9 Reasons To Avoid Mobility Training
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Why might someone not want to do mobility training? Here are some important reasons:
Make an informed choice
Here’s Liv’s hit-list of reasons to skip mobility training:
- Poor Circulation: Avoid mobility training if you don’t want to improve or maintain good blood circulation, which aids muscle recovery and reduces soreness.
- Low Energy Levels: Mobility training increases oxygen flow to the brain and muscles, boosting energy. Skip it if you prefer feeling sluggish!
- Digestive Health: Stretches that rotate the torso aid digestion and relieve bloating. Definitely best to avoid it if you’re uninterested in improving digestive health.
- Joint Health: Mobility work stimulates synovial fluid production, reducing joint friction and promoting longevity. You can skip it if you don’t care about comfortable movement.
- Sleep Quality: Gentle stretching triggers relaxation, aiding restful sleep. Avoid it if you enjoy restless nights!
- Pain Tolerance: Stretching trains the nervous system to handle discomfort better. Skip it if you prefer suffering 🙂
- Headache Reduction: Mobility work relieves tension in the neck and shoulders, reducing the occurrence and severity of headaches. No need to do it if you’re fine with frequent headaches.
- Immune System Support: Mobility training boosts lymphatic circulation, aiding the immune system. Avoid it if you prefer your immune system to get exciting in a bad way.
- Stress Reduction: Mobility exercises release endorphins and lower cortisol levels, reducing stress. So, it is certainly best to skip it if you prefer feeling stressed and enjoy the many harmful symptoms of high cortisol levels!
For more on all of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Mobility As Though A Sporting Pursuit: Train For The Event Of Your Life!
Take care!
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Vegan Eager for Milk Alternatives
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It’s Q&A Day at 10almonds!
Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives
Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!
We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!
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Hair-Loss Remedies, By Science
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10almonds Gets Hairy
Hair loss is a thing that at some point affects most men and a large minority of women. It can be a source of considerable dysphoria for both, as it’s often seen as a loss of virility/femininity respectively, and is societally stigmatized in various ways.
Today we’re going to focus on the most common kind: androgenic alopecia, which is called “male pattern baldness” in men and “female pattern baldness” in women, despite being the same thing.
We won’t spend a lot of time on the science of why this happens (we’re going to focus on the remedies instead), but suffice it to say that genes and hormones both play a role, with dihydrogen testosterone (DHT) being the primary villain in this case.
We’ve talked before about the science of 5α-reductase inhibitors to block the conversion of regular testosterone* to DHT, its more potent form:
One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…
*We all make this to a greater or lesser degree, unless we have had our ovaries/testes removed.
Finasteride
Finasteride is a 5α-reductase inhibitor that performs similarly to saw palmetto, but comes in tiny pills instead of needing to take a much higher dose of supplement (5mg of finasteride is comparable in efficacy to a little over 300mg of saw palmetto).
Does it work? Yes!
Any drawbacks? A few:
- It’ll take 3–6 months to start seeing effects. This is because of the hormonal life-cycle of human hairs.
- Common side-effects include ED.
- It is popularly labelled/prescribed as “only for men”
On that latter point: the warnings about this are severe, detailing how women must not take it, must not even touch it if it has been cut up or crushed.
However… That’s because it can carry a big risk to our unborn fetuses. So, if we are confident we definitely don’t have one of those, it’s not actually applicable to us.
That said, finasteride’s results in women aren’t nearly so clear-cut as in men (though also, there has been less research, largely because of the above). Here’s an interesting breakdown in more words than we have room for here:
Finasteride for Women: Everything You Need to Know
Spironolactone
This one’s generally prescribed to women, not men, largely because it’s the drug sometimes popularly known as a “chemical castration” drug, which isn’t typically great marketing for men (although it can be applied topically, which will have less of an effect on the rest of the body). For women, this risk is simply not an issue.
We’ll be brief on this one, but we’ll just drop this, so that you know it’s an option that works:
❝Spironolactone is an effective and safe treatment of androgenic alopecia which can enhance the efficacy when combined with other conventional treatments such as minoxidil.
Topical spironolactone is safer than oral administration and is suitable for both male and female patients, and is expected to become a common drug for those who do not have a good response to minoxidil❞
Minoxidil
This one is available (to men and women) without prescription. It’s applied topically, and works by shortcutting the hair’s hormonal growth cycle, to reduce the resting phase and kick it into a growth phase.
Does it work? Yes!
Any drawbacks? A few:
- Whereas you’ll remember finasteride takes 3–6 months to see any effect, this one will have an effect very quickly
- Specifically, the immediate effect is: your rate of hair loss will appear to dramatically speed up
- This happens because when hairs are kicked into their growth phase if they were in a resting phase, the first part of that growth phase is to shed each old hair to make room for the new one
- You’ll then need the same 3–6 months as with finasteride, to see the regrowth effects
- If you stop using it, you will immediately shed whatever hair you gained by this method
Why do people choose this over finasteride? For one of three reasons, mainly:
- They are women, and not offered finasteride
- They are men, and do not want the side effects of finasteride
- They just saw an ad and tried it
As to how it works:
Some final notes:
There are some other contraindications and warnings with each of these drugs by the way, so do speak with your doctor/pharmacist. For example:
- Finasteride can tax the liver a little
- Spironolactone can reduce bone turnover
- Minoxidil is a hypotensive; this shouldn’t be an issue for most people, but for some people it could be a problem
There are other hair loss remedies and practices, but the above three are the heavy-hitters, so that’s what we spent our time/space on today. We’ll perhaps cover the less powerful (but less risky) options one of these days.
Meanwhile, take care!
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Sprout Your Seeds, Grains, Beans, Etc
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Good Things Come In Small Packages
“Sprouting” grains and seeds—that is, allowing them to germinate and begin to grow—enhances their nutritional qualities, boosting their available vitamins, minerals, amino acids, and even antioxidants.
You may be thinking: surely whatever nutrients are in there, are in there already; how can it be increased?
Well, the grand sweeping miracle of life itself is beyond the scope of what we have room to cover today, but in few words: there are processes that allow plants to transform stuff into other stuff, and that is part of what is happening.
Additionally, in the cases of some nutrients, they were there already, but the sprouting process allows them to become more available to us. Think about the later example of how it’s easier to eat and digest a ripe fruit than an unripe one, and now scale that back to a seed and a sprouted seed.
A third way that sprouting benefits us is by reducing“antinutrients”, such as phytic acid.
Let’s drop a few examples of the “what”, before we press on to the “how”:
- Enhancement of attributes of cereals by germination and fermentation: a review
- Sprouting characteristics and associated changes in nutritional composition of cowpea (Vigna unguiculata)
- Phytic acid, in vitro protein digestibility, dietary fiber, and minerals of pulses as influenced by processing methods
- Effects of germination on the nutritional properties, phenolic profiles, and antioxidant activities of buckwheat
- Effect of several germination treatments on phosphatases activities and degradation of phytate in faba bean (Vicia faba L.) and azuki bean (Vigna angularis L.)
Sounds great! How do we do it?
First, take the seeds, grains, nuts, beans, etc that you’re going to sprout. Fine examples to try for a first sprouting session include:
- Grains: buckwheat, brown rice, quinoa
- Legumes: soy beans, black beans, kidney beans
- Greens: broccoli, mustard greens, radish
- Nuts/seeds: almonds, pumpkin seeds, chia seeds
Note: whatever you use should be as unprocessed as possible to start with:
- On the one hand, you’d be surprised how often “life finds a way” when it comes to sprouting ridiculous choices
- On the other hand, it’s usually easier if you’re not trying to sprout blanched almonds, split lentils, rolled oats, or toasted hulled buckwheat.
Second, you will need clean water, a jar with a lid, muslin cloth or similar, and a rubber band.
Next, take an amount of the plants you’ll be sprouting. Let’s say beans of some kind. Try it with ¼ cup to start with; you can do bigger batches once you’re more confident of your setup and the process.
Rinse and soak them for at least 24 hours. Take care to add more water than it looks like you’ll need, because those beans are thirsty, and sprouting is thirsty work.
Drain, rinse, and put them in a clean glass jar, covering with just the muslin cloth in place of the lid, held in place by the rubber band. No extra water in it this time, and you’re going to be storing the jar upside down (with ventilation underneath, so for example on some sort of wire rack is ideal) in a dark moderately warm place (e.g. 80℉ / 25℃ is often ideal, but it doesn’t have to be exact, you have wiggle-room, and some things will enjoy a few degrees cooler or warmer than that)
Each day, rinse and replace until you see that they are sprouting. When they’re sprouting, they’re ready to eat!
Unless you want to grow a whole plant, in which case, go for it (we recommend looking for a gardening guide in that case).
But watch out!
That 80℉ / 25℃ temperature at which our sprouting seeds, beans, grains etc thrive? There are other things that thrive at that temperature too! Things like:
- E. coli
- Salmonella
- Listeria
…amongst others.
So, some things to keep you safe:
- If it looks or smells bad, throw it out
- If in doubt, throw it out
- Even if it looks perfect, blanch it (by boiling it in water for 30 seconds, before rinsing it in cold water to take it back to a colder temperature) before eating it or refrigerating it for later.
- When you come back to get it from the fridge, see once again points 1 and 2 above.
- Ideally you should enjoy sprouted things within 5 days.
Want to know more about sprouting?
You’ll love this book that we reviewed recently:
The Sprout Book – by Doug Evans
Enjoy!
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Ginkgo Biloba, For Memory And, Uh, What Else Again?
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Ginkgo biloba, for memory and, uh, what else again?
Ginkgo biloba extract has enjoyed use for thousands of years for an assortment of uses, and has made its way from Traditional Chinese Medicine, to the world supplement market at large. See:
Ginkgo biloba: A Treasure of Functional Phytochemicals with Multimedicinal Applications
But what does the science say about the specific claims?
Antioxidant & anti-inflammatory
We’re going to lump these two qualities together for examination, since one invariably leads to the other.
A quick note: things that have antioxidant and anti-inflammatory properties, often also help guard against cancer and aging. However, in this case, there are few good studies pertaining to anti-aging, and none that we could find pertaining to anti-cancer potential.
So, does it have antioxidant and anti-inflammatory properties, first?
Yes, it has potent antioxidants that do fight inflammation; this is clear, from an abundance of in vitro and in vivo studies, including with human patients:
- Properties of Ginkgo biloba L.: incl. Antioxidant Characterization
- Anti-inflammatory effects of Ginkgo biloba extract against hippocampal neuronal injury
- Gingko biloba-derived lactone prevents osteoarthritis by activating anti-inflammatory signaling pathway
- The anti-inflammatory properties of Ginkgo biloba for the treatment of pulmonary diseases
In short: it helps, and there’s plenty of science for it.
What about anti-aging effects?
For this, there is science, but a lot of the science is not great. As one team of researchers concluded while doing a research review of their own:
❝Based on the reviewed information regarding EGb’s effects in vitro and in vivo, most have reported very positive outcomes with strong statistical analyses, indicating that EGb must have some sort of beneficial effect.
However, information from the reported clinical trials involving EGb are hardly conclusive since many do not include information such as the participant’s age and physical condition, drug doses administered, duration of drug administered as well as suitable control groups for comparison.
We therefore call on clinicians and clinician-scientists to establish a set of standard and reliable standard operating procedure for future clinical studies to properly evaluate EGb’s effects in the healthy and diseased person since it is highly possible it possesses beneficial effects.❞
Translation from sciencese: “These results are great, but come on, please, we are begging you to use more robust methodology”
If you’d like to read the review in question, here it is:
Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases
Does it have cognitive enhancement effects?
The claims here are generally that it helps:
- improve memory
- improve focus
- reduce cognitive decline
- reduce anxiety and depression
Let’s break these down:
Does it improve memory and cognition?
Ginkgo biloba was quite popular for memory 20+ years ago, and perhaps had an uptick in popularity in the wake of the 1999 movie “Analyze This” in which the protagonist psychiatrist mentions taking ginkgo biloba, because “it helps my memory, and I forget what else”.
Here are a couple of studies from not long after that:
- A double-blind, placebo-controlled, randomized trial of Ginkgo biloba in cognitively intact older adults: neuropsychological findings
- Effects of Ginkgo biloba on mental functioning in healthy volunteers
In short:
- in the first study, it helped in standardized tests of memory and cognition (quite convincing)
- In the second study, it helped in subjective self-reports of mental wellness (also placebo-controlled)
On the other hand, here’s a more recent research review ten years later, that provides measures of memory, executive function and attention in 1132, 534 and 910 participants, respectively. That’s quite a few times more than the individual studies we cited above, by the way. They concluded:
❝We report that G. biloba had no ascertainable positive effects on a range of targeted cognitive functions in healthy individuals❞
Read: Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis
Our (10almonds) conclusion: we can’t say either way, on this one.
Does it have neuroprotective effects (i.e., against cognitive decline)?
Yes—probably by the same mechanism will discuss shortly.
- Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer’s Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Treatment effects of Ginkgo biloba extract on symptoms of dementia: meta-analysis of randomized controlled trials
Can it help against depression and anxiety?
Yes—but probably indirectly by the mechanism we’ll get to in a moment:
- Role of Ginkgo biloba extract as an adjunctive treatment of elderly patients with depression
- Ginkgo biloba in generalized anxiety disorder and adjustment disorder with anxious mood
Likely this helps by improving blood flow, as illustrated better per:
Efficacy of ginkgo biloba extract as augmentation of venlafaxine in treating post-stroke depression
Which means…
Bonus: improved blood flow
This mechanism may support the other beneficial effects.
See: Ginkgo biloba extract improves coronary blood flow in healthy elderly adults
Is it safe?
Ginkgo biloba extract* is generally recognized as safe.
- However, as it improves blood flow, please don’t take it if you have a bleeding disorder.
- Additionally, it may interact badly with SSRIs, so you might want to avoid it if you’re taking such (despite it having been tested and found beneficial as an adjuvant to citalopram, an SSRI, in one of the studies above).
- No list of possible contraindications can be exhaustive, so please consult your own doctor/pharmacist before taking something new.
*Extract, specifically. The seeds and leaves of this plant are poisonous. Sometimes “all natural” is not better.
Where can I get it?
As ever, we don’t sell it (or anything else), but here’s an example product on Amazon
Enjoy!
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As Nuns Disappear, Many Catholic Hospitals Look More Like Megacorporations
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ST. LOUIS — Inside the more than 600 Catholic hospitals across the country, not a single nun can be found occupying a chief executive suite, according to the Catholic Health Association.
Nuns founded and led those hospitals in a mission to treat sick and poor people, but some were also shrewd business leaders. Sister Irene Kraus, a former chief executive of Daughters of Charity National Health System, was famous for coining the phrase “no margin, no mission.” It means hospitals must succeed — generating enough revenue to exceed expenses — to fulfill their original mission.
The Catholic Church still governs the care that can be delivered to millions in those hospitals each year, using religious directives to ban abortions and limit contraceptives, in vitro fertilization, and medical aid in dying.
But over time, that focus on margins led the hospitals to transform into behemoths that operate for-profit subsidiaries and pay their executives millions, according to hospital tax filings. These institutions, some of which are for-profit companies, now look more like other megacorporations than like the charities for the destitute of yesteryear.
The absence of nuns in the top roles raises the question, said M. Therese Lysaught, a Catholic moral theologist and professor at Loyola University Chicago: “What does it mean to be a Catholic hospital when the enterprise has been so deeply commodified?”
The St. Louis area serves as the de facto capital of Catholic hospital systems. Three of the largest are headquartered here, along with the Catholic hospital lobbying arm. Catholicism is deeply rooted in the region’s culture. During Pope John Paul II’s only U.S. stop in 1999, he led Mass downtown in a packed stadium of more than 100,000 people.
For a quarter century, Sister Mary Jean Ryan led SSM Health, one of those giant systems centered on St. Louis. Now retired, the 86-year-old said she was one of the last nuns in the nation to lead a Catholic hospital system.
Ryan grew up Catholic in Wisconsin and joined a convent while in nursing school in the 1960s, surprising her family. She admired the nuns she worked alongside and felt they were living out a higher purpose.
“They were very impressive,” she said. “Not that I necessarily liked all of them.”
Indeed, the nuns running hospitals defied the simplistic image often ascribed to them, wrote John Fialka in his book “Sisters: Catholic Nuns and the Making of America.”
“Their contributions to American culture are not small,” he wrote. “Ambitious women who had the skills and the stamina to build and run large institutions found the convent to be the first and, for a long time, the only outlet for their talents.”
This was certainly true for Ryan, who climbed the ranks, working her way from nurse to chief executive of SSM Health, which today has hospitals in Illinois, Missouri, Oklahoma, and Wisconsin.
The system was founded more than a century ago when five German nuns arrived in St. Louis with $5. Smallpox swept through the city and the Sisters of St. Mary walked the streets offering free care to the sick.
Their early foray grew into one of the largest Catholic health systems in the country, with annual revenue exceeding $10 billion, according to its 2023 audited financial report. SSM Health treats patients in 23 hospitals and co-owns a for-profit pharmacy benefit manager, Navitus, that coordinates prescriptions for 14 million people.
But Ryan, like many nuns in leadership roles in recent decades, found herself confronted with an existential crisis. As fewer women became nuns, she had to ensure the system’s future without them.
When Ron Levy, who is Jewish, started at SSM as an administrator, he declined to lead a prayer in a meeting, Ryan recounted in her book, “On Becoming Exceptional.”
“Ron, I’m not asking you to be Catholic,” she recalled telling him. “And I know you’ve only been here two weeks. So, if you’d like to make it three, I suggest you be prepared to pray the next time you’re asked.”
Levy went on to serve SSM for more than 30 years — praying from then on, Ryan wrote.
In Catholic hospitals, meetings are still likely to start with a prayer. Crucifixes often adorn buildings and patient rooms. Mission statements on the walls of SSM facilities remind patients: “We reveal the healing presence of God.”
Above all else, the Catholic faith calls on its hospitals to treat everyone regardless of race, religion, or ability to pay, said Diarmuid Rooney, a vice president of the Catholic Health Association. No nuns run the trade group’s member hospitals, according to the lobbying group. But the mission that compelled the nuns is “what compels us now,” Rooney said. “It’s not just words on a wall.”
The Catholic Health Association urges its hospitals to evaluate themselves every three years on whether they’re living up to Catholic teachings. It created a tool that weighs seven criteria, including how a hospital acts as an extension of the church and cares for poor and marginalized patients.
“We’re not relying on hearsay that the Catholic identity is alive and well in our facilities and hospitals,” Rooney said. “We can actually see on a scale where they are at.”
The association does not share the results with the public.
At SSM Health, “our Catholic identity is deeply and structurally ingrained” even with no nun at the helm, spokesperson Patrick Kampert said. The system reports to two boards. One functions as a typical business board of directors while the other ensures the system abides by the rules of the Catholic Church. The church requires the majority of that nine-member board to be Catholic. Three nuns currently serve on it; one is the chair.
Separately, SSM also is required to file an annual report with the Vatican detailing the ways, Kampert said, “we deepen our Catholic identity and further the healing ministry of Jesus.” SSM declined to provide copies of those reports.
From a business perspective, though, it’s hard to distinguish a Catholic hospital system like SSM from a secular one, said Ruth Hollenbeck, a former Anthem insurance executive who retired in 2018 after negotiating Missouri hospital contracts. In the contracts, she said, the difference amounted to a single paragraph stating that Catholic hospitals wouldn’t do anything contrary to the church’s directives.
To retain tax-exempt status under Internal Revenue Service rules, all nonprofit hospitals must provide a “benefit” to their communities such as free or reduced-price care for patients with low incomes. But the IRS provides a broad definition of what constitutes a community benefit, which gives hospitals wide latitude to justify not needing to pay taxes.
On average, the nation’s nonprofit hospitals reported that 15.5% of their total annual expenses were for community benefits in 2020, the latest figure available from the American Hospital Association.
SSM Health, including all of its subsidiaries, spent proportionately far less than the association’s average for individual hospitals, allocating roughly the same share of its annual expenses to community efforts over three years: 5.1% in 2020, 4.5% in 2021, and 4.9% in 2022, according to a KFF Health News analysis of its most recent publicly available IRS filings and audited financial statements.
A separate analysis from the Lown Institute think tank placed five Catholic systems — including the St. Louis region’s Ascension — on its list of the 10 health systems with the largest “fair share” deficits, which means receiving more in tax breaks than what they spent on the community. And Lown said three St. Louis-area Catholic health systems — Ascension, SSM Health, and Mercy — had fair share deficits of $614 million, $235 million, and $92 million, respectively, in the 2021 fiscal year.
Ascension, Mercy, and SSM disputed Lown’s methodology, arguing it doesn’t take into account the gap between the payments they receive for Medicaid patients and the cost of delivering their care. The IRS filings do.
But, Kampert said, many of the benefits SSM provides aren’t reflected in its IRS filings either. The forms reflect “very simplistic calculations” and do not accurately represent the health system’s true impact on the community, he said.
Today, SSM Health is led by longtime business executive Laura Kaiser. Her compensation in 2022 totaled $8.4 million, including deferred payments, according to its IRS filing. Kampert defended the amount as necessary “to retain and attract the most qualified” candidate.
By contrast, SSM never paid Ryan a salary, giving instead an annual contribution to her convent of less than $2 million a year, according to some tax filings from her long tenure. “I didn’t join the convent to earn money,” Ryan said.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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Watermelon vs Grapes – Which is Healthier?
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Our Verdict
When comparing watermelon to grapes, we picked the watermelon.
Why?
It was close! And certainly both are very healthy.
Both fruits are (like most fruits) good sources of water, fiber, vitamins, and minerals. Any sugar content (of which grapes are slightly higher) is offset by their fiber content and polyphenols.
See: Which Sugars Are Healthier, And Which Are Just The Same?
While both are good sources of vitamins A and C, watermelon has about 10x as much vitamin A, and about 6x as much vitamin C (give or take individual plants, how they were grown, etc, but the overall balance is clearly in watermelon’s favor).
When it comes to antioxidants, both fruits are good, but again watermelon is the more potent source. Grapes famously contain resveratrol, and they also contain quercetin, albeit you’d have to eat quite a lot of grapes to get a large portion.
Now, having to eat a lot of grapes might not sound like a terrible fate (who else finds that the grapes are gone by the time the groceries are put away?), but we are comparing the fruits here, and on a list of “100 best foods for quercetin”, for example, grapes took 99th place.
Watermelon’s main antioxidant meanwhile is lycopene, and watermelon is one of the best sources of lycopene in existence (better even than tomatoes).
We’ll have to do a main feature about lycopene sometime soon, so watch this space
Take care!
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