Posts Tagged ‘nutrition’

Fiber Facts

Monday, December 13th, 2010

Fiber doesn’t always get the attention it deserves.  It’s good for your body and a very important part of nutrition.  TeensHealth.com has some great information about fiber, as well as tips, meal and snack ideas.  We borrowed these ideas because Camp Shane and Shane Diet Resorts agree that fiber is imperative to a healthy lifestyle. 

Fiber Defined

So, what exactly is fiber? Why do you need it and what food should you eat to get it?

The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the plants we eat for food — fruits, vegetables, grains, and legumes. Sometimes, a distinction is made between soluble fiber and insoluble fiber. Soluble fiber partially dissolves in water and has been shown to lower cholesterol. Insoluble fiber does not dissolve in water, but that’s why it helps with constipation. It’s important to include both kinds of fiber as part of a healthy diet.

A diet that includes foods that are rich in fiber can help lower blood cholesterol and prevent diabetes and heart disease. When carbohydrates are combined with fiber, it slows the absorption of sugar and regulates insulin response. And food with fiber makes us feel full, which discourages overeating.

Also, fiber itself has no calories, and adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.

Fiber Sources

Great sources of fiber include:

  • whole-grain breads and cereals
  • fruits like apples, oranges, bananas, berries, prunes, and pears
  • green peas
  • legumes (split peas, soy, lentils, etc.)
  • artichokes
  • almonds

Look for the fiber content of foods on the nutrition labels — it’s listed as part of the information given for “total carbohydrates.” A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving.

Here’s how some fiber-friendly foods stack up:

  • ½ cup (118 milliliters) cooked navy beans (9.5 grams of fiber)
  • ½ cup (118 milliliters) cooked lima beans (6.6 grams)
  • 1 medium baked sweet potato with peel (4.8 grams)
  • 1 whole-wheat English muffin (4.4 grams)
  • ½ cup (118 milliliters) of cooked green peas (4.4 grams)
  • 1 medium pear with skin (4 grams)
  • ½ cup (118 milliliters) raspberries (4 grams)
  • 1 medium baked potato with peel left on (3.8 grams)
  • ¼ cup (59 milliliters) oat bran cereal (3.6 grams)
  • 1 ounce (28 grams) almonds (3.3 grams)
  • 1 medium apple with skin (3.3 grams)
  • ½ cup (118 milliliters) raisins (3 grams)
  • ¼ cup (59 milliliters) baked beans (3 grams)
  • 1 medium orange (3 grams)
  • 1 medium banana (3 grams)
  • ½ cup (118 milliliters) canned sauerkraut (3 grams)

Making Fiber Part of Your Diet

An easy way to figure out how much fiber you need is to follow the “age + 5″ rule. For example, if you are 14 years old, you should try to eat at least 19 grams of fiber every day (14 + 5 = 19). The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.

You probably eat some fiber every day without even realizing it, but here are some simple ways to make sure you’re getting enough.

Breakfast:

  • Have a bowl of hot oatmeal.
  • Opt for whole-grain cereals that list ingredients such as whole wheat or oats as one of the first few items on the ingredient list.
  • Top fiber-rich cereal with apples, oranges, berries, or bananas. Add almonds to pack even more fiber punch.
  • Try bran or whole-grain waffles or pancakes topped with apples, berries, or raisins.
  • Enjoy whole-wheat bagels or English muffins instead of white toast.

Lunch and Dinner:

  • Make sandwiches with whole-grain breads (rye, oat, or wheat) instead of white.
  • Make a fiber-rich sandwich with whole-grain bread, peanut butter, and bananas.
  • Use whole-grain spaghetti and other pastas instead of white.
  • Try wild or brown rice with meals instead of white rice. Add beans (kidney, black, navy, and pinto) to rice dishes for even more fiber.
  • Spice up salads with berries and almonds, chickpeas, cooked artichokes, and beans (kidney, black, navy, or pinto).
  • Use whole-grain (corn or whole wheat) soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
  • Add lentils or whole-grain barley to your favorite soups.
  • Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat cheese, mushrooms, and chunks of grilled chicken.
  • Add a little bran to meatloaf or burgers.
  • Sweet potatoes, with the skins, are tasty side dishes.
  • Top low-fat hot dogs or veggie dogs with sauerkraut and serve them on whole-wheat hot dog buns.
  • Take fresh fruit when you pack lunch for school. Pears, apples, bananas, oranges, and berries are all high in fiber.

Snacks and Treats:

  • Bake cookies or muffins using whole-wheat flour instead of white. Add raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber.
  • Add bran to baking items such as cookies and muffins.
  • Top whole-wheat crackers with peanut butter or low-fat cheese.
  • Go easy on the butter and salt and enjoy popcorn while watching TV or movies.
  • Top ice cream, frozen yogurt, or regular yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch.
  • Try apples topped with peanut butter.
  • Make fruit salad with pears, apples, bananas, oranges, and berries. Top with almonds for added crunch. Serve as a side dish with meals or alone as a snack.
  • Make low-fat breads, muffins, or cookies with canned pumpkin.
  • Leave the skins on fruits and veggies (but wash all produce before eating).
  • Eat whole fruits instead of drinking fruit juices.
  • Snack on raw vegetables instead of chips, crackers, or chocolate bars.

For even more information about fiber, visit http://www.campshane.com/nutritional/nutrition/fiber.htm.

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While Warning About Fat, U.S. Pushes Cheese Sales

Friday, November 19th, 2010

Our government may be in a conflict of interest when it comes to the obesity epidemic sweeping the nation. Specifically, the United States Department of Agriculture is supporting anti-obesity programs while also promoting cheese. Sound wrong? Continue reading the article below, written by Michael Moss of The New York Times, to find out why cheese is being pushed on us and what it could mean for obesity in America.  

Domino’s Pizza was hurting early last year. Domestic sales had fallen, and a survey of big pizza chain customers left the company tied for the worst tasting pies.

Then help arrived from an organization called Dairy Management. It teamed up with Domino’s to develop a new line of pizzas with 40 percent more cheese, and proceeded to devise and pay for a $12 million marketing campaign.

Consumers devoured the cheesier pizza, and sales soared by double digits. “This partnership is clearly working,” Brandon Solano, the Domino’s vice president for brand innovation, said in a statement to The New York Times.

But as healthy as this pizza has been for Domino’s, one slice contains as much as two-thirds of a day’s maximum recommended amount of saturated fat, which has been linked to heart disease and is high in calories.

And Dairy Management, which has made cheese its cause, is not a private business consultant. It is a marketing creation of the United States Department of Agriculture — the same agency at the center of a federal anti-obesity drive that discourages over-consumption of some of the very foods Dairy Management is vigorously promoting.

Urged on by government warnings about saturated fat, Americans have been moving toward low-fat milk for decades, leaving a surplus of whole milk and milk fat. Yet the government, through Dairy Management, is engaged in an effort to find ways to get dairy back into Americans’ diets, primarily through cheese.

Americans now eat an average of 33 pounds of cheese a year, nearly triple the 1970 rate. Cheese has become the largest source of saturated fat; an ounce of many cheeses contains as much saturated fat as a glass of whole milk.

When Michelle Obama implored restaurateurs in September to help fight obesity, she cited the proliferation of cheeseburgers and macaroni and cheese. “I want to challenge every restaurant to offer healthy menu options,” she told the National Restaurant Association’s annual meeting.

But in a series of confidential agreements approved by agriculture secretaries in both the Bush and Obama administrations, Dairy Management has worked with restaurants to expand their menus with cheese-laden products.

Consider the Taco Bell steak quesadilla, with cheddar, pepper jack, mozzarella and a creamy sauce. “The item used an average of eight times more cheese than other items on their menu,” the Agriculture Department said in a report, extolling Dairy Management’s work — without mentioning that the quesadilla has more than three-quarters of the daily recommended level of saturated fat and sodium.

Dairy Management, whose annual budget approaches $140 million, is largely financed by a government-mandated fee on the dairy industry. But it also receives several million dollars a year from the Agriculture Department, which appoints some of its board members, approves its marketing campaigns and major contracts and periodically reports to Congress on its work.

The organization’s activities, revealed through interviews and records, provide a stark example of inherent conflicts in the Agriculture Department’s historical roles as both marketer of agriculture products and America’s nutrition police.

In one instance, Dairy Management spent millions of dollars on research to support a national advertising campaign promoting the notion that people could lose weight by consuming more dairy products, records and interviews show. The campaign went on for four years, ending in 2007, even though other researchers — one paid by Dairy Management itself — found no such weight-loss benefits.

When the campaign was challenged as false, government lawyers defended it, saying the Agriculture Department “reviewed, approved and continually oversaw” the effort.

Dr. Walter C. Willett, chairman of the nutrition department at the Harvard School of Public Health and a former member of the federal government’s nutrition advisory committee, said: “The U.S.D.A. should not be involved in these programs that are promoting foods that we are consuming too much of already. A small amount of good-flavored cheese can be compatible with a healthy diet, but consumption in the U.S. is enormous and way beyond what is optimally healthy.”

The Agriculture Department declined to make top officials available for interviews for this article, and Dairy Management would not comment. In answering written questions, the department said that dairy promotion was intended to bolster farmers and rural economies, and that its oversight left Dairy Management’s board with “significant independence” in deciding how best to support those interests.

The department acknowledged that cheese is high in saturated fat, but said that lower milk consumption had made cheese an important source of calcium.

“When eaten in moderation and with attention to portion size, cheese can fit into a low-fat, healthy diet,” the department said.

In its reports to Congress, however, the Agriculture Department tallies Dairy Management’s successes in millions of pounds of cheese served.

In 2007, the department highlighted Pizza Hut’s Cheesy Bites pizza, Wendy’s “dual Double Melt sandwich concept,” and Burger King’s Cheesy Angus Bacon cheeseburger and TenderCrisp chicken sandwich. “Both featured two slices of American cheese, a slice of pepper jack and a cheesy sauce,” the department said.

These efforts, the department reported, helped generate a “cheese sales growth of nearly 30 million pounds.”

Relentless Marketing

Every day, the nation’s cows produce an average of about 60 million gallons of raw milk, yet less than a third goes toward making milk that people drink. And the majority of that milk has fat removed to make the low-fat or nonfat milk that Americans prefer. A vast amount of leftover whole milk and extracted milk fat results.

For years, the federal government bought the industry’s excess cheese and butter, an outgrowth of a Depression-era commitment to use price supports and other tools to maintain the dairy industry as a vital national resource. This stockpile, packed away in cool caves in Missouri, grew to a value of more than $4 billion by 1983, when Washington switched gears.

The government started buying only what it needed for food assistance programs. It also began paying farmers to slaughter some dairy cows. But at the time, the industry was moving toward larger, more sophisticated operations that increased productivity through artificial insemination, hormones and lighting that kept cows more active.

In 1995, the government created Dairy Management Inc., a nonprofit corporation that has defined its mission as increasing dairy consumption by “offering the products consumers want, where and when they want them.”

Dairy Management, through the “Got Milk?” campaign, has been successful at slowing the decline in milk consumption, particularly focusing on schoolchildren. It has also relentlessly marketed cheese and pushed back against the Agriculture Department’s suggestion that people eat only low-fat or fat-free varieties.

In a July letter to the department’s nutrition committee, Dairy Management wrote that efforts to make fat-free cheese have largely foundered because fat is what makes cheese appealing. “Consumer acceptance of low-fat and fat-free cheeses has been limited,” it said.

Agriculture Department data show that cheese is a major reason the average American diet contains too much saturated fat.

Research has found that the cardiovascular benefits in cutting saturated fat may depend on what replaces it. Refined starches and sugar might be just as bad or even worse, while switching to unsaturated fats has been shown to reduce the risk of heart disease.

The department’s nutrition committee issued a new standard this summer calling for saturated fat not to exceed 7 percent of total calories, about 15.6 grams in a 2,000-calorie-a-day diet. Yet the average intake has remained about 11 percent to 12 percent of total calories for at least 15 years.

The department issued nutritional hints in a brochure titled “Steps To A Healthier You!” It instructs pizza lovers: “Ask for whole wheat crust and half the cheese” — even as Dairy Management has worked with pizza chains like Domino’s to increase cheese.

Dairy Management runs the largest of 18 Agriculture Department programs that market beef, pork, potatoes and other commodities. Their budgets are largely paid by levies imposed on farmers, but Dairy Management, which reported expenditures of $136 million last year, also received $5.3 million that year from the Agriculture Department to promote dairy sales overseas.

By comparison, the department’s Center for Nutrition Policy and Promotion, which promotes healthy diets, has a total budget of $6.5 million.

Although by law the secretary of agriculture approves Dairy Management’s contracts and advertising campaigns, the organization has become a full-blown company with 162 employees skilled in product development and marketing. It also includes the National Dairy Council, a 95-year-old group that acts as its research and communications arm.

Dairy Management’s longtime chief executive, Thomas P. Gallagher, received $633,475 in compensation in 2008, with first-class travel privileges, according to federal tax filings. Annual compensation for two other officials top $300,000 each.

Mr. Gallagher, who declined to be interviewed for this article, was described by board members, employees and food industry officials as an astute executive and effective champion of the sprawling dairy industry.

“He’s a big thinker,” said David Brandon, former chief executive of Domino’s. “A very creative guy who thinks big and is willing to make bets in helping to drive the business on behalf of his dairy farmers.”

Disputed Research

“Great news for dieters,” Dairy Management said in an advertisement in People magazine in 2005. “Clinical studies show that people on a reduced-calorie diet who consume three servings of milk, cheese or yogurt each day can lose significantly more weight and more body fat than those who just cut calories.”

With milk consumption in decline, Dairy Management had hit on a fresh marketing strategy with its weight-loss campaign.

When the campaign began in 2003, a Dairy Management official said it was inspired by newly relaxed federal rules on health claims and the ensuing “rapid growth of ‘better for you’ products.”

It was based on research by Michael B. Zemel, a University of Tennessee nutritionist and author of “The Calcium Key: The Revolutionary Diet Discovery That Will Help You Lose Weight Faster.” Precisely how dairy facilitates weight loss is unclear, Dr. Zemel said in interviews and e-mails, but in part it involves counteracting a hormone that fosters fat deposits when the body is low on calcium.

Dairy Management licensed Dr. Zemel’s research, promoted his book and enlisted a team of scientific advisers who “identified further research to develop more aggressive claims in the future,” according to a campaign strategy presentation.

One such study was conducted by Jean Harvey-Berino, chairwoman of the Department of Nutrition and Food Sciences at the University of Vermont. “I think they felt they had a lot riding on it,” she said of the weight loss claim, “and felt it was a cash cow if it worked out.”

“I’m a big promoter of dairy,” she added, noting that her research was also paid for by Dairy Management.

But by 2004, her study had found no evidence of weight loss. She said Dairy Management took the news poorly, threatening to audit her work. She said she was astonished when the organization pressed on with its ad campaign.

“I thought they were crazy, and that eventually somebody would catch up with them,” she said.

Her study was published in 2005, and at scientific meetings she heard from other researchers who also failed to confirm Dr. Zemel’s work, including Dr. Jack A. Yanovski, an obesity unit chief at the National Institutes of Health.

But in late 2006, Dairy Management was still citing the weight-loss claim in urging the Agriculture Department not to cut the amount of cheese in federal food assistance programs. “The available data provide strong support for a beneficial effect of increased dairy foods on body weight and body composition,” two organization officials wrote, making no mention of Dr. Harvey-Berino’s findings.

Having dismissed the weight-loss claim in 2005, the federal nutrition advisory committee this summer again found the underlying science “not convincing.”

The campaign lasted until 2007, when the Federal Trade Commission acted on a two-year-old petition by the Physicians Committee for Responsible Medicine, an advocacy group that challenged the campaign’s claims. “If you want to look at why people are fat today, it’s pretty hard to identify a contributor more significant than this meteoric rise in cheese consumption,” Dr. Neal D. Barnard, president of the physicians’ group, said in an interview.

The trade commission notified the group that Agriculture Department and dairy officials had decided to halt the campaign pending additional research. Dr. Zemel said he remained hopeful that his findings would eventually be upheld.

Meanwhile, Dairy Management, which allotted $12.4 million for nutrition research in 2008, has moved on to finance studies on promising opportunities, including the promotion of chocolate milk as a sports recovery drink and the use of cheese to entice children into eating healthy foods like string beans.

An All-Out Campaign

On Oct. 13, Domino’s announced the latest in its Legends line of cheesier pizza, which Dairy Management is promoting with the $12 million marketing effort.

Called the Wisconsin, the new pie has six cheeses on top and two more in the crust. “This is one way that we can support dairy farms across the country: by selling a pizza featuring an abundance of their products,” a Domino’s spokesman said in a news release. “We think that’s a good thing.”

A laboratory test of the Wisconsin that was commissioned by The Times found that one-quarter of a medium thin-crust pie had 12 grams of saturated fat, more than three-quarters of the recommended daily maximum. It also has 430 calories, double the calories in pizza formulations that the chain bills as its “lighter options.”

According to contract records released through the Freedom of Information Act, Dairy Management’s role in helping to develop Domino’s pizzas included generating and testing new pizza concepts.

When Dairy Management began working with companies like Domino’s, it first had to convince them that cheese would make their products more desirable, records and interviews show. It provided banners and special lighting for the drive-up window menus at fast food restaurants, recalled Debra Olson Linday, who led Dairy Management’s early efforts in promoting cheese to restaurant chains before leaving in 1997.

By 1999, food retailers and manufacturers were coming to Dairy Management for help.

“Let’s sell more pizza and more cheese!” said two officials with Pizza Hut, which began putting cheese inside its crust after holding development meetings with Dairy Management, according to a memorandum released by the Agriculture Department.

Derek Correia, a former Pizza Hut product innovations chief, said Dairy Management also helped find suppliers for the extra cheese. “We were using four cheeses, if not six, and with a company like Pizza Hut, that is a lot of supply,” he said in an interview.

And unlike with its advertising campaigns, Dairy Management and the Agriculture Department could point to specific results with these projects. The “Summer of Cheese” promotion it developed with Pizza Hut in 2002 generated the use of 102 million additional pounds of cheese, the department reported to Congress.

“More cheese on pizza equals more cheese sales,” Mr. Gallagher, the Dairy Management chief executive, wrote in a guest column in a trade publication last year. “In fact, if every pizza included one more ounce of cheese, we would sell an additional 250 million pounds of cheese annually.”

Working with some of the largest food companies, Dairy Management has also pushed to expand the use of cheese in processed foods and home cooking. The Agriculture Department has reported a 5 percent to 16 percent increase in sales of cheese snacks in stores where Dairy Management has helped grocers reinvent their dairy aisles. Now on display is an array of sliced, grated and cubed products, along with handy recipes for home cooking that use more cheese.

The strategy is focusing on families whose cheese “habit” outpaces their concern about the health risks, Dairy Management documents show. One study gave them a name: “Cheese snacking fanatics.”

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Obesity and Psychological Issues May Result from Too Much Screen Time

Monday, October 25th, 2010

We already know that kids who spend too much time watching TV, playing video games, or using the computer are more likely to become overweight or obese. This is the obvious consequence of kids doing more sitting around and engaging in less physical activity.

Now research is connecting screen time with mental health issues as well, as written in a recent Time article. In a study of 1,000 children, ages 10 to 11, researchers tracked kids’ activity levels and used questionnaires to gauge their screen-viewing time, as well as their mental health and social behavior. Those who spent more than two hours a day in front of a screen were more likely to have emotional difficulties, hyperactivity or problems relating to other people, compared with kids who had less screen time. Children who were more physically active overall reported fewer problems, but the social and behavioral difficulties remained the same when associated with excessive TV or computer use.

So now there are two big reasons to not let your child sit in front of the television or computer. The American Academy of Pediatrics already advised no more than two hours spent per day watching television for your children. Encourage your child to get up and play! Even if it’s an indoor activity, active video games like the Wii Fit encourage movement and fun at the same time. Outdoors, try to engage in a family activity, like a bicycle ride or a walk around the neighborhood.

Camp Shane weight loss camp for children knows that kids need to be physically active, and we live by the simple philosophy of proper nutrition and fitness. At camp, kids do not get the opportunity to sit for long periods of time and instead, spend the majority of the day being active. It is in this way that so many campers experience not only success at camp, but also after camp ends.

What effects do you think prolonged screen time has on children? Do you believe it can really lead to psychological issues? Will you be cutting down on your kids’ screen time?

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Influence of Childhood Obesity on Self Esteem

Tuesday, September 14th, 2010

There are many consequences to childhood obesity, such as type II diabetes, but little examination has been done on the mental effects it has on the child. A recent article published in Health Rep looked at the relationship between body weight and self-esteem in children. The study found that obese children were almost twice as likely to report low self-esteem 4 years down the road compared to normal weight children. A summer weight loss camp for children, such as Camp Shane, can help children lose weight through proper nutrition and exercise, form lifelong friendships, and gain self-esteem on the path to a healthy lifestyle.

Associated Relationships

It does not seem to work in reverse, however. The study did not find that low self-esteem was a factor in a child becoming overweight 2 to 4 years later. Researchers speculate that obese children are more likely to have low self-esteem than normal weight children because they may be teased for being overweight. There is also a social stigma against being overweight or obese. These results suggest that since childhood obesity is on the rise, there may also be an increase in the prevalence of low self-esteem in children in the future.

Positive Research Results

It is highly likely that the childhood obesity epidemic not only increases risk for chronic diseases, but also increases their risk of having poor mental health. On a positive note, the study did find that regular physical activity was associated with higher self-esteem. So, even if a child is overweight, exercise can improve their self-esteem. An added bonus of exercise is weight loss, which could improve a child’s self-esteem even more.

Written by Camp Shane nutritionist, Jessica Bouchard

Source: http://www.statcan.gc.ca/pub/82-003-x/2009002/article/10871-eng.pdf

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Obese Kids More Vulnerable to Bullies

Tuesday, September 7th, 2010

Obese children in grades 3 to 6 are more likely to be bullied than normal weight children, according to a recent study in Pediatrics. This statistic may not surprise too many people. However, even obese kids with characteristics that normally discourage bullying, such as good social skills or good academics, still get bullied just as much. Here at Camp Shane weight loss camp, bullying is absolutely not tolerated. Our campers work towards weight loss in a fun, productive way through exercise and nutrition and make many friends in the process.

Bullying

In general, children who are obese are 65% more likely to be bullied than normal weight children of the same age. These results persisted even when other factors were taken into account, such as being from a low-income family or doing badly in school. Prior to this study, researchers did not know how strongly a child’s weight would be related to bullying. Now they have no doubt that obesity is a strong risk factor for bullying among children (in grades 3 to 6).

Struggles of Obese Children

Overweight and obese children tend to have added struggles that their normal-weight peers do not. In addition to be being bullied, overweight children tend to indicate that they feel lonely, see themselves as troublemakers, or say that they are sad, afraid, or “wimpy.”

Mimicking Behaviors

One reason why kids may make fun of overweight classmates could be that they are picking up this behavior from the adults around them. Children are prone to taking on adult behaviors if they see adults acting in certain ways. As such, adults should be aware of how their “fat” jokes or other demeaning behaviors (or even those seen on TV) towards overweight or obese people could be transferring to the children around them. In fact, interaction with parents in and of itself has been seen to reduce bullying.

How Adults Can Help

Previous studies have shown that obese children are also more likely to participate in bullying due to their low self-esteem. Obesity is a vicious cycle of low self-esteem, eating, gaining weight, and then more low self-esteem. If parents (or other adult figures) become more interactive with their children they may be able to help them either deal with being bullied or stop bullying others.

Written by Camp Shane Nutritionist, Jessica Bouchard

Source: http://news.health.com/2010/05/03/obese-kids-bullying/

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