The Borderline Personality Disorder Workbook – by Dr. Daniel Fox

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Personality disorders in general get a bad rep. In part, because their names and descriptions often focus on how the disorders affect other people, rather than how they affect the actual sufferer:

  • “This disorder gives you cripplingly low self-esteem; we call it Evil Not-Quite-Human Disorder”
  • “This disorder makes you feel unloveable; we call it Abusive Bitch Disorder”
  • …etc

Putting aside the labels and stigma, it turns out that humans sometimes benefit from help. In the case of BPD, characterized by such things as difficult moods and self-sabotage, the advice in this book can help anyone struggling with those (and related) issues.

The style of the book is both textbook, and course. It’s useful to proceed through it methodically, and doing the exercises is good too. We recommend getting the print edition, not the Kindle edition, so that you can check off boxes, write in it (pencil, if you like!), etc.

Bottom line: if you or a loved one suffers from BPD symptoms (whether or not you/they would meet criteria for diagnosis), this book can help a lot.

Click here to check out the BPD Workbook, and retake control of your life!

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  • How to Think Like Leonardo da Vinci – by Michael J. Gelb

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    Authors often try to bring forward the best minds of the distant past, and apply them to today’s world. One could fill a library with business advice adaptations from Sun Tzu’s Art of War alone, same goes for Miyamoto Musashi’s Book of Five Rings, and let’s not get started on Niccolò Machiavelli. What makes this book different?

    Michael Gelb explores the principles codified and used by the infamous Renaissance Man to do exactly what he did: pretty much everything. Miyamoto Musashi had no interest in business, but Leonardo da Vinci really did care a lot about learning, creating, problem-solving, human connections, and much more. And best of all, he took notes. So many notes, for himself, of which we now enjoy the benefit.

    How To Think Like Leonardo da Vinci explores these notes and their application by the man himself, and gives real, practical examples of how you can (and why you should) put them into action in your daily life, no matter whether you are a big business CEO or a local line cook or a reclusive academic, Leonardo has lessons for you.

    See today’s book on Amazon!

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  • California Is Investing $500M in Therapy Apps for Youth. Advocates Fear It Won’t Pay Off.

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    With little pomp, California launched two apps at the start of the year offering free behavioral health services to youths to help them cope with everything from living with anxiety to body acceptance.

    Through their phones, young people and some caregivers can meet BrightLife Kids and Soluna coaches, some who specialize in peer support or substance use disorders, for roughly 30-minute virtual counseling sessions that are best suited to those with more mild needs, typically those without a clinical diagnosis. The apps also feature self-directed activities, such as white noise sessions, guided breathing, and videos of ocean waves to help users relax.

    “We believe they’re going to have not just great impact, but wide impact across California, especially in places where maybe it’s not so easy to find an in-person behavioral health visit or the kind of coaching and supports that parents and young people need,” said Gov. Gavin Newsom’s health secretary, Mark Ghaly, during the Jan. 16 announcement.

    The apps represent one of the Democratic governor’s major forays into health technology and come with four-year contracts valued at $498 million. California is believed to be the first state to offer a mental health app with free coaching to all young residents, according to the Department of Health Care Services, which operates the program.

    However, the rollout has been slow. Only about 15,000 of the state’s 12.6 million children and young adults have signed up for the apps, school counselors say they’ve never heard of them, and one of the companies isn’t making its app available on Android phones until summer.

    Advocates for youth question the wisdom of investing taxpayer dollars in two private companies. Social workers are concerned the companies’ coaches won’t properly identify youths who need referrals for clinical care. And the spending is drawing lawmaker scrutiny amid a state deficit pegged at as much as $73 billion.

    An App for That

    Newsom’s administration says the apps fill a need for young Californians and their families to access professional telehealth for free, in multiple languages, and outside of standard 9-to-5 hours. It’s part of Newsom’s sweeping $4.7 billion master plan for kids’ mental health, which was introduced in 2022 to increase access to mental health and substance use support services. In addition to launching virtual tools such as the teletherapy apps, the initiative is working to expand workforce capacity, especially in underserved areas.

    “The reality is that we are rarely 6 feet away from our devices,” said Sohil Sud, director of Newsom’s Children and Youth Behavioral Health Initiative. “The question is how we can leverage technology as a resource for all California youth and families, not in place of, but in addition to, other behavioral health services that are being developed and expanded.”

    The virtual platforms come amid rising depression and suicide rates among youth and a shortage of mental health providers. Nearly half of California youths from the ages of 12 to 17 report having recently struggled with mental health issues, with nearly a third experiencing serious psychological distress, according to a 2021 study by the UCLA Center for Health Policy Research. These rates are even higher for multiracial youths and those from low-income families.

    But those supporting youth mental health at the local level question whether the apps will move the needle on climbing depression and suicide rates.

    “It’s fair to applaud the state of California for aggressively seeking new tools,” said Alex Briscoe of California Children’s Trust, a statewide initiative that, along with more than 100 local partners, works to improve the social and emotional health of children. “We just don’t see it as fundamental. And we don’t believe the youth mental health crisis will be solved by technology projects built by a professional class who don’t share the lived experience of marginalized communities.”

    The apps, BrightLife Kids and Soluna, are operated by two companies: Brightline, a 5-year-old venture capital-backed startup; and Kooth, a London-based publicly traded company that has experience in the U.K. and has also signed on some schools in Kentucky and Pennsylvania and a health plan in Illinois. In the first five months of Kooth’s Pennsylvania pilot, 6% of students who had access to the app signed up.

    Brightline and Kooth represent a growing number of health tech firms seeking to profit in this space. They beat out dozens of other bidders including international consulting companies and other youth telehealth platforms that had already snapped up contracts in California.

    Although the service is intended to be free with no insurance requirement, Brightline’s app, BrightLife Kids, is folded into and only accessible through the company’s main app, which asks for insurance information and directs users to paid licensed counseling options alongside the free coaching. After KFF Health News questioned why the free coaching was advertised below paid options, Brightline reordered the page so that, even if a child has high-acuity needs, free coaching shows up first.

    The apps take an expansive view of behavioral health, making the tools available to all California youth under age 26 as well as caregivers of babies, toddlers, and children 12 and under. When KFF Health News asked to speak with an app user, Brightline connected a reporter with a mother whose 3-year-old daughter was learning to sleep on her own.

    ‘It’s Like Crickets’

    Despite being months into the launch and having millions in marketing funds, the companies don’t have a definitive rollout timeline. Brightline said it hopes to have deployed teams across the state to present the tools in person by midyear. Kooth said developing a strategy to hit every school would be “the main focus for this calendar year.”

    “It’s a big state — 58 counties,” Bob McCullough of Kooth said. “It’ll take us a while to get to all of them.”

    So far BrightLife Kids is available only on Apple phones. Brightline said it’s aiming to launch the Android version over the summer.

    “Nobody’s really done anything like this at this magnitude, I think, in the U.S. before,” said Naomi Allen, a co-founder and the CEO of Brightline. “We’re very much in the early innings. We’re already learning a lot.”

    The contracts, obtained by KFF Health News through a records request, show the companies operating the two apps could earn as much as $498 million through the contract term, which ends in June 2027, months after Newsom is set to leave office. And the state is spending hundreds of millions more on Newsom’s virtual behavioral health strategy. The state said it aims to make the apps available long-term, depending on usage.

    The state said 15,000 people signed up in the first three months. When KFF Health News asked how many of those users actively engaged with the app, it declined to say, noting that data would be released this summer.

    KFF Health News reached out to nearly a dozen California mental health professionals and youths. None of them were aware of the apps.

    “I’m not hearing anything,” said Loretta Whitson, executive director of the California Association of School Counselors. “It’s like crickets.”

    Whitson said she doesn’t think the apps are on “anyone’s” radar in schools, and she doesn’t know of any schools that are actively advertising them. Brightline will be presenting its tool to the counselor association in May, but Whitson said the company didn’t reach out to plan the meeting; she did.

    Concern Over Referrals

    Whitson isn’t comfortable promoting the apps just yet. Although both companies said they have a clinical team on staff to assist, Whitson said she’s concerned that the coaches, who aren’t all licensed therapists, won’t have the training to detect when users need more help and refer them to clinical care.

    This sentiment was echoed by other school-based social workers, who also noted the apps’ duplicative nature — in some counties, like Los Angeles, youths can access free virtual counseling sessions through Hazel Health, a for-profit company. Nonprofits, too, have entered this space. For example, Teen Line, a peer-to-peer hotline operated by Southern California-based Didi Hirsch Mental Health Services, is free nationwide.

    While the state is also funneling money to the schools as part of Newsom’s master plan, students and school-based mental health professionals voiced confusion at the large app investment when, in many school districts, few in-person counseling roles exist, and in some cases are dwindling.

    Kelly Merchant, a student at College of the Desert in Palm Desert, noted that it can be hard to access in-person therapy at her school. She believes the community college, which has about 15,000 students, has only one full-time counselor and one part-time bilingual counselor. She and several students interviewed by KFF Health News said they appreciated having engaging content on their phone and the ability to speak to a coach, but all said they’d prefer in-person therapy.

    “There are a lot of people who are seeking therapy, and people close to me that I know. But their insurances are taking forever, and they’re on the waitlist,” Merchant said. “And, like, you’re seeing all these people struggle.”

    Fiscal conservatives question whether the money could be spent more effectively, like to bolster county efforts and existing youth behavioral health programs.

    Republican state Sen. Roger Niello, vice chair of the Senate Budget and Fiscal Review Committee, noted that California is forecasted to face deficits for the next three years, and taxpayer watchdogs worry the apps might cost even more in the long run.

    “What starts as a small financial commitment can become uncontrollable expenses down the road,” said Susan Shelley of the Howard Jarvis Taxpayers Association.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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.

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  • How To Manage Your Mood With Food (8 Ways)

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    It is hard to be mentally healthy for long without good diet. Food can not only affect our mood directly, but also indirectly because of how our brain works (or doesn’t, if we don’t have the right nutrients, or it is being sabotaged in some other dietary fashion).

    Selecting the food for setting the mood

    Mind, the mental health charity, have these advices to share (with some bonus notes of our own):

    1. Eat regularly: blood sugar peaks and troughs can heighten feelings of tiredness, irritability, or depression. Instead, enjoy foods that are high in energy but low in glycemic index, such as nuts, seeds, and oats—that way you’ll have plenty of energy, that lasts longer.
    2. Choose the right fats: omega-3 fatty acids are essential for the brain. So are omega-6 fatty acids, but it is rare to have a deficiency in omega-6, and indeed, many people have the ratio of omega-3 to omega-6 far too imbalanced in omega-6’s favor. So, focussing on getting more omega-3 fatty acids is important. Nuts and seeds are again great, as are avocados, eggs, and oily fish.
    3. Get a healthy amount of protein: and importantly, with a good mix of amino acids—so a variety of sources of protein is best. In particular, if you are vegan, paying attention to ensure you get a full spread of amino acids is critical, as not many plants have all the ones we need (soy does, though). The reason this is important for mood is because many of those amino acids double up as the building blocks of neurotransmitters, so they’re not entirely interchangeable.
    4. Stay hydrated: our bodies are famously made of mostly water, and our brain will not work well if it’s dehydrated. The human body can squeeze water out of almost anything that has water in it, but water from food (such as fruit, or soups) is best. If enjoying actual drinks, then herbal teas are excellent for hydration.
    5. Eat a rainbow of fruits and vegetables: these have many nutrients that are important for brain health, and the point of the colors is that most of those pigments are themselves nutrients. Additionally, the fiber content of fruits and vegetables is of topmost important for your heart, and as you’ll remember (we say it often, because it’s true): what’s good for your heart is good for your brain.
    6. Limit caffeine intake: for many people, excess caffeine can lead to feelings of anxiety, disrupt your sleep, and for everyone who has developed an addiction to it, it will cause withdrawal symptoms if stopped abruptly. Cutting back on caffeine, or even eliminating it, may improve your mood and sleep quality. Note, however, that if you have ADHD, then your brain’s physiological relationship with caffeine is a little different, and stimulants will be more beneficial (and less deleterious) for you than for most people. If unsure, speak with your doctor about this one.
    7. Support your gut health: because of the gut-brain axis (via the vagal nerve), and also because nearly all of our endogenous serotonin is made in the gut (along with other neurotransmitters/hormones), getting plenty of fiber is important, and probiotics can help too.
    8. Consider food intolerances: if you know you have one, then keep that in mind and tailor your diet accordingly. If you suspect you have one, seek a nutritionist’s help to find out for sure. These can affect many aspects of health, including mood, so should not be dismissed as a triviality.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    The 6 Pillars Of Nutritional Psychiatry

    Take care!

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  • Tastes from our past can spark memories, trigger pain or boost wellbeing. Here’s how to embrace food nostalgia

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Have you ever tried to bring back fond memories by eating or drinking something unique to that time and place?

    It could be a Pina Colada that recalls an island holiday? Or a steaming bowl of pho just like the one you had in Vietnam? Perhaps eating a favourite dish reminds you of a lost loved one – like the sticky date pudding Nanna used to make?

    If you have, you have tapped into food-evoked nostalgia.

    As researchers, we are exploring how eating and drinking certain things from your past may be important for your mood and mental health.

    Halfpoint/Shutterstock

    Bittersweet longing

    First named in 1688 by Swiss medical student, Johannes Hoffer, nostalgia is that bittersweet, sentimental longing for the past. It is experienced universally across different cultures and lifespans from childhood into older age.

    But nostalgia does not just involve positive or happy memories – we can also experience nostalgia for sad and unhappy moments in our lives.

    In the short and long term, nostalgia can positively impact our health by improving mood and wellbeing, fostering social connection and increasing quality of life. It can also trigger feelings of loneliness or meaninglessness.

    We can use nostalgia to turn around a negative mood or enhance our sense of self, meaning and positivity.

    Research suggests nostalgia alters activity in the brain regions associated with reward processing – the same areas involved when we seek and receive things we like. This could explain the positive feelings it can bring.

    Nostalgia can also increase feelings of loneliness and sadness, particularly if the memories highlight dissatisfaction, grieving, loss, or wistful feelings for the past. This is likely due to activation of brain areas such as the amygdala, responsible for processing emotions and the prefrontal cortex that helps us integrate feelings and memories and regulate emotion.

    How to get back there

    There are several ways we can trigger or tap into nostalgia.

    Conversations with family and friends who have shared experiences, unique objects like photos, and smells can transport us back to old times or places. So can a favourite song or old TV show, reunions with former classmates, even social media posts and anniversaries.

    What we eat and drink can trigger food-evoked nostalgia. For instance, when we think of something as “comfort food”, there are likely elements of nostalgia at play.

    Foods you found comforting as a child can evoke memories of being cared for and nurtured by loved ones. The form of these foods and the stories we tell about them may have been handed down through generations.

    Food-evoked nostalgia can be very powerful because it engages multiple senses: taste, smell, texture, sight and sound. The sense of smell is closely linked to the limbic system in the brain responsible for emotion and memory making food-related memories particularly vivid and emotionally charged.

    But, food-evoked nostalgia can also give rise to negative memories, such as of being forced to eat a certain vegetable you disliked as a child, or a food eaten during a sad moment like a loved ones funeral. Understanding why these foods evoke negative memories could help us process and overcome some of our adult food aversions. Encountering these foods in a positive light may help us reframe the memory associated with them.

    two young children at dinner table enjoying bowls of food with spoons
    Just like mum used to make. Food might remind you of the special care you received as a child. Galina Kovalenko/Shutterstock

    What people told us about food and nostalgia

    Recently we interviewed eight Australians and asked them about their experiences with food-evoked nostalgia and the influence on their mood. We wanted to find out whether they experienced food-evoked nostalgia and if so, what foods triggered pleasant and unpleasant memories and feelings for them.

    They reported they could use foods that were linked to times in their past to manipulate and influence their mood. Common foods they described as particularly nostalgia triggering were homemade meals, foods from school camp, cultural and ethnic foods, childhood favourites, comfort foods, special treats and snacks they were allowed as children, and holiday or celebration foods. One participant commented:

    I guess part of this nostalgia is maybe […] The healing qualities that food has in mental wellbeing. I think food heals for us.

    Another explained

    I feel really happy, and I guess fortunate to have these kinds of foods that I can turn to, and they have these memories, and I love the feeling of nostalgia and reminiscing and things that remind me of good times.

    person pulls tray of golden baked puddings out of oven
    Yorkshire pudding? Don’t mind if I do. Rigsbyphoto/Shutterstock

    Understanding food-evoked nostalgia is valuable because it provides us with an insight into how our sensory experiences and emotions intertwine with our memories and identity. While we know a lot about how food triggers nostalgic memories, there is still much to learn about the specific brain areas involved and the differences in food-evoked nostalgia in different cultures.

    In the future we may be able to use the science behind food-evoked nostalgia to help people experiencing dementia to tap into lost memories or in psychological therapy to help people reframe negative experiences.

    So, if you are ever feeling a little down and want to improve your mood, consider turning to one of your favourite comfort foods that remind you of home, your loved ones or a holiday long ago. Transporting yourself back to those times could help turn things around.

    Megan Lee, Senior Teaching Fellow, Psychology, Bond University; Doug Angus, Assistant Professor of Psychology, Bond University, and Kate Simpson, Sessional academic, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • How Does Someone Die From Dementia?

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    Dementia is most often thought of in terms of the loss of certain cognitive faculties during the disease’s progress. So how does death occur?

    A quiet departure

    Notwithstanding it being a widely-feared disease (or set of diseases, since we’re using the umbrella term of dementia, and not the most well-known and common kind, Alzheimer’s), death from dementia is usually a peaceful one; any distressing confusions are usually in the past by this point.

    Sometimes, it is not the dementia itself that directly causes death; rather, it leaves someone much more vulnerable to infections, with pneumonia being top of the list, and UTIs also ranking highly. And while a younger healthier person might drink some cranberry juice and shrug it off, for an older person with dementia, even a UTI can be much more serious. Pneumonia, of course, is well-known for often being the final straw.

    Sometimes, it is the dementia that directly causes death; the disease causes a slow decline until the person stops eating and drinking. At this time, they will also tend to sleep more, and as mentioned, experience much less agitation and confusion than previously.

    In terms of caregiving at this late stage, the hospice worker in the video recommends to do one’s best to keep the person clean and safe from falls or infections, check common pressure sore sites for redness, changing their position if necessary and using pillows to relieve any undue pressure.

    For more on all of this, see:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    When Planning Is A Matter of Life & Death: Managing Your Mortality

    Take care!

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  • What Your Eyes Say About Your Health (If You Have A Mirror, You Can Do This Now!)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In an age when doctors are increasingly pressed to get you out of their office quickly and not take the time to do thorough tests, having a good basic knowledge of signs and symptoms of disease has become more important than ever for all of us:

    The eyes have it:

    Dr. Siobhan Deshauer is back, this time working with Dr. Maria Howard, a Canadian optometrist, who advised behind-the-scenes to ensure the best information about these signs and symptoms and what they tell us:

    1. Color blindness test: Ishihara color test identifies color blindness; in the version in the video, seeing “74” is normal, “12” indicates red-green color blindness, and no numbers suggest complete color blindness due to genetics or retinal/optic nerve issues.
    2. Yellow sclera (scleral icterus): yellow sclera indicates high bilirubin from excessive red blood cell breakdown, liver damage, bile duct blockage, or Gilbert syndrome.
    3. Blue sclera: indicates thin collagen in the sclera, which can be linked to osteogenesis imperfecta, Ehlers-Danlos syndrome, and Marfan syndrome.
    4. Pink eye: caused by infections, autoimmune diseases, or trauma; persistent symptoms or associated pain/vision changes need medical evaluation.
    5. Physiologic diplopia (double vision): normal test where fingers appear doubled when focusing on different planes; absence may indicate amblyopia.
    6. Pinhole test (visual acuity): looking through a small pinhole can determine if glasses are needed for clearer vision.
    7. Nearsighted vs farsighted: nearsightedness risks retinal tears and night vision issues, while farsightedness increases the risk of glaucoma.
    8. Eye color and health: brown eyes lower cancer risk but higher cataract risk; light eyes higher cancer risk but lower cataract risk; sudden changes may indicate a condition.
    9. Kayser-Fleischer rings: golden-brown rings around the iris suggest copper buildup from Wilson disease, treatable with chelation therapy.
    10. Corneal arcus: gray/white ring around the iris indicates cholesterol buildup, normal with aging but concerning in younger individuals, signaling hypercholesterolemia or artery narrowing.
    11. Limbal rings: dark rings around the iris are generally aesthetic and not health-related.
    12. Red desaturation test: a difference in red color perception between eyes may indicate optic nerve or retinal issues.
    13. Eye twitching: often linked to stress, sleep deprivation, or caffeine; persistent twitching or muscle involvement requires medical attention.
    14. Pupillary reflex: pupil constriction in light; abnormal responses suggest trauma, overdose, or poisoning.
    15. Cataracts: lens cloudiness due to age, UV exposure, smoking, diabetes, or prednisone; also occurs sometimes in youth due to conditions like diabetes.
    16. Yellow spots (pinguecula and pterygium): sun damage, wind, and dust exposure cause yellow spots; protect with sunglasses to prevent progression impacting vision.
    17. Dark spots in the eye: includes freckles, moles (nevi), and melanoma; changes require medical evaluation.
    18. Hypnotic induction profile: eye roll test assesses susceptibility to hypnosis.
    19. Floaters: normal clumps in the eye; sudden increases, flashes, or curtain-like effects may signal retinal detachment.
    20. Retinal detachment: caused by aging-related vitreous shrinkage; treated with lasers, gas bubbles, or retinal buckles.
    21. Macular degeneration (Amsler grid test): wavy, fuzzy lines or missing vision spots may indicate this condition.
    22. Giant cell arteritis: no, that’s not a typo: rather it is about blood vessel inflammation that can cause blindness; treated with prednisone, symptoms include headaches and vision changes.
    23. Near point of convergence: focus test to detect convergence issues common with excessive screen time.
    24. Blepharitis: eyelid inflammation causing itchiness, burning, or flaky skin; treated with hygiene, antibiotics, or tea tree oil.
    25. Proptosis (Graves’ disease): bulging eyes due to hyperthyroidism; treatable with medications, radiation, or surgery.
    26. Ptosis (droopy eyelids): indicates myasthenia gravis, temporarily improved with the ice pack test.
    27. Night vision issues: caused by retinal problems or high myopia, not typically vitamin A deficiency in developed countries.
    28. Dry eyes: caused by screen time, smoking, medications, or autoimmune diseases; managed with lubricating drops, reduced screen time, and adjustments.
    29. Watery eyes: caused by irritation or blocked tear ducts; treated with lubricating drops or surgery.
    30. Retinoblastoma: rare childhood cancer detectable through flash photography showing one white pupil; early detection enables treatment.

    For more on all of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    What Your Hands Can Tell You About Your Health

    Take care!

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