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Saturday, 28 March 2015

Easter weekend Camping Meal Plan

We are going Camping Easter Long weekend!  I am busy making my lists this morning to pack the trailer and plan our meals.  I figured I would just share my meal plan for our trip here with you guys since you never know who else it might help!  Plus I love being able to refer back to my old Camping lists on the blog.  I seem to always lose them if I just save them in a document to my computer.  You can also check out my Camping with Kids post from last season!

Easter weekend Camping Meal Plan


Dinner Only

Veggie Dogs and Hot Dogs from Glenwood (no preservatives or fillers)



Breakfast Sandwiches with Eggs and Bacon on  Ezekiel English muffins


Grilled Cheese or other Sandwich 
Pesto Goat Cheese Veggie Wrap


Appie Night

My Contribution will be One Pot Spinach Dip!  I made this last summer when we went camping to Salmon Point and it was easy to make in the trailer over the stove top and so creamy and yummy!  Totally not on the 21 Day fix however ;) 



Easter Fruit Tray from Worth Pinning
Kids:  Cinnamon French Toast Bunnies and Breakfast Sausages
Adults: Eggs Benedict




Easter Dinner
My Contribution: 1 Chicken, Dessert, Potato

I still need to decide what dessert I will be making!  Carrot Cake feels like a good Easter Dessert!



Greek Yogurt and Raspberries or Blueberries

Grocery List

Veggie Dogs
Hot Dogs
Whole Wheat Hot Dog Buns
Ezekiel English muffins
Whole Wheat Bread
Goat Cheese
Cream cheese
Cinnamon Bread from Cobbs
Fruit: Strawberries, blueberries, raspberries, bananas
Greek Yogurt

Wednesday, 25 March 2015

Amazing Super Food Ingredients in Shakeology

Shakeology Ingredient Hunter Darin Olien shares in this video where he gets the ingredients from and the benefits of each!

A total Skeptic of this product only a year ago, I have now grown to love Shakeology and all it's amazing health benefits.  Every now and again I will scan the back of the bag and discover yet another amazing super food ingredient in this dense dose of nutrition called shakeology.  Today when I went to make my shake I noticed the photo of Reshi on the back of my bag and decided to do a quick google search to explore all the benefits of this ingredient found in my shake. 

Reshi Mushrooms are mainly used for purely medicinal purposes and have a number of health benefits. In fact, it is known among practitioners of Chinese medicine as the “king of herbs.”

Here is a list of the benefits that reishi mushrooms have as a daily dietary supplement or in helping to treat certain medical conditions:

  • These mushrooms are very strong antioxidants. Antioxidants protect the body from the negative effects of free radicals that are formed inside the body by daily exposure to the sun, chemicals, and pollutants. Reishis are proven to boost the immune system, especially when taken with other antioxidant supplements.
  • It is believed that reishi mushrooms can suppress the growth of tumors in people with cancer. It can reinforce the membranes in cancerous cells to keep the tumor from spreading. For this reason, they are often used in efforts to prevent cancers.
  • Reishis are also beneficial for people suffering from asthma and other respiratory conditions because it seems to have a healing effect on the lungs. They are good for building respiratory strength and curbing a cough.
  • Reishi mushrooms have anti-inflammatory properties and are therefore used sometimes for patients who have Alzheimer’s and heart disease. This is based on the idea that inflammation plays a part in each of these conditions. The pain that accompanies other inflammatory conditions like neuralgia and arthritis may also be lessened by reishi mushroom supplements.
  • As far as benefits for the heart, reishi mushrooms can improve the flow of blood to the heart and reduce the amount of oxygen the heart consumes. It can help to lower cholesterol and some of the ingredients may help combat high blood pressure.

Here are some of the other amazing super food ingredients you will find in Shakeology too. 

Acai Berries: These little berries are loaded with Fiber, which aids in digestion and helps to keep your insides moving.  Chock-full of amino acids and overflowing with antioxidants which help your body battle free radicals, which destroy healthy cells. These feisty fruits have between 12-30 times more antioxidants than grapes and are swimming with omega-3 fatty acids - the healthy fat known to make your insides healthy. Plus they are packed with plan sterols this naturally occurring substance helps to promote circulation and oxygenation of the blood. 
Cinnamon is a great source of manganese, fiber, iron, calcium, vitamin A, niacin, pantothenic acid, and pyridoxine. It’s believed to help increase energy, vitality, and circulation in the body and has been known to help promote optimal blood sugar levels. Cinnamon's rich smell may help boost cognitive brain function and memory. 

Pomegranates are packed with more antioxidants than ANY other fruit. Antioxidants fight those snickering little devils known as free radicals that destroy healthy cells. They are an Excellent Source of vitamin C. This vital vitamin promotes a healthy immune system, aids in healing wounds, enhances iron absorption, promotes healthy gums, as well as helps produce collagen and elastin, which are key in helping skin maintain its elasticity.

Pomegranates are also filled with fiberNot only does fiber make our bellies feel full longer, as fiber passes though the stomach and intestines, it absorbs water, which promotes regularity.

Packed with potassium. Potassium is an electrolyte that helps neutralize acid while restoring alkaline salts into the bloodstream. It also helps prevent muscle cramps, aids in stabilizing blood sugar, and promotes bone and brain health.

Great source of beta-carotene. Once inside the body, beta-carotene is converted into vitamin A—and this powerful antioxidant is critical for good eyesight, and it also helps promote a healthy immune system.

Rich in tons of other vitamins. Pomegranates also contain a myriad of other powerful vitamins, such as thiamin, riboflavin, folate, folic acid, and vitamin E—which all play an important role in cell metabolism, enzyme function, and general health.

They also contain amino acids including serine, valine, and leucine; and significant levels of beta carotene, calcium, iron, niacin, phosphorus, riboflavin, and thiamin.

Camu-Camu: A bush, native to the South American rainforest, which grows in the black water rivers of the Amazon. Its small, purplish red fruits are a rich source of antioxidants and powerful phytochemicals that support and enhance health. Camu-Camu fruits contain more vitamin C than any other plant in the world from 30 to 60 times more than an orange.

The phytochemicals in Camu-Camu are highly effective in curbing the effects of the herpes virus; in fact, on a list of plants with anti-herpetic compounds, Camu-Camu takes the highest honors as most potent.

It is effective against depression, and has even been used to wean users off dangerous anti-depressive medications (under medical supervision, of course.)  Alternative medical practitioners have also been using it to combat attention deficit disorder. 

Camu-Camu also provides immune system support, helps maintain good eyesight, reduces inflammation, supports collagen, tendons, and ligaments. It also helps fend off viral infection, improves respiratory health and maintain clarity of mind during stress.

Sacha Inchi: It’ touted by many as one of the best new superfoods. One of the richest sources in the world of omega fatty acids and has been part of the Inca diet for more than 3000 years.

Sacha inchi is said to help promote weight loss. Some proponents also suggest that consuming sacha inchi can help reduce excess abdominal fat
In addition, sacha inchi is purported to fight depression, reduce cholesterol levels, prevent heart disease, and aid in diabetes management.

Sacha Inchi’s has been widely known in the medical community as the best snack for weight loss. Sancha Inchi’s have a high concentration of omega-3 and omega-6 fatty acids which reduces the risk of heart disease.

Because the Sacha Inchi nut is packed with antioxidants like vitamin E and A, it has also been noted to battle the free radical damage that can lead to premature aging.

With adequate levels of omega-3 the Sacha Inchi nut can reduce the risk of Cancer.

Flax Seeds turn out to be significantly higher in polyphenol antioxidants than fruits like blueberries or vegetables like olives. The antioxidant benefits of flaxseeds have long been associated with prevention of cardiovascular diseases and have recently also been tied to decreased insulin resistance.

The first unique feature of flax is its high omega-3 fatty acid content. Among all 127 World’s Healthiest Foods, flaxseeds comes out number one as a source of omega-3s!

Protection of our blood vessels from inflammatory damage is also provided by the lignans in flaxseeds.

The antioxidant and anti-inflammatory benefits of flaxseeds also make them a logical candidate for cancer prevention. 

The strong fiber content of flaxseeds—including their mucilaginous fiber—help to delay gastric emptying and can improve intestinal absorption of nutrients.

Acerola Cherries contain 65 times more vitamin C than an orange and about twice the potassium, magnesium, and vitamin B5. The acerola cherry is the second richest fruit source of vitamin C in the world. Only camu-camu (which is also in Shakeology) has more. The vitamin C in acerola cherries have higher absorbency rates into the body than other natural sources. Plus, acerola cherries also contain other key minerals our bodies need, such as calcium, iron, phosphorus, thiamin, riboflavin, and niacin.

Acerola Cherries contain anthocyanins. This element is a plant compound and pigment responsible for the dark purple, red, and blue colors of many fruits that also acts as a powerful antioxidant in the human body. They promote heart health, support memory function, and promote healthy blood sugar levels.

Quinoa is amazing! The protein content of quinoa ranges from 10% to 18%, making it a world-class source of vegetarian protein. Plus it’s a COMPLETE protein source, which means it contains ALL 9 essential amino acids—something exceptionally rare among plant-based foods. The World Health Organization has even rated the quality of protein in quinoa to be equivalent, or superior, to the protein found in milk products.

Quinoa contains the amino acid—lysine—which is vital for bone development because it helps the body absorb calcium. Lysine balances nitrogen in the body and is necessary to produce antibodies, enzymes, hormones, and collagen. It also helps lower cholesterol as well as helps the body repair tissue damage.

Quinoa is an excellent source of phosphorous, iron, and the B vitamins—including niacin, thiamin, and B6. It contains high levels of potassium and riboflavin and is also a good source of zinc, copper, manganese, and magnesium. And if that weren’t enough, quinoa also contains folic acid and vitamin E.

Bilberries: While both Blueberries & Bilberries are loaded with antioxidants and anthocyanins, bilberries typically contain up to four times more of those goodies than blueberries. Plus, bilberries are extremely rich in vitamin C. And for the last 500 years, these little “blue” berries have been used all across Europe for medicinal purposes. Laboratory studies in rats have provided preliminary evidence that bilberry consumption may inhibit or reverse eye disorders such as macular degeneration.

Chlorella: Chlorella is a single celled, micro-algae that offers a complete protein, meaning that it contains all the essential amino acids a person needs to survive in the correct proportions for cellular use. Chlorella also yields oils high in polyunsaturated fats, which are the healthy variety of lipids (also known as ‘good fats’) and can reduce the risk of cardiovascular disease and lower blood cholesterol. Additionally, Chlorella is one of the most powerful detoxification tools to eliminate accumulated toxins, including mercury, in your body.

Moringa: Moringa trees are often referred to as the tree of life because of their medicinal uses over the span of many centuries. A study published in the March 2008 edition of the “Journal of Ethnopharmacology” has revealed that the leaf extracts of Moringa olifera lower blood cholesterol levels and prevent the formation of plaques in the blood vessels, thereby reducing the risk of cardiovascular diseases. Moringa is high in antioxidants and an additional health benefit is that it increases your energy.

Amaranth: A cup of amaranth has 18 grams of fiber, which helps with digestion and cholesterol regulation. Amaranth is highly vitamin-rich and is a good source of vitamin A, vitamin B6, vitamin K, vitamin C, folate and riboflavin and contains numerous minerals such as calcium, potassium, iron, copper, magnesium, phosphorus and especially manganese. Amaranth contains large amounts of protein, up to 30% more than wheat flour, rice and oats. The protein contained in amaranth is also unusually complete when compared to other plant sources, containing a complete set of amino acids. Therefore, different sources to obtain the daily recommended dose of protein is not needed. Also, amaranth lacks gluten, which is a problematic protein contained in many true grains.

Rose hips are loaded with vitamin C—which is known to help boost the immune system. Plus, they also contain vitamins A, E, and B-complex, as well as calcium, iron, selenium, manganese, magnesium, phosphorous, potassium, sulfur, silicon, and zinc.

Yacon Root is known to contribute to better digestion, colon health, and healthy immune function. It’s a powerful antioxidant, and studies show that yacon may help support ideal blood sugar levels and healthy cardiovascular function. An Argentine study following daily intake of yacon syrup by women with high blood cholesterol levels over a 120 day period showed a significant decrease in body weight, waist circumference, and body mass index among those tested. The consumption of yacon syrup was shown to increase frequency of elimination and satiety sensation.

Goji Berries are credited with helping to promote muscle strength as well as support cardiovascular health. They’re believed to help reduce various signs of aging while promoting a luminescent glow to the skin.* Not only are goji berries rich in vitamins and minerals, they’re also a great source of natural proteins. They’re packed with 18 of the 22 amino acids, 21 dietary minerals, more beta-carotene than carrots, more vitamin C than oranges, and plenty of linoleic acid—which may help keep your hair thick and your skin looking young.
Blueberries contain more antioxidants than any fresh fruit on earth, and are packed with incredible amounts of phytonutrients, fiber, and vitamin C.

Chia seeds are an excellent source of Omega-3, antioxidants, protein and fiber. And what do those things do for your health? They can help you feel full for longer, they can support healthy blood sugar levels, they are rich in Omega 3 which is important to heart and cholesterol health, and they help to support healthy, sustained energy levels.

Maca Root is widely known to promote endurance, strength, stamina, and potency. It contains high amounts of protein and has been known to energize the central nervous system. For centuries, maca root has been used to combat stress and fatigue, increase stamina, and yes, even boost libido! Maca is a nutrient-dense whole food packed with vitamins, plant sterols, dietary fiber, essential fatty acids, minerals (including calcium, magnesium, and iron), as well as 19 of the 22 essential amino acids. since it’s an adaptogen herb, it also may help support a healthy immune system. Additionally, the root is sometimes referred to as “Nature’s Viagra.”

Himalayan salt contains pure crystal salt that is minimally processed and contains up to 84 natural minerals and elements. These elements promote stable pH, aid with the absorption of food particles through the digestive tract, regulate water content through the body, prevent muscle cramps, and help support cellular function.

Astragalus Root: Astragalus Root is an ancient Chinese herb that’s been used for thousands of years for natural therapeutic healing. It contains high amounts of antioxidants, which protect cells against free radical damage, plus it’s packed with tons of nutrients that promote a healthy immune and respiratory system.Astragalus Root has been known to help maintain normal blood sugar levels as well as help protect the body against physical, mental, and emotional stress.

WOW there you have it, just a few of the 70 amazing superfoods contained in Shakeology. Now you know why I love it so much.  I literally wont go a day without my shake because it makes me feel more energized each day!  You know what it's also my most brainless meal of the day.  It's an easy go to when I just don't have time to make a healthy breakfast or lunch.  

I'm a busy mom on the go most days and Shakeology is a great option for me when I'm in a hurry but need something to eat!  Skipping meals is so easy to do but it's the worst thing you can do for your body and your metabolism.  

I am hosting a Shakeology Samples and Trial packs Event on my Facebook page this week if you would like to try a Free Sample of Shakeology or a Trial pack of 5 which will allow you to try a few of the flavours.  

I have Chocolate, Strawberry and Vanilla available currently.  Get your first Shakeology Sample free or a Trial pack of 5 samples for $30 including shipping. 


#1 Make me your official Beachbody Coach! It's easy all you need to do is go to my website here: and click join to become a free member! 

#2 Invite 2 Friends to our event who you think could benefit from Shakeology or have expressed an interest in shakeology in the past. 

#3 Message me on facebook or Email me when you have completed Steps 1 and 2 letting me know if you would like a Free Shakeology Sample or 5 Day Shakeology Trial pack and which flavours you would like! 

Monday, 23 March 2015

Quick Pineapple Chicken Tacos

I didn't plan ahead tonight but I really wanted to do a pulled chicken taco type dinner.  I decided to poach the frozen chicken breasts in a water/pineapple juice mixture to add a little flavour to the chicken and then shred it since I didn't have a rotisserie Chicken on hand.  

Gord and I are doing the 21 Day fix and I'm on my last week!  We have been doing really well with using our Tally Sheets, they seem to keep both of us better organized while on the meal plan and holds us more accountable to getting all our containers in each day! You can check out the 21 Day Fix Tally Sheets we created on this blog post!

Now I don't know about you but I have never actually Poached a Chicken before... but it seemed like a smart idea being short on time tonight and needing shredded chicken for dinner in a hurry!

So I did a little research and this is what I did for mine...

Poaching Chicken Directions

The Chicken: 

I used frozen boneless skinless chicken breasts for my recipe. 

The Liquid: 

Drain pineapple juice into pan with chicken and add in about 6 cups of water, or just enough to cover the chicken. 

Cooking the Chicken: 

Place the chicken in a saucepan large enough to hold the chicken pieces comfortably. Add enough cooking liquid to cover the chicken. If desired, add any other ingredients for flavoring the liquid and chicken. Bring to boiling on medium-high heat; reduce the heat. Cover the pan and simmer until the chicken is no longer pink (170 degrees F).
  • Bone-in, skin-on chicken breasts: cook about 30 minutes
  • Skinless, boneless chicken breast halves: cook 15 to 20 minutes
  • Skinless, boneless chicken breast cut into 2-inch pieces: cook about 10 minutes

Drain and Use: 

When the chicken is done, remove the chicken from the pan. For torn or pulled chicken pieces, let the chicken breast cool until easy to handle. If the chicken has skin, pull it off with your fingers and discard. Using your fingers, tear off pieces of chicken. Or if you have a Kitchen Aid Mixer you can chop up the chicken roughly and put it into your mixing bowl.  Turn mixer onto medium until the chicken is nicely shredded.  So much easier doing it this way!  

Quick Pineapple Chicken Taco Recipe

Serves 3


3 Whole Wheat Wraps
2 Large Chicken Breasts Shredded Chicken (1/2 Cup each wrap)
1 Small Can Pineapple Chunks or Tidbits
1 cup Cooked Peppers
3 Tbsp Salsa
3 Tbsp Honey


Poach Chicken and Shred with stand mixer. 

To a frying pan add pineapple and peppers cook until peppers begin to soften.

Add in Salsa and honey stirring got combine

Add chicken into the mixture turning over to coat in pineapple mixture.  

Serve on whole wheat tortilla. 

21 Day Fix Portions: 1 Red, 1 Yellow, 1/2 Green, 1/2 Purple

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Friday, 20 March 2015

The thing about excuses....

Here’s the thing about excuses….

When Beachbody puts out new fitness programs, they are generally addressing “Excuses” that they see as getting in the way of someone starting or staying consistent with their fitness or weight loss goals.

Focus T25 – Less time, easier to follow.

21 Day Fix – Efficient workouts, short results horizon, simple portion control

PiYo Workout – Low/No impact, efficient combo of yoga, pilates, and cardio

And the great excuse-buster P90 - A very simple approach to fitness and eating which is no-nonsense, and won’t make you feel like you’re starting a race from the back of the pack.

But here’s the real thing about excuses…in particular the pattern of having your fitness derailed by the excuses of time, mood, energy, or convenience; ONLY YOU can break the pattern of allowing excuses to undermine your goals.

Not your program. Not your partner. Not me as your coach. You have to find some way, through logic, force, or mind-over-habit, to get the workout done no matter what time of day, and to watch your nutrition, so your diet supports your goals.

BE THE WAY THROUGH, OVER, OR AROUND, the excuses which tell you “tomorrow is just as good as today.” Don’t believe it for a second. There’s NOTHING as valuable or as important as TODAY. 

Check out my blog post on how to get back into the Groove for my top 3 tips to get out of a Health and Fitness Rut!  

My personal go to motivational trigger is music.  If I get a fun upbeat song playing and change into my workout clothes I find myself with so much more energy and I'm much more ready to press play on my workout when the music has me moving!

What is your biggest excuse?  How do you over come it?

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Tuesday, 17 March 2015

How to get back into the Groove

It happens to the best of us. A few great days (or even weeks) of following your fitness and nutrition plan and then—BANG—life happens. A late night out with friends, a last-minute Day trip, a sick child at home, or something as simple as a bad mood can force you off track. Maybe you’ve missed your fitness session. Maybe you simply don’t have the energy (or desire) to prepare a healthy meal. Regardless, you’ve hit a wall. You’re having an “off” day.
Sometimes an off day is just that: one day off track. You wake up the next morning back to being motivated and focused on your goals. Other times, it can take several days to regain your fitness mojo. At these moments, off days can be vicious—but they can also be stopped.

I've got a few tips for finding your Mojo again... 

# 1 Change the internal conversation

Undervalue the bad times and overvalue the good ones.

We have been conditioned to harp on our mistakes and gloss over our successes. It’s time to change the internal conversation and pay more attention to the things that bring us confidence so that we can continue to live a fun, healthy, and energetic life.
In sports, professional athletes and coaches often say that the person who wins is usually the person who can best recover from errors. Top athletes have learned to identify their mistakes, but instead of dwelling on them, they quickly learn from them and move on. They also take the time to pat themselves on the back for all of their achievements, both big and small.

I win that gets rewarded gets repeated.  So reward yourself for the little wins and stop focusing on all the little set backs. 
When life gets in the way of sticking to your training or nutrition plan, take one minute for positive personal reflection. Identify the key things you could do better next time to prevent this off day. Then, focus on at least one achievement you have already made that day (or perhaps yesterday). Use your past achievement to give you the confidence and energy you need to make your very next meal or training session a positive one.

# 2 Change the environment

Having an off day can cost us the motivation to exercise and eat healthy. Instead, we crave instant gratification in an unhealthy, overflowing bowl—or carton—of ice cream or an extra hour on the couch. Fortunately, there is a quick fix to this problem.
Research continues to prove that motivation and productivity increase with a change in environment. In fact, a commonly used phrase in sport psychology is: “A change is as good as a rest.”
Any type of change, such as stepping outside for some fresh air, turning on motivational music, or finding a new healthy recipe, can spark some motivation to move forward toward achieving your goals.
Whenever you feel a lack of energy and inspiration, change up at least one aspect of your environment and experience what it’s like to have your batteries recharged and motivation restored!

If I'm having a "Grouchy Day" I will often turn on the music and crank it up.  I can't help but dance around the house a little and very quickly after I'm in a much happier and positive place!  

#3 Use the five-minute just move rule

Sometimes, the hardest thing to do is get up and start to move. However, once you start moving, it releases feel good, motivating hormones like dopamine and endorphins. When this happens, you’ll find it much easier to keep going.
During off days, make a deal with yourself to commit to five minutes of fitness. Most often, five minutes is all it will take to get the heart pumping and the energy flowing, inspiring you to stay for the entire training session. Also, it’s okay if you don’t have 100 percent effort to give that day. If you only have 50 percent, do your best to exert all of it. I guarantee you’ll be proud of yourself and your off day will be long gone.
For nutrition, if you don’t feel like spending 20 minutes in the kitchen preparing a healthy meal, commit to grabbing something simple to eat, such as a glass of Shakeology, that’s satisfying yet still healthy.
Off days do not have to completely throw you sideways. With these three tools, you can quickly recover from an off day and keep moving forward with the confidence and excitement you need to live the life you want.

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Monday, 16 March 2015

Pesto goat cheese veggie wrap

I had one Yellow, one Green and one blue containers for lunch today! Everything else was accounted for, so I decided I would make a veggie wrap using whatever I had in the fridge. 

Pesto Goat Cheese veggie Wrap


Goat cheese
Grated carrot
Whole wheat wrap


Spread one blue containers worth of goat cheese on your wrap as well as a 1/2 table spoon of pesto. 

Lay cut tomato and cucumber on top of the cheese and pesto. 

Then the grated carrot next. 

Wrap it up and enjoy! 

Sunday, 15 March 2015

Mock Mushroom Eggs Benny

This 21 Day fix approved breakfast recipe is full of flavour and super satisfying too!  

This morning I went to go make my asparagus with Poached eggs and garlic Dijon sauce but the asparagus was going soggy and wasn't good to eat any longer!  So I switched it up and used mushrooms!  Why didn't I think of this before????  

My Favourite way to have Eggs Benedict has always been with Bacon and mushrooms so this was sure to be fabulous!  

I recently started poaching eggs in lemon water!  Surprisingly good!! 

I pan fried about a cup of mushrooms in olive oil, poached my eggs and wished the sauce and in about 10 minutes I had breakfast!  Easy. 

Garlic Dijon Sauce Recipe

2 TBSP Dijon Mustard
1 tsp lemon juice
1 tsp olive oil
1/2 tsp garlic powder


Wisk all ingredients together in a small bowl.  

Lay a bed of the mushrooms down on your plate, top with two poached eggs and top with Garlic Dijon sauce. 

21 Day Fix Portions: 1 Red 1 Green 1 Orange

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