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Dec 31

Follow THESE tips to lose weight after C section delivery shared by Dr Shagufta Parveen – PINKVILLA

After you have successfully delivered your baby comes the real challenge. While you are ravishing in motherhood, taking care of your childs needs, it is equally important to look after your body and get back in shape. Here are some effective tips shared by Dr Shagufta Parveen to lose weight after Caesarean delivery.

Pregnancy is definitely a life changing journey and motherhood is a bliss. While you are basking in the glory of being a new mother you may be worried about losing those extra kilos especially if you have had a caesarean delivery.

It is natural to get worried about physical exercises especially if you are not sure of the stitches and wounds that need to be healed completely. However, before losing any hope, let us look at a few simple and effective exercises to shed weight in a healthy way shared by Dr Shagufta Parveen, Consultant Physiotherapy, Lactation Expert & Child Birth Educator.

Breastfeeding your baby

Believe it or not but this is the best way to provide nourishment to your baby as well as an effective way to burn a good amount of calories. In fact, one can burn close to 300-500 calories with breastfeeding.

Stay hydrated

It is important to keep the body hydrated with fluids. Water or coconut water is quite good for the body. Stay away from sugary or carbonated drinks that are loaded with calories.

Watch your calories

Though breastfeeding helps in burning calories it can also trigger hunger. It is good to watch what you consume and make healthier choices while eating. Plain yoghurt, fresh fruits and vegetables, nuts, lean meat can satisfy hunger cravings and keep the calories away. Your overall calories should not exceed over 1200 per day and also keep your metabolism healthy.

Brisk walking

This is the simplest and most effective form of exercise if done regularly. Walking for 45 mins is a great cardio exercise and does not cause too much strain to the body.

Good sleep

Sleeping at least 8 hours can enhance overall health and breast milk production. Sleep hygiene can also control metabolism.

Planks

A 30-second plank can be quite effective. One has to hold the body in the push up position with elbows resting on the floor.

Bridge position

This can help your core muscles without putting pressure on your wounds. While lying flat on your back keep your feet in line with the width of your hips and lift your body carefully, but slowly leaving the shoulder on the ground.

Water aerobics

Swimming and water aerobics is a fun way of burning calories. You will enjoy this experience without overexerting your body.

NOTE

It is important to consult your doctor before opting for rigorous or high impact exercises. Avoid going for sit-ups and crunches until your doctor approves as these exercises can cause the separation of abdominal muscles. A healthy diet coupled with an exercise routine can help you get back in shape pretty easily.

Also Read:HERE are 7 tips to survive a winter pregnancy

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Follow THESE tips to lose weight after C section delivery shared by Dr Shagufta Parveen - PINKVILLA


Dec 31

Best Foods to Prevent a Cold, According to Doctors – Eat This, Not That

During those months when the temperature drops, more people start to suffer from the common cold. While catching a cold is more of an annoyance than anything else, when you're living in the midst of a pandemic, you want to make sure you're staying as healthy as possible. So that means doing all you can to avoid a pesky cold. And that starts in your kitchen.

The foods you eat can play a big role, as you want to make sure your diet is filled with immune-boosting foods.

"Eating a healthy diet helps ensure that your immune system is strong enough to fight off infections," says Cedrina Calder, MD MSPH, a preventive medicine doctor in Nashville, Tennessee. "Certain nutrients play an important role in a healthy immune response."

So one food isn't just going to magically prevent you from ever getting sick again, but loading up on foods with essential nutrients will keep you on the right path, hopefully away from catching any colds.

"If you want to boost your immune system's resilience, you need to move from a stress eating diet, to an acid-kicking strength eating diet," says Dr. Daryl Gioffre, nutritionist and author of Get Off Your Acid and Get Off Your Sugar. "A strength eating lifestyle is based on adding low acid, high alkaline plant-based foods that help you gain energy, lose weight, and lower the inflammation levels in your body."

To help you out, here's a full list of the best types of nutrients and foods that best prevent you from catching a cold. While you're making healthier choices, be sure to try out any of The 7 Healthiest Foods to Eat Right Now.

"Vitamin A plays a significant role in fighting infections," says Calder. "Great sources of vitamin A include foods with orange-colored flesh like sweet potatoes, carrots, and squash. In addition, vegetables like spinach and broccoli are also packed with vitamin A."

"Sprouts are baby versions of the vegetables they grow into, and they are undeniable superfoods," says Gioffre. "Sprouts are also jam-packed with nutrients, particularly sulforaphane and isothiocyanatetwo compounds that have demonstrated immune-boosting anti-cancer properties. Along with boosting immune function, broccoli sprouts are also loaded with antioxidants, such as glucoraphanin, that help your body fight off illnesses. In fact, these sprouts are the number one cancer-fighting food you can put into your body, because of their ability to boost immune function and strengthen your resilience. A general rule of thumb is that sprouts have thirty times the nutrition of the fully grown version of that vegetable."

Go ahead and pile them on top of your salad! Gioffre suggests "using them in lieu of lettuce altogether" if you're feeling adventurous.

"Vitamin C serves as an antioxidant and stimulates immune cells," explains Calder. "Some of the best sources of vitamin C include bell peppers, broccoli, citrus fruits, and berries."

"Because watercress is an extremely low-calorie yet vitamin- and mineral-rich food, it is highly nutrient-dense. In fact, it ranks as the most nutrient-dense food on the CDC's Powerhouse Fruits and Vegetables list, in part thanks to its concentration of minerals, including magnesium, calcium, manganese, and potassium, along with vitamins A, C, and K," Gioffre explains. "Like the other cruciferous vegetables, it's rich in free radicalneutralizing antioxidants that strengthen your cells and protect your immune system."

Treat it as you would any other leafy greentoss it "in salads, sandwiches, smoothies, and sauts," Gioffre says.

"Vitamin D serves an important role in immune function but [a] deficiency in vitamin D is very common," Calder explains. "To help meet your vitamin D needs, incorporate foods like fatty fish including salmon, tuna, and mackerel into your diet."

Looking for more helpful tips? Sign up for our newsletter to get daily recipes and food news in your inbox!

"Celery is mostly water and incredibly hydrating, yet high in soluble and insoluble fiber and mineral content," Gioffre says. "Indeed, it contains an array of minerals essential to a healthy immune system, that also help neutralize acids and toxins that make you more vulnerable. Celery also contains anti-inflammatory compounds that can help dampen that internal fire throughout the body that ultimately suppresses immune function, thus reducing risk of infection and disease."

"Vitamin E is another antioxidant that helps regulate the immune system," Calder says. "Nuts, seeds, and oils like almonds, hazelnuts, sunflower oil, and sunflower seeds provide a good amount of vitamin E."

"Avocados are a good source of Glutathionea powerful antioxidant associated with immune system health, needed for the lymphoid cells," Gioffre says. "Avocados also contain vitamins A, C, and E, which are antioxidants that strengthen your immune system. It literally is the perfect immune-boosting and protecting food."

"Zinc is a mineral that is necessary for the development and function of immune cells," Calder says. "If you're a seafood lover you're in luck because oysters contain more zinc than any other food. Crab and lobster are also good sources."

Any excuse to eat more lobster, right?

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Best Foods to Prevent a Cold, According to Doctors - Eat This, Not That


Dec 31

Dangerous Side Effects of Eating Too Many Bananas, According to Science – Eat This, Not That

When you want to eat healthy, packing in as much fruit into your diet seems like a smart move. According to the Mayo Clinic, a wide variety of fruit contains a ton of fiber, keeping you full through the day and staves off cravings. While fruit in moderation can do some wondrous things for anyone's overall health, overconsumption can lead to a world of problems. High levels of naturally occurring sugar make fruit particularly tricky to navigate and eating too many bananas stand out as a particularly dangerous fruit.

While you might assume all bananas come with equal health benefits and risks, you have to factor in levels of ripeness, varieties of bananas, and more before you can jump to any health conclusions. While bananas in moderation can help deliver key vitamins and minerals, overeating can land you in a world of hurt.

Find out what dangerous side effects lurk under the surface of a banana's healthy public image, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

You might believe that bananas' fiber content could help you stay full and lose weight, but if you overeat these fruits, say goodbye to any weight loss goals.

According to Penn Medicine, bananas come packed with considerable amounts of carbohydrates and calories, and when eaten in moderation, can potentially help you lose some weight. When eaten in excess, the opposite couldn't hold more true. According to Cleveland Clinic, the higher amount of sugar found in bananas encourages weight gain, and if you plan on eating a ton of this fruit, expect to see your waistline gain a few inches.

For a slimming diet, hold back on downing too many bananas in order to keep to your weight loss goals.

While those of us with diabetes can have a banana every now and then, eating too many can pose some serious health problems. According to the University of Sydney, an overripe banana's glycemic index (GI) clocks in at 62, pushing it into a moderate GI position. According to a study published through the U.S. National Library of Medicine, anyone who wants to watch their blood sugar needs to stay away from large amounts of food and drinks that fall into moderate or high GI levels. High blood sugar in those of us who can't properly regulate insulin levels can result in diabetic comas and even death, making this fruit a particularly deadly option to overeat.

If you love eating bananas but need to keep your blood sugar levels consistent, make sure to go easy, or at least switch to starchier, less ripe bananas that clock in with a low GI level.

To learn even more about the effects of banana consumption, check out these 11 Side Effects of Eating Bananas Every Day.

Everyone has heard that bananas provide a great source of potassium, but even a great nutrient in the wrong quantities can do some real damage. If you really love eating bananas, you can develop hyperkalemia, a condition that impairs the function of nerve and muscle cells, landing you in the hospital. According to the USDA, the fruit has 358 milligrams of potassium, and according to the Cleveland Clinic, anyone who pursues a high-potassium diet can fall prey to this side effect.

To keep your health safe, limit your banana consumption, or else you might face some serious potassium-related problems down the line.

When you indulge in sugary fruits, you can easily risk your dental health. According to the Orlando Sentinel, studies have shown that bananas can do more damage to your teeth than chocolate and sugary gum. When these figures only account for moderate banana consumption, imagine the damage overeating bananas can do to your mouth!

Make your teeth and your dentist happy and avoid overindulging in too many of these sugary fruits next time the craving strikes. Instead, why not concentrate on one of these 25 Foods You Had No Idea Are Good for Your Teeth?

According to Makerere University, bananas have a considerable amount of tannic acid stored inside each serving. While this chemical won't do much in small doses, anyone who loves to eat several bananas in one sitting might find a dangerous side effect waiting for them. According to a study published in the journal of Microbial Ecology in Health and Disease, high levels of ingested tannic acid can cause some serious constipation.

While everyone might have experienced constipation in some form, chronic constipation can do terrible damage on our GI tract and can warrant a trip to the doctor. Avoid this seemingly benign effect and put down the bananas!

Nothing can derail a perfect, productive day like suddenly doubling over in pain from a sudden-onset migraine. Science has proven that certain chemicals and nutrients can trigger this medical condition, and unfortunately, bananas carry one of these harmful compounds. According to a study published through the U.S. National Library of Medicine, the chemical tyramine has been proven to affect the ways in which migraines develop, and unfortunately, bananas contain a ton of this chemical. Don't risk crippling yourself with the pain of a migraine if you can avoid it and limit your banana consumption to avoid any unnecessary pain.

Here'sWhat Happens To Your Body When You Eat a Banana Every Day.

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Dangerous Side Effects of Eating Too Many Bananas, According to Science - Eat This, Not That


Dec 31

The Diet That Helped This British Reality Star Burn Fat and Build Shredded 6-Pack Abs – Yahoo Lifestyle

From Men's Health

Like most people trying to lose weight and get in shape, British entrepreneur and reality TV star Spencer Matthews was aware of what healthy eating looks like. But simply avoiding junk food and maintaining the requisite calorie deficit to hit 5 percent body fat are very different beasts.

The simplest way to do this is to hand things over to the professionals. In this case, they were the nutritionists and chefs at UK-based Mens Health Fuel. Throughout the transformation, Matthews took delivery of four meals from the Lean plan, three days a week. (If you happen to be stateside, here are 8 US-based services that will make your meal prep even easier.)

But to prove it can also be done with a little elbow grease in the kitchen, he was left to fend for himself for the rest of the weekrelying on the simple, healthful meals below to get him through. There was still room for clean G&Ts after work and weekend takeaways, too.

To reign in his portion control, Stafford cut him a dealhe could pile his plate as high as he liked, as long as it was a side plate. Really it all came down to discipline. In the run-up to the photoshoot Id finished three of my four Fuel boxes by 11 am, recounts Matthews with a grimace. I messaged my trainer Shaun Stafford to plead for an extra meal. His response was tough luck!, making room only for extra celery sticks, watermelon fingers or Diet Coke. It paid off though, and made the two burgers from Five Guys after the final photo all the more satisfying. Here's a look at the meal plan that helped him get there.

Oats, 50gOat milk, 100mlRaspberries, handfulBanana, 1/2Agave syrup, drizzlePlus1 medium egg, friedLightly-buttered seeded toast

MethodSoak the oats in the milk overnight then top with fresh fruit and syrup before eating. Fry the egg in butter on a medium heat and serve sunny-side up on toast. The eggs protein and oats fibre combine to stop you feeling hungry even on a calorie deficit.

Story continues

Lamb loin, 1Cauliflower, headChicken stock, cupButter, knobTenderstem broccoli, 100gLemon,

MethodSeason then seared the lamb loin in a pan before roasting at 350 degrees for 8 mins until medium rare. Cut and cook the cauliflower in a pan with the chicken stock for 10 mins then puree in a blender with a knob of butter. Sautee the broccoli in a frying pan for 5 mins then finish with a drizzle of lemon.

MethodOrder, open the door to the delivery man and then get stuck in. By cutting out his usual hummus and halloumi sides, Matthews saved calories without having to give-up takeaways for 10 weeks.

Clean Co. Gin, 50mlTonic water, 100mlIce, lotsLemon, wedgeMint, sprig

MethodPour the gin and tonic over ice, garnish and relax.

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The Diet That Helped This British Reality Star Burn Fat and Build Shredded 6-Pack Abs - Yahoo Lifestyle


Dec 31

Tallying up a year of loss: A lot of pounds, too many loved ones, countless connections – messenger-inquirer

During this harrowing time, I have been preoccupied with losing weight. I havent talked about it much, preferring to shed in isolation. For those who have noticed the clues my slimmer face on video calls, occasional pictures from my wife on social media, a few text-message references the reaction always includes the same question.

I tell them, Ill let you know when Im done.

When youre winning on the scale, losing can be a tease. Over the past 10 months, I have felt lighter and lighter. I have acted out my favorite athlete clich, the one in which a player emerges from the offseason claiming to be in the best shape of his life. Discarding pounds has been a method of control, a way to corral the chaos and make lemons into sugar-free lemonade. This pursuit seems so right for 2020. Were all wanting to feel light again.

But as we have been reminded in a year of illness, death and strife, loss can be heavy, too. There is a poignant multiplicity to loss. At present, that poignancy keeps thwacking me in the heart, the same heart I thought this skinny me would protect.

How much have I lost? I will let you know but not in celebration. This is surrender. Im not quite done shaving pounds off my body. However, I cannot bear losing anything else.

Gone are 123 pounds since Feb. 7, heft dismissed via low-intensity exercise and a keto-based diet. But also gone are my paternal grandparents and a maternal great uncle, all of whom were buried in Louisville during a two-week span around Thanksgiving. Im light, finally. Yet heavy, again.

The devastating part is that so many of my actions in 2020 have been to avoid suffering. The motivation to drop weight? A dizzy spell that prevented me from covering an NFL playoff game in January. During the pandemic, most of our family has kept at least one foot in lockdown mode. We live in bubbles throughout the country, and for as difficult and mentally taxing as it has been, we had delighted in being healthy, in fending off the physical agony of covid-19.

Still, suffering found us. My three loved ones endured well past 80, for which we are grateful, but as usual, the ailments of aging won.

I did not travel from Seattle to attend any of the funerals. My brother, who had a bout with pneumonia in the past year, did not leave Boston. In our bubbles, we watched live streams of funerals sparsely attended. My wife and I watched them during breaks in our oldest sons virtual school day. Nothing is sadder than sitting at a table of computers unable to comfort my devastated father and attempting to reinvent rites taken for granted.

I am not writing just to expose loss, though. I dont want to wallow in grief. Its the meaning of it that matters to me. I feel this ambiguous connection to strangers I have had to avoid, and my soul demands exploration. There is pain and confusion and anger in the losses of 2020. There is community, too.

How much have you lost? So much can be revealed: Weight lost, people lost, innocence lost, ignorance lost, patience lost, apathy lost. Shock lost. Seriously, can life ever be considered surprising again?

A better question: Will we turn this wretched experience into something meaningful?

Grandpa loved to joke. Give him a compliment, and he would still send a quip boomeranging back. I used to hug his thinning body and declare, You look like youve lost weight. He would counter, And it looks like you found it.

He wasnt being mean, just real. His affable delivery kept me from turning sensitive. It was far more bothersome when people I didnt know would refer to me as big man. They werent being mean, either. And there was no use lying to myself just to disagree.

When I said enough and stepped on that scale Feb. 7, it flashed a terrifying number: 327.2. It was at least 30 pounds more than I had anticipated. And while the 327 was most troubling, it was the point two I couldnt get past. Point two. It was the most taunting two fastened to the end of a big number since Alex Rodriguez signed that contract for a stunning $252 million two decades ago.

I weigh 204 pounds now. So make that 123 point two pounds down. I am 6-foot-1 and hope to lose 10 more pounds, but my goal is not to lower the number as much as it is to maintain good health and stifle obesity for the rest of my life. Our boys, 5 and 8, often begin sentences with, Dad, when you can eat sweets again ... I think to myself, Jerry, when you can start drinking again ...

There is no intentional inspiration in these words, no declaration of, I lost 123 (point two!) pounds, and so can you! I did not swear off carbs, sugar and liquor for praise. I did not fall in love with celery root, fennel and jicama to satisfy vanity. I did it to breathe better, to stop the peculiar aches, to chase the kids longer and play basketball without needing aspirin.

My doctor said something that made me think of it this way: My body still wanted to be a great team. It was resilient. It still had potential. But with my indulgences and mindless behavior, I was being a lazy ball hog. Or just pigging out.

Many times over the past 10 months, I debated whether to share, how to share and when to share the news. In my mind, this despicable year kept demanding that I wait, for a better time, until the right moment.

This year, however, is numb to right.

Besides, there is no established way to reveal that you have lost more than the combined weight of your children. Is that worthy of bragging? Can it make me forget how the scale used to inspire fear, then anger, then sadness? Excessive pride in this accomplishment this salvation of my health feels inappropriate. After being heavy for the better part of 20 years, it also feels wrong to risk coming across like I am better than someone else just because I followed through on a commitment to get lean again.

My grandfathers witty retort kept coming to mind this year. One afternoon, I researched what happens to lost weight. I had to make sure nobody found mine.

In a philosophical sense, to live is to lose. Losing is an inevitable part of the experience. To find is more elusive. Finding is no joke.

In sports, there is noticeable tension between how participants and viewers perceive winning and losing. The public and media are consumed with the overwrought judgement of every result. The greatest athletes and coaches care mostly about discovery along the journey. Their obsession is to find themselves to find their best and use every triumph and failure to get there.

Heather Tarr, the magnificent softball coach at the University of Washington, told me once at the end of a regular season, I hope the year has taught us enough about ourselves. Her team was 45-6. What else was there to know? But she wanted to achieve something greater than a gaudy record. The best in sports are purists that way. Some wins frustrate them. Some losses reassure them. They look beyond what they are going through and prioritize where they want to go.

Thats where I want to be, mentally, emotionally. I am not there yet. But thats my aim.

Grandma died first, leaving this world feeling excruciating pain in her hips, pain that turned her beautiful soprano singing voice into screams with even the slightest movement. Hours after her funeral, my grandpa started to let go. He had barely survived surgery last year to remove cancer from his lung. He suffered from dementia. It seemed as if, after she died, his mind forced him to keep losing her again. He was ready to stop losing, and his lungs were eager to assist.

The timing concluded the sweetest cannot-live-without-you love story. James and Barbara Hightower grew up together in Warren, Ohio, built a life together through military travels and settled in Louisville together as a churchgoing, community-fabric couple. Their marriage spanned 63 years, not always wonderful and rosy but undoubtedly persistent and engaged.

We have done a lot of tallying of loss this year. The tracking of these numbers feels like a morbid version of sports. Our dissimilar reactions to some of them the covid-19 deaths and infections, the jobs erased, the economic devastation, the senseless killings by police, the baseless attacks on the outcome of a presidential election decided by a 7 million-vote margin fuel mistrust and resentment at a time in which pandemic-dictated caution limits the type of connection we need to heal. So much has been lost. So little has been found.

Every day, in the quiet moments at home, I stare out a living-room picture window, waiting and wondering, gazing at people roaming the neighborhood in small clusters and staying politely apart. I daydream about normal living, good living, robust living. I imagine my friends being able to joke in person about Skinny Brew. I dont hear anyone calling me big man.

If weight loss is my good loss for the year, the maintenance of this new body tasks me with an unending responsibility, one that mirrors the challenge to soothe all of this 2020 pain.

In the last phone conversation with my grandfather, the day before his wifes funeral, I told him I weighed the same as he did, only Im five inches taller, so my frame holds it better. He laughed. Then he forgot. So I made the joke one more time.

He didnt have a good comeback. His mind had lost its reserve of lighthearted banter.

In his absence, I have yet to find it. But I will keep searching.

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Tallying up a year of loss: A lot of pounds, too many loved ones, countless connections - messenger-inquirer


Dec 31

Side Effects of Eating Too Much Avocado, According to Science | Eat This Not That – Eat This, Not That

Whether you prefer spreading it on toast, tossing it onto a salad, slicing it on an Instagram-worthy sandwich, or mashing it up into guacamole, there's no denying that avocado has become a bona fide culinary craze in recent years. And even though avocado does boast so-called "healthy" fats, it is possible to have too much of a good thing. So, what exactly happens when you eat too much avocado? Well, experts say that consistently overdoing it could potentially negate some of the benefits of eating too much avocado over the long term.

"The fat in avocado is primarily monounsaturated, which lowers 'bad' LDL cholesterol, and may increase 'good' HDL cholesterol, reducing the risk of heart disease," says Andres Ayesta, a registered dietitian and founder of Vive Nutrition. "It's also a powerhouse source of nutrients, with high levels of vitamin K, folate, potassium, and many B vitamins."

According to the National Institutes of Health, monounsaturated fats also contain vitamin E, which helps to support your vision as well as a healthy immune system. The American Heart Associationnotes that by lowering your LDL cholesterol, these fats can also reduce your risk of stroke.

Let's get one thing clear. Fat is not something to be fearedand in fact, is an essential substance that protects your organs, gives you energy, and helps your body better absorb certain vitamins. That said, Ayesta says one medium avocado contains 240 calories and 24 grams of fatwhich is pretty eye-opening when you consider that the daily recommended intake for fatis about 44 to 77 grams if you eat 2,000 calories a day.

With that in mind, you might want to reconsider your portionsbecause these are just some of the side effects you may experience by eating too much avocado. Here's what you should know, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

According to Ayesta, avocado can be a super easy food to overeat because it has a high energy density, meaning that it has a high number of calories in a very small portion.

"Since avocados are a great source of nutrients and healthy fats, there are definitely worse foods to overeat," he explains. "However, as with any food, eating avocados in excess will lead to weight gain. If eating large amounts of avocado in a day results in taking in more calories than an individual burns, the excess energy will be stored as fat. More than the recommended amounts of fats in a day does not add any additional nutritional benefit, even if these are considered 'good' fats."

Whether or not you gain weight will depend on just how frequently you're eating too much avocado, how much fat you're consuming from other foods, and your physical activity level, among other factors. The bottom line, though, is that if you're not burning off those extra calories from fat, your body is going to hang onto it. So, if you're aiming to maintain or lose weight, it may be wise to measure out a portion of avocado so you don't accidentally overload on it. Shena Jaramillo, MS, RD, advises sticking to about 2 ounce-servings, or about 1/4 to 1/3 of a cup.

Here's What Happens to Your Body When You Eat an Avocado.

Another issue with loading on the avocado? It can be almost too satiating. When too high of a percentage of your calorie intake comes from fat, you're probably neglecting other key nutrients.

"The fat content may displace other nutrients in the meal because you might not feel as hungry to complete your full meal," explains Jaramillo.

In other words, due to the high fat and fiber content in avocado, you may not want to eat other foodsmeaning you'll then miss out on the additional nutrients they have to offer.

"Variety is key," says Ayesta. "It's best to have a balance of protein, carbs, and fats at each meal to reach the acceptable ranges for each macronutrient and get all the micronutrients you need in a day."

Speaking of nutrients, This Is Why You Should Get Nutrients From Food, Not Supplements.

Just because you aren't allergic to avocados doesn't mean it won't cause an adverse reaction. Avocados contain small-chain carbohydrates called polyolsthat can have a laxative-like effect when consumed in large quantities. And if you have an avocado intolerance or sensitivity to these natural sugars, you may also experience bloating, gas, or an upset stomach up to 48 hours after eating it.

"Avocados are a significant source of fiber, with a single avocado providing about half of the daily recommended fiber intake," explains Jaramillo. "While fiber is incredibly important for health (and most Americans aren't getting enough), having too much at one meal can lead to bloating, abdominal pain, and constipation, especially if you're not used to a high fiber diet."

Overloading on fiber can be especially problematic for those with irritable bowel syndrome or other gastrointestinal disorders.

Although the majority of the fat in an avocado is the monounsaturated kind, this fruit does contain about 3.2 grams of saturated fat per 1-cup serving. That means that roughly 15% of the fat in avocados is saturated. This is worth noting given that consuming too much saturated fat can increase your risk of type 2 diabetes, heart disease, and high cholesterol.

"Saturated fat has been shown to increase inflammation in the arteries after a single meal and lead to heart disease over time," says Ayesta. "However, this isn't a big concern unless you're eating multiple avocados each day."

The bottom line is that the fat provided by avocados is significantly healthier than the kind you'll find in processed or fried foodsbut that doesn't mean you're off the hook in terms of minding your portion sizes.

"As with any food choice, it's important to look at avocado intake within the context of someone's overall diet," says Ayesta. "Although the FDA suggests a serving size of 1/3 of a medium avocado, this can't be used as a standard rule that applies to everyone. Someone who needs more calories in a day (based on greater body size, more lean muscle, more physical activity, etc.) will naturally require more fat in a day."

The Acceptable Macronutrient Distribution Range (AMDR) is a suggested percentage of an individual's daily calories that should come from carbohydrates, fats, and protein. According to Ayesta, that range is 20 to 35% for fat. For example, someone who eats 2,500 calories a day needs 56 to 97 grams of fat dailywhereas someone who only requires 1,600 calories a day should stick to 36 to 62 grams of fat daily. Ideally, though, you also want to be nourishing your body with other healthy fat sources as well in order to reap the widest range of benefits.

"I'd recommend 1/3 to 1/2 an avocado daily, to leave room for fat from other sources, such as nuts, fatty fish, and olive oil," says Ayesta.

And don't forget to space out your fat intake throughout the day, tooAyesta says this strategy can increase satiety and promote the absorption of fat-soluble vitamins A, D, E, and K.

Now that you know how much avocado is good to actually have on a daily basis, here are18 Things You Had No Idea You Could Do with Avocados.

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Side Effects of Eating Too Much Avocado, According to Science | Eat This Not That - Eat This, Not That


Dec 31

Commit to small changes rather than resolutions – Utica Observer Dispatch

Deborah Cabral| Guest Columnist

The new year is here, filled with hope and promise that well all have a much better year than the last.Rather than make New Years resolutions, which studies show most of us do not keep, consider committing to making small changes. Whether you want to lose weight, exercise more, save money, be happier, or get more organized, making small changes over time can produce significant results.Here are some ideas to consider:

Save a certain amount of money per week (start with $5 or $10) -How many times a week do you stop to get a coffee or tea? Most of us do it often because its easy, we love it, and especially so we can see our friends at Utica Roasters and Wisk! We cant give it up all together, why would we want to? If your budget is struggling this month, try making coffee or tea at home once or twice a week. The same goes for eating out at lunchtime. We really enjoy it when someone else makes our meal and we just get to chow down - I know I do. Maybe try limiting the amount of times you eat out weekly. We all can save $5-$10 a weekif we really try. What can you do to save money? Even if you only save all of your change on a weekly basis, it really adds up. Give it a try.

Commit to working out 10-15 minutes a day -We all can find time to move our bodies more. Pick an exercise or activity that you enjoy and do it for 15 minutes each day. I wear a Fitbit and make it my goal to get 10,000 steps a day. On days that I feel more energetic or have more time, I increase my goal. Go for a walk, do stretching exercises while watching TV, stand and walk while youre working or talking on the phone. The possibilities are endless. Be creative.

Quit one bad habit -Most of us have bad habits that we want to quit and have wanted to do so for awhile. Try focusing on just one. Have you always wanted to stop smoking or biting your nails? Do you over spend and now want to create and follow a budget? While changing habits can be hard, the rewards are great. Make a commitment to stop one bad habit. Keep in mind, when you have rough days, dont worry, re-start the next day.

Eat healthier -We cant give up everything we love to eat to lose weight, because it just doesnt work. If we feel deprived, we wont stick to whatever plan were following. Instead, decide to make small changes such as adding more vegetables to your meals or reducing your fat or sugar intake. Try makingthe switch from white bread to whole wheat or soda to water -you get the picture. Change doesnt need to be drastic to produce results.

Declutter one area of your home -What areas of your home cause you the most stress? Make a commitment to declutter one area of your home for 15 minutes a day, every day until your home is how youd like it. Spending a little bit of time each day decluttering can be refreshing!

Small changes can make a big difference in your life. You dont need to make major, drastic changes (unless you want to) to feel a sense of accomplishment and success.

Happy New Year and heres to a happy, healthy, safe and successful 2021.

Look for more organizing tips from Deb in the Observer-Dispatch every Sunday and on her websites decluttercoachdeb. com anddceffconsult.com. You can follow her on social media and watch her TV show Organization Motivation!organizationmotivation.com.

More:
Commit to small changes rather than resolutions - Utica Observer Dispatch


Dec 31

Mum shares how she prepped $170 worth of food for a family of four – msnNOW

Provided by Daily Mail MailOnline logo

A 29-year-old mum who lost 21 kilograms through meal prepping has revealed how she prepared a week's worth of food for her family of four for only $170.

Kaitie Purssell, fromLake Macquarie, New South Wales, has been dubbed the 'queen of meal prepping' thanks to her impressive efforts in the kitchen, and she used her skills to lose weightwhen she needed to after giving birth.

The budget grocery buys included food for breakfast, lunch and dinner as well as healthy homemade snacks.

'Meal prep is all about saving time and money,' Kaitie told the Australian weight loss program, the Healthy Mummy.

By being organised and meal prepping once a week, she said there are 'no excuses' for skipping meals, reaching for unhealthy snacks or grabbing takeaway food.

Kaitie Purssell, from Lake Macquarie, New South Wales, has been dubbed the 'queen of meal prepping' thanks to her impressive efforts in the kitchen, and she used her skills to lose weight when she needed to after giving birth (pictured before and after)

Prior to buying groceries, Kaitie checked all the produce she had in her pantry, fridge and freezer to reduce the cost as much as possible.

While the meal prep took a whole day to complete, she made eight serves of stovetop lasagne, six serves of honey soy chicken for salad, 12 serves of sausage and veggie pasta bake as well as eight serves of cheesy chicken meatloaf and 'healthy' chicken nuggets.

But she didn't stop there, as she also made lamb, sticky Asian-style chicken meatballs, chicken parmigiana and fried rice with spring onion and corn.

The snacks included 12 serves of chocolate rice crisps, 18 serves of 'healthy' chocolate coconut brownies 12 serves of strawberry cheesecake ice blocks and 18 serves of puff pizza bites.

For after school snacks, she also prepared chocolate chip banana bread, Spring onion dip and vegetable sticks.

All the food was placed into portion-sized meal prep containers and stored away.

Kaitie made a wide variety of meals that took a day to complete

INGREDIENTS

400g premium beef mince

410g can of salt reduced red kidney beans drained and rinsed well

Two medium carrots grated

Two medium onions finely diced

One red capsicum finely chopped

400g can salt reduced diced tomatoes

35g sachet salt reduced taco seasoning

Five wholegrain wraps/tortillas

1/2 cup sour cream

1/2 cup cheddar cheese grated

METHOD

1. Preheat your oven to 180C.

2. Heat a non-stick frying pan over medium-high heat.

3. Saut onion for a couple of minutes, then add one tbsp water (this takes away the need for any added oil) and cook until the onion is soft and translucent, and water has evaporated.

4. Increase the heat to high and add the mince.

5. Cook, stirring, until there are no lumps and mince is brown.

6. Add grated carrot, chopped capsicum, red kidney beans, diced tomatoes and taco seasoning. Stir and then simmer for 10-15 minutes until mixture has thickened.

7. Lightly spray an oven safe dish with cooking spray.

8. Layer the dish with 2 x tortillas, then half of the meat mixture, 1 x tortilla, the remaining meat mixture, 2 more tortillas, then sour cream. Sprinkle the cheese over the top.

9. Cook for 30-40 minutes, or until golden brown.

Source: Healthy Mummy

The 29-year-old said the key to meal prepping is to prepare the food, keep the plan simple and dedicate one day of the week for it.

Gallery: 33 Amazing Gluten-Free Recipes to Serve the Whole Family (Better Homes and Gardens)

'If Sunday doesn't work for you find a time that does!' she said.

'I often spend less than an hour in the kitchen preparing a whole week of food for my family.

'It doesn't have to be hard or take all day!'

INGREDIENTS

1 small sweet potato

1tsp extra virgin olive oil

1 spring onion, chopped

1/2 clove garlic, minced

60g dinner red kidney beans

1/4 cup corn kernels, fresh or tinned

1/4 tsp chilli powder

1 tsp lemon juice

1/4 medium avocado, diced

METHOD

1. Drain and rinse the beans.

2. Pierce holes in the sweet potato with a fork or skewer. Place in a microwave steamer, with a small amount of water and microwave on high for 7-10 minutes (the time will depend on. microwave and size of sweet potato), or until the sweet potato is lightly tender.

3. Set the sweet potato aside to cool slightly. Once cool to touch, cut in half lengthways and scoop pit the flesh so there is only a thin layer of flesh remaining lining the edges. Set aside.

4. Heat olive oil in a frying pan over medium heat. Add onion and garlic and cook until tender. Add beans, corn and chilli powder and cook until warmed through. Add sweet potato flesh and stir through.

5. Divide bean mixture into each sweet potato, approximately 160g, then use a larger one and serve only had per person, rather than a whole sweet potato per serve.

Source: Healthy Mummy

The busy working mum also said she always thinks it's easier to cook in bulk and freeze at least one portion.

'It's so much cheaper to make most things from scratch, it doesn't take much longer and you are cutting out a lot of sugar and other nasties by doing so,' Kaitie said.

Kaitie has shed an impressive 21 kilograms with meal prepping and said shopping online is another one of her invaluable tips to stop you from over-shopping.

'Always get the ingredients for and make double, triple or quadruple amounts of the dinner you're making each night and freeze it,' she said.

'That's how I started. If I was making one banana bread, I'd make two, cut one up and freeze it.'

INGREDIENTS

4 wholemeal tortillas

1 can diced tomatoes 200g

1 cup red and green capsicum diced

1 cup sweet corn

1 cup salt reduced refried beans

1/2 cup grated reduced fat cheese

1 tsp paprika

1 avocado

2 tbsp low fat Greek yoghurt

METHOD

1. Preheat oven to 180C.

2. Cut tortillas into triangles, spread onto two baking trays and place in the oven.

3. Bake for 5-10 minutes or until golden then remove and set aside.

4. In a small saucepan, combine tomatoes, capsicum, corn, paprika and beans.

5. Stir over a medium heat until ingredients begin to meld together.

6. Separate tortilla chips into four bowls, top with bean mixture then sprinkle over cheese.

7. Place under a hot grill for 5 minutes or until cheese melts.

8. Top with avocado and Greek yoghurt to taste.

Source: Healthy Mummy

If you want to make sure your meal prep is cheap, Kaitie said one of the best things you can do is bulk up all your mince dishes with lentils and grated vegetables.

She also freezes leftover ingredients - from curry paste and tomato paste to pasta and liquid stock.

'Pop them in ice cube trays and transfer into labeled ziplock bags for the freezer to reduce wastage,' she said.

Finally, she said you should always check supermarket catalogues for weekly specials.

'Meal plan according to the sales and then shop online so you can see your total before you check out,' Kaitie said.

All recipes come from the Healthy Mummy app.

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Mum shares how she prepped $170 worth of food for a family of four - msnNOW


Dec 27

Dr Rangan Chatterjee: Why diets dont work and how to lose weight without them – The Telegraph

His new book, Feel Great Lose Weight, which is serialised all this week in The Telegraph, sets out to unpick these complexities. He breaks things down into five sections: what, why, when, how and where we eat, how to eat well, why our emotions cause us to overeat, why timing of meals is crucial, the importance of eating mindfully, and finally, how our environment is partly to blame for rising obesity.

On that subject, early on in the book Chatterjee announces it a blame-free zone. He cites an example during our interview, thats also in the book, about a female patient who came to see him who was very overweight and struggling to lose it. When her story unravelled, it transpired she had been a victim of domestic violence and after her relationship ended, she had gained a lot of weight. During therapy she admitted that she (wrongly) believed being overweight was in some way a protective measure to stop anybody from falling in love with her. Staying overweight, she reasoned, kept her safe.

You dont often read about domestic violence in a diet book, but thats why I believe this is so much more than a diet book, says Chatterjee. As a GP I know first hand how complicated weight can be, how far it stretches back into our childhood, how its interwoven with other issues. You cant judge somebody for being overweight, or assume theyre lazy. For somebody like my patient, its a reaction to domestic abuse.

For others its less extreme. It could be that they get home from work at 8pm from a high-stress job and are too wrung out to cook, or theyre lonely and eat ice-cream to find joy. For many, eating isnt so much about willpower as it is about self-worth or stress levels.

"Im a GP and Ive got the number one health podcast in the UK, but even I had a problem with sugar during lockdown because I was so stressed out. I knew it wasnt good for me. But what and why we eat often goes deeper than that. If youre stressed, hormonal changes take place in your body that cause you to crave certain foods. People arent weak-willed; theyre struggling.

Yet despite the sympathetic approach of the book, when he announced on Instagram he was writing a new book, this time about weight loss (as well as Feel Better in Five, he has also written two best-selling books on stress), he had what he calls a bit of push back from some of his 220,000 followers.

They hadnt read the book because it wasnt out yet, but some of the messages I received said things like: I cant believe youre putting out a diet book and I thought you were better than this Dr Chatterjee. It didnt feel great if Im honest. So I stepped back, did a bit of self-reflection, and tried to understand why they felt that way.

The answer, he thinks, is the fact terms like weight and diet have become emotive subjects in recent years. On Instagram, body positivity encourages people to love their bodies no matter their size. But Chatterjee feels this reaction misses the point of his book. For a start, its not a diet book, at least not in the conventional sense. There is no plan to follow. There is no talk of dropping dress sizes.

But given the link between obesity and Covid, not to mention the other illnesses that being overweight raises the risk of, from heart disease to cancer, Chatterjee thinks a conversation about weight is valid and much needed. He cites Englands former chief medical officer, Professor Dame Sally Davies, who recently claimed thousands of Covid deaths could have been avoided if ministers had tackled the UKs rising obesity crisis.

This is something we need to talk about, albeit in a kind and supportive way, says Chatterjee. Im a generalist Im a GP so Ive always taken a 360-degree approach to health. From working in a surgery, Ive realised that people arent weak-willed or greedy, but they need help to find a sustainable approach to losing weight that suits their lifestyle. Thats the key. You cant tell somebody who is lonely to eat less sugar, and you cant tell somebody who works 14-hour days to spend an hour cooking every night.

On the subject of cooking, Chatterjee makes a refreshing call in his book for people to be more accepting of simple, straightforward meals rather than the elaborate and beautifully displayed ones we see on cookery shows and posted on Instagram: Countries with the lowest obesity rates often eat bland and repetitive foods. Im not saying you cant enjoy delicious, flavoursome foods. But neither do I think you should strive to make every meal mind-blowingly tasty. Food has become a status symbol. Theres a place for that type of food, but it makes things harder because it teaches our taste buds to seek out blissy foods [his term for processed, high fat, sugar and salt foods, which are irresistible to the human brain].

Of exercise, he says it shouldnt be a part of the weight loss equation. Movement should never be associated with burning off calories. Its simply a way to make you feel more alive, more energetic, to help you sleep better and strengthen your joints and muscles. Those are the reasons we should move every day, not to burn calories.

His book explores how our environments have changed in the last 40 years and how that has contributed to rising obesity levels: The Eighties changed everything in terms of food and weight, and it was when the [obesity] curve started going up. Humans didnt suddenly become lazy and gluttonous back then, but rather food manufacturers started making cheap, energy-dense processed food available wherever we looked, snacking became normal and our jobs became more sedentary.

We didnt change, the world around us did. But dont despair, because theres plenty you can do about it.

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Dr Rangan Chatterjee: Why diets dont work and how to lose weight without them - The Telegraph


Dec 27

10 Best Ways To Keep Belly Fat Off for Good, Say Experts – Eat This, Not That

The real challenge (and victory) in weight loss is maintaining that slim waist after you've shed those extra pounds. Weight cycling, commonly known as yo-yo-dieting, is a frequent problem of many people who lose substantial pounds. A study in the journal Obesity, which followed 14 contestants from The Biggest Loser for six years after the 2009 season, found that 13 of the former contestants regained weight after the competition ended. And four contestants actually weighed more than did when they first joined the show. The researchers who conducted the study say after someone loses weight, the body reacts with a potentially handicapping combination: a stronger appetite and slowing metabolism. So how do you fight back?

Put these 10 simple strategies into play to control hunger, rev up your metabolism, and avoid pound creep from gradual increases in calorie consumption. And while you're at it, try out these 15 Underrated Weight Loss Tips That Actually Work.

If you've recently shed a ton of weight, you should absolutely celebrate your successwith a tall glass of water! Just kidding. Go ahead and treat yourself. You deserve it. However, if your celebrations involve many consecutive happy hours or big portions of your favorite, fat- and sugar-laden chocolate cakes, odds are, you'll see the weight creep back onto you before you know it. Remind yourself of this sobering stat before you open a bottle of wine: alcohol can decrease your body's fat-burning ability by up to 73%!

Here's a smarter way to celebrate: reward yourself with something you can't put in your mouth. Leah Kaufman, MS, RD, CDN, a New York City-based Registered Dietitian, suggests making a concerted effort to not use food as a reward. "I suggest using things like manicures and SoulCycle classes as a reward for all the hard work," she says. When you eat junk food during times of emotional eating, it "will only lead to unhealthy yo-yo dieting."

The most important concept to keep in mind after you've lost significant pounds is "metabolic adaptation."

During weight loss, your body's metabolism naturally slows down calorie burn on a daily basis to hang onto fat. In addition, your levels of leptin, the satiety hormone that tells your body when you've had your fill, actually drop after weight loss, so you may feel hungry. The key to avoiding going back to eating the same number of calories you did before you lost weight is to double down on your awareness of calorie content and size of meals. Do that by keeping a daily food diary for at least a week after you've reached your weight-loss goal. Studies show that being more mindful of what you eat (and how many calories they contain) will help you to make healthier food choices and reduce snacking on calorie-dense processed foods. Such a casual accounting will also turn the spotlight on how much (or little) fiber you are getting in your diet. A high-fiber diet, primarily from beans, legumes, fruits, and vegetables is critical to maintaining weight loss.

Most people who've reached their goal weight stop stepping on the scale. That's a mistake. Although the number on the scale isn't the only way to judge your continued success, research shows that those who avoid the ritual tend to pack on more weight than those who don't. Why? The scale keeps you mindful of your diet, and it will quickly tip you off to weight regain. There's no need to be a slave to your scale; checking in once a week should do the trick. And here's a tip: Since weight naturally fluctuates throughout the week, researchers say that Wednesday weigh-ins are the most accurate.

These enticing frozen options are marketed as nutritious and convenient, so we can't say we blame you for grabbing one off the shelf. But many of them are healthy-eating, pound-dropping enemies in disguise. Just because they're touted as portion-controlled and low calorie, doesn't mean you should stock up. Like most ultra-processed foods, many frozen entres from diet programs pack a surprising amount of health-harming sugar7 grams or more, plus inflammation-causing, processed additives. And as often as possible, make your meals at home from scratch. Doing so can help you banish these added sugars as well as to cut calorie consumption by an average of 200 calories a day, according to Johns Hopkins researchers.

After hitting your goal weight, some regimented dietary habits are bound to fall by the wayside. And, if eating adequate amounts of protein is one of them, it may be the reason the weight is starting to sneak back on. While getting enough of the nutrient can keep your muscle from breaking down, not getting enough can slow your metabolic rate. Just maintaining muscle mass helps to burn calories faster, so your body will then torch unwanted fat. Without muscle, you'll be more susceptible to unwanted weight gain.

Protein intake differs by the individual. However, for many people, consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to help maintain your weight loss. For a 130-pound person, that would equal between 46 and 58 grams of protein. Good sources of the nutrient include low-fat dairy, beans, grilled chicken, fish, lean cuts of beef, pork, grains or nuts, and quinoa.

It may have worked to drop water weight and melt away the pounds at first, but completely slashing your carbohydrate intake will leave you with some not-so-pleasant side effects that can make it hard to go about your daily routine. Your body will start to exhibit signs of exhaustion, irritability, and lethargyall emotions, which have also been connected with overeating.

"Carbs are essential [in our daily lives] as our brain and [central nervous system] require them continuously to work properly," says trainer and RD, Tim McComsey. Restricting carbs completely will cause any newly-added, fat-burning muscle mass to be metabolized for energy, rather than carbs. As long as you keep carbs to a reasonable percentage of your daily calories, and choose the right ones, these starches don't have to hit the curb.

While working out is critical for maintaining your metabolism, if you haven't switched up your workout routine recently, your body's main calorie-torching mechanism may have idled down to slow-burn. Wake up your metabolic rate by shocking your muscles, suggests Sean M. Wells, personal trainer and author of Double-Crossed: A Review of the Most Extreme Exercise Program.

"If you've been doing the same workout for the past few months, your body isn't being challenged anymore, meaning it's not burning as many calories as it otherwise could," he explains. If you normally ride a bike for exercise, try running or tennis to give your metabolism a kick. Can't bear to leave your stationary bike? Look for an intense spin class or challenge yourself by changing up your typical route. Work in some steep, long hill climbs to increase resistance.

Antidepressants, birth control pills, beta-blockers, anti-seizure and migraine meds, steroids, and rheumatoid arthritis treatments can all affect appetite, metabolism, and weight. Never stop taking a prescription drug on your own. If you believe a drug is causing your weight gain, inform your doctor; he or she may adjust the medication or suggest an alternative.

Inadequate sleep can slow your metabolism and pile on the pounds. In a study, researchers analyzed more than 500 participants' weekday sleep diaries and found that losing a mere 30 minutes of shut-eye increased their risk of obesity by 17%! Even mild sleep deprivation causes ghrelinthe hunger-stimulating hormoneto go into overdrive while simultaneously reducing levels of leptinthe hormone that suppresses appetite. In turn, this stimulates hunger even when you're full which can lead to overeating and weight gain.

The National Sleep Foundation suggests logging seven or eight hours of quality sleep each night. If you want to get back to your more slender self, try going to bed 15 minutes earlier than usual. See how you feel in the morning. Continue adjusting your bedtime until you awake without an alarm clock assist and feel refreshed and well-rested.

Here's an easy way to combat the metabolism slow down that often comes after weight loss: Drink green tea, a natural metabolism booster rocket. In a study, participants who added a daily habit of drinking 4 to 5 cups of green tea to their 25-minute workout routine lost an average of two more pounds and more belly fat than the non-tea drinkers. How does it work? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy, which will help rev up your metabolism. And if you're looking for more, here's how you can harness the power of tea to lose weight.

Original post:
10 Best Ways To Keep Belly Fat Off for Good, Say Experts - Eat This, Not That



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