Pound For Pound Dietetics

Certified NOT California Grown?

July 1, 2010 · Leave a Comment

In the wake of today’s deluge of certifications, I am beginning to foresee a new stamp of sustainable approval: “Certified NOT California Grown.” In fact, I’ve already seen one that gets at the point. Namely, a farm touting its beef raised (in CA, nonetheless) without the use of irrigation. Going forward, this low water consumption or irrigation free label will almost certainly gain steam.

To understand the problem, simply Google “salination california.” You’ll quickly see that California farm land is being seriously damaged by irrigation. Most farms use overhead watering (the large sprinklers you can see spraying the crop), which loses an enormous amount of water to evaporation, especially in the California sun. Next, the plant’s roots take up the water and use it to create oxygen during photosynthesis. The notable thing here is mainly what gets left behind – salt. It’s not that farmers are using salt water, but the fresh water (I use the ferm “fresh” loosely because irrigation water can often intentionally contain human waste for fertilizer) will contain a fair amount of salt. As the plants leave the salt behind, it begins to pile up.

There are very few organisms on the planet that can thrive in a relatively high salt environment. The reason? Osmosis, which dictates that water will flow from low solute concentration to high (see diagram below). Thus, in soil with a high salt concentration, water will flow from the plant’s roots back into the soil. The plant will die. Soil with such high salinity becomes useless, and there is already land laying fallow in California for this exact reason.

The root of the problem is that we are growing such a huge volume of food in an area with insufficient rain. In fact, part of the reason that California farmland is preferred is for its high sand content. This means it won’t hold water too long, which the plants will like, provided they soon get another drink (switch the sprinklers on again).

Research is well underway to confer salt tolerance to plants. If some edible plants were genetically modified to better tolerate highly saline soil it would be a temporary fix at best. Most likely it would be a useless and dangerous distraction that provides an excuse to ignore a serious and growing problem.

The solution is to stop relying so heavily on California to grow our food. Major cities must start growing native foods in and very near the city, which will conteniently improve food security (and, as Michael Pollan argued in a letter to President Obama, improved national security). This does mean that the Midwest would have to switch some farmland from corn to plants that are eaten directly, like vegetables. (the vast majority of corn is grown for animal feed or processed products like HFCS.) Few outside the boardroom at Archer Daniels Midland would argue that growing less corn would be a bad thing, and every day new people learn that localization and decentralization of our food production is the only way forward.

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Eggs!

June 14, 2010 · Leave a Comment

Picture from Year of Plenty

I suspect one cause of dietary confusion among general consumers is eggs. Let’s take a look at common questions.

Should I eat them at all?

YES. They are loaded with nutritional value and are therefore a great way to start your morning, or for that matter, to end your day (brinner, anyone?). Eggs are one of the highest quality sources of protein available, which means that they contain all the essential amino acids in nearly the exact ratios we need, and that those amino acids are highly bioavailable (we can digest and absorb them easily). By comparison, rice would be a low-quality source of protein because it barely has any lysine (an essential amino acid) and its bioavailability is poor. Many studies have correlated a high protein breakfast with staying full for longer and eating less at lunch. Adding some fat to that meal (cheese, butter, whole milk or a little bacon) will really help you stay full.

How many should I eat?

Eating up to two a day should be just fine. There is no reason to eat more than that, and I suspect it is a little too monotonous for most people to have them everyday anyway.

Should I just eat egg whites?

NO. The idea of eating just the whites is that they contain all of the protein and none of the fat or cholesterol. Unfortunately, the white doesn’t contain any of the fat, vitamins or minerals, which are all just as important as the protein. Body builders consuming well more than 2 per day (I’ve heard up to 12 a day) are the only exception to this. They should probably just eat 1-2 yolks per day, and the rest only whites. Of course, I wouldn’t recommend anyone eat that many eggs whites in a day, either.

To be frank, ordering an egg white omelete is not only pointless, it is probably worse for you than eating the whole eggs. The fat in the yolk will help you absorb vitamins A, D, E, K and calcium. If you are going to cut things from your diet, there are many places to start before getting to an egg yolk (sugar and other refined carbohydrates are job one).

What about the cholesterol?

This could be a long discussion, but suffice it to say most people should have no fear of cholesterol. There exists a lot of bad information on the topic, almost all of which is based on poor science. To summarize, cholesterol intake has very little affect on cholesterol levels in the blood, and it is certainly not the evil it is made out to be. Our body makes it in large quantities because it is crucial to every cell in our body. A small group of people are more sensitive to dietary cholesterol than most, and they are the only ones who should ever really think about dietary cholesterol.

My grocery store has about 10 different kinds, what should I buy?

Buy eggs from a local person who raises chickens. I can almost guarantee anyone can find local eggs if they try hard enough. I can easily think of 6 different farmers who could supply me with eggs. The farmer keeps all the money, and you get fresh eggs. In addition, you get to see how the chickens are raised. Does it look like the way a chicken would like to live? A healthier chicken will lay a healthier, better tasting egg. Generally farm fresh eggs will have richer colored, firmer yolks, which are great for cooking, taste and fatty acid content.

Interestingly, local, unwashed eggs are probably the safest in terms of foodborne illness. They come out of the chicken with a protective coating that prevents bacteria from entering. Washing eggs, however, removes this coat and improves the chances of unwanted bacteria getting in. US law dictates retail eggs must be washed (European laws do not), and though this is probably a necessity for large scale egg factories, is actually not good for small producers. The eggs I buy have never been washed.

If you insist on buying them at a store, I do recommend free range eggs, and certified organic if your budget allows. Ideally, this means the chicken did what chickens naturally do (walk around all day looking for tasty things all over the place!). Realistically they probably aren’t roaming as freely as the picture on the carton might indicate, but it will certainly be better than the confinement pens used in factory farming. Don’t be fooled by color, which only represents the breed of chicken it came from, not its nutritional value.

Lastly, avoid “vegetarian fed” eggs. If anything gives away the fact that the chickens were NOT free to roam about the way they naturally would, it is the claim of being vegetarian fed. If you’ve ever watched a chicken scratch around, you probably know that they love to find bugs and grubs on the ground. Instead, the vegetarian feed they are given is probably mono-crop grown soy and other grains that chickens wouldn’t naturally eat much of.

You’ll notice my Flickr photo food log has many, many meals using eggs. Eat up!

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Eating In Season – Spring!

June 2, 2010 · Leave a Comment

Thankfully, seasonal eating is coming back into style. Participation in CSA‘s and shopping at farmer’s markets is quickly increasing. This type of eating falls in line with the patterns of the earth, and relies heavily on fruits and vegetables produced locally.

I, for one, am excited that spring crops are here. This Saturday, my favorite farmer’s market opens and soon I will begin getting spring vegetables from my farm-share. All of this is quite exciting, in a way that is only experienced in spring.

Many of you would probably like to eat more seasonally, but aren’t quite sure how. Here I’ll discuss some of the best spring crops that you can find in season and locally grown today!

Nothing says spring eating to me more than fresh greens. This picture is of Tyree spinach grown by my new favorite local farmer, who has all sorts of delicious greens. I wouldn’t consider myself someone who eats a lot of salads, but I sure have been eating a lot of them lately because fresh greens are delicious, packed with nutrients and at their peak right now.

Spinach is a great source of vitamins K, A and C, and also features protein and fiber. Just toss together any greens with whatever other veggies you have and add a little vinegar and oil for a terrific meal or snack. Most greens are also excellent when sauteed. Spinach prepared this way makes an perfect side dish.

Next is probably my favorite vegetable: asparagus. Though it only really grows in the spring in most places, it generally yields a lot during that time. Most people who grow asparagus will probably agree – often times they’ll try to give it away because they can’t eat it all!

Asparagus contains just about every nutrient you’d ever want, but is especially rich in folate and vitamin K. If you eat fresh asparagus in a season other than spring, odds are it was grown far, far away.

Photo from The Modern Gardner Blog

You might associate strawberries more with summer, but in most climates they’ve been going strong for weeks now. Strawberries are packed with vitamin C and are delicious in yogurt, desserts, drinks, salads or, my favorite, by themselves. The smaller, darker colored berries are generally sweeter. Buy them at your farmer’s market, or better yet, find a U-pick farm and gather your own! Don’t forget to get extras for freezing and making into jam (preferably with minimal added sugar).

Other foods you can find fresh now include:

  • Radishes – a nice spicy addition to any salad
  • Carrots – seek out the most colorful and oddly shaped ones you can find
  • Blueberries – some climates will have blueberries already, and others will within a couple weeks

One final note – all the foods listed can be grown fairly easily in most backyard gardens. Climates vary of course, but a quick look at the Encyclopedia of Organic Gardening should help.

Happy Eating!

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What I Am Reading

April 28, 2010 · Leave a Comment

Though I haven’t been posting lately, I have been reading. Here are a few important articles, and one video, I’ve come across lately:

  • End the War on Fat from Slate.com (author also has a similar article on scientificamerican.com) – This is a nice, quick reminder that people are finally starting to understand that fat is good, refined carbs are terrible, and too much carbohydrate in general is bad. Ignore however, this sentence: “some high-fiber carbohydrates are unquestionably good for the body. But saturated fats may ultimately be neutral compared with processed carbs and sugars such as those found in cereals, breads, pasta and cookies.Though I’m glad the author wrote this piece, this sentence shows that she still doesn’t get it. Saturated fats are so much more than “neutral” when compared to processed carbs. The havoc that processed carbohydrates plays on your blood sugar and insulin is so much more damaging than anything that saturated fats will do. Furthermore, natural foods that are high in saturated fats, like red meat for example, are loaded with other nutrients like vitamins, minerals, zoonutrients and of course protein, essentially none of which are found in refined carbohydrate products.
  • Video of Gary Taubes explaining his tremendous book Good Calories, Bad Calories (2007) – This is a terrifically thorough look at 150 years of nutrition research and how poor application of the scientific method lead to the terrible failure that is “low-fat”. I can’t say I’ve watched the entire hour long video, but I’ve certainly read the book and plan to read it a few more times. Another option is to read his article from the New York Times magazine called What if It’s All Been a Big Fat Lie? (2002).
  • A brief article on peak phosphorus from Foreign Policy magazine. Let’s face it, industrial agriculture doesn’t work.
  • Bookwise I am enthralled by Lierre Keith’s 2009 book The Vegetarian Myth. Sorry Frances Moore Lappé, but Lierre Keith has a better plan for sustainability. When I finish, keep an eye out for the review on Farmbrarian.com.
  • I am also currently reading a seemingly unending string of post from Mark’s Daily Apple. Primal eating and living is incredibly healthy and this guy knows his stuff. Be warned though, each of his posts has many enticing links. Before you know it an hour has passed.
  • I am still thinking a lot about the book Nutrition and Physical Degeneration (1939) by Weston A Price. It examines the relationship between nutritional the physical well being of various cultures. In a repeating pattern, those “primitive” cultures as he calls them (those living in isolation and without Western influence) survive on many different diets, but are all very healthy. The cultures after infiltration with Western cultures (via trade routes or other means) have quickly deteriorating health. A more thorough description of this book is deserved, and I think it will command its own entire post sometime soon.

Go read! Anything I should be reading?

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Top Sirloin and Salad

March 16, 2010 · 1 Comment

This post features a meal you can find on my Flickr food log (right column of the page). With each meal posted, I detail where I got each ingredient, along with occasional recommendations. My hope is these will spark your culinary imagination and help you whip up some delicious dishes. Also, I want people to see how I source food so they might begin to see the value in local food systems.

This particular meal is steak, salad and corn. It was excellent, but also quite simple. Here’s the breakdown:

Top sirloin steak:

  • I picked this up at Wolfpack Meats, a local farm that is a part of the agriculture college at the University of Nevada, Reno. Sadly, the farm is likely to close within a year and a half due to budget cuts. The herd of cattle is pasture raised on the same land where I buy the meat.
  • I prepared it by letting the meat raise to room temperature and coating it liberally with pepper. Next, with my grill very hot, I seared both sides, which helps hold in moisture. Then I cool the grill down and move the meat to a cooler part of the grill (this requires knowing the hot spots). Finally I added chopped garlic on top and cooked on both sides. In the end it was cooked at least medium, but still tender. I could have taken it off a bit earlier.
  • As you can see by the picture, the meat takes up about 1/4th of the plate. Red meat is a healthy addition to your diet, regardless of the things you may have heard which vilify it. It can, however, be expensive. I prefer to buy good quality meat (as local and as organic as possible), but only eat a moderate amount to accommodate my budget.

Salad:

  • Gigantic winter spinach – from Salisha’s Delicious farm, about an hour outside of Reno. Remember, there are farmers growing vegetables year round in cold frames, hoop houses, hydroponically, etc. I purchased it at the Great Basin Community Food Co-op, a local member owned store that does its best to source local, organic ingredients. Look for one in your town!
  • Arugula – This I picked up from Whole Foods, and though I know it was organic, I’m not really sure where exactly it was grown (shame on me).
  • Walnuts – These add essential fatty acids, protein and substance to your salad. I also got these at the local food co-op. Walnuts, pecans and almonds, preferably not coated in salt or sugar, are great additions to salads, cereal and granola, or eaten alone as a snack.
  • Carrots – These were from a farmer who sets up an impromptu farmer’s market each week (by himself). We make sure to patronize him.
  • Feta Cheese – From Whole Foods.
  • Apple slices – Also from the impromptu farmer’s market.
  • Newman’s Own Organic Raspberry Vinaigrette – Making your own dressing is always a great choice, but having some on hand is always a good idea. The raspberry added a great flavor to this salad.

Corn:

  • We bought about 15 ears of corn in September at the last farmer’s market in order to have local corn all winter. Just cook it briefly, cut off the kernels and freeze.
  • A little butter added to the top goes a long way. I usually reach for unsalted, cultured butter. Cultured means a bacterial culture that benefits our digestive system is added (think yogurt). This would be considered a probiotic, which you’ve probably heard a lot about.
  • You’ll also notice that the starch (corn) only takes up a small portion of my plate as well. Much like you probably won’t cover your plate in meat, you also should not cover it in starch (potatoes, corn, rice, bread, etc). Starch should be eaten in moderation, especially when weight is a concern, or you are not very active.

In the end this probably took me 45 minutes to prepare, working alone. It doesn’t have to be hard! In fact, I even had leftovers, so really that 45 minutes yielded multiple meals. Make sure to relax, sit at the table with good company (I always do), possibly a glass of wine or beer and enjoy the meal. Lastly, when eating something this good, be thankful.

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Stevia – My Sweetener Of Choice

February 15, 2010 · Leave a Comment

Stevia is a natural sweetener quickly growing in popularity. The source is the plant Stevia rebaudiana, a green leaved plant with white flowers native to Paraguay. It has been utilized for its sweetness and perceived medicinal benefits for centuries. As the dangers of sugar become better known, stevia and other low-carbohydrate sweeteners continue to gain steam.

The extract made from stevia leaves is 2-300 times sweeter than sugar. Furthermore, our bodies cannot readily digest much of the plant, so it provides nearly no energy (calories) to humans. Similarly, it has little effect on blood sugar, which is great for those with diabetes or other related conditions.

The United States, in addition to other countries, has a sordid past with stevia. Only in 1991 was it approved for sale as an herb or dietary supplement. As a result, the supplement aisle of your health food store, or possible grocery store, is likely the only place you’ll find it. Recently the FDA did approve food additives that are based on stevia. These will show up soon in products by Coca-Cola and Pepsi. Japan has used stevia fairly extensively since the 1970s.

In the event that I choose to sweeten something, which is rare, I generally use liquid stevia extract (purchased at Whole Foods). Three drops into a bowl of plain yogurt gives it sweetness, without adding the negative metabolic effects of sugar (affect on insulin and triglyceride levels, sugar rush, etc). A full comparison of stevia and sugar’s affects on the body of  is beyond the scope of this post, but suffice it to say that added sugar has essentially no place in the modern American diet, and moderate amounts of stevia will do no harm. Stevia can be used in cooking, however the change in volume relative to regular sugar will greatly affect a recipe.

My advice is that for things you sweeten yourself, like coffee, yogurt and cereal, stevia is a great replacement for sugar. As for those processed foods that are sweetened for you, stevia cannot help. Only you have the power to stop buying them and start making better choices!

Sources:

1. Sweet Deception by Dr. Joseph Mercola

2. http://en.wikipedia.org/wiki/Stevia

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Cook With a Cast Iron Skillet!

February 7, 2010 · 1 Comment

You should be cooking in a cast iron pan! Doing so improves the iron content of your meal, especially with acidic foods (like tomato sauce).

Iron functions to help our bodies transport oxygen, has a role in detoxification, and teams up with antioxidants to fight free radicals.

Vegetarians should take special notice because iron deficiency is more common for you than those who eat meat. This is largely due to the improved absorption of heme iron, the type of iron largely found in meat. About three times as much nonheme iron (found in vegetable sources) needs to be consumed to absorb the same amount. Of course, it is still possible to obtain plenty of iron without consuming meat, but more care is required to ensure that intake of this essential mineral is sufficient.

The skillet pictured above is my one and only cast iron pan (shown full of homemade pizza), which was acquired only after persuading my grandmother to gift it to me for Christmas. She owned it for forty years after receiving it from her mother. The pan could be 75 years old, but it sure cooks well! I look forward to using it to make iron filled, delicious meals for decades to come.

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More on Genetic Engineering and a Book Recommendation

January 17, 2010 · Leave a Comment

After last week’s post about the safety of genetically modified organisms (GMO’s), I found myself thinking about the topic all week. The human race is in the process right now of deciding how to handle the ability to modify genetics, and our ultimate decision has nearly unfathomable consequence for the world.

While the study discussed last week raised legitimate concerns over the safety of GM foods, it is important to remember that much scientific data exists in support of genetically engineering plants and animals. Let’s look back a little bit, and discuss some terms, in order to better understand the debate.

For  millennia, man has been selectively breeding and otherwise controlling plants and animals in order to produce desirable traits. For example, one might decide to breed one heifer whose milk production is especially high, while never breeding a heifer who only produced little. Or, man has been propagating especially tasty apples by electing to graft the branches of their trees onto new trees (the only way to ensure the same apple will grow). There is little controversy with these methods.

More recently, we took the step to modifying the genes of plants and animals in order to express certain genes. For example, one apple might be resistant to a particular pest, but taste terrible. If the gene responsible for the pest resistance can be isolated, it can be inserted into the DNA of another, more tasty apple.

The next step was introducing a gene from one species into something completely different. The common example of this is Monsanto’s transgenic corn, into which they inserted a gene from the microorganism bacillus thuringiensis (Bt) which codes for a toxin that kills off certain pests. Since this pest is killed by the corn’s “natural” defense, less pesticide is needed. Using less chemicals is one important argument in favor of GM plants.

I encourage everyone to get a basic understanding of the topic, including the legitimate arguments for both sides, so that we can collectively decide how to handle this contentious debate. One good resource is the book Tomorrow’s Table: Organic Farming, Genetics and the Future of Food by Pamela Ronald and Raoul Adamchek. Here is a review of the book I wrote for the website www.farmbrarian.com.

Know of some other good resources? Let me know in the comments.

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Study Shows Negative Effects of GM Corn

January 10, 2010 · 1 Comment

A recent study in the International Journal of Biological Sciences provided an interesting insight into the effects of consuming 3 different types of genetically modified (GM) corn. The results of the different studies, conducted either by or for Monsanto, were provided to a group of French researchers (after Monsanto lost a legal battle).

While the scientists are careful not to assign too much  authority to a study only lasting 90 days and conducted on rats, they are still willing to implicate potential danger in consuming these types of GM corn.

The corn varieties in question were the common Roundup (an herbicide) Ready (NK 603), and MON 810 and MON 863, which are “engineered to synthesize two different Bt toxins used as insecticides.”

The conclusions were as follows:

“It is not possible to make comments concerning any general, similar subchronic toxic effect for all GM foods. However, in the three GM maize varieties that formed the basis of this investigation, new side effects linked to the consumption of these cereals were revealed, which were sex- and often dose-dependent. Effects were mostly concentrated in kidney and liver function, the two major diet detoxification organs, but in detail differed with each GM type. In addition, some effects on heart, adrenal, spleen and blood cells were also frequently noted…We therefore conclude that our data strongly suggests that these GM maize varieties induce a state of hepatorenal (relating to liver and kidneys) toxicity.”

Keep in mind that two of these studies were actually conducted by Monsanto in St Louis, MO, and the other was conducted for Monsanto by a company in Virginia. The nature of the release of the data (lawsuit) suggests that Monsanto had no interest in this getting out. Their researchers dismissed the findings, saying that while the findings are statistically relevant (very important in scientific studies), they are not physiologically relevant, which the authors of this study would not accept.

Many would also suggest that these trials are far too short to have much significance. While this has some truth, it remains that “these short-term (3-month) rat feeding trials are the only tests conducted on the basis of which regulators determine whether these GM crop/food varieties are as safe to eat.” If a trial like this is considered sufficient to deem a food safe, shouldn’t it also be enough to deem a food unsafe, or at the very least create the demand for immediate and extensive research?

The authors conclude with the request that “additional long-term (up to 2 years) animal feeding studies be performed in at least three species, preferably also multi-generational, to provide true scientifically valid data on the acute and chronic toxic effects of GM crops, feed and foods.”

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High Fructose Corn Syrup

January 3, 2010 · Leave a Comment

High fructose corn syrup (HFCS) is one of the most prominent buzzwords in everyday conversations about nutrition. Recently, the Corn Refiners Association has been confusing the issue with their commercials showing supposed everyday people fumbling over attempts to tell why HFCS is bad. For the record, the fact that everyday people cannot articulate the ill effects of HFCS is a pathetic argument for its safety. Their point, however, that HFCS is as safe as sugar, is more or less true. Of course, saying a food as safe as sugar is about like saying base jumping is as safe as skydiving.

Nutritionally speaking, HFCS is worse for the body than sucrose (table sugar). Sucrose is composed of 50% glucose and 50% fructose. By comparison, HFCS is at least 55% fructose and 45% glucose (hence high fructose), if not an even greater proportion of fructose. To understand why this is worse, we’ll have to take a closer look at glucose and fructose.

Glucose gets absorbed in our bloodstream and subsequently turned into either glycogen (a form of energy stored in the liver and the muscles) or stored as fat. It is insulin in our blood stream which is deployed to store away excess glucose in order to maintain proper blood sugar.

On the other hand, fructose is sent directly to the liver for metabolism, where it is quickly metabolized into triglycerides (fat) and sent off to the cells for storage. Fructose does not cause a significant change in the hormone insulin, and also is not subject to the regulatory process known as thermogenesis (1, 2). Because fructose is more readily converted into fat, it is widely assumed to play a role in the increasing American waistline, especially considering the increase in fructose consumption has mirrored the rise in obesity. Much of the rise in fructose consumption can be attributed to the increase in HFCS, which has taken over as the sweetener of choice since its introduction in the late 1960s.

The point is that fructose has an increased propensity to be stored as fat, so anything that encourages significant consumption of fructose will be deleterious to health. HFCS has done nothing if not significantly increase our consumption of fructose (it has also helped corn farmers).

This is no exoneration for sucrose. The glucose it contains reeks havoc on the body and encourages insulin resistance (think diabetes), and we just discussed the problems its fructose present. It is important to understand that all forms of sugar pose a significant threat to your health. This includes those quickly digesting carbohydrates with which our culture seems to be obsessed. These refined carbohydrates are broken down very quickly into glucose, which you now know is damaging.

What about the strawberries you ate for breakfast? I am not encouraging a reduction in whole fruit intake. Fruit is very different because it contains fiber, which slows the digestion, and relatively small amounts of fructose. HFCS by comparison contains no fiber to slow absorption, and is extremely dense in sugar.

The bottom line is that all forms of sugar should be consumed very sparingly. HFCS in particular is probably slightly worse than table sugar, and has also encouraged a big increase in sugar (particularly fructose) consumption in the United States. If our intake of HFCS and sugar in general is not curbed, we will see no improvement in the ever-increasing amount of obesity, hyperinsulinemia, diabetes and more.

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