This article was furnished by the WIFH in Atlanta, Georgia.
Fats have had a bad reputation in the past, but people are starting to realize that we need them to stay healthy. Fats are one of the major nutrients of the human diet. The other two are carbohydrates and proteins.
Before we get down to the details on fats and how they work in the body, you know that fats and oils are one and the same. The only difference is that oils are liquid at room temperature and fats are solid. Now, let’s move on to the nitty-gritty.
Triglycerides: Simply stated, triglycerides are the chemical form of fats in food and in the body. Think of fat as a building and triglycerides as the bricks that give it shape. These “bricks” consist of 3 fatty acids: saturated, Monounsaturated and polyunsaturated (the “tri”), and one glycerol molecule. Thus, the name “tri”-”glyceride”.
Monounsaturated: Monounsaturated fats are heart-healthy because they maintain good HDL cholesterol levels while lowering bad LDL cholesterol levels. Oils that are predominantly monounsaturated include olive, avocado, peanut, sesame, lard and duck fat. Monounsaturated oils are generally considered to be the healthiest overall, but it’s important to note that all three types have distinct advantages and disadvantages.
Poly unsaturated: Due to their unstable chemical structure, polyunsaturated fatty acids expire more quickly, especially after prolonged contact with oxygen, light or heat. Oils that are predominately polyunsaturated include walnut, grapeseed, soy, corn and fish oils. Never keep these oils beyond their expiration date. If cooking with these oils, use low temperatures. Be sure to refrigerate.
Saturated: Saturated fats are the most stable, giving them a long shelf life and the ability to withstand high cooking temperatures. The are primarily found in animal fats and tropical oils.
Animal Fats: In general, animal fats such as butter and cream are predominantly saturated. It is interesting to note that the fatty acid composition of animal fat can vary depending on the diet of the animal.
Trans Fats: The Very Worst Kind: Trans fatty acids are chemically altered, man-made fats found in partially hydrogenated oils. The hydrogenation process, in common use since the early 20th century, injects hydrogen into vegetable fats under high heat pressure. This saturates what was previously an unsaturated fat and results in a chemical configuration that is not found in nature and is very rich in trans fatty acids. Very small amounts of trans fats do occur naturally in some products such as milk, cheese, beef or lamb.
Trans fats are doubly harmful because they lower HDL (good) cholesterol and raise LDL (bad) cholesterol levels, increasing the risk of coronary heart disease. Trans fatty acids have an even worse impact on cholesterol levels than diets high in butter, which contain saturated fats. A 2002 report by the Institute of Medicine concluded that trans fats are not safe to consume in any amount.
The Trans Fat Labeling Law: Effective since January 1, 2006, all products that have a Nutrition Facts Panel must declare the amount of trans fat per serving. This has forced many conventional food manufacturers to reduce or eliminate trans fats from their products. But trans fat still has a significant presence in restaurants and with other food vendors who are not affected by the labeling law. Packaged products that may still contain significant amounts of trans fats include: margarine, shortening, baked goods (pastries, pies, cookies, doughnuts), breakfast cereals, fried foods, crackers and snack foods such as potato chips.
Simply put not all fats are bad and contrary to popular belief they don’t actually make you fat. What packs on the pounds is CALORIES, consuming too many and making the wrong choices when it comes to fats and carbohydrates.continue...
While the connection between creativity and mental illness has been documented since 4th Century B.C., today many studies are beginning to show that creativity can actually affect mental health positively. Whether designing custom tank tops or learning how to play the piano, any form of art can bring out a positive psychological change in an individual.
The Arts & Health Foundation has stated that participating in a creative activity can provide a mental boost. How? Check out some of these insights to learn more about how creativity affects mental health.
For years, scientists studied the effects of creativity on mental illnesses. Many artists were considered to be suffering from various mental disorders, and a study done at Swedish Institutions like Gothenburg University as well as Uppsaala University found that artists were more at risk for Bipolar Disorder. This study was funded by Swedish Psychiatry Foundation as well as Swedish Medical Research Foundation.
However, today many other research studies conducted across the globe believe quite the opposite. While it may be true that artists, most commonly writers and musicians, are more susceptible to bipolar disorder, creativity is a source for inspiration and an improved sense of well-being for most ordinary people.
Creativity provides a medium for outlet of emotions, and is also a great source of happiness in many people. Yes, mental health can affect creativity and bring out the best in an artist, but its also true that creativity can affect mental health. So whether you're taking guitar or piano lessons, or embark on customizing tank tops as your career, exercising your sense of creativity can promote great things for your brain.
In the book Flourish: A Visionary New Understanding of Happiness and Well-Being written by Martin Seligman (who is considered to be an expert on positive psychology) he explains that psychological well-being is based on 5 elements. These are:
Creativity accomplishes all of these, which is why being creative can make a person feel proud about himself and have a deeper connection with his inner-self as well as the community. With an improved sense of self worth comes mental stability and satisfaction, both of which are important for enhanced mental health.
Creativity comes with many benefits for improved mental health, some of which include: safe outlet for emotions and unexpressed feelings, improved concentration and focus, stress relief, confidence boost, enhanced manual dexterity and connecting with other creative members of the society.
Since creativity is good for mental health, here are some tips to incorporate creative exercises in ones day to day life.
Whether you enjoy art, music, dancing, writing, poetry or some other form of creative activity, join a local class where you can hone on your skills and get to meet like-minded people. Many individuals find pianos and piano lessons to offer outlets for creativity, rhythm, and hand-eye coordination.
Creation is one of the most powerful forms of creativity. From designing your own custom tank top to drawing the blueprints to your next big projects, a great deal of imagination and creatvity goes into the process.
Keep aside a set time for creative activities every week. Create a creative corner in your home and enjoy doing the activities that bring you most happiness. Start with 2-3 hours a week, and increase the time as you begin to see positive changes in your psychological wellbeing.
To boost your creativity, come up with quick exercises and activities. If you are a writer, try to convert a comedy in to a drama. If you are a musician, try to merge the best parts of two or three of your favorite tunes and create a new one. If you are an artist, list two of your favorite art forms and try to do a piece where the best features from both can be highlighted.
Based on your creative interests, keep yourself challenged and engaged by coming up with new ideas.continue...
Gasoline is a very vital product that is used to run cars, trucks, boats and other machines that have motors like motorized saws and lawnmowers. However, gasoline contains chemical compounds that may pose a threat to humans and the environment.
Gasoline should never be disposed of by pouring it on the ground, into a sewer, a drainage system, stream or any other water body. Such actions are harmful to the environment as they may cause fire explosions and environmental pollution. Improper disposal may also attract fines and heavy penalties.
Gasoline can cause water, land and air pollution if it is not properly disposed or recycled. The product contains very harmful chemicals that may cause illnesses in people and animals if it is ingested by drinking contaminated water. The gases that are released by the product can also cause air pollution. If such polluted air is inhaled it can cause breathing disorders like asthma and emphysema. The gases are responsible for the depletion of the ozone layer which is the cause of global warming.
To keep people and the environment safe from such toxic chemicals it is important to ensure that after use, the product is taken to a place where proper gasoline recycling procedures are followed.
Unless it is contaminated with other substances, gasoline remains usable under most circumstances. However, as it ages, it tends to lose some of its ability to ignite engines. It may cause sluggish behavior or even temporary failure of an engine. If it is stored for long, it can be contaminated by water, rust particles and even dirt. This makes it gummy or varnished. Such gasoline can only be used after reconditioning.
To recondition gasoline, pour the old gasoline into a different container using a funnel that is lined with a coffee filter or two layers of thin cloth. This helps in removing foreign particles from the product. The filtered gasoline should be mixed with new gasoline in the ratio of 1:5.
In many cases, gasoline recycling can be conducted by professional companies who have the systems in place. Additionally, some specialized centers are created to provide gasoline fuel disposal and recycling services for people to bring by their unwanted fuel.
Gasoline fuel purification is also a great solution to ensure gas is properly recycled. One of the most common challenges during this process is removing water from gasoline.
To remove water from gasoline, pour the gasoline into a transparent container. Because the water is heavier, it will settle at the bottom. Carefully pour the gasoline into a different gas can leaving the water in the container. Such water should not be poured down the sink, drain or on the ground. Instead, it should be poured into a box that is lined with plastic and has absorbent material like sand. Once the water dries up the box, plastic and sand should be thrown in a trash can.
There are various local government waste agencies and recycling centers that have the correct tools for recycling gasoline hence ensuring that it is reused or disposed off safely. There are also many local auto stores or hardware stores that have gasoline recycling programs. Here, old gasoline is used to make new products hence protecting the environment from pollution.
Proper recycling and disposal of gasoline is very important as it significantly reduces the depletion of raw materials that are obtained through mining excavations that may be detrimental to the environment. It is also cost effective.continue...
Various research studies have shown that learning the piano (as well as other musical instruments) has an affect on the auditory cortex, a part of the brain that is responsible for the processing of sound.
According to the findings, pianists tend to show more brain activity on this part of the brain. Other studies have also shown that preschoolers with musical training exhibit larger brain responses on various sound recognition tests. Individuals with early childhood piano lessons tend to have enhanced motor and auditory skills. They also exhibit improved verbal ability as well as nonverbal reasoning. Such training enhances a person's acoustic responsiveness.
In musicians, the brain structure that is associated with auditory processing is larger in the left hemisphere and smaller in the right. They also have a thicker nerve-fiber tract between the left and the right hemisphere. This increases the speed of communication between the two hemispheres. Music stimulates both sides of the brain as well as the area that contains the memory and emotions
Its been shown that undertaking piano lessons has an impact on a person's memory. A study by Agnes Chan of the University of Hongkong proved that those individuals who had received musical training before the age of 12 had a better memory when it came to the spoken words than those who had never received such training.
Therefore, piano lessons have a long a long-term effect on someone's verbal memory. It affects his/her attention and memory which in turn leads to better learning.
A research conducted by Nina Kraus of Northwestern University showed that musical training has some effects on a person's nervous system. The training builds meaningful patterns that are important in learning. Active engagement with musical sounds enhances neuroplasticity, which is the ability of the brain to change and even adapt as a result of training or experience.
Understanding music (especially learning to translate musical symbols into sounds like with piano lessons,) enhances the individual's ability to learn other things which share similar neuro pathways. Early musical training helps in strengthening connections between the neurons in the brain which leads to long-term development in certain parts of the brain.
Researchers probing the inner working of the brain have found neural firing patterns that are resemble musical patterns. This therefore suggests that music holds the key to higher brain functioning
A study in which children were given eight months of piano lessons in Atlanta proved that musical training improved spatial temporal reasoning. Children who take piano lessons tend to score higher in tests on general and spatial cognitive development. Pianos lessons can significantly reduce anxiety, depression and stress.
The best way to strengthen the eye-hand coordination and improve one's motor skills is through playing the piano. The children who take piano lessons learn a lot concerning dedication, discipline and the reward of hard work.
From all there findings, it is quite evident that piano lessons have so many to the brain. Besides benefiting the brain, the joy of making music is quite satisfying to most piano players.continue...
There has been an extensive growth in the number of services offered in today's local salons. A modern salon is capable of offering several spa-related services under one roof. Services range from the hair styling to pampering services, all aimed to ensure you look beautiful and relaxed from stress build up.
Most salon services are determined to provide a healthy healing mechanism that works for both the inside and outside parts of the body. In the current society, salons are meant for any gender since they offer more services than what they are known for. Below is a description of the health benefits to experience from a local salon.
Having a professional occasionally take care of your hair can be important than taking up personal responsibility. Healthy hair has to be regularly cleaned as required with the right hair shampoo and treated with different types of oils to keep it healthy and dandruff-free. You can also have extension or highlights added in the hair to curb more appeal. Other hair salon services involve blowing, washing, gelling, rinsing and sculpturing. Some hair salons, like Peoria's Five Senses Spa and Salon, offer these services, but others are more focal to hair cuts and general salon services.
These services offer health benefits to anyone who wants to experience a stress-free, relaxing and rejuvenating time from their daily activities. They offer an individual with an opportunity to find their inner peace and experience the true meaning of pampering. Spa services can also be heightened with the addition of a few make-up application, pedicure and manicure. People can relax in treated lukewarm water that ignites the nerves with an exciting pleasure they have never experienced before.
Massage therapy sessions can be offered in normal salons or alternatively in specialized spa salons that offer topmost and enhanced massage sessions. They are run by licensed therapists who understand how to customize each treatment to fit into the clients needs.
A massage session is aimed at relaxing the mind and the muscles, lowering blood pressure and reducing the heart rate. Clients can choose from the deep tissue massage, trigger point therapy, Swedish massage or the hot stone massage among others. The services are important for normal people who need to relieve themselves from stressful situations or victims of accidents who need inspiration to get their muscles back in good working condition.
These services are important in reviving your skin and releasing the toxins that occasionally get trapped in the body. These specialized treatments are designed to revive the skin to its initial natural state. Specialists use only the best natural and active ingredients that are highly effective. They massage and exfoliate the skin which results in a renewed and soft feeling throughout the body.
You can choose from a wide variety of treatments such as energy reviving wraps to acne which are meant to alleviate painful conditions. Wrinkles on your face can be worked out while eyebrows can be tinted and lifted. False lashes can also be fitted for those with little or none. Furthermore, you can have your lips professionally pumped with collagen rather than handling it on your own.
After running around throughout the day, the best gift for your body is turning into a salon to experience the best body soothing services designed for you.continue...
The processes and cells which support vibrant and strong hair mostly depend on balanced diet. Both bad and good changes in the hair would manifest itself after quite a longer time as compared to changes in the skin and hair folicals.
So to get your started on a dietery means to fabulous looking hair, below are seven of the best foods to eat for healthy hair.
Salmon is very rich in vitamin D, proteins and omega 3 fatty acids. A person's body cannot manufacture enough of fatty acids which are essential for the growth of hair and thus the need to be supplemented. Fatty acids are mainly found in the scalp cell membrane and natural oils. They keep your hair and scalp hydrated.
Other options- For those individuals who are not impressed with salmon fish, they can opt for sardine, herring, mackerel and scout to get essential and important fatty acids. They can also use pumpkin seeds, walnuts and avocado.
Walnut is the only kind of nut with a rather significant level of omega 3 fatty acids. They are only rich in vitamin E and biotin which plays a role of protecting the cells from the damage of DNA. This is great especially because the hair rarely receives shielding from the sun's rays. Also walnuts have copper which keeps your hair rich in color and shiny.
Lack of zinc can result in flaky or even worse loss of hair. Oysters have zinc and their consumption could help prevent hair loss. Zinc can be found in whole grain breads and fortified cereals but zinc from oyster is the best because it has also proteins. Proteins are essential for the body to replace the hair that is shed naturally each and every day. You can get zinc with nuts, eggs and beef.
Sweet potato is a source of antioxidant beta carotene that the body eventually converts to vitamin A. Basically no cell of the body can work when vitamin A is not enough. It also assists in protection and production of oil meant to sustain the scalp. Other options that can be used are carrots, mangoes and pumpkins.
An egg is a great source of proteins and has four minerals: selenium, zinc, iron and sulfur. Iron helps in transporting oxygen to the follicles of the hair thus very crucial. Most common hair loss especially in women is caused by too little iron. Iron source can also be boosted with chicken, fish and other animal sources.
Spinach has iron, folate, beta carotene and vitamin C that keep scalp oil circulating and hair follicles healthy. Other leafy vegetables such as kale and broccoli can serve the same purpose as spinach.
These are legumes that are rich in iron, protein, biotin and zinc. Yes, they are tiny but mighty. They are therefore great especially for the meat eaters and the vegetarians. Soybeans and kidney beans can act as a substitute for this and can be added into your salad or food.
Beyond the treatments you can receive at your local hair salon in Peoria, Illinois, food and nutrition are elemtnal to healthy looking hair. Other than the food we eat, hormonal imbalances, smoking and lack of enough sleep can impact on the look and feel of your hair. These are considerations you should keep in mind to keep your hair healthy and resilient.
In conclusion, eating a balanced diet is highly recommended as far as the care of hair is concerned. These foods basically help to nourish your hair and thus maintain its shiny and glamorous look.continue...
Nails may not be as important as our organs, but they are an integral part of a clean and healthy appearance. Unfortunately, most people don't really know how to properly clean their own nails, let alone keep them healthy. So to help you keep your nails look fresh and clean, here are several grooming and cleaning tips for you to consider.
Learning how to detect dirt and discoloration on your nails is the first step in keeping it clean. Most of the things that damages the appearance of our nails are caused by the things we touch or use, including chemicals, various nail products or simple physical abuse. So learning what causes your nails to look ugly, dirty or both will not only help you avoid them, it can also help you remove them from your nails.
Aside from identifying the various sources of nail discolorations, it's also worth mentioning that the condition of your nails can tell you a lot about your own health. For example, pale nail beds can be a sign of anemia, whereas yellow tinged nails, along with a slight blush at the base, can signify the onset of diabetes. So whenever you try to clean up your nails, always remember that what you see in them may help you stay healthy.
Although washing one's hands is healthy, overdoing it can wreak your nails, particularly if you do it more often than the average person. However, if hand washing is something that you need to do frequently (which is often the case with doctors and healthcare workers), you have the option of using a moisturizer. Not only will this prevent water damage to your nails, you can also rub a little extra around your cuticles several times each day to help keep them healthy.
Aside from hand washing, you should also be careful when you carry out activities where your nails are exposed to chemicals, such as laundry detergents and dish washing liquid. These chemicals can damage your nails if used excessively, so try to use rubber gloves whenever you need to use them.
Moisturizing your nail bed can help improve the appearance of your cuticles and protect your nails from breaking. This is because nails which are prone to breakage are usually the ones which lack moisture. To address this problem, putting a little oil around the cuticles in order to help moisturize the entire nail, thus preventing cracking and chipping. Basically, anything that helps moisturize one's nails is a good way to prevent breakage. Many nail manicure and pedicure salons offer these services when performing manicures.
Biotin, which is part of the Vitamin B family, is said to increase the thickness of human nails, which means that it is an ideal supplement for people who often have to worry about their nails splitting or breaking. Aside from Biotin, two other substances which are believed to make nails stronger are silicon and the supplement MSM. So if you're concerned that your nails are not strong enough to withstand breakage then taking these substances may help solve the problem.continue...
Massage therapy has several health benefits. It can help mentally, emotionally and physically, if you make it part of your regular health routine. Whether you receive a Swedish massage, a sports massage, a deep-tissue massage, or a trigger point massage, the health benefits are almost the same.
Usually, individuals use massage for either overall relaxation, well-being, or to address a particular grievance, for instance pain or restricted range of motion. Studies suggest that a massage therapy may contribute to both objectives.
Massage causes physical changes in your body through:
These responses can together produce both physical and emotional benefits.
When getting a professional massage treatment, a gentle touch makes the body to relax. This, plus pain relief, generally produces a relaxation effect.
This is a state in which both the heart beat and breathing rate slows down, the blood pressure goes down, the production of stress hormones drops, and the muscles relaxes. This response also increases the existing level of serotonin, which is a chemical in the body that affects emotions and thoughts in a positive way.
This response may lessen the physical effects of stress and decrease the dangers related to stress, for instance hypertension, insomnia, sexual dysfunction, anxiety and digestive disorders among others.
The physical handling in massage has two main physical effects:
Massage therapy relaxes muscle tissue, which lessens excruciating contractions. If you are an athlete and you happen to pull a muscle that had not been warmed up well or you overstretch it, a deep tissue sports massage can ease the resulting soreness. It also reduces recovery period, helps you get ready for vigorous exercises and prevents any future pains.
Massage can also lessen nerve compression. When muscles are contracted, they occasionally compress the nerves around them. However, when these muscles are relaxed, they release the nerves, allowing them to get correct nutrients and function more efficiently. The nerves can take up their usual work of conveying messages to and from the brain thus improving the effectiveness of the muscles and organs.
Massage is believed to boost blood and lymph circulation. This is perhaps caused by the physical handling of the soft tissues and the chemicals released during the relaxation process. Enhanced circulation improves the delivery of oxygen and nutrients to muscle cells and helps eliminate waste products. As cellular health improves, tissues function more efficiently, leading to the elimination of waste products. This may also increase the absorption of extra fluids and lessen swelling in soft tissues. These circulatory effects of massage may have importance in the treatment of a number of inflammatory diseases, for example arthritis and edema.
As you can see, there are some great benefits associated with getting a massage. Why not indulge yourself and help to ensure your well-being all at the same time? Incorporating regular massages into your life is not all that challenging, since they do not have to take too much time, and it is a great investment because it helps you to be the best that you can be.continue...
Most people think it's cheaper to eat prepackaged convenience foods than it is to eat healthy food. "It's expensive to buy good food" is a common complaint. But is that really true?
Probably, if you're comparing cost per calorie, but if you're comparing cost per nutritional value, there's no contest. Healthy food is the better value every time and lets face it, most of us and our kids are not lacking in calorie intake, but getting all of the nutrition we need can be a challenge.
Let's compare two common snacks - a peanut butter cookie and an apple.
Let's say a single cookie and an apple bought in a convenience store both costs about a dollar. You get about 120 calories from the cookie and only 100 calories from the apple so it seems like you're getting a little more for your money with the cookie, right?
Not so fast. Let's compare the nutritional value.
The cookie provides zero vitamin A and zero vitamin C, less than a half a gram of fiber, about 6 grams of unhealthy fat and over 15 grams of added sugars for sweetening.
The apple, on the other hand, provides 75 IUs of vitamin A, 8 mgs of vitamin C, over a gram of fiber, less than half a gram of fat and about 20 grams of natural, healthy, energy-producing fruit sugar (among many other vitamins and nutrients).
It's easy to see the apple provides a lot more nutrition and a lot less unhealthy fat and sugar than the peanut butter cookie, for the same amount of money. And, the apple will provide just as much, if not more, relief from hunger pangs.
Healthy snacks, such as fresh fruits and vegetables or unsalted nuts and seeds, bought in bulk and divided into convenient snack portion sizes make great nutritional and financial sense. Just store them in your refrigerator and pack them into reusable cotton snack bags to take with you whenever you venture away from home.
Buying in bulk saves you money. Doing your own preparation and packaging of snacks saves you money. Packing snacks in reusable snack bags saves a small fortune in plastic baggies and helps to also protect the environment. But that's not all.
According to the American Cancer Society, the American Heart Association and the National Institutes of Health, the standard American diet of fast, fat and fried foods is responsible for killing three out of every four Americans every year. The American junk food diet greatly contributes to our national epidemic of obesity, high blood pressure, diabetes, stroke, heart disease and certain forms of cancer.
By packing healthy snacks for your eco-friendly lunch products, you'll be taking care of your own health and pocketbook while also contributing to lower health care costs for you and your family well into in the future.continue...
Low carbohydrate diets are quickly growing in popularity, and for good reason. Cutting back on your carbohydrate intake is an excellent way to improve your health and lose weight. Though the benefits of a low carb diet may be easy to find, portable low carb snack options are decidedly more difficult. The key to sticking to your low carb diet is to take healthy snacks with you so that you are not tempted to buy an unhealthy snack alternative when hunger strikes. Invest in a few reusable snack bags and get ready to eat on the go.
Vegetables are low in carbs but high in fiber and nutrients. Celery with peanut butter, pepper slices, carrots, broccoli, and cauliflower all make tasty and low carb snacks on the go. These foods also fit perfectly in ecofriendly snack bags so you can place them in your lunch bag or reusable snack bag with a cold pack without a worry.
Cheese and meat are a great source of healthy fats and protein. As such, they make a great choice when it comes to choosing low carbohydrate snacks for resuable snack bags. Pepperoni slices, cheese cubes, cheese sticks, jerky, and lunchmeat can all be stored in a portable lunch bag and eaten throughout the day when you get hungry.
If you are looking for a crunchy, satisfying snack, but want to avoid the carbohydrate overload of crackers and chips, nuts and seeds are the way to go. Sunflower seeds are a popular option. Nuts, such as cashews, almonds, and peanuts also provide a high protein and low carbohydrate snack that is easy to include as part of a healthy lunch or snack and are easy to carry in a small reusable snack bag.
Eggs are full of healthy protein. Though raw eggs are not portable in resuable snack bags, you can prepare eggs in a couple of different ways and pack them for lunch or snack. The two most popular options are deviled eggs and hardboiled eggs.
A low carbohydrate diet does not need to be void of all sweets. Rather, there are ways that you can modify your low carbohydrate snacks and satisfy your sweet tooth at the same time. Sugar free Jello is a versatile sweet snack option. You can add nuts and cottage cheese, or combine it with coconut milk in order to add a bit of sweetness without adding to the carbohydrate count. Retailers also provide a number of low carbohydrate snack bar options to choose from.
Now that you have a lot of great new ideas for your low carbohydrate snacks. Grab your eco-friendly reusable snack bags and pack them with nutritious snacks for you and your family.continue...
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