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Whole Grain Benefits

Following the parade of berries this summer



As we are leaving the wintry citrus season, we are now moving into the fruits of summer, including the various shapes of berries. Strawberries lead the parade from late spring, followed by other varieties during the summer months. Fresh berries grown in the warmer parts of the country have already appeared and the local ones will soon follow suit. These not only taste delicious and add color to dishes and snacks, but also offer numerous health benefits.

The whole berry parade includes strawberries, raspberries (red, black), blackberries (and their relatives – marionberries, boysenberries and loganberries) and blueberries. Cranberries and gooseberries may also be available.

Berries are high on the list of healthy foods. They contain a variety of vitamins (such as vitamin C and folic acid) and minerals (potassium, etc.) and are a great source of fiber, but are best known for their “phytonutrient” content. Phytonutrients (beneficial substances found in plant foods) have a wide range of functions related to health. Hundreds of these substances have been identified in less processed plant foods. In the case of berries, many of them are associated with their color pigments.

Some of the more popular terms that indicate phytonutrients are anthocyanins (related to the blue / red / dark berries), resveratrol, quercetin, ellagic acid, catechins, kaempferol, and gallic acid. Ellagic acid and gallic acid are particularly high in strawberries, raspberries, and blackberries, and research has identified the benefits of these berries related to reducing cancer risk.

Many of the phytonutrients act as antioxidants. This means that they protect a wide variety of body cells and other tissues from damage. In this regard, they can reduce the risk of many chronic diseases, help protect brain tissue, and slow the aging process.

Research suggests that some are anti-inflammatory, antiviral, and antibacterial as well. These functions can benefit cognitive function and cardiovascular health, and lower the risk of stroke, diabetes, and some cancers.

The potassium and fiber in berries can help normalize blood pressure and lower the risk of stroke / cardiovascular problems. The fiber also promotes more positive growth of microorganisms in the lower intestinal tract, which can strengthen the immune system and support normal bowel function. One cup of raspberries provides over 8 grams of fiber!

In addition, the fiber in berries can help you feel full at a meal or snack and in this role can help moderate caloric intake. Berries are great choices for people with or prone to type 2 diabetes. Their lower carbohydrate levels combined with fiber help stabilize blood sugar levels and can also improve blood lipids.

Folate is one of the B vitamins found in berries. Adequate intake of this vitamin is important for women of childbearing potential at the time of conception. It’s also linked to cardiovascular health.

Since nutrients tend to work as team players, consuming the berries with their complex nutrient blend offers better health outcomes than supplementary forms of individual nutrients, in addition to an overall healthy diet.

Berries are available fresh, frozen or dried. All are nutritionally similar, but be aware that processing / heating can lower vitamin C levels. Berries can be eaten whole, mashed or mashed. While delicious on their own, they also pair well with other flavors – lemon, lime, mint, ginger, cinnamon, chilli, thyme, and others.

Berries can be added to yogurt, hot or cold cereals or overnight oats, cottage cheese, ricotta cheese, used with yogurt to replace syrup on pancakes / waffles / French toast, or sprinkled over pancake batter before turning. They can be added to the batter of quick breads / muffins / scones. Pureed berries can even be spread on wholemeal toast or added to sandwiches.

Berries add color to fruit or vegetable salads, grain bowls or other cooked whole grain dishes or as an accompaniment to a cheese platter. They can be made into sauces for lean meat / poultry, fish or desserts. In warm weather, a delicious cold berry soup can be a welcome start to a meal.

Since they provide sweetness, as a healthier version of the dessert, they can be used either as a dish with fresh berries or in the form of chips / cobblers (provided you go easy on the added sugar and butter used for the rest of the dish).

Some studies have shown that people with a reported “sweet tooth” consistently replacing desserts with a sweet-tasting fruit such as berries, not only satisfying their sweet tooth, but also being able to curb excessive caloric intake.

Another note – smoothies or other mixed drinks made with berries or other fruits can provide nutrients, but in those with diabetes or high triglycerides they can raise blood sugar levels. This is because the blender does most of the mechanical digestion, making the fiber less effective at slowing the carbohydrates’ entry into the bloodstream. A compromise could be to have a small amount of the smoothie with a meal that contains protein and fiber, and these can help moderate the possible rise in blood sugar.

When buying berries, look for berries that are relatively firm, do not leak juice, have no bruises or show signs of prolonged storage. It is even better to grow or pick yourself. Note that berries do not ripen much after harvest. As soon as possible, store them in a container that allows some airflow. Do not rinse them until just before use.

To freeze berries, rinse them, let them dry in a single layer on a baking sheet, and leave them in the pan in the freezer. After freezing, you can put them in sealed freezer bags. You should have a method of using items in the freezer in a timely manner so they don’t get freezer burn and end up wasted. You may want to buy berries in season when they are cheaper and then freeze them.

So take advantage of the upcoming parade of locally available berries while they’re still fresh. Outside of that window, keep buying fresh, frozen, or dried berries for their taste, gorgeous colors, and amazing health benefits!

Pam Stuppy

Pam Stuppy, MS, RD, LD is a registered, licensed nutritionist with nutritional advice offices in York, ME and Portsmouth, NH. She has also been a nutritionist for Phillips Exeter Academy, holding workshops nationwide, and providing advice on sports nutrition. (See for more nutritional information, some healthy cooking tips and recipe ideas).

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Whole Grain Benefits

Are there healthy and unhealthy carbs?



Carbohydrates are one of the three macronutrients found naturally in plant foods, including peas and beans, nuts and seeds, grains, dairy and dairy products, fruits and vegetables.

The other two macronutrients are dietary fats and proteins.

Carbohydrates are an essential nutrient – meaning a person must ingest them through food – and the body needs them to function properly as they serve as the primary source of energy.

The word “carbohydrates” is an umbrella term that describes different types of sugary molecules found in foods.

In general, there are three types of carbohydrates: sugar, starch, and fiber.

It is possible to further classify them into simple or complex carbohydrates, depending on the number and type of sugar molecules – like glucose – that each structure contains.

Simple carbohydrates

Also called “simple sugars”, “sugars” or “saccharides”, these carbohydrates contain between one and 10 sugar molecules and are found in fruits, vegetables and dairy products. Those with one or two sugar molecules are called monosaccharides and disaccharides, respectively, while those with up to 10 sugar molecules are called oligosaccharides.

Lactose – the main sugar in animal milk – is a disaccharide made up of the monosaccharides glucose and galactose.

However, oligosaccharides are medium-length prebiotic carbohydrates found in high-fiber foods and breast milk.

Complex carbohydrates

Complex carbohydrates are made up of polysaccharides, which are longer, complicated chains of sugar molecules. Complex carbohydrates include both starch and fiber.

Starches are the stored carbohydrates in peas and beans, grains and vegetables and provide the body with energy.

Fiber, or fiber, is the indigestible part of plants – found in whole grains, fruits, vegetables, nuts, and seeds, and legumes like peas and beans – that supports good intestinal health.

Carbohydrates often have a bad rap for the association of their excessive consumption with weight gain, obesity, metabolic syndrome, and diabetes.

This phenomenon, referred to by some researchers as “carbotoxicity”, encourages the idea that excessive consumption of all types of carbohydrates promotes the development of chronic diseases.

Because of this, many low-carb diets are popular with people interested in losing weight or controlling blood sugar levels. They are popular even with seasoned athletes.

However, several other studies have shown that the quality of the carbohydrates people consume is just as important as the quantity.

This finding suggests that some health options are better than others, rather than “making all carbs equal”.

“Unhealthy” carbohydrates

Carbohydrates that people consider unhealthy because they are less nutritious include:

  • refined carbohydrates like polished rice and flour
  • sugar-sweetened drinks such as sodas and juices
  • highly processed snacks including cookies and pastries

According to existing research, a diet high in these types of carbohydrates and fewer of the more nutritious options can increase markers of inflammation and maintain hormonal imbalances in people with polycystic ovarian syndrome (PCOS).

Excessive consumption of simply added sugars is also linked to an increased risk of insulin resistance, non-alcoholic fatty liver disease, heart disease, stroke, diabetes, and cancer.

However, studies differentiate that added sugars and simple sugars, which are naturally found in foods, may not have the same negative effects.

A 2018 study even suggests that natural sources of sugar like honey can be effective in lowering blood sugar levels and the risk of developing type 2 diabetes.

New research continues to shed light on the negative health effects of these so-called unhealthy carbohydrate foods.

Experts recommend a balanced diet that consists mainly of nutritious foods and that only contain these types of carbohydrates in moderation.

“Healthy” carbohydrates

Some of the more nutritious sources of carbohydrates that people typically consider healthy include:

  • Fruits like bananas, apples and berries
  • starch-free vegetables like spinach, carrots, and tomatoes
  • Whole grain products like whole wheat flour, brown rice, and quinoa
  • Peas and beans, such as black beans, lentil peas, or chickpeas
  • Dairy products and dairy products such as skimmed milk, yogurt, and cheese

Research has linked a diet high in these complex carbohydrates – like the Mediterranean diet – to anti-inflammatory benefits, lower insulin resistance, and reduced risk of chronic disease.

Researchers attribute many of these benefits to the fiber content of complex carbohydrates.

For example, the fiber in whole fruits improves long-term weight management and supports regular bowel movements and healthy aging.

Additionally, improving the quality of your diet by consuming more complex carbohydrates and fiber can improve some of the effects of PCOS, such as: B. Insulin resistance and increased androgens.

A 2020 review found that the fiber in whole grains offered several health benefits, including a reduced risk of heart disease, bowel disease, cancer, and diabetes.

The glycemic index (GI) and glycemic load (GL) are two metrics that people have used to determine the quality of carbohydrate foods and classify them as “healthy” or “unhealthy”.

The GI is a measure of the blood sugar-increasing potential of a single carbohydrate-containing food compared to pure glucose.

Low GI foods, composed mostly of complex carbohydrates, have minimal effects on blood sugar levels. This includes whole grains and non-starchy vegetables. High GI foods include potatoes and foods with added sugar.

Likewise, people use GL to gauge how much a particular meal is likely to raise blood sugar levels.

Although people have used both the GI and GL for decades to guide meal planning and control blood sugar levels for people with diabetes, the science is inconclusive.

Many studies suggest that increased intake of low GI foods improves health outcomes, but other studies show that differences in daily glucose tolerance and individual responses are responsible for blood sugar levels, rather than the GI of the foods themselves.

A food’s GI therefore cannot be a direct predictor of a person’s glycemic response.

Differences in glycemic response between individuals make it difficult to determine which carbohydrates are really the healthiest, as even whole grains may not be a consistent and reliable measure of GI and GL.

Despite the popularity of low-carb diets, they are not for everyone, and some populations still benefit from a high-carb diet.

For example, exercise endurance performance is compromised on a low-carb diet, and high carbohydrate intake remains the best-documented choice for elite athletes.

In members of the general population with high carbohydrate intake, there is a significant decrease in blood sugar levels – which may promote remission from prediabetes – when daily carbohydrate intake is reduced.

Therefore, experts recommend that populations who consume 65–75% of their daily calories from carbohydrates should reduce their carbohydrate calories to 50–55% of their daily intake and increase their protein intake.

A carbohydrate limit of 45% or less of daily calories is more effective for short-term blood sugar control, but may not be sustainable and will not provide better long-term results than a range of 50-55% of daily calories from carbohydrates.

Before making any changes to their diet, people should speak to a doctor or registered nutritionist to determine their specific carbohydrate needs in order to optimize their health outcomes.

Carbohydrates are an essential macronutrient that provides the body with energy and fiber to support good health.

Excessive consumption of carbohydrates is linked to weight gain and an increased risk of developing chronic diseases such as heart disease and diabetes.

However, despite their bad reputation, carbohydrates offer many health benefits when a person consumes frequent sources of complex carbohydrates and fiber in favor of refined carbohydrates and sugar-sweetened beverages.

The ideal diet also varies from person to person. For example, a high-carbohydrate diet optimizes athletic performance.

Non-athletes who consume 65-75% of their daily calories from carbohydrates, however, see the greatest drop in blood sugar levels when they reduce their caloric intake from carbohydrates to 50-55% of their daily energy intake.

Carbohydrates aren’t bad when people control the amount and type of food they consume and tailor them to their specific needs.

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Whole Grain Benefits

‘I’m an RD, and Making This One Breakfast Swap Will Benefit Your Gut and Boost Your Longevity’



There are two universal grain truths. First it goes into the bowl before the milk. And second, starting the day with one of the super-processed, sugary grains – even though they’re delicious – is one of the most ineffective ways of feeling energized and nutritional throughout the morning, according to nutritionists.

“First off, I want to say that whole grain cereals can be a fantastic way to start the day. You can get fiber, vitamins and minerals in your bowl. So not all cereal is bad!” says Frances Largeman-Roth, RDN, nutritionist and author of Smoothies & Juices: Prevention Healing Kitchen. “But yes, some of them are very high in added sugar, so you’re getting 12-17 grams or more of sugar per serving.”

a bowl of food on a plate: Food Smoothie Bowl

© Photo: Stocksy / Nadine Greeff
Eating smoothie bowl

The added sugar problem is a (big) deal, but Largeman-Roth says the main disadvantage of having sweet cereal for breakfast – especially if you eat it daily – is that you are missing out on an important opportunity to pack more nutrient-rich foods into your diet . “Breakfast is the best time to get lots of fiber, protein and antioxidants, as well as calcium and other vitamins and minerals,” she explains. One simple, healthy breakfast swap you can make to take advantage of this opportunity is to choose a fresh smoothie instead.

Benefits for the heart, intestines and longevity by exchanging sugary breakfast cereals for smoothies

“When you swap out your sugary granola and replace it with a plant-based smoothie, you have a great opportunity to both leave the added sugar behind and pack in multiple servings of disease-fighting fruits and vegetables, plus protein, healthy fats, and tons of fiber,” says tons of fiber Largeman-Roth. “The fiber is beneficial for gut and heart health, while the fruits and vegetables provide nutrients such as magnesium, potassium, folic acid, niacin, and calcium, all of which support heart health.” And since most Americans are far from reaching their recommended fiber intake, this opportunity to consume more of it (in the form of fresh fruits, nuts, seeds, or even avocado) can literally add years to your life.

Your bones thank you too: Largeman-Roth says that using cow’s milk in your smoothie gives you 30 percent of your daily recommended calcium, but you can also get calcium by using a fortified plant-based milk like sesame milk or flaxseed milk. Almonds, chia seeds, yogurt, and leafy greens are other excellent sources of calcium that are delicious in smoothies.

The fresh fruits and vegetables in your breakfast smoothie are also high in polyphenols, also known as powerful antioxidants that you can’t get from sugary grains, says LA-based cardiologist Dr. Alejandro Junge, MD, Founder and Medical Director of the Clean Program. “These are the compounds plants make for a variety of reasons, such as color, fragrance, defense … when they’re in our bloodstream and available to cells, they have powerful benefits,” he explains. “For example, blue fruits and vegetables contain polyphenols that protect the brain. The full beneficial effects of these compounds cannot be reproduced by isolating each polyphenol and taking it as a dietary supplement. “

Antioxidants have been shown to fight inflammation and free radicals, both of which destabilize the cells in your body. “Over time, this can lead to oxidative stress, which accelerates the aging process and damages cell DNA,” Samantha Cassetty, MS, RD previously told Well + Good. “Ultimately, this can promote cancer and other health conditions. I like to think of cell damage as a chair with four legs – if one of the legs is broken, the chair is unstable. Foods high in antioxidants help repair this damage so your cells remain stable. This maintains your cellular health and protects you from cancer and other diseases. “

All fruits contain antioxidants, so choose what suits the flavor profile of your smoothie. We’re especially fond of this high-protein recipe that features blueberries and leafy greens:

How often does the nutritionist recommend doing this healthy breakfast swap?

Largeman-Roth says that this healthy breakfast swap can be very beneficial to your health even just two to three times a week. And that doesn’t mean you can never eat lucky charms again; it just means that you should consider a protein-rich smoothie with it. “It’s perfectly fine to have an occasional bowl of sweetened granola, but try to view breakfast each day as a great opportunity to improve your well-being,” she says. “That helps me stay on course!” You can also go for one of these high protein breakfast cereals that have captured the heart of a registered dietitian.

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Whole Grain Benefits

Everything You Need to Know About a Paleo Vegan Diet



There are not many aspects of Neanderthal life that are compatible with our modern conveniences. (Rub two sticks together to start a fire? No, thanks.) There is one notable exception, however: the Paleo Diet, a popular diet made up of foods eaten by our prehistoric ancestors. But, with its meat-heavy reputation, is it possible to go on a paleo-vegan diet?

“Paleo” refers to the Paleolithic, which occurred 2.5 million to 10,000 years ago. During this time, people mainly ate food that could be hunted, gathered, or gathered. Hence, the Paleo Diet is sometimes referred to as the Caveman Diet or the Stone Age Diet. Whatever you call it, diet “centers on the idea that, like our original ancestors, food is in tune with our genetics and therefore optimal for good health,” explains UC Davis Health.

If you prefer a herbal paleo diet, there are a number of benefits that you will find. The paleo-vegan diet is low in sugar, sodium, and simple carbohydrates, and avoiding dairy products means it is low in saturated fats. A plant-based paleo diet even has a name: the pegan diet!

First, let’s cover the basics of the Paleo Diet. According to the principles of the diet, you can eat lean meat, including game or grass-fed animals; Fish and seafood; Vegetables; Fruit; Nuts; and seeds.

Dairy products are excluded from the Paleo diet. Likewise grains like wheat or barley; Legumes such as edamame, chickpeas, peanuts, beans, and lentils; or processed potatoes, such as mashed potatoes or fries. That’s because these foods came on the market about 12,000 years ago during or after the Agricultural Revolution or the Neolithic, according to National Geographic. At this time in history, many people switched from hunting, gathering, and foraging to farming.

Processed foods like hot dogs or soda are also excluded. In addition, quinoa is not part of a paleo diet. And soy-based foods like tofu and tempeh are also excluded from the paleo diet, since soybeans are legumes and legumes were grown in the Neolithic.

There is a misconception that the paleo diet means eating mostly meat, especially red meat. Unfortunately, this myth is based on popular images of Neanderthals, not historical records. According to Alex Nella, a nutritionist at UC Davis, prehistoric people ate whatever was most plentiful in their area, which means the diet varies. Some people would mainly eat fish and seafood if they lived near water, while others who lived in the forest would mainly consume plants, nuts and seeds. In the Paleolithic, people ate game and grass-fed animals, but certainly not only meat.

In the paleo-vegan diet, all animal foods are eliminated. | Xsandra / Getty

What do paleo vegans eat?

In the paleo-vegan diet, all animal foods are eliminated. This leaves the following foods:

  • vegetables
  • fruit
  • nuts
  • seed
  • Oils (olive, coconut, avocado and almond oil)

According to Dr. Mark Hyman, who is credited with coining the term “pegan”, should eat 75 percent plants and get the rest of your food intake from nuts and seeds.

For drinks on the paleo-vegan diet, watch out for water, tea, and fermented drinks like kombucha. (Coffee, soft drinks, and fruit juices are not paleo.) Paleo vegans can also drink nut milk such as almond milk or macadam milk.

Vegetable salad bowl in woman hands.  Fresh kale and baked pumpkin salad.  Healthy eating conceptThe foods you will be eating on the paleo vegan diet all have numerous health benefits. | ivandzyuba / Getty

Benefits of the paleo-vegan diet

The foods you will be eating on the paleo vegan diet all have numerous health benefits.

Fruits and vegetables are rich in nutrients, including vitamin C, vitamin A, folic acid, fiber, and potassium. When you eat a “rainbow” of fruits and vegetables as recommended by nutritionists, you get a variety of nutritional benefits. Fruits and vegetables are also low in fat and calories and contain no cholesterol.

Seeds and nuts are both high in protein and fiber. According to the Cleveland Clinic, seeds are also good sources of iron, calcium, magnesium, and phosphorus.

And about these nuts: Although up to 80 percent of a nut consists of fat, the Mayo Clinic assures us that nuts contain “good” fats or monounsaturated and polyunsaturated fats and omega-3 fatty acids. While you should still be eating nuts in moderation, these little calorie bombs aren’t as potentially unhealthy as they sound. Nutritionists believe that the “good” fats in nuts outweigh the “bad” fats and help lower the “bad” cholesterol. Nuts are also filling because of their small size.

Other health benefits of the paleo vegan diet

It’s dairy free

Dairy products are not part of a vegan diet. So if you are on a paleo-vegan diet, don’t eat milk, butter, eggs, cheese, or yogurt either. Eliminating dairy products can also be good for your health, provided you get your protein and vitamin D elsewhere. Dairy products, including butter and whole milk, are sources of saturated fat, which can raise your “bad” cholesterol. Too much “bad” cholesterol can increase your risk of developing heart disease. Additionally, many people have milk sensitivities, including lactose intolerance, which can lead to gas, gas, abdominal pain, cramps, and diarrhea.

It is low in sugar

Added sugars, usually found in processed foods, can cause chronic diseases like type 2 diabetes and increase your risk of heart disease.

It’s low in sodium

Eating a diet high in sodium has been linked to an increased risk of high blood pressure, which can lead to heart disease and stroke.

It is low in simple carbohydrates

Carbohydrates provide our body with energy. There are two types of carbohydrates that provide different types of fuel. Complex carbohydrates found in whole grains, vegetables, legumes, and nuts provide long-term energy. Meanwhile, simple carbohydrates (sometimes called “bad carbs”) are quickly broken down into sugars in your system. The paleo-vegan diet is low in simple carbohydrates, so you mainly consume the “good” fuel.

Dried fruits on a pastel backgroundWalnuts are a good source of omega-3 fatty acids and are paleo-vegan-friendly. | Javier Zayas Photography / Getty

Are there disadvantages to a paleo-vegan diet?

The paleo-vegan diet is not for everyone. There are a few disadvantages to be aware of before making the switch.

You need to find other sources of omega-3 fatty acids

Your body needs omega-3 fatty acids. These are called alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). On the Paleo diet, eating fish would provide you with these omega-3 fatty acids. Fortunately, other good sources of omega-3s that are paleo-vegan-friendly are flaxseed oil, chia seeds, and walnuts.

You won’t have legumes as a source of protein

With the paleo-vegan diet, you do not eat legumes and whole grains. Hence, you need to replace the fiber and other nutrients that you would have gotten from these two foods. Whole grain products like brown rice and barley are sources of fiber and B vitamins. You should get these nutrients from seeds, nuts, fruits, and vegetables. If you are on a paleo-vegan diet, you will need to get your protein from other foods. (More on this below.)

It could get expensive

There is an economic aspect of the paleo-vegan diet to consider. Legumes tend to be one of the cheapest foods anyone can eat. When eliminating legumes from the paleo-vegan diet, budget should be taken into account that your new sources of protein may be more expensive.

How to get enough protein on the paleo-vegan diet

Protein is an essential part of our nutritional wellbeing; It is a source of energy and builds muscles and bones.

Vegetable sources of protein include legumes like beans and lentils. However, the vegan paleo diet does not use pulses as an option. How do you get enough protein as a paleo vegan?

Bowl of roasted red potatoesPotatoes are high in protein. | Robynmac / Getty

High protein herbal options

  • Asparagus (4.32 grams of protein per cup)
  • Almonds (6 grams of protein per ounce)
  • Avocado (4 grams per avocado)
  • Broccoli (4.28 grams per stem)
  • Brussels sprouts (5.6 grams of protein per cup)
  • Chia seeds (4.69 grams of protein per ounce)
  • Coconut (3 grams of protein per cup of raw meat)
  • Hemp seeds (5 grams of protein per tablespoon)
  • Kale (2 grams of protein per cup)
  • Mushrooms (3 grams of protein per 5 medium sized mushrooms)
  • Pistachios (6 grams of protein per ounce)
  • Potatoes (7 grams of protein per one large unprocessed potato)
  • Yellow sweet corn (4.689 grams of protein per ear, raw)

Another option to make sure you’re getting enough protein is with a paleo-vegan protein powder. A product like Peak Performance Grain Free Complete Plant Protein can be added to smoothies or non-dairy milk to help absorb your protein.

That being said, the American Dietetic Association recommends eating whole foods instead of supplements.

How to start the paleo vegan diet

Before starting any diet, consult a nutritionist who can help you achieve your health goals. When starting a vegan paleo diet, learn about the foods you need to eat to get the recommended amount of vitamins and minerals.

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