and turkey bacon. I like my eggs with the yolks, I like real bacon. It’s personal preference and I don’t do it everyday so lighten up. You do what you’re comfortable with. Canadian Bacon is also a lighter choice.

3:00pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

6:00pm - Off Plan Meal with Dessert, because I like it and I deserve it! I was good for 5 days.

10:00pm - Whey Protein Shake

16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein

260 Calories, 25g Protein, 18g Carbs, 5g Fat

And the Shopping List: (I hope I didn’t miss anything, I hate running to the store for one thing)

Large Eggs
Egg Whites (can use prepackaged or better to make your own)
Trader Joes Whole Wheat Lavash Bread
Trader Joes Light Shredded Three Cheese Blend
Trader Joes Corn Tortilla Flat Breads
Trader Joes Baby Greens & Baby Spinach
Trader Joe’s Spicy Peanut Vinaigrette
Trader Joe’s Balsamic Vinaigrette Dressing
Trader Joe’s Cranberry Walnut & Gorgonzola Salad Dressing
Trader Joe’s Light String Cheese
Chicken breast- boneless/skinless. Can use Trader Joe’s Just Chicken
Thin cut Trimmed Pork Chops
Salmon Fillets
Bacon – trimmed
Edamame – cooked or cooked and shelled
Sourdough bread
Almond Milk – Regular
LF Milk (optional)
Apple(s)
Banana(s)
Fresh Turkey – High Quality such as Columbus or Boar’s Head
Hummus – Regular, Spicy, or flavored
Whole Wheat English Muffins
Fage Greek Yogurt 2%
Peanut Butter
Pro Complex Vanilla Whey Protein
Pro Complex Chocolate Whey Protein
Trader Joes Pico de Gallo

Let’s do it!

Kirstie Alley - Wow!

 

I just saw Kirstie Alley on a commercial and I was blown away! She looks fantastic.

I’ve been rooting for her since the beginning. She’s always been one of my favorite people I have to say and her battle with weight has caused me some grief. Seeing her struggle with things beyond just her weight, I can, as I sure most of us in some way, can empathize.

So many things factor into getting on a plan and sticking to it. The most important being your WHY.

It looks to me like Kirstie has found her WHY and she looks absolutely amazing. She’s happy, she’s dancing, she’s doing something right nutrition wise. I’m sure she has a nutritionist somewhere in the background helping her balance her meals because like me, Kirstie loves food. There’s no way either of us would give it up just to be thin.

A note here, because I know I’m going to get asked:

The product she’s using is some kind of supplement. The ingredients are not listed on the website so I have no idea what’s in it or whether or not it’s good for you. It claims to boost energy and be organic, that’s all I know.

I’m not endorsing any product here. I’m simply saying Kudos to Kirstie for finding her passion in exercise and making her health a priority.

To Your Health my Friends!

Colleen

Foods that Nourish you on the Inside and Outside - Mangoes

Mangoes have more than 80% of your daily requirements for vitamin A, a rich antioxidant making them good for you inside and out. They’re such a great food for your skin as well because vitamin A maintains and repairs skin cells.

Bonus, they're only 70 calories per serving! So throw some frozen mango into your protein smoothie to add that extra yum. ;)

Foods that Nourish you on the Inside and Outside - Avocados

Avocados - Full of essential oils and B-complex. They contain lots of Niacin (vitamin B3) is especially important for healthy skin. Niacin, an anti-inflammatory, it soothes irritated skin and red, blotchy skin.

One avocado has 3.8 mg niacin – 27% of your daily need

Bonus: Avocado fats are a Monounsaturated Fatty Acids. Mono's are the good fats and are key when trying to lose weight.

Foods that Nourish you on the Inside and Outside - Baked Potatoes

Yes, baked potatoes! They contain 75% of your daily copper need, this essential mineral works with vitamin C (also contained in a potato) and zinc to produce the elastin fibers that support skin structure.

Potatoes are a complex carb loaded with fiber, which means they break down slower and make you feel fuller longer. Long snubbed by the GI, research has shown that the GI label is incorrect. Preparation can change the GI level, such as baking. Just be aware of what you put on it!

Tip: Try replacing sour cream with greek yogurt.

Truth or Myth: The Lies you Believe about Losing Weight #5

Reduced Fat or Fat Free products will help you lose weight

This is clever marketing. Words like All Natural and even Organic get tossed around in the same context, to make you believe that you are making a better decision for your body. Oftentimes the opposite is true. Reduced or Fat Free products might lower the grams of fat, but if you read the labels carefully, it's usually the same amount of calories just redistributed into chemicals and or heavier carbs and sugars.

If you know how to read labels, you have everything you need to make healthy decisions in the foods you buy. Don't be fooled by the marketing hype on the front of the label. Look to the ingredients on the back. This is where the truth is (or at least what the FDA makes them own up to).

Want to learn how to read a label? Make better choices? Like my Facebook Page and come to my Nutrition Ignition Classes every Saturday @ The Studio. You can sign up online!

Truth or Myth: The Lies you Believe about Losing Weight #4

Never eat after 8 or you'll gain weight.

People believe this because people say this, but it's a myth. The thinking is that you aren't active at night so you shouldn't be fueling your body, and an undeniable truth is, the evening is when we eat things that have the most calories, e.g. that after dinner desert.

The truth is, if you're Fueling Your Body Efficiently throughout the day, you should eat up until an hour before you go to bed in order to maintain Blood Sugar Stabilization. This will help your body to wake up refreshed and energized.

I teach all these things about eating at my Fuel Your Body to work Efficiently for you Workshops @ The Studio. Education is your strongest weapon in the battle to lose weight. You can check dates and register all online.

Truth or Myth: The Lies you Believe about Losing Weight #3

Eating Pasta Makes you Fat

It's not the Pasta that's making you fat, it's the way you're eating it. hence the image. This is a lot of pasta, probably filled with cheese, doused in a heavy cream sauce...It looks absolutely divine, and this is the pull. I've long said that pasta should be a side dish. I love Pasta! I don't want to give it up, but once you pile a plate high, smother on some sauce and load it up with cheese, you've now created a very fattening dish indeed.

What to do? Well Dr. Oz says to use the A-OK sign with your fingers as a measurement for uncooked pasta. I say it's going to be different for different people but if you have a cup of pasta and drop on top of it a beautiful piece of salmon or chicken and then put a little bit of pesto or even cooking juices (cooked in olive oil of course) over the top, you have quite a lovely & healthy dish.

Like me on Facebook to get great ideas and shortcuts on eating healthy! 

Truth or Myth: The Lies you Believe about Losing Weight #2

The More Calories you cut The More Weight You Lose.

Not necessarily. Our bodies adjust to the nutrients we put in them. If a good portion of your calories are made up of processed foods lacking nutrients, your body will slow down your metabolism and goes into crisis mode, storing fat and using muscle for energy. A low metabolism means you are slow moving slower and burning less calories. You might lose weight, but you're losing the wrong weight.

What to do? Eat every 3-4 hours a meal of nutrient rich whole foods containing protein, fats, and carbohydrates. This will stabilize your blood sugar, boost your metabolism and help you to burn burn burn. The more of that stored fat you burn away, the more your body will need additional calories to make up for the used storage.

Learn more at my Fuel Your Body to work Efficiently For You Workshops @ The Studio in Newbury Park

Truth or Myth: The Lies you Believe about Losing Weight

 

It’s the 5th of March and I’m a week behind on Dr. Oz. I think I suffered from D.O. overload from the week before, Actually, I watched this episode yesterday and I thought, just in case you didn’t get to see it, I should recap these “Five Diet Myths Busted!”

There were 25 in total. He didn’t get to debunk them all. We’ll cover his 5 first, then see how far we get. No promises. So here’s number 1.

First up to bat. Diet Soda.

Have you ever watched his show? Then you know his format. He’s interactive. Pulling people up on stage with him, using them to demonstrate his points. Now I think Dr. Oz is downright sexy but I don’t believe that I would endure being wrapped in saran wrap sporting a red hard hat, getting lord knows what dumped all over me. Not even for him. Megan is a brave soul indeed. She’s one of the believers that if it has less calories, then artificial sweeteners be dammed, it’s gotta be good for you. He so sweetly asks her if its working for her. No, not really. He then leads her across the stage…The bottom line is artificial sweeteners have absolutely no nutritional or biological business in your body AND they keep you craving sugars because your feeding it something it can’t really use so it want’s more. Stabilize your blood sugar levels and you won’t need soda of any kind.

You really don’t need it, and most of you know it. No secret here.

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