Claudette's Specialties: Female and Male Hormonal Imbalances, PMS, Period Pain, Fibroids, Polycystic Ovaries/Syndrome, Endometriosis, Menopause, Prostate Problems, Low Libido, Natural Fertility Management: Contraception, Overcoming Infertility Problems (females and males), Preconception Care, Sex Selection, IVF support, Pregnancy Care: Pregnancy nutrition and remedies, Miscarriage support, Birth preparation, Doula: Childbirth support, Post-natal care for mother and child.

Mango Power Smoothie

One of my fondest memories of summer is when mum would come home with a box of mangoes. There is so much you can do with mangoes but I love making this easy power-packed drink that gives you that summer zing!

Preparation Time: 3 minutes
Serves 2

2 mangoes, peeled
1/2 cup of natural yoghurt
2 tsp chia seeds
2 tsp hemp seeds
1 Tb LSA (ground linseed, sunflower, almond) or flaxmeal
2 cups water or coconut water

Option:
Add 1 cup of ice for extra chill

Peel and chop mango into blender
Add all other ingredients and blend for 30 seconds

This refreshing smoothie will power you through the summer heat. Drink slowly and enjoy every sip!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au

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Watermelon And Fetta Salad


Light and refreshing for a balmy summer evening. Serve this salad on its own or as an entrée, prepared in just 3 minutes.

Ingredients
Watermelon
Spanish onion
Fetta cheese
Fresh mint sprig

Slice the watermelon thinly, removing the skin, white flesh and any pips.
Place on plates with a thin slice of fetta cheese on top.
Place a slice of Spanish onion on top and sprinkle with a sprig of fresh mint.


Option: Drizzle ½ teaspoon of balsamic vinegar on top.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au


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Say Goodbye To Summer Mosquitos

With over 2 500 different species of mosquitos throughout the world, mosquitos are the uninvited guest to your summer barbeque. While there are many ways to deter mosquitos from biting you, some are more toxic than others, particularly for children and babies. Commercial mosquito repellents are a concentrated chemical solution containing DEET which does have toxic side effects. However, mosquitos are not only a nuisance – their bites can cause serious complications including the transmission of diseases such as malaria, Ross River fever, yellow fever, encephalitis and West Nile virus to humans and animals. The following suggestions are some easy, safe and non-toxic ways to repel these pests:

  • Adequate dietary B vitamins, particularly vitamin B1, repel mosquitos from biting. Increase your intake of sunflower seeds, rice bran/brown rice, wheat germ, rolled oats, wholemeal grains, lima beans, mung beans, peas, eggs, Brazil nuts, lentils and broad beans. 
  • High blood sugar attracts mosquitos so reduce your intake of sweets, sugary drinks, alcohol and lollies!
  • Avoid bananas during mosquito season. The way your body processes the banana oil attracts these sugar-loving insects.
  • One of the best natural insect repellents is Vick’s Vaporub.
  • Also highly recommended is citronella oil. You can now purchase citronella candles, incense sticks, burner rings, roll-on/spray solutions or add a few drops of the essential oil to an oil burner.
  • Make your own homemade insect spray by adding citronella, tea tree and lavender essential oils to a base of vinegar and water. Shake well and spray on the body.
  • Make sure you drain all pools or buckets of water (unless you have fish of course) as they become breeding grounds. If you have your own rainwater tank, pour ½ cup of oil into the tank.
  • Planting marigolds around your garden or pots on the balcony works well because the flowers give off a fragrance that the mosquitos do not like.
  • MooGoo Tail- Swat Body Spray is a natural mosquito repellant suitable for adults, children and babies without smelling like a citronella candle. www.moogoo.com.au
When all else fails – get a frog!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au
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Join The Juice Trend


Summer is the perfect time to detoxify your body and cleanse your winter waste so you will be refreshed and energised for summer action! Out with trapped toxins, in with new nutrients. Commit to a pure diet and reap the benefits.

Most people treat their cars better than their bodies. They would never ignore a warning light for an oil change or regular maintenance, but they often ignore the tell-tale signs that their body is in desperate need of a tune up. An unfortunate fact of our modern life is that even the healthiest body struggles with inferior nutrition, pollutants in the air, water and food supply and a lack of healthy activity. It’s no wonder that most of us don’t feel like the Formula One racing cars like we should!

Freshly squeezed juices have become the newest health trend. Drinking freshly squeezed juice flushes your body with antioxidants and vitamins in an easily digested form. This takes a load off your digestive system and allows the body to heal and repair. Benefits of juicing range from luminous skin, enhanced energy, mental clarity, detoxification of stored toxins, modifying the body pH to a more alkaline state to combat diseases such as gout, arthritis, liver damage, gastric ulcers and more. In comparison, bottled juices have been pasteurised so they do not go off on the shelf, but this heat destroys the vitamin C and other nutrients, leaving you with only fruit sugar and water.

However, in today’s modern age, when you are still working, exercising and under stress, I feel it is too much strain on the body to do a juice detox for longer than a couple of days. An easy way to incorporate the antioxidant potential of juicing would be to elect one day a week of juices only, or drink one juice everyday. Otherwise make sure you have time to rest and relax during any detox.

The gold standard of juicing is cold pressed juices. These juices are made with a traditional centrifugal machine. As the name suggests, the fruit and vegetables are pressed rather than sliced by spinning blades, which can overheat and oxidise the juice. Pressed juices are thick with an intense and vibrant taste, retaining the maximum amount of nutrients possible as well as the enzymes to aid digestion. They are the powerhouse of essential minerals and antioxidants and it would be difficult to eat enough greens to get the same nutrient impact.

Botanica is a hand crafted cold pressed juice company with a big vision for improving the health vitality of Australians. Started by juice converts, Richard and Nadia, together with an ex-Fratelli Fresh chef and food microbiologist, the Sydney based Botanica's blends taste as incredible as they make you feel. 
Try the mean, green Turtle Power ( kale, spinach, celery, cucumber, green apple, lemon) to the sweet, creamy Nut Bar ( almonds, vanilla bean, agave, medjool dates, cinnamon, and filtered water). Botanica juices are made from nothing but organic or chemical-free fruit, vegetables and nuts, freshly pressed by hand. Now available in Harris Farm Bondi, their landmark store at 547 Bourke St, Surry Hills and delivered to your door or workplace www.botanicalife.com.au

Detox Tips
  • Rather than a morning coffee to pep you up, opt for a fresh juice instead. Carrot, celery, beetroot, ginger are particularly effective, while watermelon, pineapple and mint give a little summer zing. When the afternoon slump hits, rather than reaching for the biscuit jar, head to the juice bar for a healthy kick.
  • Green Smoothies are all the rage! Rather than juicing, buy a blender and simply blend your green veges with water for a quick antioxidant-rich, filling snack in itself: kale leaves, spinach, half a cucumber, half a lemon, 1 green apple or a banana for taste: bon appetit!
  • Elixir of Life: Drink at least 2 litres of water every day, carry a bottle of water with you wherever you go, always keep a jug of fresh water on your desk or at home. Contrary to popular belief, the more water you drink, the less fluid retention you will hold. If exercising a lot, add a little sea or Himalayan salt to your water to replace your electrolytes.
  • Summer Coolers: Make some iced herbal tea by adding ice cubes, slices of lemon/lime and a sprig of fresh herbs. Herbal teas can even be frozen into ice blocks for your children with added honey.
  • Going Herbal: Green tea and roasted dandelion coffee help the liver detoxify, while lemongrass and spearmint teas have a refreshing zing for summer.
  • Detox Your Mind: A good detox also includes some decluttering of your mind and your life to make space for the new to unfold. Take some time out for yourself to relax and rebuild your energy stores - there's plenty of summer parties ahead so you won't miss out! Consider what no longer serves you in your life....and let it go. Spend time doing what you love and are passionate about rather than wasting your time worrying about what everyone else is doing. Surround yourself with those people that genuinely care and bring out your best rather than simply boosting your ego.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au
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2014 Bondi Junction Clinic Expansion


After two wonderful years both professionally and personally at the Jocelyn Centre in Clarence St CBD Sydney, I have decided to consolidate my practice to Better Health Clinic, Bondi Junction. My last working day at the Jocelyn Centre will be Wednesday 18th December 2013.

I will continue to practice on Tuesday, Wednesday and Friday at Better Health Clinic in Bondi Junction. I thank my city patients for their support and loyalty over these years and I look forward to seeing them in Bondi Junction in 2014.

40 Grosvenor St
Bondi Junction NSW 2022
Ph: 02 9389 3689

Better Health Clinic is a highly regarded group of health practitioners including two very experienced osteopaths, Sam McCarthy and Luke Rickards as well as offering acupuncture, Shiatsu massage and counselling services.

Better Health Clinic is easily accessible from the city CBD. Bondi Junction train and bus interchange is only a two minute walk from the clinic. Use the Grafton St exit and we are across the road from the back of the train station, David Jones and Westfield.  There is 1 hour free parking on Grosvenor St, a car park next door to Better Health Clinic on the corner of Grosvenor St and Grafton St as well as free 2 hour parking in the Bondi Junction Westfield.



By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au
Comments



Christmas Pudding To Share With Santa



What’s Christmas without a traditional pudding and here is one that’s healthy as well as delicious, designed by Teresa Cutter. I love the smell of spices wafting through the house on Christmas day. This recipe is so simple, quick and won’t make you bloated; it will only bring more good cheer! It is also gluten free with no added sugar. The almond meal gives it protein and healthy Omega 3 oils which are anti-inflammatory and important for luscious skin, hair and a healthy heart. The spices are antioxidant and improve circulation, while the dried fruit are high in iron and are natural sweeteners. 


Ingredients
225g fresh pitted dates- approx. 10-15 dates depending on their size
zest from 1 orange
250g organic dried apricots, chopped
150 g (1 ½ cups) almond meal / ground almonds
1  teaspoon vanilla bean paste or extract
1 tsp ground cinnamon
¼  tsp ground nutmeg
¼ tsp ground ginger


Combine dates, orange zest, apricots, vanilla, ground almonds, cinnamon, nutmeg and ginger in a food processor.
Process until mixture is combined and looks like fine crumbs.
Spoon mixture into a large bowl and add 1 – 2 tablespoons orange juice, then mix again. Your pudding mix should come together in the hands when lightly squeezed.
Divide puddings into 6 small puddings. The best way to do this is to line the base of your desired mould with glad wrap and press the pudding mixture into it firmly.
Invert the pudding and remove the glad wrap. Repeat until all the puddings are formed.
Arrange onto a serving plate and set aside until needed.
Store in the fridge for up to 2 weeks.
Serve puddings with cold mango coconut custard.

Note: You do not need to bake these puddings.

Mango Coconut Custard
1 mango, chopped
1/2 cup coconut milk
Juice from ½ orange
Combine all the ingredients into a blender and blend until smooth.

Other serving suggestions 
Garnish with fresh red strawberries and top with yoghurt or thick cream


Christmas Pudding- The Baked Traditional Version
Makes 12, Preparation time- 20 minutes. Cook for- 1 hour 15 minutes

Ingredients
450g pitted dates
1 whole orange, chopped, including skin.
1  1/2 cups (375ml)  water
1 ½ cups (250g) raisins
1 2/3 cups (250g) organic dried apricots, chopped
3 cups (300g) almond meal
1 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground ginger
2 eggs, lightly beaten


Preheat oven to 180C fan or 200C. Grease 10 x ½ cup dariole moulds.
Combine dates, orange and juice into a saucepan and bring to boil.
Simmer for 15-20 mins until all liquid has evaporated and dates and orange are soft. Set aside to cool.
Place date and orange mixture into a Vitamix or food processor and process until a paste forms.
Transfer to a large bowl. Add sultanas, apricots, almond meal, spices, eggs and mix well. Add another egg if needed.
Divide between prepared pudding / dariole moulds.
Place into a deep baking dish.
Pour enough hot water to come half way up sides of pudding bowls.
Cover each with a layer of baking paper and foil, pressing around the edges of the pan to completely seal.
Bake for 1 hr 15 mins.
Invert puddings onto serving plates.
Serve with homemade custard and enjoy.


By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 


info@claudettewadsworth.com.au

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End Of Year Revamp



With the end of the year fast approaching, many people including myself are starting to feel a bit tired and worn out from an eventful 2013. When feeling sluggish, eating poorly starts to creep in and it's hard to shed your extra winter weight. Here are some healthy tips to energise your body and help you fit into your summer bikini!
  • Get moving! Endorphins produced when exercising stimulates more energy and makes you feel good. Choose something you enjoy, that is close to home or work and arrange to meet a buddy so you won't talk yourself out of it.
  • Elixir of Life: Drink at least 2 litres of water every day, carry a bottle of water with you wherever you go, always keep a jug of fresh water on your desk or at home. Contrary to popular belief, the more water you drink, the less fluid retention you will hold. If exercising a lot, add a little salt to your water to replace your electrolytes.
  • KIS - Keep it simple with meals based on a protein e.g. fish, chicken, eggs, meat, beans and salad or vegetables e.g. wholegrain sandwich with roast beef, mustard, avocado and rocket.
  • Don't Skip Meals: Eating every 3 hours boosts your metabolism so you burn through calories faster and have higher energy levels.
  • Snack It: Everyone gets caught out on snacks but rather than be tempted by the quick fix of the biscuit jar or chocolate bar, keep a bag of almonds in your desk drawer, dip vege sticks rather than chips into humus or salsa, eat hard cheddar cheese rather than soft Brie or Camembert, head to the juice bar, keep a few hard boiled eggs in the fridge for emergency snacks or a quick breakfast with a piece of fruit on the way to work, keep some sachets of miso soup in your desk drawer, a fruit smoothie (with yoghurt rather than ice cream) is healthier than a milkshake or Cherry Ripe. By adding 1 commercial muffin to what you normally eat each day, you increase your "bad" trans fats by 2%, but your risk of a heart attack increases by 93%!
  • Glycaemic Index Load: If you eat a bowl of ice cream, your blood sugar level goes through the roof, but if you eat a bowl of white rice or white pasta and measure your blood sugar again, it will be exactly the same! So it's not just about the amount of sugar or fat content but how quickly foods breakdown to sugar and are absorbed. Another example is broccoli has 4% carbohydrate and strawberries have 5% carbohydrate, while white bread has 75% carbohydrate content. As a result, 1kg of strawberries is the equivalent of 1 slice of white bread. Always eat wholegrain breads or crackers, brown or basmati rice, try Quinoa for a nutritious change (cook just like rice but only 10 minutes!) and combine these with lots of vegetables and some protein to slow down your digestion and make you feel full faster so you don't overeat.
  • Add Veggies to...Everything: Load up your meals with vegetables so there's less room for starchy grains and nutrient poor white flour products. At lunch, you can stuff a wrap with lettuce, rocket, tomato, grated carrot, sprouts, capsicum, avocado and bulk up your dinner meals with extra veggies thrown in. The rise in the incidence of asthma has been linked to diets low in fresh vegetables. We need a serve at every meal!
  • Start With Salad or Soup: Starting with a salad or soup can help you eat less over the course of meal, says researchers. It also ensures you get your 5 portions of colourful vegetables per day and is visually satisfying to think you can have 2 plates of food rather than only half a hamburger.
  • Late Night Dinners: If you arrive home late rather than having a quick fix like instant noodles or a microwaveable dinner, try having an omelette or a tin of salmon or sardines with a salad.
  • Healthy Takeaway: When time has got the better of you, some healthy takeaway options are Thai stir fry, brown rice sushi, Indian chicken tikka and dahl, grilled fish from your local fish shop, BBQ chicken with salad.
  • Ordering Out: Ask for rice or salad rather than chips or mash.
  • Dressing Up? Topping your salad with a creamy dressing will clog your system so keep it simple with extra virgin olive oil or flaxseed oil combined with apple cider vinegar or fresh lemon juice.
  • Sweet Tooth: Half a cup of natural yoghurt has fewer calories and improves digestion rather than half a cup of ice cream. Choose fruit such as pineapple or melon rather than cake or biscuits to fill up on fibre and water. 1 Tim Tam is equivalent to 2 cups of watermelon or 1.5 cups of pineapple! Avoid dried fruit which is high in sugar and sulfur preservatives: 1/4 cup of sultanas contains the same calories as 1 cup of grapes. Add a bag of apples or oranges to your weekly shopping list so you've always got some fruit on hand.
  • Get Some Shut Eye: If you don't get enough sleep, you crave sugars for energy and you make poor decisions regarding your food choices. 7-8 hours sleep every night aids weight loss!
  • Hidden Sugars: Sugar is highly addictive and it is in so many products nowadays e.g. cereals, muesli bars, flavoured yogurt so it's hard to avoid but eating excess sugars only contributes to weight gain and long term health problems. Throw out anything in your cupboards that has ingredients that your grandmother would not recognise and rather than eating packet products, eat fresh food.
By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 

info@claudettewadsworth.com.au

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Return Of The Ancient Grain - Quinoa


Quinoa pronounced "keen-wah" has recently moved from health food shops to the supermarket aisle. It is quick and easy to cook as well as gluten free which is great for those with wheat allergies. It is an excellent substitute for couscous or rice and can be used in almost every type of meal - breakfast smoothies and cereals, hearty casseroles, salads, soups, and your favourite baked sweet treat.

It is labelled as an ancient grain because it has been grown for domestic consumption in the Andes Mountains of Equador, Bolivia, Peru and Colombia for over 3000 - 4000 years. It is not a true cereal or grain because it is not a member of the grass family. Instead, quinoa is closely related to the species of beetroots and spinach. It is now grown in Australia and it is actually the seeds that are harvested and eaten.

Quinoa comes in 3 different colours: white, red and black with slightly varying tastes and nutritional qualities. It has an exceptional nutritional profile, packed with low-GI carbohydrates and fibre, along with B vitamins (including folic acid) and minerals such as zinc, magnesium, potassium and phosphorus. It is also a complete protein containing all the essential amino acids, making it essential for vegetarians and vegans.

How to cook it
One cup of quinoa to 2 cups of water or stock. Bring it to the boil, reduce to a simmer, cover and cook for 10-12 minutes. Turn off the heat, leave the covered saucepan on the stovetop for another 3 minutes. Fluff the cooked quinoa with a fork and allow to cool. Try my Quinoa Summer Salad from November last year.

Moist Chocolate Cake     
serves 8-16


Ingredients
2/3 cup white quinoa
1 1/3 cups water
1/3 cup milk
4 large eggs
1 tsp pure vanilla extract
3/4 cup butter, melted
1 1/2 cups rapadura sugar or coconut sugar (available form health food stores) or 1 cup maple syrup
1 cup unsweetened cocoa powder or raw cacao powder
1 1/2 tsp baking powder
1/2 tsp salt

Bring the quinoa and water to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the stovetop for another 3 minutes. Fluff the cooked quinoa with a fork and allow to cool.

Preheat the oven to 180 degrees. Lightly grease two 20cm round or square cake tins. Line the bottoms of the tins with baking paper.

Combine milk, eggs and vanilla in a blender or food processor. Add 2 cups of cooked quinoa and the butter and continue to blend until smooth. Whisk together the sugar, cocoa, baking powder and salt in a medium bowl.

Add the contents of the blender evenly between the two tins and bake on the centre oven rack for 40 -45 minutes or until a knife inserted in the centre comes out clean. Remove the cakes from the oven and cool completely before removing from the tins.

Serve with cream and berries. Store in a sealed container in the refrigerator for up to 1 week or freeze for up to 1 month.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 

info@claudettewadsworth.com.au

Comments



Eating For Fatherhood


Eating For Fatherhood - check out OH! Magazine November Issue 4 for my latest article

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 

info@claudettewadsworth.com.au
Comments



Hair Rehab


With summer just around the corner it is a great time to rejuvenate your hair and give it a break from damaging hair styling tools such as straighteners and hair dryers. Try putting your hair in rehab and following some of these tips and homemade treatments.

  1. Always rinse hair after swimming especially in chlorine or salt water.
  2. Avoid brushing your hair when it is wet as it is more prone to breakage.
  3. Have regular trims/hair cuts at least every 6 weeks.
  4. Increase Omega 3 oils in your diet e.g. consume oily fish, nuts and seeds, avocado, olive oil, flaxseed oil and coconut oils.
  5. Slick your hair back into a pony tail or bun to protect it from the wind.
  6. Let your hair dry naturally occasionally to allow it to recover.
  7. If your hair is greying, it could due to zinc deficiency so try increasing foods high in zinc e.g pumpkin seeds.
  8. If you suffer from dandruff, it may be due to deficiency in selenium which is particularly low in Australian and New Zealand soil. Selenium is the active ingredient in Selsun Blue shampoo but alternatively take it as an oral supplement and increase Brazil nuts in your diet.
  9. Limit toxic hair colouring and streaks, check out Lily Jackson Hair and Makeup for some healthier solutions.
  10. Natural shampoo and conditioners that work well include Moogoo and Goldwell Dual Senses Green Range.
If you find you are losing your hair, it may be due to factors such as : stress, lack of quality sleep, hormonal imbalance e.g. high testosterone, poor diet or using colouring chemicals which strip your hair.  For more advice on how to manage these, come in for a consultation.

Try this homemade hair mask for damaged hair:

1 Tb extra virgin olive oil
1 Tb avocado oil
1 egg
¼ cup water
1 Tb honey
Blend all ingredients and apply onto hair, leaving it for 20-30 minutes. Wear a plastic shower cap or wrap hair in glad-wrap to allow your hair to fully absorb. This is great for itchy scalps or dandruff too!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au
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