Sunday, April 17, 2011

Vegetable and Turkey Fajitas

Vegtable Fajitas
A tasty dish that's quick to prepare, our vegetable and turkey fajitas make a great mid-week meal. Make them without the turkey for a tasty vegetarian alternative!


  • 300g Turkey Breast, Skinless
  • ½ Tbsp Olive Oil
  • 1 Tbsp Lemon Juice
  • 1 Clove Garlic, Crushed
  • ½ Tsp Chilli Powder
  • 1 Tbsp Olive Oil
  • 1 Small Aubergine
  • 1 Medium Courgette
  • 1 Medium Yellow Pepper
  • 1 Medium Onion
  • 8 7" Tortillas
  • 170g Pot Low Fat Salsa
  • 50g Low Fat Sour Cream


  1. In a large bowl mix ½ tbsp olive oil, lemon juice, crushed garlic and chilli powder together.
  2. Cut the turkey breast into thins strips 1½cm (¾") wide. Add to the bowl and stir until all sides are coated. Set aside in the refrigerator to marinate.
  3. Meanwhile, top and tail the aubergine and courgette; de-seed the pepper; halve and peel the onion - cut all vegetables into thin strips 1cm (½") wide.
  4. Preheat oven to 190oC and pre-warm 2 oven-proof dishes.
  5. Heat a wok over a hot heat. Add ½ tbsp oil and, when smoking, add the vegetables (with great care!) Stir fry for 5 minutes, or until vegetables soften and turn brown around edges. Remove from wok to oven-proof dish and pop in oven to keep warm.
  6. Place the tortillas onto a plate and cover with clingfilm (ready to microwave at last minute). Alternatively, wrap in foil and place in the oven.
  7. Heat the remaining ½ tbsp olive in the wok, add the turkey and stir fry for 3-4 minutes (or until browned on the outside and white on the inside). Once cooked remove from wok to remaining oven-proof dish.
  8. Heat the tortillas in the microwave for 1 minute (or remove pre-warmed tortillas from oven)
  9. These fajitas are best served ready to wrap - with each person taking an eighth of the vegetables, an eighth of the turkey, a large teaspoon of salsa and small teaspoon of sour cream per tortilla. (NB: 2 tortillas each!)

The Top 10 Fat Burning Weight Loss Foods

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest.
It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs.
Of course, I can't tell you what YOU should eat because I don't know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don't eat for ethical reasons, etc.
What I CAN do is show you what I eat, which has helped me keep my body fat under 10% all year round and peak in the low single digits when I want to get cut for competitions or photo shoots.
I put together 4 separate "top 10" lists of healthy foods to feed your muscle and burn fat.
Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.
I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.
Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats ("LEAN, GREEN and MARINE!).
This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.
It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.
I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).
Instead, our focus should shift towards these questions:
  • How can we build an eating program that we can enjoy while still getting us leaner and healthier?
  • How can we build an eating program that helps us control calories automatically?
  • How can we build an eating program that improves compliance?
Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”
These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.
My 10 top natural starchy carb and whole grains
1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
My Top 10 top vegetables
1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini
My top 10 lean proteins
1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout
My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.
Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).
How strict should you be with following these food lists?
I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want - stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc. (contrary to the persistent rumors, I'm not some cyborg that never enjoys a good restaurant meal... believe me - I DO!)
I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods YOU enjoy in order to develop habits you can stick with long term.
If you'd like to learn more about fat burning nutrition and what to eat for maximum fat loss, then be sure to take a look at the Burn The Fat, Feed The Muscle nutrition program. Thousands of men and women call this their "fat loss bible." For all the details, visit:
- Tom Venuto

Several Classic Weight Loss Recipes To Easily Enjoy Thin

Girl that have fat, your weight loss methods varied, but the results fail to lose weight is not the purpose is to cause adverse reactions. The following does not hurt to introduce you to some of the body weight loss. And economic advantages, how can you miss it? Today, Editor graceful figure to tell you to keep weight loss recipes .
12% in twelve days by the method body:
The first 3 days in vegetables and fruits as food in the morning to eat fruits, vegetables, lunch, evening eating vegetables. 4-6 days, eat milk and yogurt (without preservatives) unlimited. The last 6 days of milk and fruits and vegetables not limited.
Diet drink tea: This tea is beauty, weight loss, freckle Thin
Chinese diet: Mulberry 10 grams 10 grams of cassia seed 10 grams of aspartame lily leaves 10 Sanger crash leaves 10 Kepan 1 g
Japanese mini-starved diet: eat meals two days a week, eat only liquid food diet
Banana cheese diet:
B: 1 banana 2 cups water 1 cup low-fat cheese
In: 2 banana 2 cups of water 1 cup low-fat cheese
D: 2 bananas 2 cups low-fat cheese, 1 cup vegetables of any draft
Apple diet: eat only apples for 3 days, 4 morning porridge.
Egg weight loss: eating eggs for 3 days, you can lean 2-3 kg.
The three-day diet of economic:
1 banana; soda bread 2; boiled eggs 1; black coffee 1 cup; yogurt 1 cup (three meals a day, the amount of each meal)
Apple milk diet: lose weight
5-6 the first day of eating an apple; next 3-4 pounds of milk to drink, not drink.
Red wine diet:
Before going to sleep for 30 minutes to eat 2 slices of cheese, 1 cup red wine, three meals a day is normal.
Cucumber egg diet:
Morning, afternoon and 1 egg 1 cucumber, late a cucumber, 10 kilos a week can be thin.
30 pounds a month by the method:
Early: noon skim milk: eat one egg a cucumber night: an apple.
Both Chinese herbal medicine weight loss following good results without side effects.
1. Medlar 30 grams per day, tea service, morning and night 1 for 7 weeks, medication was no taboos, usually 1 month after the 2.6 kg weight can be reduced.
2. 100 grams of dried lotus leaf, hawthorn 250 grams, 100 grams of Fritillaria, soap holder (fire system) 5 grams, 50 grams of rhubarb, 50 grams of dried tangerine peel, on drug research and go to a course of treatment dose. 50 grams of drugs taken per day of dry, soaked with water, juice 300 ml, 2 times a day service, 1 on 1 course of treatment.
3. Yinchen 40 grams, 20 grams of Radix, Rosa laevigata 30 grams, 30 grams of Polygonatum, Health Hawthorn 15 grams, 20 grams of Salvia, 10 grams of rhubarb, notoginseng powder 5 grams, 15 grams Alismataceae, 20 grams of Pueraria. Shuijianbi 2 times a day.
4. 30 grams of cassia seed, Alisma, Yuli Ren each 15 grams of hemp seed, hawthorn, 10 grams each, into powder, 20 grams per bag, 3 times a day, every 1-2 bags, half an hour before serving .
5. Senna, peach kernel, Polyporus, integrated shell, 10 grams of astragalus, into powder. Per 10 grams, boiled water, 1-3 times daily for 30 days for a course of treatment.

Diabetic Orange Sunbeams

Diabetic Orange Sunbeams Ingredients
1 1/2 c. all-purpose flour
1 tsp. baking powder
1/4 tsp. salt
1/2 c. shortening
1/2 c. raisins
1 egg
2 tbsp. orange juice
2 tsp. grated orange rind
1 1/2 tsp. Sucaryl
Diabetic Orange Sunbeams Preparation
Sift together flour, baking powder and salt. Cut in shortening until crumbly. Add all at once: raisins, eggs, orange juice, orange rind and Sucaryl. Mix well. Make into small balls; flatten on cookie sheet. Bake 12 to 15 minutes at 375 degrees.

Stuffed Mushroom Bruschettas

Stuffed Mushroom Bruschettas Ingredients:

  • 4 thick slices country-style loaves , white or brown
  • 2 x 20g tubs garlic butter or 50g/2oz softened butter beaten with 1 chopped clove of garlic
  • 4 large flat mushrooms
  • 200g jar roasted red peppers , either strips in oil or whole peppers in brine
  • 150g firm goat’s cheese

Stuffed Mushroom Bruschettas Preparation:

1. Preheat the oven to 190C/Gas 5/170C fan. Spread both sides of each slice of bread with garlic butter (no need to remove the crusts). Put the bread slices in one layer on a baking sheet. Put a mushroom on top of each and drizzle with a little olive oil. Sprinkle with salt and pepper.
2. Drain the peppers, slice if necessary, and divide between the mushrooms. Cut the goat’s cheese into four slices and put one slice on top of each stack. Bake for 25-30 minutes, until the mushrooms are cooked and the cheese golden. Serve with a mixed salad.

Black Bean Salmon Stir-fry

Studies have revealed that eating fish, as part of a healthy diet, is a great way to keep those Omega 3 levels up. In fact eating fish at least once every week will in fact help to prevent various heart problems, this is due to the Omega 3 fatty acids that are found in all fish, especially the cold-water species.
Other research has suggested that eating a regular portion of Omega 3 rich fish can also help to heal ailments such as depression, Alzheimer’s disease, various forms of cancer and many joint problems.
As well as cold-water fish there is a variety of other seafood that is also rich in the Omega-3 fatty acids, these include the likes of crab and scallops. Both are rich in flavour and high in nutrients, meaning they will make a great alternative to meat at a dinner party.
Black Bean Salmon Stir-Fry is just one recipe you can try out in order to enjoy delicious healthy fish whilst keeping those Omega 3 levels up! As well as healthy tender cubes of salmon, this quick and healthy recipe also contains a generous helping of vitamin C and fibre rich bean sprouts.
What you will need;
1/4 cup of water
2 tablespoons of rice vinegar
2 tablespoons of black bean-garlic sauce (found in the Asian food section at most supermarkets)
2 tablespoons of cornstarch
Pinch of crushed red pepper
1 tablespoon of rice wine or dry sherry (found in the fortified wines section, very high in sodium)
1-tablespoon butter
1 pound of salmon, skinned and cut into 1-inch cubes
1 bunch of spring onions, sliced
12 ounces mung bean sprouts
Cooking preparations;
Combine the vinegar, black bean-garlic sauce, water, rice wine (or sherry), cornstarch and crushed red pepper in a small bowl until they reach a smooth consistency.
Using a medium heat, place a little butter in an ample sized non-stick skillet. Add the pre-diced salmon, stirring gently for 2 minutes until cooked. A tip on preparing the salmon requires you to place the fillet skin side down onto a clean cutting board, using a sharp long knife, slip the blade between the fish flesh and the skin. You should begin this procedure at the tail end and use your free hand to hold the fish in place. At a 30-degree angle gently move the blade along, separating the skin from the fillet, without slicing through either.
Next add the spring onions, bean sprouts and sauce mixture. Cook for about 2-3 minutes or until the bean sprouts are very tender.
Salmon is renowned for being extremely high in omega-3 fatty acids, which work to keep arteries clear and hearts strong. Such fatty acids have also have been suggested to help in both strengthening eyesight health and the immune system. Some studies have even revealed salmon to improve mental health. This great flavour-rich fish is a healthy alternative to meat and one that should be definitely introduced to your diet.

Adriana's Greek Pasta Salad

1 pound rotini
1 pound boneless skinless chicken breasts
3 stalks celery — chopped
1 red bell pepper — chopped
2 1/4 ounces black olives — sliced
4 ounces feta cheese — drained & crumbled
3 green onions — finely sliced
16 ounces Italian salad dressing
Cook chicken in water to cover with 1 bay leaf. Bring to boil and cook for 30 min. or until juices run clear. Cool and remove skins. Or, you can cook chicken in frying pan until cooked through. Cut into bite size pieces. Cook noodles and drain. Add all ingredients and mix well. I use only about half the bottle of dressing and then put the rest on the table if someone wants more. Serve warm or cold. 
Serves 6

Roasted Vegetable Lasagne

Vegetable Lasagne
A deliciously tasty dish, you won't believe it's only 350 calories a serving!


  • 1 Medium Aubergine
  • 2 Courgettes
  • ½ Tsp Salt
  • 400g Cherry Tomatoes
  • 1 Medium Yellow Pepper
  • 1 Medium Onion
  • 2 Cloves Garlic
  • 1½ Tbsp Olive Oil
  • Freshly Ground Black Pepper
  • 25g Sauce Flour
  • 500ml Skimmed Milk
  • 30g Parmesan Cheese
  • 9 Sheets Lasagne Verdi
  • 60g Mozzarella


  1. Wash, top and tail the aubergine and courgettes. Cut into 2cm (3/4") cubes. Pop in a colander, and sprinkle with salt; shaking well to coat all the vegetables. Set aside.
  2. Using the point of a sharp knife carefully prick each tomato, to just break the skin.
  3. Pour boiling water into a glass bowl and, using a spoon, add 5-6 tomatoes. Once the skins split, remove them from the water; leave to cool for a few seconds; then peel the skins off and pop the skinned tomatoes in the roasting tray. Repeat until all tomatoes skinned. (Don't be tempted to add them all at once!)
  4. Pre-heat oven to 190°C
  5. Quarter and seed the pepper; peel and halve the onion - cut them both into 2cm (3/4") cubes and add to the roasting tray.
  6. Tip the aubergine and courgettes onto a bed of paper towel and, using more paper towel, dap the excess moisture away. Add them to the roasting tray.
  7. Sprinkle the crushed garlic and freshly ground black pepper over the vegetables. Drizzle the oil over the top, and pop in the oven for 40 minutes (until the edges are charred brown)
  8. Meanwhile, mix the sauce flour with the milk. Heat in a saucepan over a medium heat, stirring continuously, until the the sauce begins to bubble and thicken. Reduce the heat to a simmer, continue stirring for a further 2 minutes. Remove from the heat and stir in the grated Parmesan (reserving a little for the top)
  9. Once the vegetables are roasted assemble the layers of lasagne in an oven proof dish:
    • 1/4 Sauce
    • 1/3 Roasted Vegetables
    • 1/3 Mozzarella
    • 3 Sheets Lasagne
  10. Repeat the layers twice more and top with the remaining 1/4 sauce, and the reserved Parmesan.
  11. Return to the oven and roast for 25-30 minutes.
  12. Serve with a green leafy salad

Healthy Fruit Protein Shake Recipes

It is amazing what you can do with a fridge full of fresh fruit and a blender. The difference between blender recipes and juicing is the added advantage of soft fibers.
This is wonderful for cleaning and maintaining a healthy colon. Blender recipes are an excellent addition to a healing and cleansing program.
Apricot-Pineapple-Strawberry Shake
  • 1 fresh apricot, diced
  • 1/4 cup crushed pineapple
  • 1/2 banana
  • 6 strawberries
  • 1 tbsp. skim milk powder
  • 1 1/2 cup water
  • 1 heaping tbsp. high- quality protein powder (optional)
  • 1 tsp. flax seed oil (optional)
In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.
Banana-Strawberry Smoothie
  • 6 strawberries, frozen
  • 1 banana, frozen
  • 1 tbsp. skim milk powder
  • 1 1/4 cup water
  • 1 heaping tbsp. high- quality protein powder (optional)
  • 1 tsp. flax oil (optional)
  • In a blender, process all the ingredients until thoroughly mixed and serve.
Tropical Shake
  • 1/2 banana, frozen
  • 4 strawberries, frozen
  • 1/2 mango
  • 1 1/4 cup water
  • 2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
  • 1 heaping tbsp. high- quality protein powder (optional)
  • 1 tsp. flax oil (optional)
  • 6 ice cubes
In a blender, process all the ingredients until thoroughly mixed and serve.
Banana-Berry Smoothie
  • 1/2 pear, cored
  • 1/2 banana, frozen
  • 1/4 cup frozen blueberries or frozen mixed berries
  • 1 tbsp. skim milk powder
  • 1 1/4 cup water
  • 1/8 tsp. cinnamon
  • 1 heaping tbsp. high-quality protein powder (optional)
  • 1 tsp. flax oil (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.
Banana-Orange-Strawberry Shake
  • 6 strawberries, frozen
  • 1/2 banana, frozen
  • 1/2 cup water
  • 1/2 cup orange juice
  • 1 tbsp. skim milk powder
  • 1 heaping tbsp. high- quality protein powder (optional)
  • 1 tsp. flax oil (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.

Homemade Fruit Juice Recipes

Fruit juices are an excellent refreshment and anyone that enjoys them will likely also enjoy fruit gifts. You can send friends and family a fruit gift basket and they can be perfect as birthday giftsor even as Holiday gift baskets. Fruit juices and fruit are important parts of your diet and are great gift that promotes good health.
Lemon~Lime Ginger Ale
  • handful of grapes
  • 1 apple, cored and sliced
  • ½ inch fresh ginger (less if you find the taste too strong)
  • 1/2 lime
  • 1/4 lemon
  • sparkling mineral water
Remove the grapes from the stem. Juice the apple and ginger together, then juice the rest of the fruit. Pour the juice in a large glass and fill to the top with sparkling water and serve with ice.
Sparkling Tropical Fruit Juice
Recipe taken from I Hate Counting Calories!
  • 1 kiwi, peeled
  • 1 orange, peeled and sectioned
  • 1/2 mango, peeled and sliced
  • sparkling mineral water
Process the fruit in a juicer. Pour the juice in a large glass and fill to the top with sparkling water and serve.
Gingered Apple Cider Juice
  • 1 inch piece ginger
  • 3 apples or 1 cup apple cider
Process through a juicer and serve.
Peach Pear Apple Juice Recipe
  • 1 apple, cored and sliced
  • 2 peaches, remove seed
  • 1 pear, sliced
Process through a juicer and serve.
Fruit Punch (Juice)
  • 6 strawberries, fresh or thawed from frozen
  • 1 apple, cored and sliced
  • 1/2 orange, peeled and sectioned
Process the fruit in a juicer and serve.
Fruit Nectar Recipe
  • 1/2 cup raspberries, fresh or thawed from frozen
  • 1 orange, peeled and sectioned
  • 1 nectarine, pitted and sliced
Process the fruit in a juicer and serve.
Blueberry Cherry Juice Recipe
  • handful of cherries, pitted
  • 3/4 cup blueberries
  • 1 apple, cored and sliced
Process the fruit in a juicer and serve.
Fruit Juice Recipe Ideas …
  • 1 cup strawberries
  • 2 med. apples
  • 1 tsp. lemon juice
  • 1/2 red grapefruit
  • 1 med. orange
  • 2 handfuls cranberries
  • 1 pear
  • 1 peach
  • 1 apple
  • 1 orange
  • 1 mango
  • 1 apple

Mandarin Orange and Dragon Fruit Salad


Ingredients :
100 g of mandarin oranges
     60 g flesh dragon fruit
     50 g low fat yogurt

     1. Mandarin orange peel and set aside one by one. Set aside.
     2. Dragon fruit flesh cut a box shape. Combine with mandarin oranges.
     3. Input yogurt. Mix evenly.
     4. Serve.

Nutritional value per serving
     Energy: 133.8 kcal
     Fat: 1 g
     Carbohydrates 27.3 g
     Fiber: 2.8 g
     Protein: 3.8 g

Tips and Advice:
     1. Serve chilled more enjoyable.
     2. Add a little lychee syrup or to taste to get a more delicious flavor.
     3. Can be served as dessert or for snacking.

Baked Spaghetti with Chicken


Ingredients :
    100 g whole wheat spaghetti
    100 g chicken meat (roughly chopped)
    ½ onion slices
    2 cloves garlic
    1 tablespoon canola oil for sauteing
    200 ml low-fat milk
    2 eggs (beaten off)
    ½ teaspoon salt
    ¼ tsp nutmeg powder
    ½ tbsp pepper powder
    Water for boiling

1.Boil water. Boil spaghetti until done (about 13 minutes). Remove and drain.
2.Saute garlic and onion until fragrant. Enter the chicken and cook until done. Add pepper, salt, and nutmeg. Mix well.
3.Combine spaghetti and stir earlier in the basin. Mix well.
4.Add beaten eggs and milk. Mix well.
5.Pour into a mold that has been thinly smeared with cooking oil.
6.Sprinkle pieces of celery in it.
7.Bake at 180 ° C for about 45 minutes.
8.Lift. Chill briefly. Cut and serve.

Nutritional value per piece
Energy: 163.2 kcal
Fat: 4 g
Carbohydrates: 17.5 g
Fiber: 3.3 g
Protein: 14.2 g

Tips and advice:
1.To be able to use grated cheese topping.
2.Two whole eggs can be replaced with egg whites 4 grains.
3.You can add pieces of cheddar cheese to the mix box.
4.Chicken meat can be replaced with beef or fish.

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