Cassey Ho's Blog, page 71
June 26, 2020
My Quick and Easy Zoodles Recipe!
Hey guys!
I’m soooo excited to finally share how I make zoodles (aka zucchini noodles) with you! I eat these ALL THE TIME.
This is the easiest recipe ever. And do they taste good? UM YES! A lot of people assume that zoodles are tasteless, but I promise you that’s not the case with this recipe.
A lot of people also assume that I replace pasta with zoodles because I’m a carb hater. NOPE. I’m actually against the idea that carbs are the enemy. The real reason that I love zucchini in place of pasta is because eating pasta doesn’t make me feel good. Same with bread, crackers, rice, and pastries. They just don’t sit well with my stomach. I’m always on a mission to find delicious substitutes that my body will tolerate.
So no. Carbs aren’t evil! Fruits and veggies – some of the healthiest foods we can eat – ARE CARBS. But not all carbs are created equal.
If you are sensitive to gluten or gluten-intolerant, or just looking to sneak in some more veggie portions in your meal, zoodles will be your new best friend! These are amazing on their own, but you can mix some in with regular pasta too.
Just take a look at this beautiful bowl of zoodle deliciousness…
What to serve with zoodles
You can serve these as an entree OR a side dish! When I make this zoodles recipe, I usually top it with some marinara sauce and grill some chicken for protein (like in the picture!). OMG sooo good. Here are some other serving ideas!
Experiment with other proteins like shrimp or steakTop with a meat sauceMix lentils into your sauceServe with tofu or tempehMix with ghee, butter, or vegan butter in place of the sauce and top with nutritional yeastTop with pestoServe with sautéed veggies like tomato and spinach
PrintQuick and Easy Zoodles Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Easy zoodles with marinara and grilled chickenCourse dinner, lunchCuisine AmericanKeyword easy recipe, veggie sides, Healthy DinnerPrep Time 5 minutesCook Time 15 minutesTotal Time 20 minutesServings 1Ingredients1 zucchini1 Tbsp olive oilsalt to tastemarinara sauceprotein of choice I used grilled chickenInstructionsGrab a spiralizer (I use the Veggetti), and spiralize that zucchini! This is actually really fun.Heat your olive oil over medium heat, then sauteé the zoodles until they're slightly softened.Season with salt, stir in some marinara, and top with your choice of protein! I love this with grilled chicken, but it literally goes with ANYTHING. Try ground beef, turkey or tofu!NotesIt doesn't get much easier than that! Zoodles are also really good mixed with spaghetti! Try a 50:50 ratio if you're just trying to add a veggie to your meal.View this post on Instagram
A post shared by Cassey Ho (@blogilates) on May 1, 2020 at 9:37am PDT
What I love about this zoodles recipe
If you’re wondering if I could talk about food all day….the answer is YES.
Anyways, here’s what I love about this zoodle recipe:
IT TASTES AMAZING – No, zoodles don’t have to taste like sadness. These are reallllllly good.
It’s easy and super quick – Just one pan and a few minutes cooking? I’ll take it.
Veggies galore – This is one of the easiest ways to get your veggies in.
It’s filling – People always ask if I actually feel full when I eat tons of veggies and no processed carbs. And the answer is YES! Veggies are full of fiber and will fill me right up. Combine that with a good serving of protein, and I’m definitely full.
Zoodles go with basically anything – You can serve these with almost anything. I encourage you to play around with seasonings and sauces.
Have you tried this zoodle recipe? I wanna hear what you think in the comments!
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Quick and Easy Zoodles Recipe
Hey guys!
I’m soooo excited to finally share how I make zoodles (aka zucchini noodles) with you! I eat these ALL THE TIME.
This is the easiest recipe ever. And do they taste good? UM YES! A lot of people assume that zoodles are tasteless, but I promise you that’s not the case with this recipe.
A lot of people also assume that I replace pasta with zoodles because I’m a carb hater. NOPE. I’m actually against the idea that carbs are the enemy and guess what? Zucchini is actually primarily made up of carbs!
The real reason that I love zucchini in place of pasta is because eating pasta doesn’t make me feel good. Same with bread, crackers, rice, and pastries. They just don’t sit well with my stomach. I’m always on a mission to find delicious substitutes that my body will tolerate.
So no. Carbs aren’t evil! Fruits and veggies – some of the healthiest foods we can eat – ARE CARBS. But not all carbs are created equal.
If you are celiac or gluten-intolerant or just looking to sneak in some more veggie portions in your meal, zoodles will be your new best friend!
Just take a look at this beautiful bowl of zoodle deliciousness…
How to make the best zoodles
Gather your ingredients:
1 Zucchini
1 Tbsp olive oil
Salt
Marinara sauce
Protein of choice
Annnd get cookin!:
Grab a spiralizer (I use the Veggetti), and spiralize that zucchini! This is actually really fun.
Heat your olive oil over medium heat, then sauteé the zoodles until they’re slightly softened.
Season with salt, stir in some marinara, and top with your choice of protein! I love this with grilled chicken, but it literally goes with ANYTHING. Try ground beef, turkey or tofu!
It doesn’t get much easier than that!
View this post on Instagram
A post shared by Cassey Ho (@blogilates) on May 1, 2020 at 9:37am PDT
What I love about this zoodle recipe
If you’re wondering if I could talk about food all day….the answer is YES.
Anyways, here’s what I love about this zoodle recipe:
IT TASTES AMAZING – No, zoodles don’t have to taste like sadness. These are reallllllly good.
It’s easy and super quick – Just one pan and a few minutes cooking? I’ll take it.
Veggies galore – This is one of the easiest ways to get your veggies in.
It’s filling – People always ask if I actually feel full when I eat tons of veggies and no processed carbs. And the answer is YES! Veggies are full of fiber and will fill me right up. Combine that with a good serving of protein, and I’m definitely full.
Zoodles go with basically anything – You can serve these with almost anything. I encourage you to play around with seasonings and sauces.
Have you tried this zoodle recipe? I wanna hear what you think in the comments!
The post Quick and Easy Zoodles Recipe appeared first on Blogilates.
June 24, 2020
This New Japanese Towel Trick Will Get You Abs in 10 Days – Wait, What?
Hey guys,
Just as I told you to put down the apple cider vinegar/cayenne/honey mixture, a new weight loss trend started making its rounds on TikTok. Well, technically it’s an old trend that’s circling back.
It’s called the Japanese towel exercise. Heard of it?
Basically, this “weight loss trick” came from a Japanese chiropractor named Toshiki Fukutsudzi, who claimed that belly fat is caused by incorrect placement of the pelvis. Apparently, this exercise fixes pelvic alignment, rearranges internal organs, and slims your belly.
But you guys…I’m skeptical. Like, REALLY skeptical.
How to do Japanese towel abs
Okay. So here’s how you’re supposed to do the Japanese towel trick:
Step 1. Roll a towel and put it on a flat, hard surface.
Step 2. Lay on the towel so its under your lower back, just behind your belly button. Stretch your arms above your head, palms down and pinkies touching. Your feet should be hip-width, toes touching.
Step 3. Just…lay there for 5 minutes? Every day. Umm.. what?
And then see magical results in a month? (Some TikToks even say 10 days)
@blogilates##duet with @tiabagha Fake fitness advice has a way of going viral on TikTok and I’m not happy about it. ##fitgirl ##healthygirl ##pilates ##fitness ##abs♬ carrieberkk ab workout – carrieberkk
Does it really work?
Sorry…but probably not.
Let me ask you this: If laying on a towel for 5 minutes every day realllllllly made people lose weight, don’t you think everyone would already be doing it? Trust me, I’d be like SIGN ME UP.
However.
I know A LOT about exercise and the body…and I’m thinking that this is just more fake fitness advice floating around the internet. It’s as simple as knowing that to burn fat, you have to burn calories and to strengthen your core, you have to do more than awkwardly lay down for 5 minutes.
But I will say that this stretch might not be a complete waste of time. YES I said stretch. Because that’s all it really is.
If you’re someone who sits a lot, has really right hips or shoulders, or even a sore back, this stretch might be really helpful for your alignment. Stretching your spine can help your posture, which could help you APPEAR a little more slim because you won’t be as likely to slouch!
So… I guess Dr. Fukutsudzi was onto something… just not the weight loss part.
And I can tell you that I’ve done a similar stretch using a yoga block instead of a towel and it does feel amazing. So try it! … but you don’t have to lay there for 5 minutes every day to feel the benefits :)
Here’s how you CAN use a towel in your workouts
Laying on a towel might not give you the abs of your dreams, but a towel is actually a really great tool for home workouts!
For stretching: If you don’t have a yoga strap, a towel is a great substitute to help with hard to reach stretches!
For abs: Ooooh this one BURNS. Use a towel (or two) as sliders while in plank position to do pike ups or to work your obliques.
For legs: Another burner. Do sliding side squats with a towel under one foot. Or, really fire up that leg and slide the same leg slightly behind you and forward again. These work your balance too, so it doubles as a sneaky core workout!
And if you are looking to lose weight…
Remember it comes down to eating well, staying hydrated, and exercising often. You can strengthen your core, but you can’t spot-reduce fat. No magical tricks or crazy diets, here!
What do you think of this new trend? I wanna hear your thoughts below!
The post This New Japanese Towel Trick Will Get You Abs in 10 Days – Wait, What? appeared first on Blogilates.
June 22, 2020
Bloated? This Is What Is Happening to Your Body – and How to Fix It
Hey Guys!
Let’s talk about food babies, shall we?
You know… that dreaded food baby that happens thanks to BLOATING. We’ve all had it, right?! And we laugh and call it a food baby when really, it’s uncomfortable to even laugh because let’s be real, bloating hurts!
IDK about you, but when I’m bloated I just don’t feel my best. My clothes feel like they fit really weird and I feel sluggish. It can be really frustrating and hard to ignore. I just want to get rid of it ASAP.
Turns out, there’s actually more to bloating than you might think! Maybe I’m a little nerdy, but it’s actually a really interesting process! I did some digging for us so we can learn what’s up with bloating, and how we can push past the food baby and get back to feeling our best!
You ready?! Let’s deep dive!
First things first…what is bloat?
Ok so you know what bloat feels like…but do you ever wonder what’s going on in there?
I want you to touch your stomach right now. Nope, that’s not your stomach. Move your hand up to your diaphragm/rib cage area. THAT’s your stomach. Your stomach actually rests right below your chest and sternum! So if you’re imagining your stomach is full of too much food when you’re bloated, that’s not necessarily true! It doesn’t really have anything to do with your stomach! 
June 19, 2020
Lizzo’s Message To Body Shamers Made My Mouth Drop
Hey Guys!
Pleaassseee tell me you follow Lizzo on TikTok.
She has been straight up KILLING IT! She’s always radiated body positivity, self-love and confidence, but wow. Her recent posts have taken that vibe to a whole new level.
Lately, she’s been posting clips of her workouts and some amazing, healthy recipes that literally ANYONE can make. Her posts are always light, fun and inspiring.
And can we talk about her garden?! GOALS.
@lizzo
June 17, 2020
Dear Cassey: Is it healthy to use anger and revenge as motivation to workout?
While exercising and eating healthy genuinely bring me a lot of happiness and joy, I find that sometimes my motivations aren’t always positive. Most of the time I’m thinking about my health and how good it makes me feel – but sometimes I find thoughts of anger and revenge help to push me farther than normal.
Just imagining the look on my cheating ex’s face when he realizes what he missed out on can get me to finish an extra half mile on the treadmill!
Is it unhealthy to think this way or is it just a normal thing everyone experiences?
Signed,
Raging Runner
Dear Raging Runner,
I’d be lying to you if I said I’ve never done this.
In my opinion, it’s normal! I mean, to really dig deep and get in the zone, you have to find motivation somewhere! For some people it’s music with a killer beat, for others it’s competition, and for some of us, it’s taking out our anger on the treadmill.
If what you’re angry about still bothers you, it’s probably giving you extra (negative) energy anyways. Gotta burn that off somewhere, right?! Might as well be productive about it :)
Working out is therapeutic for that reason. It’s an outlet and stress reliever like NO OTHER. So when you’re using those thoughts of revenge or anger as motivation to push harder, you’re also releasing those feelings. And all of us need to do that every now and again. ESPECIALLY if you’ve been through something like a bad breakup. That stuff seriously weighs you down otherwise.
Now…OBVIOUSLY I wouldn’t recommend digging up those negative feelings every time you workout. Constantly being in that state of mind isn’t great for your mental health. I think it would be really easy to become dependent on that anger, which can be very emotionally draining.
Here’s my two cents: your workout is a great place to unload heavy feelings. Definitely use your feelings if it pushes you during a workout… but only if you still come out feeling great and positive in the end. DON’T use feelings to cover up bigger issues in your life. And NEVER EVER dig up those feelings if they turn into negative self-talk (what did I do wrong, etc.) Nope. None of that.
You could also try putting a more positive twist on these feelings. Like, instead of “just wait until he sees what he’s missing,” think “ummm who knew I could be so STRONG” or “WHOA I came out of this happier and more motivated than ever.” Seeing the way a bad situation actually changed your life for the better is some of the best motivation out there. Use it.
Thank you for this question! I hope this helps. It really is something I think most of us have done, and now I’ll be paying more attention to what I use the most to fire up that extra motivation.
PS – If you have a burning question you want to ask me, I’m taking questions via text at 510-692-4556. Currently this only works for US and Canada. If you’re outside of those countries, you can leave a question below.
The post Dear Cassey: Is it healthy to use anger and revenge as motivation to workout? appeared first on Blogilates.
June 15, 2020
Craving Sweets On Your Period? Here’s Why – and What to Do About It
Hey guys,
It seems like some months I’m cruising right along, sticking to a healthy diet and BAM I’m hit with intense cravings for junk food right before my period.
Does that ever happen to you?! What’s up with that?
Well, it sounds like we can blame it on those lovely hormones (as usual). Let’s learn more, shall we?
Estrogen and progesterone make you crave carbs
It’s not all in your head. Your body really DOES crave carbs around your period. It’s the changes in progesterone and estrogen that trigger the biggest changes in your body during this time, and with that hormonal swing comes an intense craving for high carb foods and sweets.
But junk food can also make you feel better
You know how you’re suddenly alllll in your feelings before your period? Again, that’s your hormones.
But junk food like refined carbs and chocolate literally fix your feelings (at least temporarily).
When you eat these foods, your brain releases serotonin, which is a neurotransmitter that makes you feel happy. Your brain remembers how much better that ice cream made you feel, and you crave it next time you’re feeling sad or stressed.
How to indulge without feeling blah
So is it okay to indulge when a period craving strikes?
YES
Your body might be craving that food for a specific reason, and if you try to resist you might end up bingeing on it later. Or, you’ll graze all day on other foods trying to satisfy the craving.
However, I know that my body will react if I eat the foods I usually crave like ice cream, cereal or pizza. Sooo how do we indulge without feeling bloated and miserable later?
First, I try to find a healthier alternative for what I’m craving. For example, if I’m craving ice cream, I go for a dairy-free option with less sugar. If I’m craving pizza, I go for cauliflower crust with some veggie toppings.
But I know in real life, those things don’t always cut it. There are times when I need the real thing, so I eat it! I just don’t overdo it. A small serving will cure my cravings, without any regrets later.
So here’s the takeaway:
Cravings before or during your period are NORMAL. Indulging a little to satisfy your cravings is NORMAL. It doesn’t mean you lack self-control, or that you have to “punish” yourself with less food or more exercise the next day. Indulging in a craving is just listening to your body! But the trick is to find ways to eat the foods you crave without overdoing it.
Tell me about some foods that you just can’t resist during your period!
The post Craving Sweets On Your Period? Here’s Why – and What to Do About It appeared first on Blogilates.
June 10, 2020
Dear Cassey: How do I deal with my unsupportive spouse?
My husband is unsupportive of my fitness goals. He makes fun of me and tells me I’m obsessive, that I’m going to look like a man, and that I look better chubby. Advice please.
Thank you!
Over the Negativity
Dear Over the Negativity,
Not. Cool.
Sounds like it’s time to sit down and have a serious heart-to-heart with your husband.
I think this happens with family and spouses more often than you’d think, and it comes down to fear. Change is scary and intimidating. Is he afraid that if you change it will affect him or your relationship? Is he self-conscious about his OWN body? Don’t settle for a shoulder shrug or a “just because” reason why your fitness goals bother him. What is it that seems obsessive to him about your goals? Encourage him to communicate with you. If he has concerns, make sure you’re willing to listen. Get to the bottom of it.
What’s NOT okay is for him to shame your goals and project his worries on you. MAKE SURE YOU TALK ABOUT THIS! It’s possible that he doesn’t even realize how hurtful his comments are, so just be open and honest. Tell him why fitness is important to you, what your goals are, and how his comments are influencing those goals.
Oh and pleaasseee educate him about the fact that working out WILL NOT make you “bulk up” or look manly.
Basically, communicate, communicate, communicate.
If he’s unwilling to open up at first, give him time. Keep going with YOUR goals and trust that in time, he’ll see the good in your intentions. He’ll see how your hard work is paying off with your mood, energy and health. There’s a pretty good chance you’ll inspire him too!
In the meantime, it’s ok to find support elsewhere. Just like you are right now! There’s nothing but love and support in this community!
PS – If you have a burning question you want to ask me, I’m taking questions via text at 510-692-4556. Currently this only works for US and Canada. If you’re outside of those countries, you can leave a question below.
The post Dear Cassey: How do I deal with my unsupportive spouse? appeared first on Blogilates.
June 8, 2020
Craving Certain Foods? This Is What Your Body Is Trying To Tell You
Hey guys,
Why is it soooo hard to resist a strong food craving?! There are days where I’m fine eating my meal prepped meals but then there are other days where I want nothing but crunchy chips or sweet treats. It made me wonder… are cravings really as evil as they seem, or is there some science behind them?
It turns out…
YES. There is science behind it!
Sometimes we crave certain foods when our bodies need something. In other words, cravings are one way our bodies communicate with us. Pretty cool!
Here are some common food cravings and what they might mean.
Craving sweets?
I mean, I crave sweets all the time but I can think of two times when my cravings get SUPER intense: when I’m emotional and when my period is about to hit.
Turns out there’s a reason why!
Emotions trigger strong cravings because your body literally “craves” comfort. Sugar in particular triggers the “reward center” in the brain, which makes you more likely to crave sugar whenever you need to feel better.
Your body also has more cravings when your hormones are out of balance, which is exactly what happens around your period.
Maybe you NEED chocolate specifically
Of course you could crave chocolate for the same reasons you crave sweets. BUT some experts wonder if craving chocolate might indicate a magnesium deficiency. Oh and there’s more – low magnesium can impact your mood! So if you notice you’ve been down and you’re suddenly hit with a chocolate craving, it’s possible that you’re low on magnesium.
Your body needs more magnesium when you’re on your period, so definitely pay attention during this time!
To tackle this craving without overeating the Ghiradelli, go for other magnesium-rich foods like bananas and leafy greens.
Orrrrr something with a good crunch
We’ve allllll been there, hopelessly staring into the pantry wishing we had something crunchy to snack on. UGH! Why is crunchiness so satisfying sometimes?!
Well…you might be stressed or frustrated!
YES! Chewing on something crunchy helps you release some tension that might be building in your body. Hmm so maybe that’s why once you start eating a bag of chips, it’s almost impossible to stop!
If you’re avoiding that, try munching on some crunchy veggies or make your own baked apple or sweet potato chips. YUM.
If you’re dying to get your hands on something salty…
Yessss sometimes I just need pickles, popcorn, or anything salty.
If you’re the same way, you might be dehydrated or your electrolytes could be out of whack. You’re most likely to get hit with a craving for something salty after a workout, when you’ve been outside a lot on a hot day, or when you’re not on your water game.
So drink up, and see if that helps!
When you’re hit with a caffeine craving
If you’re craving a latte, chai tea or maybe a soda, there might be more to it than just loving the taste.
We tend to crave caffeine whenever we need some kind of “pick me up,” So you might notice a strong craving if you’re feeling drained from stress, you’re not getting enough sleep, or you just hit that mid-afternoon slump.
Craving caffeine can also mean you’re dehydrated! Not drinking enough water can make you feel super sluggish, which might trick you into thinking you need caffeine for a little energy boost.
If you want to save money and calories, try drinking more water or see if a quick workout might boost your energy a bit.
If you’re craving a juicy steak…
Craving red meat might mean your body needs more iron, zinc or vitamin B12 – especially if this craving is a little unusual for you.
If you’re also looking a little pale, feeling tired or weak, or having other symptoms of anemia, it might be a good idea to have your Dr. check your iron levels. Also, it’s possible for your iron levels to dip just a little when you’re on your period, because you’re losing blood. So you might notice that you crave more burgers and steaks around this time!
Most of the time, cravings stem from habit.
However, it’s totally possible that your cravings mean that your body is trying to tell you something.
If you’re dealing with cravings, remember that it’s not always bad to give in! Sometimes resisting just makes the craving stronger. So listen to your body and don’t guilt yourself for eating the foods you crave in moderation.
What kind of foods do you find yourself craving the most often?!
The post Craving Certain Foods? This Is What Your Body Is Trying To Tell You appeared first on Blogilates.
June 3, 2020
52 Things You Can Do Right Now To Support #BlackLivesMatter
Hey guys!
The hate and blatant racism I’m seeing on social media this week alone is breaking my heart. It’s 2020 and my black friends are STILL getting racist messages. I’m getting nasty messages for simply showing my support for #blacklivesmatter. I’m sick of it.
I’m tired of sitting around waiting for the world to change. I’m done being in denial that not being racist is enough.
It’s not enough.
We must be actively anti-racist. It’s time to educate ourselves and get familiar with the reality that the black community lives with every single day. We will never fully understand…. I know we won’t. But we can open our minds and we can spread knowledge to support people of color the best we can.
I know it’s hard to know exactly where to start, so my team put together some resources to help. Commit to using some of these resources and sharing them with others. Spark healthy discussions with what you learn and start opening the hearts of others. This is how we do better.
Donate
Peoples City Council Freedom Fund
Read
Heavy: An American Memoir — Kiese Laymon
How To Be An Antiracist — Ibram X. Kendi
I Know Why the Caged Bird Sings — Maya Angelou
Raising Our Hands — Jenna Arnold
Redefining Realness — Janet Mock
So You Want to Talk About Race — Ijeoma Oluo
The Fire Next Time — James Baldwin
The New Jim Crow: Mass Incarceration in the Age of Colorblindness — Michelle Alexander
The Warmth of Other Suns — Isabel Wilkerson
Listen
Momentum: A Race Forward Podcast
Intersectionality Matters! Hosted by Kimberle Crenshaw
The Combahee River Collective Statement
Higher Learning with Van Lathan & Rachel Lindsey
Watch
13th — Netflix
American Son — Netflix
Blindspotting — Hulu with Cinemax
Clemency — Available to rent
Dear White People — Netflix
Fruitvale Station — Available to rent
If Beale Street Could Talk — Hulu
Just Mercy — Rent for free in June in the U.S.
King In The Wilderness — HBO
See You Yesterday — Netflix
The Hate U Give — Hulu with Cinemax
When They See Us — Netflix
Text
Text FLOYD to 55156
Text JUSTICE to 668366
Text ENOUGH to 55156
Sign
Charge All Four Officers — change.org
Justice for Breonna Taylor — change.org
George Floyd — colorofchange.org
Take Action
Be ready to do the work — educate yourself about on going racial injustices.
Focus on the narrative — do not center it around you. Educate those around you — continue to share & repost resources.
Choose action rather than inaction.
Be an ally – correct racist conversations you may hear among family or friends. Discuss why it is wrong.
Check in on your black friends, family & colleagues. Don’t condemn those who may be late to the conversation, invite them to join.
Continue to support — be an ally for the rest of your life, even after the outrage.
I’m committing to continued learning, so feel free to share more resources you love in the comments!
The post 52 Things You Can Do Right Now To Support #BlackLivesMatter appeared first on Blogilates.
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