We’ve all heard the term “Water weight” being thrown around, but if you don’t understand what exactly it is, then those especially in the midst of a weight loss program can get quite discouraged by its contingency. Contrary to popular belief, Water retention is actually a helpful signal since it indicates the imbalance in the body. Simply put, it is a symptom and not a disease and in serious cases, it can be an indication of a problem with the kidneys, heart or the circulatory system.
Normally, if you are consuming a healthy and nutritious diet, along with adequate consumption of water, fluid retention will not occur. But, there can be certain instances wherein your body will begin retaining fluid, therefore it becomes crucial to understand what is happening, so that the fluid levels within the body can be brought back to optimal levels.
Let’s therefore learn how to spot it and treat it early.
What is water retention?
Water retention is defined as the excess buildup of fluid within the body tissues that can take up a variety of forms ranging from bloated belly, swollen ankles and puffiness and swelling of eyelids to nausea, fatigue and persistent coughing.
What causes water retention?
Before the causes are explained, let’s emphasise on the fact that there can be several reasons as to why your body is retaining excess fluid. Although some of these causes can be easily treated, there are however certain tenets that may be indicative of a more serious underlying issue. It is therefore important to consult with a healthcare professional to come to a sound diagnosis.
We will now discuss some lifestyle factors that are contributive to water retention, and ways of preventing it.
– Consuming a diet that is high in Sodium :
The body requires an adequate amount of Sodium and Potassium to maintain optimum levels of fluid in the body. Eating more than required salt can cause the body to retain water. It is therefore recommended to consume a maximum intake of 2300 mg (1 tsp) of salt per day for healthy individuals and not more than 1500 mg of salt per day for people with Heart disease and Hypertension.
– Hormonal fluctuations :
Women seem to hold more water weight in the days leading up to their menstrual cycles. It is very common and happens due to hormonal changes which prepares the body for monthly menses . These hormonal fluctuations lead to greater water retention in the body of a woman.
– Standing or sitting for long periods of time :
A lot of water retention can be caused by prolonged periods of sedentary activity like sitting, sleeping, or standing still in one place. This is because sitting or standing still can cause your body tissues to retain fluid due to increase in blood pressure inside the vessels of legs and feet.
– Certain medications like Hypertension medications, pain relievers, antidepressants etc
– Pre-eclampsia, cirrhosis of the liver, protein loss due to malnutrition
Now, If you’re nodding your head in agreement to all the signs and causes of water retention, and verbally agreeing to reading the above and saying “ Yes, I seem to have all those symptoms”, then continue reading below to find out some general remedies that can help you with Fluid retention!
General Lifestyle and Dietary suggestions :
Consuming the recommended intake of upto 2300 mg of salt (1 tsp) for healthy individuals and less than 1500 mg of salt intake for individuals with Heart disease and Hypertension.
Avoid canned foods including canned vegetables, soups, sauces etc.
Avoid processed foods like potato chips, salted peanuts and other junk foods.
Increase the intake of Potassium rich foods like Bananas, Raisins, Tender Coconut water, Apricot, Berries, Apples, Spinach, Mushrooms etc as Potassium deficiency can lead to water retention.
Consuming adequate quantity of water (between 8-10 glasses per day or more in accordance with level of physical activity) and other fluids such as Herbal teas, Barley water etc.
Regular exercise of upto 30-40 minutes can prove to be a game changer as it helps stimulate blood circulation. Lifting your legs up against the wall can also help drain excess water.
Taking care of yourself emotionally and physically is the most important divisive factor in any treatment method and subsequent result. Allow yourself to reap in the natural benefits of adopting a healthy, nutritious diet and lifestyle. Reach out to the team of Foodnwellness for customised and tailored made wellness programs!
For any serious underlying health condition resulting in persistent water retention leading up to 1-2 kg of weight gain within a week, make sure to first consult with a physician before making any changes to your current health routine or taking medical action.
This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.
3 tbsp quick cooking rolled oats
2 tbsp chopped carrot
2 tbsp chopped cabbage
1 tbsp chopped mint leaves
½ tsp chopped green chillies
½ tsp chopped garlic (lehsun)
½ tsp chopped ginger (adrak)
½ tsp oil
½ tsp soy sauce
Salt (As per taste)
Turmeric ( 1/4th tsp)
2 tsp lemon juice
Sprig of Mint
1 tsp of roasted Pumpkin,
1 tsp of roasted Sunflower seeds and
1 tsp of roasted Sesame seeds
Dry roast the Oats on medium high flame for 1-2 minutes.
Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
Add the oats, saute them for another 1-2 minutes.
Add the soy sauce, mix well and bring to a boil.
Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.
Intermittent fasting is also called “alternate day fasting” or “intermittent energy restriction.” It is the process of fasting and feasting alternately. It consists of eating very little or nothing at all on certain days of the week or times of the day.
What is Intermittent Fasting?
‘Intermittent fasting’ involves alternating cycles of eating and fasting without specifying which types of foods can be eaten on non-fasting days. A person’s intake is often limited to non-calorific fluids such as water, tea, coffee, and diet drinks, or it may allow a very restricted amount of daily calories on a fasting diet. Intermittent fasting became popular over the past decade, but many people are still confused about what fasting entails. Intermittent fasting involves a short period of not eating followed by a period of eating freely. Fasting does not equate to starvation, and with all intermittent fasting regimens, get to eat every day.
Intermittent fasting is in trend and type of eating pattern in which we have to practice to limit the food intake in a way, that cycles between defined periods of fasting and non-fasting. Intermittent fasting is a type of eating with restricted calorie consumption or the use of reserved calories as fuel for the body. It is the type of fasting restrictive diet and thus it is categorized under FAD Diet.
During periods of fasting, it’s important to consume lots of protein. Consuming at least 50 grams of protein on a fast day will help keep hunger at bay and muscle mass high. Examples of high protein fast day meals include shakes with lots of Greek yogurts, fruits, and veggies, or a large salad with lean meat, eggs, legumes or nuts. Intermittent fasting regimens involve periods of not eating followed by a period of eating freely. It is important to consume protein during periods of fasting. Intermittent fasting can be an effective way to achieve healthy body weight.
Types of intermittent fasting
There is more than one way to implement intermittent fasting, and different methods will produce different results.
A 20-hour fast every day. This fast ends with one big meal each evening. During the 20 hour fasting period, raw fruits, vegetables, and some lean protein are allowed.
The 5:2 system. In this method, fasting is done any two non-consecutive days of the week. On fasting days, either one can consume nothing at all or limits to 500-600 calories. On the other 5 days of the week, eating isn’t restricted.
The Eat-Stop-Eat diet. This is a variation of the 6:1 diet which can include two 24-hour fasts per week; this involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 16:8 diet. This is a type of fasting for 16 hours per day by consuming all meals within an eight-hour window. Also called the Lean-gains protocol, it involves skipping breakfast and restricting the daily eating period to 8 hours, such as 1–9 p.m. Then fasting for 16 hours in between.
Extended overnight fast. In this version just lengthen overnight fast to last 14 hours. In other words, to fit regular meals into a span of 10 hours and fast for 14 hours overnight. This way most of the fast occurs while sleeping – painless.
Alternate day fasting. This consists of eating regularly one day, 20% of your normal intake the next (about 400 calories), and repeating that pattern continuously.
The most researched intermittent fasting methods are included and explained:
1. Lean-gains Daily Intermittent Fasting:
It is a 16–hour fast followed by an 8–hour eating period. Lean-gains intermittent fasting is done every day, so it becomes very easy to get into the habit of eating on this schedule. This is a great method for achieving and maintaining a lean physique.
HOW TO DO IT:
Fast for 16 hours every day (about 8 hours of the fast will take place while sleeping).
Eat the first meal of the day after the 16-hour fast.
After 8 hours first meal, start another 16-hour fast.
It does not matter when to start the 8-hour feeding period.
2. Weekly Intermittent Fasting
If one is looking to bulk up or keep weight on, then this is a great option. Since this is only cutting out two meals per week and can enjoy many physiological benefits of fasting without losing weight.
HOW TO DO IT:
Fast for 24 hours every week (about 8 hours of the fast will take place while sleeping).
In this example, lunch on Monday is the last meal of the day. Then fast until lunch on Tuesday.
3. Alternate Day Intermittent Fasting (Fast for alternating 24-hour periods)
This style of intermittent fasting is often used in research studies, but, it isn’t very popular in the real world.
HOW TO DO IT:
Every other evening starts a 24-hour fast (about 8 hours of the fast will take place while sleeping). In the example below, would finish the dinner and begin a 24-hour fast on Monday at 8 pm.
Break the fast and start a 24-hour feeding period every other evening. For example, one can start fasting on Monday at 8 pm and eat the next meal on Tuesday at 8 pm.
Ideally, the alternate day intermittent fasting schedule should allow eating at least one meal a day.
Fed and Fasted
There are some true benefits of fasting and some dangers, and some claims are not backed up by science.
Based on studies over the past two years from the National Institutes of Health and the American Journal of Clinical Nutrition, fasting can have positive benefits when done correctly. Scientists are still researching the topic, but so far there is good news. Intermittent fasting has a link to decreases in weight, LDL cholesterol, triglycerides, and inflammation. Diabetes, heart disease, and blood sugar levels are generally low in people who fast. Fasting wasn’t linked to significant fatigue or mental impairments either.
Fasting every other day, or going for too long without food may lead to serious starvation-like effects such as heart and organ damage and muscle loss. People also stayed hungry while they fasted, no matter how long they kept up the diet.
Changes that take place during Fasting
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5 -fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
Cellular repair: When fasted, cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Gene expression: There are changes in the function of genes related to longevity and protection against disease. These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.
Fasting is an effective way of achieving a healthy body weight.
In a recent year-long study, adults with obesity lost 6% of body weight (approximately 13 pounds) and maintained this weight loss with alternate-day fasting. Studies also support the use of 5:2 and 16:8 for weight loss. After 3-6 months of 5:2 or 16:8, people with obesity decreased body weight by 3 – 7% (8 -15 pounds).
Intermittent fasting can also help reduce the risk of developing heart disease and diabetes. Recent evidence shows that fasting can lower “bad” LDL cholesterol by up 15%, triglycerides by up to 25%, and raise “good” HDL cholesterol by up to 10%. Blood pressure also decreases by 5 -10 mm Hg with various fasting regimens. Reductions in diabetes risk have also been observed during periods of fasting. For instance, intermittent fasting has been shown to lower blood glucose, insulin, and improve insulin sensitivity in people with obesity and pre-diabetes. Reduction in risk for heart disease and diabetes can be attributed to weight loss associated with intermittent fasting.
Researches On Intermittent Fasting
More recently, it’s been shown that intermittent fasting may help slow aging and extend lifespan. In a very recent study conducted at Harvard University, fasting was shown to help keep certain cell components in a “youthful” state, which may in turn improve life expectancy.
More and more scientific evidence shows that fasting is a great way to lower chronic disease risk, slow aging, and achieve healthy body weight.
The Benefits of Intermittent Fasting
Fasting simplifies our day by reducing the number of meals you have to prepare.
Intermittent fasting helps to live longer. Scientists have known for a long time that restricting calories can lengthen life. Intermittent fasting activates many of the same mechanisms for extending life as calorie restriction.
Intermittent fasting may reduce the risk of cancer. A small amount of medical research has indicated that fasting might be helpful in the fight against cancer.
Fasting can help to get lean. Fasting puts the body in a fat-burning state that is rarely reached while following a normal eating schedule.
Intermittent fasting is much easier than traditional diets. The reason most diets fail is that we don’t follow the diet over the long term. Fasting is a weight loss method that is remarkably easy to stick to long-term.
Hunger is the main side effect of intermittent fasting. One may also feel weak and our brain may not perform well. This may only be temporary, as it can take some time for our body to adapt to the new meal schedule. If we have a medical condition, we should consult with the doctor before trying intermittent fasting. Intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if one is healthy and well-nourished.
Avoid Intermittent Fasting, if you have these problems:
People with type 1 diabetes or women who are pregnant or nursing should not try these diets. Children should not try fasting as it may impede their growth. Keep in mind that intermittent fasting is just one option for weight loss. While some people may find fasting easier to stick to than daily calorie restriction, others may not. All in all, people should choose a diet that they can easily incorporate into their lifestyle and stick to long-term.
There is quite a lot of contrasting findings of intermittent fasting, but the one common message is that more evidence to examine the effects of this method; in particular longer-term human studies. However, current research indicates that intermittent fasting can be an effective method to promote weight loss, so this may be worth considering for some individuals while weighing up the pros and cons of intermittent fasting as discussed in this article.
COMMON ARGUMENTS FOR FASTING DIETS
Our ancestors would have had periods of fasting depending on food availability.
Some people prefer an ‘all or nothing approach when trying to restrict calories for weight loss compared to a ‘moderation’ approach.
Promoters of intermittent fasting report a host of long-term health benefits, such as increased longevity, improved metabolic health, improved weight loss, and a reduction in diseases, e.g. heart disease and Type 2 diabetes.
COMMON ARGUMENTS AGAINST FASTING DIET
May lead to tiredness, headaches, lack of concentration, and poor mood.
May be dangerous if unsupervised by a medical professional depending on the person’s age, medical history, and lifestyle.
Not a very balanced approach, potential to interfere with metabolic rate.
There was an overall lack of evidence and no significant differences in outcomes found between more moderate daily restriction and this extreme fasting approach.
Frequently Asked Questions
Here are some answers to the most common questions about intermittent fasting.
Can I Drink Liquids during the Fast?
Yes. Water, Coffee, tea, and other non-caloric beverages are fine to drink during Intermittent fasting. Try to avoid sugar in your coffee. Small amounts of milk or cream will be okay. Coffee can be particularly beneficial during a fast, as it can blunt hunger.
Isn’t It Unhealthy to Skip Breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. You make sure to eat healthy food for the rest of the day then the practice will be perfectly healthy.
Can I Take Supplements While Fasting?
Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.
Can I Work out while Fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.
Will Fasting Cause Muscle Loss?
All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.
Should Kids Fast?
It will be better if you don’t allow our children to do fasting.
These Paneer toasties are a great tea time snack or even a Breakfast/Dinner option coupled with a warm bowl of soup of a fresh bowl of salad. It is a simple and ideal recipe that can be prepare with a few ingredients available already in your kitchen.
Paneer – 40g crumbled
Semolina (suji)- 1 tbsp (Slightly roasted)
Onion-1/2 finely chopped
Tomato(de seeded) -1/2 finely chopped
Wheat bread-2 slices(toasted)
Black pepper-as per taste
Salt-as per taste
Curry leaves – 3-4
Mustard seeds(brown)-1/4th tsp.
Oil-1/2 tsp. (for greasing.)
Mix the Crumbled paneer, semolina, salt
Add onion, tomato and mix well.
Sprinkle few drops of water to form the mixture.
Spread the mixture carefully on the toasted bread slices.
Sprinkle some mustard seeds over the mixture, pressing down gently with the help of a spatula.
Heat ½ tsp oil, grease the nonstick pan. Add a slice of bread with the topping side down.
– 1 tbsp. hung curd
– 1 tbsp. finely chopped red bell peppers deseeded or deseeded chopped tomato
– 1/2 cup finely chopped broccoli
– 1 tbsp. peas
– ½ green chili – deseeded & chopped
– 1/2tsp salt and black pepper
– 1/4tsp red chili flakes
1) Boil 1 cup water with ½ tsp salt
2) Mash peas with the hands.
3) Put the hung curd in a bowl. Add all other ingredients of the filling to the curd.
4) Cut the sides of slice, keep it flat on a rolling board. Press, applying gentle pressure with a rolling pin so that holes of the bread close.
5) Spread ½ tsp mustard on the slice.
6) Spread a layer of filling. Roll carefully. Seal end by applying some curd. Press well.
7) Brush milk on roll. Spread some carom seeds on a plate
8) At serving time, cover a wire rack of oven with foil. Grease foil lightly. Place the rolls. Grill for about 5 minutes till edges turn little golden. Serve immediately.
Ragi Dosa/Cheela/Pancake is a healthy and delicious breakfast recipe from South India which is made from Ragi (Finger Millet) flour. It is also known by the name of Nachni in Maharashtra, Mandua in Hindi, Ragulu in Telugu and Kezhvargu in Tamil. It is a nutrient dense grain and is referred to as a local superfood since it is a great source of calcium, iron and essential amino acids. This instant Ragi Dosa recipe is quick to make and can be served as a breakfast, lunch or even a dinner meal with homemade chutneys/ salsa/ pickle/ raita/ curd/ vegetable sabzi or curries.
40 g Ragi flour or sprouted ragi flour
1 tablespoon (10-15g) of Besan flour (gram flour)
2 teaspoons of finely chopped Onions
¼ teaspoon finely chopped Ginger
¼ teaspoon green chilli chopped
3–4 curry leaves chopped
1 tablespoon chopped coriander leaves (cilantro)
¼ teaspoon cumin seeds
A pinch of asafoetida (optional)
¼ cup buttermilk or 2 teaspoons of curd (yogurt) mixed in some water
¼ cup of water or add as required
Salt as required
1 tsp of Oil or Ghee
Add ragi flour and besan (gram flour) to a mixing bowl.
Add finely chopped onions, curry leaves, ginger, green chillies, coriander leaves, asafoetida, cumin seeds, and salt as per taste.
Then add buttermilk or curd and water to the mixing bowl.
Mix very well to a thin batter of pouring consistency.
Cover and let this batter rest aside for 15 to 20 minutes.
Cooking Ragi Dosa
For cooking the Ragi Dosa, heat a non stick tawa/skillet/pan on medium flame. Grease the pan well and wipe off any excess oil with a tissue. Make sure to mix the batter well before pouring.
When the pan is hot enough, pour the batter thin across the pan as you would do for a Rava dosa/Pancake
Then, gently spread the batter with the ladle.
Pour a teaspoon of oil on the top and sides of the dosa and let the base cook and become crisp until the sides begin to get separated from the pan.
Flip over and cook the other side as well. Cook till both the sides are crisp.
Serve ragi dosa or pancake hot with any chutney/pickle/curry.
Baked Carrot Delight, a carrot flavored sweet can be consumed by diabetic, weight loss, weight management, obese, overweight, and any age group will enjoy the taste and flavor of the healthy sweet. Carrots are rich in beta-carotene and lutein, which lowers the chances of cataracts and other eye problems.
This dish is ideal to consume as a sweet dish or dessert item at lunch or dinner and can also be served as a homemade healthy sweets to our guests.
Cottage cheese (low fat) – 100 gm
Carrot – 150 gm
Almonds/ Pistachios (finely chopped) – 8 pcs
Peel and grate the carrot.
Keep aside 2 tsp of the grated carrot.
Use the rest grated carrot to make juice.
Heat the juice until it becomes ¼th
Hang the cottage cheese for few minutes and squished.
Then the carrot syrup and grated carrot were added to it.
Mash the cottage cheese till smooth texture.
Use butter paper to avoid oil greasing, and put the mixture in a baking tray and level it.
Bake it at 1500c for 5 minutes.
Cut it into a square shape.
Garnish with finely chopped almonds or pistachios. Serve it cold.
Moong dal Cheela/Pancake is a healthy, delicious and quick to make recipe that can be consumed as a breakfast or snack item. It can be made with minimal ingredients and within minutes given, that the Moong dal is soaked overnight or for few hours before preparation. It can be served without any sides but it tastes best when served with homemade chutneys/pickle/curd/raita.
1/4 cup Moong Dal (whole or split with husk)
1 tablespoon Green Peas
1 tablespoon Water
2 teaspoons of finely chopped Onion
1/4 teaspoon of finely chopped Ginger
1/4 teaspoon of finely chopped Coriander leaves
Salt to taste
1/4 teaspoon of finely chopped Green Chili
1 teaspoon ghee or Oil
Wash and soak the moong dal for around 3-4 hours prior to making the batter.
Then take the soaked and drained moong dal, blend it in a mixer along with green chillies, green peas, ginger, using little water to make a thick paste.
In a bowl, add onion, coriander leaves, salt and the blended moong dal and peas paste.
Mix well and add water to make a thin dosa like batter. Remember to add water in small batches to get your desired consistency (Medium thick consistency)
Heat a large nonstick frying pan on medium-high heat. Add a little oil to coat the pan.
Pour a ladle full of batter when the pan is hot and flatten out until 1cm thick.
Pour a little oil on either side and cook until golden brown.
Flip and cook on the other side.
Serve hot with any Chutney/Pickle/Salsa/Curry
The Moong dal Cheela/Pancake can be stuffed with or topped with vegetables of your choice to make it more nutritionally balanced.
Sweet potato salad is a salad, made typically of sweet potato, olive oil, salt, ground pepper, black pepper, cinnamon sticks, raisins, coriander, sugar, and water. Sometimes fruits can be used. It is very popular in the Arab world. Sweet potatoes are rich in complex carbohydrate, dietary fiber and beta- carotene (a provitamin A Carotenoids), with moderate contents of other micronutrients, including Vitamin B and Manganese. Sweet potatoes are rich in complex carbohydrate and dietary fiber so it is good for diabetes and weight loss.
Sweet potato – 1 (boiled & peeled and cut into cubes)
1 medium Onion (finely chopped)
2 Green Chilies (finely chopped)
1 tablespoon Lemon juice
3 sprig Coriander Leaves (finely chopped)
1 teaspoon Chat Masala Powder
Pomegranate – to garnish
Salt to taste
Firstly, mix all the ingredients in a bowl. Boiling the sweet potato and having it in the refrigerator for an hour which helps in making this salad more delicious.
Serve chilled with chopped freshly coriander leaves on top.
Peas curry is a healthy, delicious and easy to make recipe that can be consumed as a main course with rice or chapati or parantha. It can be consumed as a healthy breakfast option too. It is a rich source of vitamin C, vitamin E and Zinc.
Green peas- 200g shelled
Green chilly – 2 chopped
Red chili powder – 1 tsp
Salt – as per taste
Chopped onion – 2 small
Turmeric powder- 1/4th tsp
Coriander powder – 1tsp
Cooking oil- 1tbsp
Coriander leaves – for garnishing
To prepare Masala:
Add oil in a pan and heat it over medium flame. Once the oil is sufficiently hot, add onions and sauté till they turn little pinkish in hue.
Then add chopped tomatoes and cook for 5 minutes, while stirring continuously.
Add green chilies, turmeric powder, coriander powder, red chili powder and 1/4 cup of water. Stir well and cook for another minute.
Add green peas and salt. Stir it until it is evenly mixed. When the peas are cooked properly and the gravy starts to thicken, remove from the flame.
Transfer peas curry in a serving bowl and garnish with coriander leaves and serve hot.
Crushed Kasuri methi leaves can also be added to enhance the flavour.
The mission of Food & Wellness is to help you achieve the possible whilst still enjoying the process of this life changing journey! We are driven by passionate and honest delivery of service to those looking towards making an everlasting change in their lives.
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Disclaimer: Food & Wellness does not claim to cure any disease. Results may vary from person to person, depending on each individual’s age, gender, genetics, disease condition (if any), surrounding environment, and lifestyle.
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