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20 Healthy Breakfast Choices That Will Save You Time

20 Healthy Breakfast Choices That Will Save You Time

You have probably heard all your life that breakfast is the most important meal of the day. And whoever told you that is probably right. Studies show that eating a healthy breakfast can provide you with more vitamins and minerals, sharper concentration and performance in everyday tasks, improve strength and endurance, and lower cholesterol.

What better reason do you need to get out of that nasty habit of skipping breakfast?

Start your next busy day with one of these quick, healthy breakfast options:

1. Fruit and Cheese

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    Photo: realsimple.com

    The beauty of this recipe lies in the ability to prepare it the night before. It is easy enough to wash some fruit (e.g. apple, banana, or both!), chop it up with a few cubes of cheese the night before a big day. In the morning, there is no preparation required.

    Fruits provide a variety of vitamins and nutrient which not only assist proper bodily functions, but also have preventative properties against certain diseases and health conditions. They contain fiber, which keeps you fuller and satisfied for longer, perfect for weight-management according to a study by researchers with the University of Minnesota. Additionally, cheese contains essential nutrients such as calcium, protein, phosphorus, zinc, vitamin A and vitamin B12 which assist in keeping you healthy and energetic throughout the day.

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    2. Whole Oat Porridge

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      Photo: bodyandsoul.com.au

      Porridge contains a high nutritional value and does not require a great deal of preparation time for the busy morning person. A recipe served with almond milk, diced pear, banana, cinnamon, almond flakes, chia seeds, and a drizzle of raw honey can create a nutritious and delicious alternative to the classic porridge breakfast.

      In terms of health benefits, porridge contains a lot of fiber which is helpful with appetite regulation. It also contains complex carbohydrates which keep you feeling energetic through the day. It contains a lot of iron, which helps with oxygen transport around the body. The addition of fruits and other healthy condiments not only provides delicious alternatives, but adds to the nutrient count as well.

      3. Avocado and Toast with Egg

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        Photo: thecornerkitchenblog.com

        This is a very simple recipe which can be partially prepared in advance. It doesn’t take very long to boil a couple of eggs the night before and add throw them on a piece of multi-grain toast with avocado in the morning. According to nutritionist Lisa Goldberg in an article by ABC, avocado has protein and healthy mono saturated fat, and combined with grainy toast, it is very high in fiber,keeping you full for a long time. It is also rich in a variety of nutrients such as vitamin C and potassium.

        4. Peanut Butter Waffle

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          Photo: realsimple.com

          For a lover of waffles, it is worth using this healthier alternative to the classic breakfast. Try out a whole-grain or bran waffle, boosting fiber, along with a spread of peanut butter, also rich in fiber, mono saturated fats (the good kind of fat!) and powerful antioxidants such as vitamin E, potassium, and vitamin B6. An extra sprinkling of raisins and sesame seeds can increase the fiber count even further.

          5. Green Veggie Juice

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            Photo: bodyandsoul.com.au

            A vegetable alternative to the classic breakfast fruit smoothie. No cooking required, just chop it up and throw it in a juicer—quick, nutritious, and extremely easy. A suggested recipe includes baby spinach, parsley, celery, cucumber, apple, lime, avocado, and a teaspoon of spirulina.

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            This smoothie is jam-packed with nutrients and benefits. It makes the recommended amount of vegetable intake more manageable and less time-consuming. Vegetables are fiber-rich, again ensuring that you stay fuller for longer, promoting healthy digestion and lowering cholesterol. The vitamins and nutrients vegetables contain boost daily nutrient intake. The addition of fruits adds flavor and additional nutrients they contain.

            6. Anything with oats

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              Photo: Marthastewart.com

              Recipes such as oat-based muffins can be prepared the night or the day before. Have one muffin a morning and they should even last you a few days. This muffin recipe uses dark brown sugar which contains less industrial additives than white sugar. It also contains a lot of raisins. Oats are high in dietary fiber to keep you full throughout the day, as well as minerals. Eggs and skim milk provide low-fat protein and the array of fruit and veggies you can add provides a variety of vitamins and nutrients to keep you energetic.

              7. Whole-wheat Sandwich

              whole-wheat-veggie-sandwich-opt
                Photo: top10homeremedies.com

                Whole wheat sandwiches take next to no time at all to prepare in the morning, and you can put almost anything in them. Studies have shown that whole wheat bread promotes healthy bowels, reduces risk of heart disease, lowers risk of weight-gain and improves mental heath. Throwing in some peanut butter, lettuce, tomato, spinach, and cottage cheese not only increases variety of tastes but also throws in individual nutritional properties.

                8. Simple Chia Pudding

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                  Photo: buzzfeed.com

                  Studies show that chia seeds provide a massive amount of nutrients with very few calories. They are full of antioxidants, are low in carbohydrates and very high in fiber. They are high in quality protein and help assist in weight loss. They contain a lot of important bone nutrients such as calcium, phosphorus, magnesium, and protein. Most of all, they are very easy to incorporate into your diet. Try making this delicious chia pudding the night before and eating it on the go the next morning.

                  9. Freezer-Friendly Greens and Tofu Scramble Wrap

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                    Photo: buzzfeed.com

                    By being ‘freezer-friendly’, this recipe should be easy enough to defrost when you’re ready to eat them in the morning. And because of its nutritional value, it should keep you full and energetic all day long. It contains a variety of healthy alternatives to classic wrap ingredients such as whole wheat tortillas, tofu and spinach, which provide a great deal of protein and fiber in your diet. However, the unique health factor in this recipe is the use of nutritional yeast, an ingredient commonly used in vegan cooking with a good source of vitamins and proteins.

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                    10. Frozen Breakfast Quesadillas

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                      Photo: .slenderkitchen.com

                      This microwavable breakfast recipe is a quick, healthy way to start a busy morning. The eggs, black beans, and cheese provide a lot of protein to keep you alert and energetic through the day. The calorie count is lowered by the use of low-carb tortillas and reduced-fat cheese used. The beauty of this kind of recipe is that it is acceptable to put any healthy ingredients in, so personalize your breakfast as much as you want!

                      11. Apple Peanut Butter Sandwich

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                        Photo: cookingstoned.tv

                        This is unlike any peanut butter sandwich you’ve ever seen before. As the famous saying goes, “an apple a day keeps the doctor away.” This makes sense as studies have shown that apples are rich in Vitamin C and B complex Vitamins. As far as substitutes for bread goes, apples are a fair candidate.Throw some peanut butter and raisins into a sliced up apple and you have yourself a fun, healthy and quick start to your morning.

                        12. Three-Grain Breakfast Cereal with Walnuts and Dried Fruit

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                          Photo: Randy Mayor; Styling: Melanie J. Clarke

                          If you feel like sticking to the classic breakfast cereal regime, why not at least add a bit of variety? You can add anything to a bowl of oats, but this recipe provides a large amount of nutrients and antioxidants required for a productive day. These high-fiber oats should keep you full for an extended amount of time, with added nutrients and fiber from the nuts and raisins keeping you energetic all day long. As well as using cinnamon and nutmeg to add flavor, use honey, rather than sugar to sweeten up your morning.

                          13. Blueberry Power Muffins

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                            Photo: Becky Luigart-Stayner; Styling: Jan Gautro

                            Bake these energy-filled muffins the night before, then reheat and eat them on a morning when you happen to be in a hurry. They are full of B Vitamins from whole wheat flour, and calcium from milk and yogurt. Blueberries provide antioxidants and the daily required amount of fat is provided by monounsaturated fat from almonds and canola oil.

                            14. Mocha-Banana Breakfast Smoothie

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                              Photo: foxeslovelemons.com

                              Coffee lovers all over the world will appreciate this fast, simple breakfast idea. The oats provide fiber needed to stay fuller for longer and handle weight loss. The almond milk and yogurt provide protein and calcium required to remain energetic in order to handle the day ahead. And let’s not forget the coffee of course. Coffee can help people feel less tired and increase energy levels. It also contains essential nutrients such as riboflavin, pantothenic acid, manganese, and potassium and magnesium and niacin.

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                              15. Ham and Cheese Breakfast Sandwich with Mango Chutney

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                                Photo: Becky Luigart-Stayner; Styling: Jan Gautro
                                This sandwich is packed with protein from the eggs and ham, fiber and B Vitamins from the wholegrain English muffins, and low-calorie calcium from reduced fat cheese. This sandwich is quick to make and can be eaten on the go, perfect for the busy morning person.

                                16. Vegan Breakfast

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                                  Photo: kblog.lunchboxbunch.com
                                  It is important to consider those who prefer a vegan breakfast, such as vegan breakfast sandwiches. Studies show that there are many benefits to a vegan diet, such as making room in your diet for fruits and veggies and helping you reduce your intake of saturated fat and cholesterol. In the long run, this helps boost good cholesterol, reducing the risk of heart disease. These vegan sandwiches can be made very quickly and contain a variety of nutritious ingredients.

                                  17. Orange-Cranberry Wheat Germ Muffins

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                                    Photo: Randy Mayor; Jan Gautro

                                    Bake these delicious muffins the night before and reheat them before walking out the door to start your day. Wheat germ is known to boost the immune system, have anti-aging properties, positively affect mental agility, muscle development, and stamina. The fiber and nutrients can aid in digestion, help weight loss and keep you alert and energetic.

                                    18. Peach-Mango Smoothie

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                                      Photo: Becky Luigart-Stayner; Styling: Cindy Barr

                                      Throw the ingredients in a blender and there you have it! Quick, easy and perfect for a busy breakfast rush. Mangoes are high in potassium and rich in fiber, promoting healthy bowel movement and digestion. Studies have shown that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions.

                                      19. Mini Ham and Cheese Quinoa Cups

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                                        Photo: iowagirleats.com

                                        These high-protein, low-calorie  breakfast bites are best prepared the night before and reheated at your convenience. The quinoa and lean ham pack a lot of protein which provides energy and keeps you feeling full for longer.

                                        20. The “I don’t have time for breakfast” Make-Ahead Oatmeal

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                                          Photo: mayihavethatrecipe.com

                                          This one’s a winner right from the title, and this quick, healthy breakfast option is great for those short on time in the morning. It has oats and chia seeds which contain a great deal of fiber and essential nutrients to keep us healthy and energetic. The addition of protein and calcium from milk, almonds and yogurt, vitamins and minerals from fruit, and great taste provided by honey make this is a wonderful way to start anyone’s day.

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                                          Elizabeth Andal

                                          Elizabeth is a passionate writer who shares about lifestyle tips and lessons learned in life on Lifehack.

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                                          Last Updated on August 20, 2019

                                          How to Control Your Thoughts and Be the Master of Your Mind

                                          How to Control Your Thoughts and Be the Master of Your Mind

                                          Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                          Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                          I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                          You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                          Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                          When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                          I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                          Who Is Thinking My Thoughts?

                                          Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                          Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                          1. The Inner Critic

                                          This is your constant abuser who is often a conglomeration of:

                                          • Other people’s words; many times your parents.
                                          • Thoughts you have created based on your own or other peoples expectations.
                                          • Comparing yourself to other people, including those in the media.
                                          • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                          The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                          Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                          2. The Worrier

                                          This person lives in the future; in the world of “what ifs.”

                                          The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                          3. The Reactor or Trouble-Maker

                                          This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                                          This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                          The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                          4. The Sleep Depriver

                                          This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                          The Sleep Depriver’s motivation can be:

                                          • As a reaction to silence, which he fights against
                                          • Taking care of the business you neglected during the day
                                          • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                          • As listed above for the inner critic and worrier

                                          How can you control these squatters?

                                          How to Master Your Mind

                                          You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                          Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                          There are two ways to control your thoughts:

                                          • Technique A – Interrupt and replace them
                                          • Technique B – Eliminate them altogether

                                          This second option is what is known as peace of mind!

                                          The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                          Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                          For the Inner Critic

                                          When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                          You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                          For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                          You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                                          “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                          If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                          • They rile up the Worrier.
                                          • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                          • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                          • They are a bully and is verbally and emotionally abusive.
                                          • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                          Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                          Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                          For the Worrier

                                          Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                          Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                          You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                          • Increased heart rate, blood pressure, or surge of adrenaline
                                          • Shallow breathing or breathlessness
                                          • Muscles tense

                                          Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                          If you believe in a higher power, this is the time to engage with it. Here is an example:

                                          Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                          “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                          Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                          If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                          Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                          Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                                          For example:

                                          If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                          “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                          Change those fearful thoughts when they happen:

                                          “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                          Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                          For the Trouble-Maker, Reactor or Over-Reactor

                                          Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                          The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                          • Increased heart rate and blood pressure; surge of adrenaline
                                          • Shallow breathing or breathlessness
                                          • Muscles tension

                                          I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                          Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                          Breathe in through your nose:

                                          • Feel the air entering your nostrils.
                                          • Feel your lungs filling and expanding.
                                          • Focus on your belly rising.

                                          Breathe out through your nose:

                                          • Feel your lungs emptying.
                                          • Focus on your belly falling.
                                          • Feel the air exiting your nostrils.

                                          Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                          Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                          One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                                          Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                          For the Sleep Depriver

                                          (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                          I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                          Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                          1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                          2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                          When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                          From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                          For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                          If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                          You can also use this technique any time you want to:

                                          • Fall back to sleep if you wake up too soon.
                                          • Shut down your thinking.
                                          • Calm your feelings.
                                          • Simply focus on the present moment. 

                                          The Bottom Line

                                          Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                          You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                          Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                          Featured photo credit: Priscilla Du Preez via unsplash.com

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