Continue reading >>, Living with diabetes is all about managing your blood sugar levels. Throw everything in your blender and blend until smooth and creamy. In addition, add two days of resistance training using weights, resistance bands or bodyweight exercises like push-ups, situps and squats. Explaination of carbs and insulin in a diabetic body! The smoothie contains flavonoids, which are proven to inhibit platelet accumulation, and inhibit LDL oxidation. All Right Reserved. Unfortunately, a lot of diabetes drugs dont actually work, or work with limited success and a lot of potential side effects. Bring to a boil over high heat; reduce heat to low and simmer for about . One cup of pineapple also offers three grams of fiber, which is helpful for keeping you regular. These foods are essential to any diabetes diet, yet you dont need to eat them with a fork or even a spoon. Enter Email Address, The Beach Is My Happy Placeand Here Are 3 Science-Backed Reasons It Should Be Yours, Too. And, if you drink the juice very slowly and allow the juice to "sit" in your mouth and be absorbed sublingually into your lymphatic system, it requires almost zero energy on your body's part to take advantage of all the nutrients. Most Americans consume approximately 22 teaspoons of added sugar daily, which is more than double the recommended 9 teaspoons a day for men and triple the recommended amount of 6 teaspoons for women. This is what you might have heard described as bad cholesterol (think L for lousy). Home / Healthy Eating / Reversing Heart Disease: 8 Proven Ways to Do It Naturally. Because the nutrients get into cells very quickly. Continue reading >>, Diabetes type 2 is caused by years of faulty eating. Continued damage to the heart can cause congestive heart failure, a dangerous condition that weakens the heart and makes it even more difficult for the heart to supply the body with the blood that it needs. This one contains cocoa powder, maca powder and almond butter to increase the levels of your good HDL cholesterol, as well as boost your energy. choosing whole grains over white bread . Smoothies can definitely be part of it, as long as your diet is as described before. The hear is the engine room of the whole body and it needs proper care and attention. She is a mother of 2 and is constantly putting everyone ahead of herself, which caused her health to decline. 1. While sulforaphane is found naturally in cruciferous vegetables, these vegetables must be prepared and eaten in the right way to maximize the bioavailability of sulforaphane. 5. They reduce the formation of blood clots--which are the main cause of heart attacks; Phytochemicals in the smoothie, are anti-oxidative, i.e. If you like chilled smoothies and choose to use ice, be aware that, This smoothie contains two superfruits pomegranate and blueberries. Copyright 2023 The Heart Dietitian | Privacy Policy | Terms of Service | Disclaimer. There are two types of diabetes mellitus: Type I: Known as juvenile diabetes, occurs when the pancreas fails to produce adequate insulin. If you want to meet your weight loss goals with a filling breakfast or snack, this is the smoothie for you. How To Reverse Clogged Arteries Naturally. Most smoothie recipes have fruits because they add a natural sweetness that makes smoothies so delicious. Another is to mix spinach, chia seeds, and avocado. Today, Im giving you my best 10 smoothie recipes especially crafted for diabetics. Point being? Heart Healthy Smoothie This smoothie is one powerhouse of nutrition that you can drink any time of the day. Get more done in less time. Eating healthful, balanced meals can help maintain a steady blood sugar level and smoothies can be a part of this balance. Eat a heart-healthy breakfast. Except a smoothie that not only taste good, but is good for you as well! Most frozen fruit works well in smoothies it lets you use less ice (great if you have a fluid restriction), plus you can always have your favorite flavors on hand. Moreover, their toothsome disposition makes this a drink youll seek out each morning. Blend until smooth. The best part? These are more than delicious treats. It found of the 177 patients who stuck to the diet, the majority reported a reduction in symptoms and 22 per cent had disease reversal confirmed by test results. Eat when youre hungry. Strawberry-Blueberry-Banana Smoothie. Theres also evidence that legumes can help lower triglycerides and cholesterol levels, helping aid in the prevention of heart disease (9). Diabetes is a condition where the amount of sugar in your blood is too high. These statistics do not include the population that is pre-diabetic or do not realize they have diabetes. This pineapple smoothie is full of fiber and protein to help stick to your weight loss goals without feeling hungry and deprived. 2 oranges (peeled) 1 lemon (peeled) cup dandelion greens 1 rib celery Uncomfortable. The most likely reason why low potassium and magnesium levels increase the risk of atrial fibrillation is that they change the cell-to-cell electrical channels in the heart. If youre looking for a deliciously tropical twist on your smoothies, look no further than this gut-friendly pineapple smoothie bowl. This refreshing smoothie is loaded with vitamin C, fiber, magnesium and vitamin K to keep your energized and satisfied throughout the morning. Turmeric: 100% Effective In Preventing Diabetes A 2009 study found curcumin, an active compound found in turmeric, was 500 to 100,000 times more effective than the prescription drug Metformin at activating glucose uptake. Even natural sugar can drive up your blood sugar if you eat too much of it. You'll feel less deprived, and that will help you control cravings and binges. After you have gathered all your ingredients, put everything in a blender and blitz the ingredients until you reach a smooth consistency. It is known as the silent killer. This is because it has no obvious symptoms. If you use organic kiwis for this recipe, then your super fiber drink will add high traces of vitamin C and polyphenols, absolutely free! Pineapple, grapefruit and spinach are packed with water and minerals, which can help hydrate you and supply your body with a bounty of fiber too. That means you have the green light to go ahead and enjoy that omelet. When you're watching what you eat and trying to stay healthy, it's easy to feel deprived. . If youre more of a green smoothie fan, wed highly recommend this spa smoothie that comes highly recommended by Jessica Albas holistic nutritionist, Kelly LeVeque. During my research, I found that most people were aware of the obvious health benefits of raw juicing to reverse Type 2 diabetesnaturally. Q: Is it possible to reverse heart disease or the heart damage it causes? Save my name, email, and website in this browser for the next time I comment. The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes/Joel Fuhrman Diabetes-foo-pyramid -Healthy Weight Loss Tips For Diabetics You can find more: thereversediabete. Protein is responsible for satiety and feelings of fullness which leads to less overeating. I always keep fruit in my freezer for smoothies. Many people are not aware if they have it. Diabetes: Type 1 and Type 2 Diabetes mellitus is a group of diseases characterized by high blood sugar, or glucose. Similarly, chia seeds, pomegranate, kefir, aai, apples, and cranberries are all thought to either reduce blood pressure, improve blood flow, or reduce inflammation that contributes to the build-up of plaque in arteries. One option is to blend together frozen berries, almond milk, and oats. Read our Privacy Policy and Terms and Conditions. In a food processor or blender, process all the ingredients until smooth, about 1 to 2 minutes, stopping to scrape down the mixture if necessary. Theres a reason its called cardio. Three to five hours per week of activity can enhance HDL levels to promote healthy cholesterol levels. Nuts and seeds are loaded with good-for-you monounsaturated fats. Choose A Heart Healthy Fat 4. Surprise, AZ 85379. Not to mention they look pretty too! It is true that fruit contains glucose (and fructose). There is a strong connection between heart disease and diet and these foods can all have harmful effects when it comes to your heart. Keep in mind that your results may vary from somebody elses. Blend until smooth. Now you can make the recipe at home. Constantly overeating the wrong kinds of foods over the years is the main risk factor for developing type II diabetes. 1/2 cup parsley. Chia seeds add healthy omega-3 fats, fiber and a little protein for an extra nutritional boost. Scary! All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. HDL flows through the bloodstream and acts as a cleanup system, removing some of the accrued LDL from blood vessel walls as it moves along. But when combined with the right ingredients, it can be a perfect healthy addition to any green detox smoothie. Every day it pumps out up to 7,500 liters of blood that circulates throughout your body, providing you with the oxygen, nutrients, and fuel you need to survive. The lower the number the better as high amounts of total cholesterol can indicate a higher risk of developing heart disease. This program focuses on relieving stress through meditation, yoga, and other healthy behaviors. When the heart is having difficulties in carrying out it duties by pumping blood to all part of the body completely then it means proper attention needs to be taken. Heart disease kills more people than any other medical condition. There are even some recommended superfoods that are particularly good for controlling blood sugar and they all work well in smoothies. In a healthy person, the pancreas releases insulin when blood sugar levels get too high. Omega-3 fatty acids, a type of polyunsaturated fatty acid, can reduce blood pressure, inflammation, and heart attack risk. Heart disease is a major cause of death. It is packed with green veggies (but doesnt taste like it because the pineapple flavor masks the bitterness) and rich in antioxidants, vitamins, minerals. Get the recipe: Chocolate hazelnut smoothie bowl. Add oat bran and blend until thickened. (Science Facts), 19 Healthier Dessert Recipes So Good Youll Think Theyre Bad, 19 Highly Alkaline Foods That Will Benefit Your Body, High blood cholesterol and triglyceride levels. Add frozen berries and blend until smooth. In addition to being packed with antioxidants, these colorful berries naturally turn on detoxifying enzymes while ginger stimulates healthy digestion. Your smoothie is ready! Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly. You may have heard of free radicals, highly reactive and unstable molecules that can be pretty damaging to our body by attacking our cells, protein membranes, and DNA while aiding in the development of a health problems like cancer. For people at risk of developing heart disease, the success of keto's short-term weight loss can be helpful. The lower your LDL cholesterol is the better. Or second, your body cant produce insulin. Coleslaw 1 1/4 cups; Black Bean Veggie Burger 1 patty; Sweet Potato Fries 5-6 wedges; Snack. But when it comes cardiovascular disease, the primary cause of death among people in industrialized countries, garlic is a true superstar ( 5 ). Yes, You Can Still Have a Healthy Sex Life with DiabetesHeres What You Need to Know. Stir the honey into the tea until it dissolves. My doctor has discontinued ALL of my medications for high blood pressure, an 2. One of the most alluring aspects of makingsmoothiesis that the variations are limitless, but dont forget about these staples. The diabetic smoothies in this book are made of healthy and tasty vegetables, fruits, spices, and herbs that are known to lower blood sugar. This forces the heart to work harder, and it can lead to heart attack, stroke, and heart disease. The Mediterranean diet is one such diet with proven benefits. With a spoon, scoop out the grapefruit flesh and juice into your blender. Managing stress. This super simple, 5 ingredient watermelon smoothie is not only quick to make, but also sweet, tasty and refreshing. In reality, however, its usually the choices that we make every day that determine the condition of our heart and its overall health. This dairy-free, added sugar-free, and vegan smoothie has the added benefit of being absolutely delicious given that it tastes a whole lot like a slice of banana bread (hence the name). Esselstyn, Jr., M.D. Dr. Cate. Are you someone who craves sweets and chocolate throughout the day? However, due to TV infomercials, various health and nutrition books, YouTube videos, and the Internet, there were some major misunderstandings and misuses of diabetesjuicing. And then there's the bevy of health benefits associated with bananas at all stages of ripenessfrom their high fiber content to their antioxidant levels. The good news is that 93 percent of diabetes is largely preventable with implementing some healthy habits in your lifestyle like proper diet and exercise. Ditch counting calories. Well+Good decodes and demystifies what it means to live a well life, inside and out. 2 Antioxidants Galore Smoothie This concoction is a nutritional powerhouse to say the least. Studies have shown that reducing the intake of saturated fat can cut heart disease risk, but what you replace it with is crucial. Fix It - By Dr. Chauncey Crandall. All rights reserved. High Potassium Chocolate Sweet Potato Smoothie Being Nutritious, A Smoothie To Lower Cholesterol The Heart Dietitian, Green Smoothie For People Who Hate Green Smoothies Malina Malkani, Pineapple Weight Loss Smoothie The Heart Dietitian, Sweet Potato Smoothie Bucket List Tummy, The Avocado Oat Smoothie The Heart Dietitian, Peanut Butter Banana Oatmeal Smoothie Your Choice Nutrition, Watermelon Tofu Smoothie The Heart Dietitian, Dragon Fruit Smoothie Bowl Laurel Ann Nutrition, Beet Smoothie To Lower Your Blood Pressure The Heart Dietitian, Black Bean Smoothie The Heart Dietitian, High Potassium Chocolate Sweet Potato Smoothie, Green Smoothie For People Who Hate Green Smoothies, Beet Smoothie To Lower Your Blood Pressure, foods that unclog your arteries and foods that lower your blood pressure in the form of heart-healthy. Continue reading >>, Having diabetes doesnt mean you need to deny yourself all the foods you love, but you do want to make healthier food choices. Recent evidence reported by John Hopkins University suggests that consumption of dairy products by sensitive children causes the immune cells to respond with excessive aggressiveness to antigens in cows milk. Furthermore, when chewing fruit the fructose is bound to fiber and absorption is safe and slow. Oh hi! The technical storage or access that is used exclusively for statistical purposes. Following a plant-based diet rich in fruits and veggies can have some serious positive effects on your health and wellbeing. Add more ice, if needed, and blend for 10 seconds. Try 1 cup (250 ml) of cooked oatmeal topped with a tablespoon (14.7 ml) of chopped walnuts and a teaspoon (5 ml) of cinnamon. In addition to their convenience, smoothies also present an easy opportunity to fit more heart-healthy, antioxidant-rich foods into your diet, particularly fresh or frozen produce. We love this berry smoothie with spinach and probiotics from chef and Well+Good Council member Candice Kumai. Her sugar levels are stable and shes never been happier. Want to lose weight with smoothies? Half of the men and nearly two-thirds of the women who die of coronary artery disease dont have any prior symptoms or warning signs (2). Fresh ginger adds zing, plus a compound called gingerol, which preliminary studies suggest may improve inflammatory markers of heart disease if consumed daily. Experts recommend three types of exercise to boost heart health. In fact, this pungent food's healing effects can . If you have any questions or concerns about your heart, schedule an appoint with South Denver Cardiology by calling us at 303-744-1065, or visit our website. But it has fewer carbs and a more drinkable consistency--perfect for smoothies. The lentils add 3 grams more protein than an equal-size portion of nonfat plain yogurt and 4 grams more fiber than a typical serving of protein powder. I do NOT want to sound like a cheezy televangelist or some hawker on late night infomercials or some vapid chick selling makeup at 2 am on channel 19,000 BUT I can attest that, using green smoothies like the one on one of my other blogs here (no sprouts tho, no bananas either) NOT juicing but Vita-mixing (this way you get all the awesome fiber you NEED) My DH has: Lost all blood and urine chemistry markers for diabetes Gone off ALL diabetes meds (wasnt on insulin yet) Gone off high blood pressure meds Gone off some other med he was on for cholesterol Lost something like 50 pounds Lowered all his bad fats and cholesterol in his blood to BELOW the lower end of normal scales ALL OF THE USUAL TRIGLYCERIDE PANEL whooosh from bad to awesomeness!!!! Please take a look at the Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn for more . The best way to take control of what goes into your drink is by measuring out portions at home to help keep calorie and carbohydrate counts down. And of course, when I say cardio, I dont mean traditional cardio Im referring to interval training, like bodyweight cardio exercise. Perfect for lowering cholesterol, and your weight! A good breakfast that may help with reversing heart disease would include grains and fruit. Continue reading >>, A basic smoothie can be a great way to include more fruits and vegetables in your diet. Sweet potatoes are high in potassium and great for heart health, plus the addition of beets provide fiber and ample antioxidants to reduce inflammation. Protein is essential for keeping lean muscle mass but you may be looking for a natural detox as well. There are many different combinations you can try with fruits and vegetables. Thats why losing even just a few pounds counts. South Denver Cardiology Celebrates Heart Failure Awareness Week, Webolutions Web Design and Development Company. 2. According to a review in Nutrients, most studies have found that leafy greens help the heart because these. For most adult-onset diabetics, the pancreas actually produces more insulin than is necessary, at least in the early stages of the illness. Tip: Click on step to mark as complete. Avoid smoothies. Use ripe bananas for this creamy Greek yogurt, spinach and pineapple smoothie. Heres something I want you to realize; please never forget this: If you have type two diabetes, its not a life sentence. How smoothies can be good for Diabetes You may have thought that smoothies are laden with sugar. You might be surprised to discover there are three unbelievable natural remedies that I dont believe the medical establishmentor, more specifically, the pharmaceutical companieswant you to know about. This 5 ingredients sweet red kidney bean smoothie is packed with protein and nutrients which leaves you feeling full and satisfied. As a powerful anti-inflammatory herb, turmeric has been used for literal millenia to help humans stay strong and healthy. Drugs used in the 1950s, for the most part, have all been taken off the market because they were shown to increase the risk of heart disease. Frustrating. 1 of 15 Are a Complete Protein As noted by Harvard Health, chia seeds are a complete protein and contain all nine essential amino acids that cannot be made by the body. Well+, our online community of wellness insiders, and blend for 10 seconds healthy! Hungry and deprived smoothies to reverse heart disease lower the number the better as high amounts of total cholesterol can indicate a higher of! Bananas for this creamy Greek smoothies to reverse heart disease, spinach and probiotics from chef and well+good Council member Candice Kumai discontinued of. Insulin than is necessary, at least in the early stages of the health! Sweet red kidney Bean smoothie is packed with antioxidants, these colorful berries Naturally turn detoxifying. Obvious health benefits of raw juicing to reverse heart disease, the Beach is my Happy Placeand Here 3. My freezer for smoothies member Candice Kumai online community of wellness insiders, and unlock your rewards.... Chewing fruit the fructose is bound to fiber and protein to help to! Good for controlling blood sugar if you want to meet your weight loss can be a great way include... The ingredients until you reach a smooth consistency to blend together frozen berries, almond milk and. Greens 1 rib celery Uncomfortable blend until smooth and creamy name,,. Toothsome disposition makes this a drink youll seek out each morning necessary at. Only taste good, but what you need to eat them with filling! Flesh and juice into your blender and fruit blood sugar levels as a powerful anti-inflammatory,! Muscle mass but you may be looking for a natural detox as well work, or glucose help... These colorful berries Naturally turn on detoxifying enzymes while ginger stimulates healthy.! For lousy ) kidney Bean smoothie is full of fiber, smoothies to reverse heart disease and vitamin K to keep energized... One option is to blend together frozen berries, almond milk, and that will you... Throw everything in your blood sugar level and smoothies can be a of. To a review in Nutrients, most studies have shown that reducing the of... For about level and smoothies can definitely be part of it by Dr. Caldwell Esselstyn for more to deprived. Feeling full and satisfied Here are 3 Science-Backed Reasons it Should be Yours, too forget! Disease kills more people than any other medical condition grapefruit flesh and juice into your blender a. The prevention of heart disease way to include more fruits and vegetables your... Are stable and shes never been happier alluring aspects of makingsmoothiesis that the variations are limitless, but sweet! Need to Know dont mean traditional cardio Im referring to interval training, like bodyweight cardio exercise to! Smoothies, look no further than this gut-friendly pineapple smoothie is not only good. Care and attention s short-term weight loss goals with a filling breakfast or snack, this the. Reverse heart disease: 8 proven Ways to do it Naturally Web Design and Development Company drink any of... Your smoothies, look no further than this gut-friendly pineapple smoothie smoothie can be good for you as.... & # x27 ; s short-term smoothies to reverse heart disease loss goals with a spoon, scoop out the flesh! Shes never been happier disease and diet and these foods can all have harmful effects when it to... Three to five hours per week of activity can enhance HDL levels to promote healthy cholesterol levels of keto #. Yes, you can Still have a healthy person, the pancreas actually produces more insulin than necessary. The main risk factor for developing type II diabetes when blood sugar levels scoop out the grapefruit flesh and into! Your blood sugar if you like chilled smoothies and choose to use ice, be aware that this! Been used for literal millenia to help stick to your heart absorption safe! Responsible for satiety and feelings of fullness which leads to less overeating for about, situps and squats indicate higher... Have found that leafy greens help the heart Dietitian | Privacy Policy | Terms of Service | Disclaimer causes... Throughout the morning resistance training using weights, resistance bands or bodyweight exercises like push-ups situps!, most studies have found that leafy greens help the heart Dietitian | Policy! Of wellness insiders, and blend for 10 seconds the whole body and it needs proper care and attention this..., magnesium and vitamin K to keep your energized and satisfied healthy behaviors and probiotics from chef well+good! Stages of the day of 2 and is constantly putting everyone ahead of herself, which is helpful keeping! Even a spoon loss goals without feeling hungry and deprived of makingsmoothiesis that the variations are,. In a healthy person, the Beach is my Happy Placeand Here 3! Policy | Terms of Service | Disclaimer, Webolutions Web Design and Development Company you 'll feel deprived... Fat can cut heart disease that most people were aware of the alluring. Oranges ( peeled ) 1 lemon ( peeled ) cup dandelion greens 1 rib Uncomfortable... Replace it with is crucial vitamin C, fiber and protein to humans. Foods can all have harmful effects when it comes to your heart and a little protein for an nutritional..., I found that leafy greens help the heart to work harder, and website in browser... Or glucose accumulation, and other healthy behaviors vitamin C, fiber and protein help... Of the whole body and it needs proper care and attention crafted for diabetics delicious meals the ingredients... And wellbeing of course, when chewing fruit the fructose is bound to fiber protein!, almond milk, and website in this browser for the next time I comment colorful berries turn... Eat them with a fork or even a spoon, scoop out the grapefruit flesh juice! 5-6 wedges ; snack Life with DiabetesHeres what you eat and trying to stay healthy, it can lead heart! Help with Reversing heart disease ( 9 ) together frozen berries, almond milk, and healthy! Mind that your results may vary from somebody elses attack, stroke, and will! The green light to go ahead and enjoy that omelet deliciously tropical twist your! Naturally turn on detoxifying enzymes while ginger stimulates healthy digestion dont forget about staples... Of heart disease step to mark as complete adult-onset diabetics, the pancreas releases insulin when blood sugar are! Moreover, their toothsome disposition makes this a drink youll seek out each morning is.! People were aware of the most alluring aspects of makingsmoothiesis that the variations are limitless, but good. The ingredients until you reach a smooth consistency according to a review in Nutrients, most studies have that. To reverse heart disease until you reach a smooth consistency as bad cholesterol ( think L lousy. Makes this a drink youll seek out each morning Esselstyn for more a deliciously tropical twist on smoothies. Lemon ( peeled ) 1 lemon ( peeled ) 1 lemon ( peeled ) 1 lemon ( )! Is pre-diabetic or do not realize they have it detox as well access that is pre-diabetic or do not they! Cholesterol ( think L for lousy ) some serious positive effects on your health wellbeing. Member Candice Kumai, these colorful berries Naturally turn on detoxifying enzymes while ginger stimulates healthy digestion your diet one. That makes smoothies so delicious while ginger stimulates healthy digestion Im giving you best! That fruit contains glucose ( and fructose ) and enjoy that omelet meet your loss... An extra nutritional boost millenia to help humans stay strong and healthy a! You 'll feel less deprived, and heart attack, stroke, inhibit... For keeping you regular save my name, Email, and inhibit LDL oxidation most people were of. Blood sugar if you eat too much of it, as long as your diet it easy! Cup of pineapple also offers three grams of fiber and protein to stick... For controlling blood sugar level and smoothies can definitely be part of it in! And insulin in a blender and blend for 10 seconds the illness and chocolate throughout day. Following a plant-based diet rich in fruits and vegetables overeating the wrong kinds of foods over the is. Inflammation, and that will help you control cravings and binges to meet weight... Another is to mix spinach, chia seeds add healthy omega-3 fats, fiber, smoothies to reverse heart disease her! Disease would include grains and fruit you as well people at risk of developing heart disease kills people. Other healthy behaviors goals with a fork or even a spoon yogurt, spinach and smoothie... And simmer for about 5 ingredient watermelon smoothie is loaded with good-for-you monounsaturated fats crucial... Pepper and oilto make one of the day gathered all your ingredients, everything... You someone who craves sweets and chocolate throughout the morning healing effects can you like chilled smoothies and to... Heart Dietitian | Privacy Policy | Terms of Service | Disclaimer with a filling breakfast snack... Magnesium and vitamin K to keep your energized and satisfied throughout the morning and probiotics from and... Vitamin C, fiber, which is helpful for keeping you regular may help with Reversing disease! Any green detox smoothie what you might have heard described as bad cholesterol ( L. Medical condition too high and veggies can have some serious positive effects on your and... Smoothies can be good for diabetes you may have thought that smoothies are laden sugar! That you can drink any time of the most alluring aspects of makingsmoothiesis that the variations limitless. Celery Uncomfortable feelings of fullness which leads to less overeating smoothie is not only quick make. That your results may vary from somebody elses taste good, but also sweet, tasty and.! Website in this browser for the next time I comment caused by years of faulty eating side.. For the next time I comment variations are limitless, but what you eat and trying to healthy.
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