A Fit Nurse: sugar

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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">As I’ve learned more about nutrition, I’ve become 
increasingly aware of the ubiquity of foods that offer almost no nutritional 
value whatsoever. What’s so shocking is that most foods that are available at 
your grocery store fall into this category known as “empty 
calories”.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">What Are Empty Calories?</span></h2>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">Empty calories are foods that are high in calories but 
low in nutrients, including vitamins, minerals, anti-oxidants, and fiber. Empty 
calories typically are highly processed, have added chemicals and sugars, and 
may add synthetic (not natural) vitamins and minerals after 
processing.</span></div>
<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">While I seldom eat empty calories now, I lived on empty 
calories for most of my life. As you’ll see from the photos below, it’s hard not 
to eat empty calories because they are simply everywhere and are considered 
“normal” foods. It took me a long time to “readjust” my taste buds and become 
accustomed to eating more natural, unprocessed foods. Now, I really don’t miss 
empty calories and carbs at all.</span><br />
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">My estimate is 70% of the foods at an average U.S. 
grocery store are comprised of empty calories and carbs that provide little, if 
any nutritional value. The foods that are high in sugar may even be toxic for 
your health (</span></div>
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<b><u><span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">The photos below I took at the same grocery store, 
which represents just a small sample of all the empty calories & 
carbs.</span></u></b></div>
<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #1 – Sugar Cookies</span><br />
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 1 Empty Calories At A Grocery Store Near You!" border="0" height="332" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-1.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #1" vspace="10" width="551" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #2 – Sugary Syrups & 
Jam</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 2 Empty Calories At A Grocery Store Near You!" border="0" height="450" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-2.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #2" vspace="10" width="272" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #3 – Let Go My Eggo With Chocolate 
Chips!</span><br />
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 3 Empty Calories At A Grocery Store Near You!" border="0" height="344" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-3.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #3" vspace="10" width="554" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #4 – Chips Anyone?</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 4 Empty Calories At A Grocery Store Near You!" border="0" height="344" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-4.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #4" vspace="10" width="554" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories #4 – Here’s Another Helping of 
Chips…</span><br />
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 5 Empty Calories At A Grocery Store Near You!" border="0" height="344" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-5.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #5" vspace="10" width="554" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #6 – Endless Fruit Juice</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">Some fruit juices are fairly nutritious, but most have 
tons of added sugars, don’t fill you up, and lack nutrition. Drinking calories 
is one of the easiest ways to gain fat. Nothing is as good as water for 
hydration of course.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 6 Empty Calories At A Grocery Store Near You!" border="0" height="333" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-6.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #6" vspace="10" width="552" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #7 – Endless Soda</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 7 Empty Calories At A Grocery Store Near You!" border="0" height="333" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-7.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #7" vspace="10" width="553" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #8 – Rolls & Cakes</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 8 Empty Calories At A Grocery Store Near You!" border="0" height="333" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-8.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #8" vspace="10" width="552" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #9 – Candy Galore</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 9 Empty Calories At A Grocery Store Near You!" border="0" height="334" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-9.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #9" vspace="10" width="554" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #10 – More Candy….</span><br />
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 10 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-10.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #10" vspace="10" width="562" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #11 – And Even More 
Candy….</span></h2>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 11 Empty Calories At A Grocery Store Near You!" border="0" height="405" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-11.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #11" vspace="10" width="245" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #12 – Breakfast Cereals, or 
Candy?</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">Some cereals have vitamins, minerals, and are low in 
sugar, but most are basically like eating candy. Check out the amount of sugars 
per serving in some of these cereals and you’ll see what I mean. Even the 
“healthy” cereals are dubious.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 12 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-12.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #12" vspace="10" width="562" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #13 – The Definition of Empty 
Carbs…</span></h2>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">White bread doesn’t have added sugars like all the other 
examples, but doesn’t bring much to the table. I’m only human and eat white 
bread from time to time, but more natural carbohydrate sources are 
preferable.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 13 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-13.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #13" vspace="10" width="562" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #14 – More Cookies…</span></h2>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 14 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-14.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #14" vspace="10" width="562" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">Empty Calories Pic #15 – And We Can’t Forget 
Pastries</span></h2>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;">It’s not easy for me to add this photo, because I lived 
on Entenmann’s Chocolate Chip Cookies and the Golden Chocolate Cake growing up. 
The amount of sugar in these pastries is jaw dropping; only 9 cookies is over 33 
grams of sugar, which is 7 teaspoons of sugar. A box is 33 cookies, which is 121 
grams of sugar (30 teaspoons of sugar) and 1500+ calories.</span></div>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif;"><img alt="empty calories and carbs 15 Empty Calories At A Grocery Store Near You!" border="0" height="339" hspace="10" src="http://www.builtlean.com/wp-content/uploads/2011/05/empty-calories-and-carbs-15.jpg" style="border-width: 0px;" title="Empty Calories & Carbs #15" vspace="10" width="562" /></span></center>
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<span class="Apple-style-span" style="color: #444444; font-family: "Trebuchet MS", sans-serif; font-size: x-small;">What percentage of a grocery store do you think is empty 
carbs & calories?</span></h2>

cakes, calories, candy, carbs, cereal, chips, cookies, juice, nutrition, soda, sugar, waffles

Empty Calories: Shoppers beware

As I’ve learned more about nutrition, I’ve become increasingly aware of the ubiquity of foods that offer almost no nutritional value what...

I love, love, love a bounty of beautiful fresh fruits. They are Mother Nature’s ultimate multivitamin and a powerhouse of antioxidants and enzymes, but did you know that there are optimum strategies and times to eat fruit?<br>
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVCbHcRiFvmauRVH26eGR_2tatnNB5OEppKg6VAIFelL6NnR_syWhzqTzYbJ3bQAdxvcTsZL2RNLaIqEPLBh7-iMSrbO-wc5iqL18-aFsd6bc9lDP1U2YVitVvVhUSs_RmobZjIu-WXLns/s1600/All-Fruit-Wallpaper.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVCbHcRiFvmauRVH26eGR_2tatnNB5OEppKg6VAIFelL6NnR_syWhzqTzYbJ3bQAdxvcTsZL2RNLaIqEPLBh7-iMSrbO-wc5iqL18-aFsd6bc9lDP1U2YVitVvVhUSs_RmobZjIu-WXLns/s640/All-Fruit-Wallpaper.jpg" width="640"></a></div><br>
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Fruit is a carbohydrate which means that it is converted to simple sugars for immediate energy. Essentially, when these sugars are not used they are converted and stored as fat. To fully utilize this energy, eat fruit around these times:<br>
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<div style="text-align: justify;"><span style="color: #3366ff;"><strong><span style="text-decoration: underline;">Breakfast</span></strong></span><br>
<strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnud7KRs-kEmi0QRqka4px4SR0t61q64_eFHJP9_omJljK4hLhtlV9U6Aqr3Gf_lvukWurBe6iPvZOk5NuleMmO5_zFMw_oyeekiMU7makpT7rb-DaQrLW3vQu8rQYBFCpP3eNh1nSRjrV/s1600/Fruit-Salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnud7KRs-kEmi0QRqka4px4SR0t61q64_eFHJP9_omJljK4hLhtlV9U6Aqr3Gf_lvukWurBe6iPvZOk5NuleMmO5_zFMw_oyeekiMU7makpT7rb-DaQrLW3vQu8rQYBFCpP3eNh1nSRjrV/s320/Fruit-Salad.jpg" width="320"></a>When you are breaking your night’s <strong>“starvation” cycle</strong> and the stomach is fully empty. This is especially important because your body will be able to fully absorb all of the vitamins, fiber and healthy carbohydrates that it needs to function in good health. <br>
 </div><div style="text-align: justify;"><span style="color: #3366ff;"><strong><span style="text-decoration: underline;">Pre-/Post- Workout</span></strong></span><br>
<strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;">Another fantastic time to eat fruit is either right before, right after, or both pre- and post- working out. Our bodies will use fruit sugars for immediate energy and for refilling depleted energy stores.</div><div style="text-align: justify;"><b></b> </div><div style="text-align: justify;"><u><span style="color: blue;">When NOT to consume FRUIT</span></u></div><div style="text-align: justify;"><u><span style="color: blue;"></span></u> </div><div style="text-align: justify;">Like previously stated, when energy from fruits is not used, it leads to weight gain. For people striving for weight loss it may be best to avoid this possible side effect by not eating fruit during these sedentary times:<br>
 </div><div style="text-align: justify;"><strong><span style="color: #3366ff; text-decoration: underline;">Before Bed</span></strong><br>
<strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;">Obviously you will not need quick energy while you are sleeping. Some people find that they have restless sleep if they eat fruits and carbohydrates too close to bed. A good rule of thumb is not less than 3 hours prior to lights-out.<br>
 </div><div style="text-align: justify;"><span style="color: #3366ff;"><strong><span style="text-decoration: underline;">During Weight Loss Plateaus</span></strong></span><br>
<strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;">If you are really struggling overcoming weight loss issues it may be a good strategy to employ a “<span style="color: red;"><strong>no fruit after lunch</strong>” <strong>rule</strong></span>. This might just give your body the edge and caloric deficit it needs to utilize fat stores as energy.  With this being said, look for other weight loss inhibitors within your diet and don’t necessarily blame fruit right away. <br>
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7rLrV0kGUBWQgIbkwiIN0vWKCO4j5DRHWz-pf43kWqbv80h5sB6g_OrN5ZS_mNkUKi3KNV_Kku_VfO1Fv7txbIRjfzbVV-cV8hkWQROfAAZOc9DE9ZvPT2YWs4CLWxpF_WAF4mCps3-Dw/s1600/sugarinfruit.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7rLrV0kGUBWQgIbkwiIN0vWKCO4j5DRHWz-pf43kWqbv80h5sB6g_OrN5ZS_mNkUKi3KNV_Kku_VfO1Fv7txbIRjfzbVV-cV8hkWQROfAAZOc9DE9ZvPT2YWs4CLWxpF_WAF4mCps3-Dw/s320/sugarinfruit.jpg" width="270"></a></div>Five fruits to avoid if you want to reduce belly fat are  bananas, pineapples, mangoes, dates and grapes. These fruits top the chart for  highest sugar content. Excess sugar in the diet is stored as fat in the body and  tends to show in the abdominal region<br>
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 </div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg"></a></div>

bed, best time to eat fruit, consume, diet, energy, fat, fruit, post workout, pre workout, sugar, weight gain, weightloss

The best and worst times to eat fruit

I love, love, love a bounty of beautiful fresh fruits. They are Mother Nature’s ultimate multivitamin and a powerhouse of antioxidants and e...

Posted by Alyssa Schomaker / Thursday, October 24, 2013 / No comments / cakes , calories , candy , carbs , cereal , chips , cookies , juice , nutrition , soda , sugar , waffles

Empty Calories: Shoppers beware

Posted by Alyssa Schomaker / Thursday, August 22, 2013 / No comments / bed , best time to eat fruit , consume , diet , energy , fat , fruit , post workout , pre workout , sugar , weight gain , weightloss

The best and worst times to eat fruit

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