Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans

February 24th, 2009
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Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans

In Fitness Foods Issue # 1, which I sent out last week – I raised some controversy over the ‘Canola Oil’ issue.

I’ll say one last thing about it…

There are MANY readers of this newsletter. People from all over the world, from all levels of socio-economic groups – with various levels of financial means – at different stages of trying to change their lifestyle habits for the better.

While one reader may be at the peak of their health and fitness journey, simply striving for maintenance – another person may be simply trying to figure out how to cut down on high fat, highyl processed foods – as their first step in their journey to better fitness and a better life.

My mention of canola oil was not a recommendation to use it as your sole choice of fat in your daily diet – but rather it was to give various readers another occasional option to explore as they try to create their own ‘fitness lifestyle plan’.

As a professional in the field and a father of 3 growing children – I wouldn’t serve us anything that is going to kill us – nor would I tell you, my appreciated reader, to consume something that would kill you.

So I repeat – If, on a WEEKLY basis, you add 4 or 5 tablespoons of NON-GENETICALLY ENGINEERED, EXPELLER PRESSED, ORGANIC Canola Oil to your diet – this is a HUGE difference as compared to consuming 6 or 7 tablespoons of the “evil” version of canola oil.

When I sent out the quote from Dr Andrew Weil – those were his exact words on the subject of canola oil – excerpted from a longer Q&A type article. If you want to read it just search ‘Dr Weil canola oil’. He and I share a VERY similar opinion on this subject.

OK – enough of that – let’s get on to this week’s Fitness Foods Issue # 2

A reminder first – Always choose organic versions of any foods I suggest – if it is within your means.

1) Steel Cuts Oats

Talk about a cheap, tasty, nutrient packed breakfast? I eat Bob’s Red Mill, Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber – with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins – and you are ‘in the zone’, my friend.

Take it up a notch by adding a tablespoon of ground flax seeds – and you wont be hungry for about 4 or 5 hours.

2) Sardines

I eat these about twice a week for lunch. Loaded with Omega-3s – sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) – sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.

Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes

The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told – these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach

My good friend, Popeye (some of my friends think he’s my half brother) knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate – and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? – then do like me and Popeye – and eat your spinach.

5) Strawberries

With these I would strongly urge you to go organic if you can. It is widely known that non-organic strawberries are farmed with relatively higher levels of chemical pesticides, herbicides, etc…

While organic strawberries may be a bit pricey – you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits – for a high fiber, nutrient packed, fruit salad dessert.

The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know – offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

I hope you enjoyed Issue # 2 of Fitness Foods. Have a comment, question – or just want to say “Thanks!” – then click on the ‘comment’ link below – and let me know…

And don’t forget to print this out and add it to your shopping list.

And stay tuned for more of these coming your way.

Have any questions, thoughts – or just want to say “Thanks Joey!” ? – then just click on the ‘comment’ link below – and let me know…

Your trainer for life – your trainer forever,

Joey Atlas

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Here’s my response to yesterday’s ‘5 C Fitness Foods’ article…

February 24th, 2009


We got a ton of ‘thank you’ emails responding to the e-newsletter I
sent out yesterday – and as I anticipated we also got a few
screamers and shouters – asking me “Why are you recommending canola
oil – it’s a toxic chemical!!”

(for those of you who missed it – I’ve added it to the bottom of
this email) It’s actually the next blog post now…

Well, let’s put this to rest right now:

1 – I should have prefaced my recommendation of canola oil with my
very typical “always choose organic, non-gmo brands.” I usually
attach this to any food suggestion – but I left it off yesterday, in
haste… my mistake.

2 – Some of you are correct – most canola oil is of a genetically
engineered variety – that is NOT what I suggest to add to your
daily nutrition. As I mentioned in # 1 above – go for
expeller-pressed, non-gmo brands, such as Spectrum brand.

3 – I did not say to replace the best source of healthy fats -
which I always tell you is Extra-Virgin, Organic Olive Oil. My
suggestion is to simply add it to your diet as a ‘less-flavored’
option when cooking certain dishes.

– Dr’ Weil – yes, THE Dr. Weil – shares the same sentiments as I
do when it comes to canola oil…

Here is a statement right from the lips of the master of natural
health himself, Dr. Andrew Weil:

“I use canola oil in moderation, when I want a neutral-tasting oil,
but I always look for organic, expeller-pressed brands. The
lower-cost products sold in supermarkets have often been extracted
with chemical solvents or high-speed presses that generate heat.
Both methods alter the oil’s fatty acid chemistry in undesirable
ways. Furthermore, canola oil producers use a lot of pesticides on
their crops, and I suspect that residues find their way into the
finished product, so be sure to check labels.”

Did you see that – let me highlight it so we don’t miss it:

**I use canola oil in moderation, when I want a neutral-tasting
oil, but I always look for organic, expeller-pressed brands…**

That’s it for today…

Stay tuned for the next ‘Fitness Foods’ article.

Your trainer for life – your trainer forever,

Joey Atlas

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Fitness Food List: 5 “C” Foods for a Fit, Strong, Lean & Healthy Body

February 24th, 2009


Fitness Food List: 5 “C” Foods for a Fit, Strong, Lean & Healthy Body

1) Canola Oil

Cut down on butter, lard and other saturated fats with healthy vegetable oils that offer beneficial mono-unsaturated & poly-unsaturated fats. This is great for your skin and even better for your heart. (but do keep in mind we still need some small amounts of saturated fats for optimal health and function). Safflower oil is also a good choice in this regard. These are also good oils to cook with as they have a higher tolerance for heat as compared to olive oil (which is an amazing choice for salads, etc…)

Keep in mind – no matter which fat/oil you choose – its still 120 calories per tablespoon.

2) Cantaloupe

The light orange color is a dead give away that this delicious fruit is a good source of beta-carotene. It’s also a great source of vitamin C. I like my cantaloupe a little sweeter – so after I cut the whole melon into cubes – I sprinkle some stevia powder on it – and shake the sealed container for a nice little kick of natural, no-cal sweetness.

3) Carrots

Just half a cup give you 150% of your daily Vitamin A. What else is there to say? go organic when you you can – its worth it.

4) Cauliflower

A nice source of Vitamin C – and most likely a source of anti-cancer compounds. You can take this low carb veggie – cook it, then mash it – then sprinkle with sea salt, some black pepper – and a touch of olive oil or butter – and you’ll think you’re eating gourmet mashed potatoes – without all the heavy carbs. Yeah Baby!!

5) Chicken Breast

Start with free-range, cage free, organic – boneless, skinless breasts (if you can)…

Then dice it up…
Place in bowl…
Add 1 table spoon of canola oil (or olive oil)
Some sea salt, black pepper, onion powder, garlic powder, paprika.

Mix it up with a fork – and then pan sear it in a heated pan until cooked.

I hope you enjoyed this list of Fitness Foods. Print it out and add it to your shopping list.

And stay tuned for more of these coming your way.

Your trainer for life – your trainer forever,

Joey Atlas

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Stevia Uprising: Natural, No-Cal Sweetener Kills Artificial Sweeteners

February 19th, 2009


Stevia Uprising: Natural, No-Cal Sweetener Stevia Kills Artificial Sweeteners

It was raining yesterday – so I did a 30 minute hill/run/stride treadmill workout before I did my Atlas Bodyweight Routine…

I’m not a TV watcher – but while on the treadmill – there are about 4 TVs going at the same time – so ill check ‘em out to see what the mainstream world is being “shown”…

On comes a short commercial about the artificial sweetener Splenda.

It was ridiculous – but as true as true can be. Here’s what they presented:

“It starts as sugar.”

“It tastes like sugar.”

“But it’s not sugar.”

My question is:

“What in the world happened between “Starts as sugar…. – …But it’s not sugar.”??

Well it doesn’t take a rocket scientist (or a chemical scientist in this case) to figure out how Splenda starts as sugar – and then magically its transformed into “not sugar”…

Truth is the artificial sweetener companies are shaking in their boots because Stevia, the natural, no-calorie herbal sweetener is positioned to kill off all chemical sweeteners. This is HUGE and its a massive boon to our long term health and fitness.

Stay tuned for more exciting and very important news on this topic.

Care to leave a comment or some info of your own – just click ‘comment’ below – and give it a go.

Your trainer,

Joey Atlas

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Peanut Products Contaminated w/ Deadly Salmonella Bacteria

February 19th, 2009


Peanut Products Contaminated w/ Deadly Salmonella Bacteria

Want to help prevent this kind of stuff in the future? You can do it right here.

If we don’t ‘make noise’ – we will not be heard. It’s up to us, as concerned consumers to push for higher standards.

Go to that link to…

Urge Your Representative in Congress to Cosponsor The Food Safety Modernization Act of 2009

Here’s a small excerpt of what you’ll see on that page:

“Like you, I’m outraged about the latest food-poisoning outbreak caused by peanut products contaminated with deadly Salmonella bacteria. As the director of food safety here at the Center for Science in the Public Interest, I have seen a disturbing increase in the incidence of food-borne disease outbreaks.

This is the largest recall of its kind in our history. Close to 1,800 products are now implicated—and because of the long shelf life of many of these products, they may linger in unsuspecting Americans’ cupboards for many months.

More than 600 people have contracted serious infections after eating these tainted food products. More than 100 have been hospitalized. And eight families are grieving the senseless loss of a loved family member.

I need your help with three things to help us contain the current outbreak and to seize a historic opportunity in Washington to prevent these outbreaks in the future.”

Go there now – and put in your powerful ‘2cents’.

If fast, free, simple – and will only help us live better lives.

Your trainer,

Joey Atlas

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Anti Cancer Foods: Stay Fit for Life by Eating Cancer Fighting Vegetables

February 10th, 2009


Anti Cancer Foods: Stay Fit for Life by Eating Cancer Fighting Vegetables

To Fight Cancer, Check Your Vegetable Choices
Credit to Tufts:

Not only aren’t Americans eating enough vegetables, but when it comes to combating cancer we’re eating the wrong ones. Researchers who tested extracts from 34 different vegetables against eight types of tumor cells report that the least popular vegetables in the US diet—such as broccoli and Brussels sprouts—pack the greatest anti-cancer potential. The veggies we prefer—potatoes, lettuce, tomatoes and carrots, which together account for about 60% of US adults’ vegetable consumption—may have their virtues, but prove less effective in cancer protection.

Writing in the journal Food Chemistry, Dominique Boivin from Quebec University and colleagues explained, “Epidemiological studies have consistently linked abundant consumption of fruits and vegetables to a reduction of the risk of developing several types of cancer. In most cases, however, the identification of specific fruits and vegetables that are responsible for these effects is still lacking.

”So the researchers put the produce aisle to the test in the lab. Extracts from cruciferous vegetables, a group that includes broccoli, kale, cauliflower, Brussels sprouts and cabbage, significantly inhibited the growth of all the types of tumor cells (stomach, lung, breast, kidney, skin, pancreas, prostate and brain). Also effective were extracts from vegetables in the botanical genus Allium, which includes garlic, onions, leeks and shallots. But these cancer-fighting vegetables make up only a “minuscule” part of the typical diet, the researchers noted.

The more popular potatoes, lettuce, tomatoes and carrots generally struck out in testing against the tumor cells. The anti-cancer properties of vegetables also seemed to be independent of their antioxidant content, suggesting that other chemical compounds were at work.

Indeed, the anti-cancer effects of cruciferous vegetables are no surprise. Previous research has found that broccoli and its botanical kin are high in compounds called glucosinates, which the body transforms into anti-carcinogens called isothiocynates. The best-known isothiocynate is sulforaphane, which comes from broccoli. Cruciferous vegetables may also help prevent hormone-responsive tumors, such as breast, prostate and ovarian cancers, via another naturally occurring compound, indole-3-carbinol (I3C).

Research on cancer-fighting properties of Allium vegetables is less extensive, but a 2006 Italian study found that consumption of onions and especially garlic was associated with a reduced risk of several types of cancer. Like cruciferous vegetables, garlic and related plants contain sulfur compounds thought to have anti-tumor properties.

“Since the formation of tumors is a random event that occurs in a significant percentage of the adult population,” Boivin concluded, “the increased consumption of these vegetables with high anticancer properties could play a… role in preventing these tumors from reaching a clinical stage and thus reduce the incidence of several types of cancers.”

TO LEARN MORE, SEE: Food Chemistry, Jan. 15, 2009; abstract; Special Report: “Broccoli and Beyond!,” June 2008 Healthletter.

JOEY: “It’s important to note – it’s much easier to look and feel great when you eat foods that are designed, by nature, to protect and strengthen your body – and your life.”

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Healthy Breakfast: Get Lean, Fit & Strong with a Healthy Breakfast

February 4th, 2009


Healthy Breakfast: Get Lean, Fit & Strong with a Healthy Breakfast

While the muscle-heads reading this post will scream out in fear of not getting enough protein – I will calmly note that since I’ve cut my protein intake in half, a few years ago – I have not lost a single ounce of muscle, but I do look better – and I feel much better.


Yeah some people may say “Oh, that too late to be eating breakfast!” – but If you’ve been reading my materials for the last 8 months or so – you are already hip to the ‘meal shifting’ tactic – enough said…

1/3 cup whole oats – cooked on low heat (stove) for 10 minutes in…
3/4 cup water

…When cooked – drop on top of…

*1/2 small/medium banana
*1 tablespoon dried berry mix (I used Newman’s Own Organic)
*1 teaspoon ground cinnamon powder
*1 heaping tablespoon of (organic) ground flax seed (this is vital to my daily nutrition)
*1 strong pinch of Stevia extract powder

Stir it up…
Add some water to tweak the consistency to your preference…

I eat this about 5 times per week.

If scheduling this type of breakfast for your self is a challenge – try this…

On Sunday, follow the same recipe as above – Just multiply it by 5. When it is done – divide it up into 5 storage containers – and put them into the refrigerator.


No excuses!!

Got some comments or questions about this healthy breakfast – or the time I eat it?

Got some simple, healthy breakfast recipes of your own? Feel free to click on ‘Comment’ below and let us know.

Your trainer,

Joey Atlas

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Stevia a Major Fitness Breakthrough – FDA Opens Gates for Stevia

December 23rd, 2008

- by Joey Atlas

Stevia: The No-Cal Sweetener from Nature Has Been a Long Time Coming


If you’ve been a longtime follower of my teachings – you already know that I’ve been using the no calorie, all natural sweetener, stevia, since I was about 18 years old (that’s since 1998).

I’ve posted many articles about stevia, simple recipes with stevia as an ingredient – and I’ve even highlighted this amazing plant extract in my book, Fatness to Fitness.

All along – I’ve been hinting at the tremendous potential of this healthy herb – known around the word as stevia (rebaudioside A).

Well – one of the biggest obstacles has been recently pushed aside – by the hand of the obstacle itself… the FDA.

The FDA has issued letters of “no objection” to companies which use stevia as a natural, no calorie sweetener, essentially stating it would no longer seek to oppress or outlaw stevia-based sweeteners used in health foods and beverages.

I can’t even begin to tell you the importance of this breakthrough. In short – stevia will prove to be a major element in the health, wellness and fitness fields for generations to come.

Monday, June 04, 2007
Artificial Sweeteners and Your Fitness

I get lots of emails asking about my position on artificial sweeteners. I mention briefly in my free version of the Blow-Torch Diet ebook that I am against them and I advise all readers to stay away from them.

I also mention the herbal extract, Stevia, as a safe and natural alternative. I give it to my kids – thats how much I believe in it. Me and Jeri-Jo do not allow them (or us) to consume chemically altered sweeteners.

I also mention that I will be addressing some of the finer details about this subject in my book, “Fatness to Fitness”.

In the meantime – here is an article that Pam forwarded to me last week. (In her email Pam wrote, “Joey, you are on the cutting edge!”) – in some regards, she’s right – however, being on the cutting edge sometimes just involves using a little bit of foresight and some ‘universal’ common sense.

Before you read the article – please be warned that there is information that sits ‘between the lines’ – and most who read this will not pick up on this vital info – but I am making it a point to address it solidly in my book (I know many of you have been waiting very patiently for the book – please note – we are getting closer! & are hoping to have it published in the first half of 2008).

Read the article for all that its worth – but also remember – the most important stuff is not in black and white – it’s ‘below the surface’.

Here is the article in the Wall Street Journal:

Artificial Sweeteners Replaced by Natural Ingredients? (this link is old news, thats why I’ve removed it – as you can see above I made this post in the middle of 2007…

BUT – here’s a very recent article on the FDA’s position regarding stevia:

Stevia Natural Sweetener Gets FDA Go-Ahead

Have you heard of stevia?

Do you use stevia?

What foods or beverages would you like to see stevia used in?

Please post your comments and ideas below…

Your trainer,

Joey Atlas

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Fat Loss for Smart People: No Fat Loss for Idiots Here

August 19th, 2008

Fat Loss for Smart People: No Fat Loss for Idiots Here

- by Joey Atlas

In anticipation of the fat loss diet coaching program I’m putting together – you can expect to see lots of talk about the fat loss dieting subject on this blog – lightly sprinkled with other various topics of enhanced health, fitness and LIFE.

As a follow up to one of my recent articles: the emphasis of the new program (set for release in about 2 months) will be on ‘tactics’ – … a handful of closely guarded tactics that I’ve been reluctant to share until a recent conversation with an old fitness colleague of mine, Frank.

I’ve been pretty secretive about these tactics over the last 21 years because they are very unlike what you read about in the mainstream world – and I haven’t been quite sure if I want to go ‘against the grain’ as there is no question they will raise controversy – not because they are unsafe – but simply because they are different – and deviously simple to use…

Yeah your girlfriends will hate you because you look fantastic… – they’ll swear you had some kind of surgical procedure.. blah, blah, blah – but hey – who cares – you and I will know the truth about your success…

These ‘underground’ tactics will allow you to take your focus off of calorie counting, unrealistic meal planning, strict exercise routines, endless cardio sessions – and most importantly – the destructive, typical ‘dieters’ mindset. I can promise you it will be like nothing you’ve seen or heard about before.

I can’t go further into this as I know for a fact I have some devious competitors following every move I make – But you can be assured I’ll keep you posted as best I can over the next few weeks and months – right up until I pull back the curtain to reveal what will surely cause a stir amongst my peers and the diet, fitness, nutrition industry – It will be quite exciting to say the least…

Stay tuned for more about that – and please feel free to post your thoughts, questions comments, and even your desires at the end of this article – but first a diet question and answer. This was sent in by an ‘Atlas Client’…

Dear Joey…

I’m finding it hard to believe that something out of a can such as the peas, corn, etc. can be healthy for You as I’ve read labels on cans & have been told by health professionals to stay away from canned food & eat fresh as they all have large amounts of sodium, salts, & hidden sweeteners, etc…so please help Me understand how this will help My daughter who was so happy that I found something that would help Her…



Great question Jules…

I’ve mentioned this in many past articles, in interviews, in my book Fatness to Fitness, and in the Blow-Torch ‘Diet’ section itself…

“Always choose fresh or frozen over canned goods when it works for you.”

The reasons why I make this statement is…

GENERALLY speaking – canned foods ‘tend’ to have more sodium and preservatives than their fresh or frozen twins. Additionally – there is ongoing controversy about BPA lined cans – and their potential to adversely affect your health.

You can read more about that here:

HOWEVER, it’s important to note that there are many canned products that I consider to be VERY good options for the weight control in a healthy lifestyle…

For example – today for lunch I ate half a can of chick peas with some other ingredients – from the company ‘Eden’ – they make many organic items AND – they have done away with using cans that are lined with BPA – great news for us – as this move will prompt many other companies to do the same!

In regards to high sodium content…

MANY items now are available in a low or no sodium version – and some savvy companies are using the healthiest salt available… SEA SALT

Another example:

Yesterday – for lunch I simply opened a can of ORGANIC Spicy Vegetarian (I’m not a vegan) Chunky Chili from Health Valley – NO SALT ADDED (this is on the front label) – it was a 2 serving can – I ate the whole thing…

fat loss diet food
Organic Chunky Chili

So – a $2.19 organic lunch that took me 30 seconds to open and about 10 minutes to eat – and who said eating well was hard and expensive!! Anyway… here’s the nutrition breakdown for the whole can:

* Calories = 300
* Fat = 2 g
* SODIUM = 150 mg (this is amazing!!)
* Carbs = 62 g
* FIBER = a whopping 20 grams !!
* Protein = 18 grams!! – I can feel my muscles growing as I eat it!!

I hope that clears things up…. OH! – I gotta mention this… As I was putting this article together – I was notified that yet another fat loss diet scam went live on the internet this week – I wont get into the details today – but when the time is right – I’m gonna show you EXACTLY how to tell that the program is pure bogus right down to it’s core. You will be sick to your stomach when I expose this thing…

But for now – I want to hear from you – leave your comments, wishes, desires, questions, problems, etc… below.

Your trainer for life,

joey atlas
weight loss program

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Eating Healthy Can Also Be Cheap – My 47cent Breakfast

June 24th, 2008

One of the biggest complaints about getting people to eat a cleaner and healthier diet is that it’s too expensive. I’ll admit that in SOME regards this may be true – but in a general sense this is just a bunch of bullshit – or shall I say an ‘internally justified’ excuse to keep living like a slovenly fat-ass.

Don’t take my words personally or let them offend you. If you are making the effort but are still not where you would like to be – I commend you and completely respect you – I don’t care what you look like or what size you are – I’m on your side for taking action…

But the person I am speaking to is the lazy ass who is the first in line at the breakfast drive thru – ready to plunk down $5.95 for their 780 calorie, artery clogging, energy robbing, life shortening breakfast…

How To Shorten Your Lifespan


What the hell is wrong with you?!!

…keep in mind I’m using a loving tone when I say this stuff – ya know, a brotherly kind of love… – because I care – and I want you to do better – to be better – to change because you can – and how it will affect your life…

Ok – enough with my rant – here’s how easy t is to each perfectly AND cheaply.

Yesterday – Publix, our local supermarket had a sale on Kashi Go lean Crunch – one of my favorite cereals. 2 boxes for $2.50 ($1.25 per box!!) – and as if that wasn’t good enough – you also get a free half gallon of Organic soy milk. Incredible – but true…

Based on my calculations – one serving came out to about 47 cents…

Who says eating good is too expensive?

Click here for nutritional info => Nutritional Info – Kashi Go Lean Crunch

How do you eat well but still keep it affordable? Click below to let us know…


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