colleen
Benefits of Apple Cider Vinegar
Health Benefits of Apple Cider Vinegar
Health Benefits of Apple Cider Vinegar
Apple Cider Vinegar-Give it A Shot
Also known as ACV
Apple cider vinegar has been hailed as a cure-all dietary supplement, with health benefits ranging from relief from allergy symptoms to helping the body burn fat and lose weight. There are testimonials from people who believe that drinking apple cider vinegar has helped, ME being one of them but is there any evidence to back up these claims?
While a few studies have been conducted on the possible health benefits of apple cider vinegar, the “experts” say the number of people in these studies is typically small, and the evidence is not yet convincing. They say “One or two small studies is not enough to prove a benefit.”
Sorting Out Health Benefits of Apple Cider Vinegar
- Weight loss. The idea that has been floating around is that apple cider vinegar somehow speeds up fat loss. So far there is no scientific evidence based on the small group studies to suggest that apple cider vinegar can affect metabolism, which is the way an individual breaks down food and burns calories.
- Feeling full. A 2006 study found that people who took doses of vinegar while eating bread reported feeling more full than people who ate bread alone. While this study is considered proof by those who believe in the health benefits of apple cider vinegar, it is important to note that it only tested 12 individuals, and the authors concluded that much more research was needed before firm conclusions could be drawn. This study did not suggest that the way these people burned calories was affected.
BUT let me say from personal experience… I drink just one tablespoon of apple cider vinegar when I feel hungry which is usually when dinner time hunger pains/pangs(however you like to call them)) start to kick in. That uncomfortable sensation goes away almost immediately! Plus I don’t really care about eating like I did before I had the “shot.”
My Challenge to you – Try it yourself for one week on whatever diet plan you are currently doing and just see what happens 😉
- Cholesterol. A successful study that was done on rats but has yet to be replicated in humans. The study found that rats on a diet with an acetic acid supplement had lower cholesterol levels than rats without the acetic acid supplement. Acetic acid is one of the ingredients in apple cider vinegar and many other kinds of vinegar. For those who believe in the health benefits of apple cider vinegar, this study is promising. But there are other things to consider before assuming that the findings will be true in humans — primarily that there are key differences between the metabolism of rats and humans. The study authors recommend that the next trial be on hamsters, which break down fat in a way that is more similar to humans.
- Diabetes. A few studies have found that apple cider vinegar helped in the management of diabetes; however, these studies are also limited by their small size. One study, which found that taking vinegar at bedtime reduces blood sugar levels the next morning in people with type 2 diabetes, examined only 11 people. Another study found that taking cider vinegar might have some effect on insulin sensitivity in some diabetes patients, but that research, too, was limited by the small number of people being studied.
Although there is not currently good scientific evidence for a health benefit of apple cider vinegar, this may change in the future. Researchers are still involved in some exciting research about apple cider vinegar, and the future is likely to bring better information.
Here is my last two cents worth – With both apple cider vinegar and lemon juice (I will do a post about what I think about lemons on another post) let’s simplify this thing down. A natural CLEANING solution that works very well is vinegar. Yucky build up on windows, household items and even your hair has been cleaned away by something as simple as vinegar. Who is to say that can’t hold true for helping clean out the “YUCK” in your body. Usually cholesterol, some allergies and excess fat or waste are attributed to an accumulation of sludge that you should want to strip out of your system.
I’m going to throw in one more “cent”.
It is my opinion that the real deal meaning the actually liquid and not pills or capsules saying it has apple cider in them is the most effective.
Ok- I have ran out of pennies for today…Be Well and Be Happy!
How To Maintain Your Weight After Dieting
If you weigh you will STAY!
I’ve Lost the Weight – How Do I Keep it Off?
Question – I’m in P4, but find I’m gain back slowly. I’m up 10 lbs in about 4 weeks. What should I do?
Answer –
OK – As I write bear in mind I am talking to myself as well.
Here are a few thinks you want to ask yourself. Did you tend to shy away from the scale for too many days? Did you keep a journal so if there was a food that didn’t work out for you it would be easier to pinpoint what you would need to be more careful with?
Have there been stressful situations in your life that made it more difficult to make good food choices? Is 4 weeks been how long you have been on P4 or were you doing pretty good then this began to happen?
Re-reading your question it sounds like you were doing good and it has been the last 4 weeks that has caused issues. Try to think back on what could have changed from when you were holding steady with your new weight. Personally for me all was great then in Feb 2012 I was slammed with one situation after another that mentally triggered me to throw my hands up in the air so to speak. We all have “things” and set backs. It is how we dust ourselves off to move forward that defines us. You and I both can turn a situation around. Basically long story short depending on your answers to the questions I put out there. If you sum up that it is due to a few too many choices or habits slipping through the cracks as long as you identify them and adjust you will be back on track. If you feel getting stricter with yourself for a few days to regain mental strength and confidence in the power you have in your heart and soul you could choose to do the Mac nut fast or fruit flush or simply eat really clean – lean protein and low glycemic fruit and veggies.
You my dear worked too hard to get your heath, body and mind where you want it to be to let anything defeat you now!
Is Sugar Toxic to Your Body?
HCG Craving Buster of the Day
This blog post isn’t about a supplement though one L-Glutamine capsule poured under the tongue can help with sugar craving
The video link below provides information that helps you and me both to think before we act on a craving. Thus one day closer to the goal we have set for ourselves because we decide to make the right food choices that keep our body and mind healthy!
Video shows how sugar not only causes heart disease and diabetes, but also feeds tumors and is as addictive as Cocaine to your brain
Mike’s comments:
I think everybody needs to watch this video from a recent 60 Minutes episode to see just how harmful to your health sugar really is. I don’t think most people understand the seriousness of this. People seem to blindly eat and drink loads of sugar each day (Americans consume a whopping 1/3 lb of sugar per DAY on average) without thinking about how this internally affects your body and your biochemistry.
As you can see in the video, it should be no surprise to anybody that studies clearly relate excess sugar consumption to obesity, type 2 diabetes, heart disease, and cancer.
You might argue that some natural sugars have always been in the human diet, so why is this an issue. Well, yes humans have always eaten small amounts of natural sugars from fruit as part of the ancestral diet, but we’ve never historically been exposed to the massive amounts of added sugars that we see in today’s world of sweetened drinks, candies, cakes, cookies, as well as added sugars in everything from condiments to dressings to tomato sauces.
As you can see in the video, the average American eats a sickening 130 lbs of sugar per person per year, or 1/3 lb per day! That’s just nasty if you ask me, and shows how little most people respect their body, or even think about what they’re putting in their body on a daily basis.
The video also mentions that in one controlled study, they replaced 25% of the daily calories of the subjects with sugary drinks, and took continual blood tests. The tests showed that by replacing 25% of their daily calories with sugary drinks, the subjects increased their dangerous small dense LDL particles in their blood which causes arterial plaque and heart disease. Yes, in fact, sugar and carbs in general contribute more to heart disease than fats do.
We also need to realize that high fructose corn syrup (HFCS) is a relatively new invention in the human diet and is something that your body does not know how to properly handle. HFCS didn’t really become part of the human food supply until the 1970’s and now it’s found it fairly large quantities in almost every processed food on the grocery shelves. As the video points out, HFCS consumption is clearly linked to increased heart disease and stroke risk.
One statement I don’t agree with in the video above is that sugar and HFCS are “the same”. While I agree that they are both terrible for your health and both toxic, there are certainly big differences in how the body processes HFCS vs table sugar or other forms of sugar. I cover this in full in this article about HFCS here (opens a new window).
Also take note that the video mentions how sugar feeds tumors and can make cancer worse.
In addition, sugar activates reward centers in your brain, similar to drugs like cocaine, thereby making sugar addictive. The part of the video where they do brain scans on him while he sips a sugary soda is interesting indeed.
One other thing to mention about this video… I don’t fully agree with how they lump honey and real maple syrup in with table sugar or HFCS. Although honey and real maple syrup are mostly sugar, and should be minimized overall, both of them at least have additional micronutrients and antioxidants that sugar or HFCS simply don’t have.
In addition, another aspect that the video fails to mention is that it’s not just added sugar that causes all of these negative effects in your body, but also fast-digesting carb sources like breads, pastas, bagels, muffins, rice, and other grain-based foods that spike your blood sugar just as quickly as regular table sugar. For example, each piece of bread you eat is basically equivalent to eating about 20 grams of sugar since the response to your blood sugar and triglyceride levels is essentially the same.
The bottom line is that food manufacturers want you to be addicted to sugar and continue to buy all of their junk foods and sugary drinks which destroy your health. But it’s time to take control of your health for yourself and not support these giant businesses who only care about their corporate profit and not about how they are destroying your health.
HCG-Getting Back to Basics
Starting HCG
Like many great people out there I have been experiencing quite the crazy year. Situations, changes and losses that can weigh emotionally heavy on a person’s heart and mind.
So after a lot of thought and soul searching I have decided for many reasons to do a round.
I have not gained horribly and actually my clothes fit but not as comfortable as I like them to. I made one cardinal sin with maintenance…avoided the scale for too long. During the turbulent time of this years beginning I simply didn’t want to “deal”.
Then the over thinking of ” if I go back on HCG will I be letting those I have been helping down”?
With that mind conversation I finally remembered that other HCGers that I know and respect at different times have decided to do another round and I didn’t have negative judgement on them.If anything I welcomed them back with open arms encouragement!
So now with all the song lyrics that are going through my mind that motivate me to start fresh I am excited about this!
Foo fighter’s “Walk” or Aerosmith’s “Back in the Saddle” and all that 😉
So my plan on my blog is to share different info that I come across that I know helps me stay on track.
I will also do a you tube vlog very soon…FUN Times!!
Even with this decision I know that I have maintained better than at any other time in my “dieting career”. I call it that because I started dieting when I was in elementary school. Not one single other method has kept the weight off like this. I began my HCG journey in January 201o. It is now 2012 and would I admit it is debatable whether I really would need to do a round based on how much I want to lose.
But I have decided I want Pounds & Inches manuscript to be sure I was weighing the right amount.
I already saw a video and read research that will help motivate me to stay on track and I will share that with you too.
My goal with this website was to help people by sharing my experiences and what I learn.
So my plan is to help me and in turn I hope to help you!
Get Started with HCG
HCG QUESTION OF THE DAY- How Do I Get Started On HCG ?
QUESTION:
Hi, I ran into your page through youtube, been looking to start on hcg I want to loose 30 pounds but don't know where to start if you can please tell me how many vials to buy and the list of the things I need to buy to start on hcg please
Steps I took when I decided to start my HCG journey
Though this was not the first online pharmacy I used it is the one I like the best.
Reliablerxpharmacy
Because the HCG is not expensive but shipping and handling is the same whether
you get one vial or 3 I opted to get 3. I always got 3 whenever I ordered.
When not mixed they have a long shelf life plus i keep mine in the fridge even when not mixed.
I always ordered the 5000 iu.
The brands of HCG I have gotten in the past based on availability are Hucog, Corion, and Novarel.
Next for my first round I ordered a kit that had all the mixing supplies and syringes from HCGbasics.com.
Amanda that runs that website was one of the first mixing vlogs
I watched on you tube and when I ordered was good about answering my questions.
Granted later once I knew what I needed I could order the supplies online myself for less money.
But for the first time it was nice to have everything I needed in one easy kit.
Sometimes peace of mind that you have the right stuff out weights the cost. The kit was approx $60
but it got me through if I remember right 3 rounds. Speaking of cost, if you are a seasoned dieter
like I have been all the different programs, supplements diet doctors etc that we have gone through
in the past in the grand scheme of things I would say my HCG journey was the most affordable.
NEXT while waiting for my hcg and supplies to arrive the MOST important thing
I did was READ the POUNDS & INCHES Manuscript over and over again.
I am not a person who loves to read BUT this is vital for a lot of reasons.
You need to truly understand why this protocol works especially when there
are so many hcg protocol “want-a- be’s” lurking out there now.
If you do the food plan without the REAL HCG you will not get the right result
and yes you will be hungry and for good reason (starved).
Step 2 – I watched YouTube to hear from other hcger on their journey and
about how to mix the HCG and recipes people had come up with.
Another word of CAUTION…From the time I started till now the environment is different on youtube.
Unfortunately when people or companies think there is a fast buck to be made they want to jump on the wagon.
Use Discernment when you watch a vlog. If it is all looking to “slick” I would move on.
Watch the people that you can tell are simply sharing their journey with you.
And if a channel looks like the vlog you are watching isn’t made on the channel you are one that is another red flag.
I have had to report copy write infringement reports a few times because someone ripped my vlog
and put it on their channel so people would go to their website and buy what they were selling. And it was probably not even real hcg 🙁
Step 3 -Get or make sure you have the tools to gauge your success.
1 – Take your measurements measure EVERY area you can. Trust me later you will be glad you did.
(a Myotape is recommended)
I know this is a tough one. I didn’t take any but thankfully my brother
had snapped off some vacation shots that I hated looking at but was thankful
to have once I was in my “after stage” 🙂
Since you will do as I say and not do as I do 😉
Take from , back and both sides. Trust me later it will be worth it!
3 -scale to weigh the protein portions
$ Have a good body scale that also gives you body percentages.
below is the one I have but there are others now that you don’t
Have to “tap” to turn on
This probably looks very daunting at this point but it really is simple
and so very worth it when you realize the results you are going to get
will be more than you could have ever dreamed!
I have the protocol manuscript, measuring spreadsheets, and progress sheets
All free to download. Plus links to get to the various items so that should help a bit. 🙂
P.S. speaking you youtube I know I am WAY overdue to post a vlog.
I will do my best to post one in the near future.
Till then keep me posted on all your great success and let me know if you have questions 🙂
Question of the Day -Convert from HCG Drops to HCG Injections
How to Convert from Drops to HCG Injections
I get questions on a daily basis and need to remember to answer them on my blog so many more people can benefit and be helped!
Question:
Hi!
I have recently started the HCG, however I have been using drops. I would like to convert over to the injections, but was wondering would I have to start all over with my 2 gorge days. I plan on doing 45 days, and I’m 14 days in, with a 14lb weight loss! I just expected the injections to be more costly then what they are. Just so I understand this correctly… If I plan on doing roughly 30 more days with injections taken at lets say 200ml per day…How many vials will I need to order. I am still confused about this process.
Your blog has been very informative for me and answered a lot of other questions that I still had. Thanks for the inspiration and hope to hear from you soon!
HCG for injections: Reliablerxpharmacy
My Answer:
Congrats on your great releases on this round. Since I don’t know how much you want to lose to get to your goal it is tough to tell you how much to order. I prefer to buy 3 vials at a time simply because if I have to pay the shipping and handling I figure it ends up being more economical. Once you have the vials they store for quite sometime as long as they are not mixed. Once you mix is when it is only good in the fridge so you can complete your 40 day round. You also need to give time for it to arrive. If you are doing the drops and the vial came quick enough that you could transition you don’t need to load. If you go off of HCG for longer than 14 days then you should load before the next round. Bare in mind I admit that I have “load-phobia”. I don’t know what you have been spending on drops but buying the HCG for injections and the supplies on your own is WAY less expensive than going to the high priced clinics. And a lot less than many other diet plans that people invest in but don’t get near the great results. Hope this helps! 🙂
What Are HCG Phases?
Question of the Day – What Are HCG Phases?
Question: Thank you so much for all your help. I have ordered my hcg and supply kit. I’m very confused on the different phases though. Do you have something explaining this on youtube or on your blog?
My Answer:
Your question motivated me to create a blog post explaining the phase thing. Simply put phase 2, phase 3 lingo was done through Kevin Trudeau who basically took Dr Simeons original protocol from the 1960’s ( gave him credit for the research in his own book “The Weight Loss Cure” But put a spin on a few things so he could make a pretty penny by reintroducing this theory . As time has gone on the terminology has basically blended together as one.
I tell all newbie’s who are willing to listen “READ Pounds and inches over and over again” When asked a question I still find myself going back to it and reading it. I always end up reading more that what answers the questions because the research is so fascinating. I have a free pdf available on my website so it is easy to get.
Pounds and Inches
I feel reading the original protocol also enables you to truly understand why this will be so incredibly different and successful than anything you have done before.
Below is merely “snippets” of what Kevin Trudeau renamed as “Phases”. The Dr explains as “Courses.
In Trudeau lingo he also includes Phase 4 which all that is , is lifetime maintenance and a Phase 1 which was a “detox” phase and another way for him to capitalize monetarily.
Don’t get me wrong I think detoxing is a great thing to do. And being an entrepreneur can be a very good thing. I didn’t do a detox right before starting my HCG journey. But I had done a fasting detox that I have talked about in past you tube vlogs.
My motto for a long time now came from the great Zig Ziglar,
“You will get all you want in life if you help enough other people get what they want.”
Phase 2 (P2)
As explained in Dr Simeons Pounds and Inches
The Diet
The 500 calorie diet is explained on the day of the second injection to those patients who
will be preparing their own food, and it is most important that the person who will
actually cook is present – the wife, the mother or the cook, as the case may be. Here in
Italy patients are given the following diet sheet.
Breakfast: Tea or coffee in any quantity without sugar.
Only one tablespoonful of milk allowed in 24
hours. Saccharin or Stevia may be used.
Lunch: 1. 100 grams of veal, beef, chicken
breast, fresh white fish, lobster, crab,
or shrimp. All visible fat must be
carefully removed before cooking, and
the meat must be weighed raw. It must
be boiled or grilled without additional
fat. Salmon, eel, tuna, herring, dried or
pickled fish are not allowed. The
chicken breast must be removed from
the bird.
2. One type of vegetable only to be
chosen from the following: spinach,
chard, chicory, beet-greens, green
salad, tomatoes, celery, fennel, onions,
red radishes, cucumbers, asparagus,
cabbage.
3. One breadstick (grissino) or one Melba
toast.
4. An apple or a handful of strawberries
or one-half grapefruit.
Dinner : The same four choices as lunch.
The juice of one lemon daily is allowed for all purposes. Salt, pepper, vinegar, mustard
powder, garlic, sweet basil, parsley, thyme, majoram, etc., may be used for seasoning, but
no oil, butter or dressing.
Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may be
taken in any quantity and at all times.
The Duration of Treatment
Patients who need to lose 15 pounds (7 kg.) or less require 26 days treatment with 23
daily injections. The extra three days are needed because all patients must continue the
500-calorie diet for three days after the last injection. This is a very essential part of the
treatment, because if they start eating normally as long as there is even a trace of HCG in
their body they put on weight alarmingly at the end of the treatment. After three days
when all the HCG has been eliminated this does not happen, because the blood is then no
longer saturated with food and can thus accommodate an extra influx from the intestines
without increasing its volume by retaining water.
We never give a treatment lasting less than 26 days, even in patients needing to lose only
5 pounds. It seems that even in the mildest cases of obesity the diencephalon requires
about three weeks rest from the maximal exertion to which it has been previously
subjected in order to regain fully its normal fat-banking capacity. Clinically this
expresses itself, in the fact that, when in these mild cases, treatment is stopped as soon as
the weight is normal, which may be achieved in a week, it is much more easily regained
than after a full course of 23 injections.
As soon as such patients have lost all their abnormal superfluous fat, they at once begin
to feel ravenously hungry with continued injections. This is because HCG only puts
abnormal fat into circulation and cannot, in the doses used, liberate normal fat deposits;
indeed, it seems to prevent their consumption.
Phase 3 (P3)
As explained in Dr Simeons Pounds and inches
As soon as their statistically normal weight
is reached, these patients are put on 800-1000 calories for the rest of the treatment. The diet is arranged in such a way that the weight remains perfectly stationary and is thus
continued for three days after the 23rd injection. Only then are the patients free to eat
anything they please except sugar and starches for the next three weeks.
Such early cases are common among actresses, models, and persons who are tired of
obesity, having seen its ravages in other members of their family. Film actresses
frequently explain that they must weigh less than normal. With this request we flatly
refuse to comply, first, because we undertake to cure a disorder, not to create a new one,
and second, because it is in the nature of the HCG method that it is self limiting. It
becomes completely ineffective as soon as all abnormal fat is consumed. Actresses with a
slight tendency to obesity, having tried all manner of reducing methods, invariably come
to the conclusion that their figure is satisfactory only when they are underweight, simply
because none of these methods remove their superfluous fat deposits. When they see that
under HCG their figure improves out of all proportion to the amount of weight lost, they
are nearly always content to remain within their normal weight-range.
When a patient has more than 15 pounds to lose the treatment takes longer but the
maximum we give in a single course is 40 injections, nor do we as a rule allow patients to
lose more than 34 lbs. (15 Kg.) at a time. The treatment is stopped when either 34 lbs.
have been lost or 40 injections have been given. The only exception we make is in the
case of grotesquely obese patients who may be allowed to lose an additional 5-6 lbs.
if this occurs before the 40 injections are up.
Further Courses
Patients requiring the loss of more than 34 lbs. must have a second or even more courses.
A second course can be started after an interval of not less than six weeks, though the
pause can be more than six weeks. When a third, fourth or even fifth course is necessary,
the interval between courses should be made progressively longer. Between a second and
third course eight weeks should elapse, between a third and fourth course twelve weeks,
between a fourth and fifth course twenty weeks and between a fifth and sixth course six
months. In this way it is possible to bring about a weight reduction of 100 lbs. and more
if required without the least hardship to the patient.
In general, men do slightly better than women and often reach a somewhat higher
average daily loss. Very advanced cases do a little better than early ones, but it is a
remarkable fact that this difference is only just statistically significant.
Weigh In Daily for Long Term Weight Loss SUCCESS!
Your Scale and YOU
Unlike other plans that recommend weighing in weekly or less often, of course the HCG plan states you should weigh yourself daily.
Even after you meet your weight goals, research has shown that people who’ve lost weight and continue to weigh themselves regularly afterward are better able to keep the weight off.
So plan to make friends with your scale for the rest of your life.
“Daily?” you ask (please don’t frown or curse too much – lol).
Yes! Studies show that people who weigh themselves daily are more successful at long-term weight loss than those who weigh themselves weekly. Experts speculate that frequent weigh-ins remind you of your goals and help keep you motivated. Many fitness centers and programs feel that an essential part of this daily weighing strategy is tracking your weight on a graph. A graph helps you to see the big picture: Rather than focusing on one day’s number, you’re looking at trends over several days, weeks, or months. There’s nothing more motivating than seeing that line move downward over time! I today’s technology tracking your weight is easy — simply enter your weight each day on a phone app ( there are so many to choose from) and it will automatically graph your results.
Just like writing weight fluctuations, inch loss and what you are eating (what works and what doesn’t) in a journal ( graphs are good because they can help you to become accustomed to the fact that the number on the scale does fluctuate each day. The line won’t always move downward, and that’s okay. Weight normally varies from day to day, based on factors like how much water your body is retaining, among others. Seeing these normal fluctuations on a graph keeps a person from getting discouraged by them — they look past the little ups and downs and focus on the larger trends.
Another advantage to graphing with daily weigh-ins is that it helps you self-monitor more effectively. If you see your weight beginning to trend in the wrong direction, you can take steps to nip that trend in the bud asap.
Of course, weighing in daily isn’t right for everyone. If you’ve ever had an eating disorder like anorexia or bulimia or if you find it extremely upsetting to get on the scale, you should talk to your doctor or mental health–care provider. Otherwise, give it a try and see how it works for you!
If daily weighing is a good strategy for you, I encourage you to keep it up —
The times that I have “stumbled” while maintaining my new size thanks to my HCG journey was when I slacked on weighing daily.
Jumping on the scale each morning will greatly increase your chances of both short-term and lifelong success.
Order RX HCG ONLINE
Order RX HCG!
My favorite “GO TO” for ordering
Reliablerxpharmacy
You can type HCG in search box and you will get it there.
Good News…No prescription required =)
HCG and Life
How to Do HCG
Life has many ups and downs right???
So we ask ourselves, ” How do we stay on Protocol even during Life’s challenges?’
Well I’m here to say yes it is tough…BUT…what you do have control over is your choices!!!!!
Besides my 40 hour job and helping all you wonderful HCG peeps I also have a side job.
I have private hair clients, One client being…. get this..is 105 years old.
I know , your 1st thought is “that is great but so what?” Well she has cared more about her fashion statement more than 20 year old’s that I have serviced.
Well make a long story short… I got the call today that she isn’t doing well… I know…I know… those who don’t know her are simply saying ‘shocker” (with sarcasm)
Well, I am posting this BECAUSE……..right after Superbowl I started a new hcg round and the very next day lost a very close friend. I was able to endure the 1st few days then made the decision to interrupt the round based in my emotions and obligations to the passing persons family.
SOOO with today’s new news I have decided that the ONE control I have over are my choices.
SO now that I have shared what has lead up to my decision what I want to say is no matter what ..I will stay on this new round…please share with me and encourage me as I would encourage YOU…hugs to all!!!!!!!!!!!!!
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