Skillet Shrimp with Leeks and Beans Recipe, Spotlight on Shrimp Stock and Slotted Spoon Skimmers, Weather and Chronic Pain, Plus Benefits of Chair Yoga

Delicious meals don’t require a complex or lengthy prep. This stovetop dish comes together in mere minutes and is a meal in itself, no sides necessary. This edition of the newsletter reports on the helpful findings of two studies—one on using weather forecasts to help you manage painful conditions and the other on the benefits of chair yoga for when some of those conditions make it hard to practice the traditional discipline.

Skillet Shrimp with Leeks and Beans

• Skillet Shrimp with Leeks and Beans

  This dish uses two of the more delicate members of the allium family—leeks and chives—to add oniony taste without overpowering the shrimp. If you want more zest, be generous with the red pepper flakes.

  Ingredients

  • 1-1/2 pounds shrimp (18-20 count), peeled 
  • 1 teaspoon sweet paprika
  • 1-1/2 teaspoons coarse sea salt, divided
  • 1 teaspoon freshly ground black pepper
  • 4 tablespoons extra virgin olive oil, divided use
  • 2 large leeks, trimmed, cut into 1/4-inch-thick discs, and rinsed if sandy
  • 1/2 cup white wine or shrimp stock
  • 2 cups cooked cannellini beans (if canned, rinsed and drained)
  • Juice and zest of a medium lemon
  • Optional: crushed red pepper flakes, to taste
  • 2 tablespoons unsalted butter
  • 2 tablespoons fresh minced chives

  Directions

  Step 1

  Toss the shrimp with the paprika, 1 teaspoon salt, and black pepper; set aside.

  Step 2

  Heat a large cast-iron skillet or frying pan. When hot, add 3 tablespoons olive oil and the leeks; sprinkle them with the remaining 1/2 teaspoon of salt to sweat them. Cook over low heat until they soften. Once tender, push them to the sides, add the last tablespoon of oil to the center of the pan, then add shrimp in one layer to sear. When the undersides turn opaque, after 2-3 minutes, use tongs to flip them and cook 2 more minutes.

  Step 3

  Deglaze the pan with the wine or stock. Add the beans, lemon juice and zest, and red pepper flakes, if using; stir well. Add the butter and stir it into the sauce as it melts. Top with the chives and serve.

  Yields 4 servings

Healthy Ingredient Spotlight

Shrimp Stock

Don’t let your shrimp shells go to waste! Use them to make your own shrimp stock, perfect for this recipe and any seafood recipe that calls for clam juice or vegetable stock. Heat a stockpot over medium high heat. When hot, add 3 tablespoons extra virgin olive oil and a dice of 1 carrot, 2 celery stalks, and 1 small onion, along with 1 teaspoon salt; sauté until soft. Add the shrimp shells and sauté for 5 minutes. Add 2 cups of water and simmer for 30 minutes on low heat. Let cool, then pass through a strainer placed over a bowl. Press down on the shells with a potato masher to get out all the liquid. If not using right away (or within a few days), when completely cool, transfer the stock to a freezer-safe container, label it, and freeze until needed. 

Quick Kitchen Nugget

Slotted Spoon Skimmer

For Your Best Health

When Weather Worsens Chronic Pain

Do you have an achy joint that screams out when rain is coming? Changes in weather can often prompt an arthritis flare or a migraine in people with these conditions, though not everyone feels the warning signs far enough in advance to adjust their plans. On the horizon could be a tool to help: a weather-based pain forecast. 

A research survey done at the University of Georgia found that about 70% of the more than 4,600 respondents would alter their behavior if they knew weather that triggered their pain was in the forecast. Among migraine sufferers, 89% identified weather as something that impacts their pain level, and 79% saw weather as a trigger for pain. Among individuals with other conditions, 64% said weather patterns could trigger pain, and 94% identified weather as a factor that impacts pain.

Lead author and geography/atmospheric sciences lecturer Christopher Elcik, PhD, built on previous research into specific weather patterns and pain-related conditions to gauge public interest in a weather-based pain forecast, which could indicate high or moderate risk for migraines or chronic pain.

“I see how much people can be affected by these types of pain, so if I can provide someone with insight into the level of risk for a day, maybe people can take steps to prevent the pain from happening,” Dr. Elcik said. 

If the hypothetical risk was high, more than half of respondents said they were likely to take preventive measures, such as taking medication, resting, or avoiding compounding triggers, and about 47% of respondents with migraines and 46% with pain-related conditions were extremely likely to take such measures.

Desire for the forecasting tool itself was quite high, Dr. Elcik said, with 72% of those living with migraine and 66% with pain-related conditions saying they would alter their behavior by canceling plans or taking preventive measures in response to a weather-based pain forecast. 

The likelihood of someone continuing with their plans also depended on the length of the activity. If plans were about 30 minutes long, 57% of respondents with migraines and 52% with pain-related conditions said they were extremely likely to continue plans despite a moderate risk of pain, and about 43% from each group would continue with a highest risk forecast. With an activity lasting more than three hours, however, that number dropped to around 23% for moderate risk and 18% for high risk with migraines, and 21% and 23% respectively for other pain-related conditions. “Everyone was more likely to cancel plans if the forecast risk was higher,” said Dr. Elcik.

Some respondents reported already using web-based tools, such as AccuWeather’s arthritis or migraine forecast, which predicts low-to-high risk according to atmospheric conditions. With existing tools, however, there is little available information about the variables considered or how the predictions are made.

While additional research is needed to create a reliable pain-based weather forecast, Dr. Elcik said this study highlights the importance of developing such a resource. “This publication shows there’s an audience that’s willing and eager to try something new, and there are probably many more people who would benefit—more than we even thought,” he said. “I think these results can push other researchers to also look at similar, larger-scale weather phenomena and help the community better understand how the atmosphere does impact pain.”

Fitness Flash

The Value of Chair Yoga 

Since the guideline from exercise experts is to get up and get moving, you might question whether the popularity of chair yoga is warranted. For many, the answer is yes, according to a study published in 2023 in the journal Healthcare. It looked at the effectiveness of chair yoga to improve functioning and daily life activity scores in women with knee osteoarthritis. After following a chair yoga exercise program for 12 weeks, participants experienced changes in physical functional ability and even BMI.  

Chair yoga adapts traditional yoga poses so they can be performed while sitting in a chair instead of on a mat or standing, making it accessible for people who have a hard time getting up and down from the floor or balancing in a standing position or who want a gentle introduction to the practice. And you’ll still gain many of its benefits‚ like better flexibility, increased strength, less pain, less stress, and a better mood, according to the research. 

How to get started? There are classes you can take in person, or you can follow along with a video or an app, most of which offer routines from beginner to advanced.

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Spring Asparagus Tart Recipe, Spotlight on Whole wheat flours and Rolling Pins, Music for Stress Relief, and Are You at Risk of Burnout?

Spring is officially here, and that means one thing to food lovers: fresh asparagus. There’s nothing quite like a plate of steamed spears dressed with the freshest olive oil and perfectly aged balsamic vinegar…unless it’s my puff pastry tart! So elegant and yet so easy, it makes a wonderful brunch centerpiece or first course for dinner gatherings. The two studies I’m sharing are especially helpful when considered together: how to recognize the signs of burnout and how to use music to help with stress, often at the core of burnout.

Spring Asparagus Tart

• Spring Asparagus Tart

  This gorgeous dish comes together with only a few ingredients and very little active prep. It’s the perfect example of using olive oil as Mother Nature’s “sauce”—a drizzle right before serving turns EVOO into the star of this dish. Read the fine print on frozen puff pastry labels—many brands are loaded with artificial ingredients and no butter! I like the Bronx, New York-based Dufour Pastry Kitchen brand—the company is run by women and the results are delicious (they also make a vegan version). Any dough trimmings can be twisted into spirals, brushed with egg, sprinkled with grated cheese, and baked on a separate sheet of parchment for about 20 minutes.

  Ingredients

  • 4-ounce package of frozen puff pastry
  • White whole wheat flour
  • 8 ounces Gruyère cheese, grated
  • 12 ounces asparagus, rinsed and trimmed to the same length
  • 1 tablespoon extra virgin olive oil, plus more for drizzling
  • 1 small egg
  • Optional garnishes: thin strips of prosciutto, Parmigiano-Reggiano shavings, balsamic vinegar

  Directions

  Step 1

  Defrost the puff pastry according to package directions. Preheat your oven to 400°F. Place a piece of parchment paper about 24 inches in length on your countertop and sprinkle on a small amount of the flour, then flour your rolling pin. Unfold the thawed dough on the paper, gently roll out the creases, and then roll it to about 10 by 16 inches. Use a paring knife to trim any uneven edges and then to score a rectangular border just 1 inch in from the edges on all four sides—it will look like a picture frame (be sure not to cut all the way through the dough). Lightly prick the dough within the border in an even pattern with a fork. Slide the parchment paper with the dough onto a rimmed sheet pan, cutting off or folding under any excess paper. 

  Step 2

  Evenly sprinkle the grated cheese across the dough within the border. On a plate, toss the asparagus with a tablespoon of olive oil, then arrange the spears in one row over the Gruyère. In a small bowl, whisk the egg, and use a pastry brush to brush it on the dough border. 

  Step 3

  Bake the tart for about 30 to 35 minutes, until the border is golden brown and the cheese is bubbly. Let cool for 10 minutes before topping with prosciutto and/or cheese, if using. Serve warm or at room temperature with a drizzle of olive oil and, if desired, a splash of balsamic. 

  Yields 8 servings

Healthy Ingredient Spotlight

Whole Wheat Flours

Many people love the fiber in whole wheat breads and pastas and may even reach for whole wheat flour to dredge proteins, from chicken cutlets to scallops, before sautéing. Yet they often find it hard to use whole wheat flour when baking. That’s because traditional whole wheat flour is milled from hard red wheat, and it creates denser baked goods. 

There are two other kinds of whole wheat flour that better lend themselves to baking, especially for baking sweets. One is whole wheat white flour, and the other is whole wheat pastry flour. Both are milled from white wheat, which has a milder flavor than red wheat, yet still contain the wheat germ, bran, and endosperm of whole grains. So you’ll still get fiber along with some protein, vitamins, and minerals. Which of these to use comes down to what you’re cooking. If you’re a fan of pastry flour for baked goods, try whole wheat pastry flour first; its superfine texture will give tender results. If you’re looking to thicken sauces, make gravy, or coat foods before cooking, reach for white whole wheat flour. I keep both in my pantry. 

Keep in mind that if you replace all the refined flour in a standard recipe with one of these whole wheat flours, you will not get the same exact results, especially with yeasted doughs. Start by replacing just 25 percent of the refined flour in a cookie or pie dough, for instance, and see how you like the taste—with this amount, you may not notice any difference. Keep experimenting, swapping more until you reach about 50 percent. Of course, for any recipe developed specifically for whole wheat flour, white whole wheat, or whole wheat pastry flour will give you a more tender result.

Quick Kitchen Nugget

Rolling Pins

If your tool drawer has an old-fashioned rolling pin with handles and a 10-inch working section, you may have found that it’s limited in its usefulness. It has to be picked up and moved often, leaving ridges in your dough and making it hard to get a uniform thickness. Also, this kind of rolling pin is often too short for you to be able to fold your dough over the pin to transfer it to your baking pan. If you’re ready to upgrade, consider these styles:

Dowel rolling pin. This is a long rolling pin with a consistent diameter from end to end and no handles. It should be long, at least 18 inches, and have a certain weight to it, at least 1-1/2 pounds. Many people like wood, though there are nylon models available that offer easier cleanup.

French rolling pin. Usually considered a secondary rolling pin, this one has tapered ends (it should also be long). If you bake a lot of pies, tapered ends make it easier to roll out dough in circular shapes. 

For Your Best Health

Music for Stress Relief

Even avowed music lovers will be pleasantly surprised by the results of a University of Michigan National Poll on Healthy Aging, done at the U-M Institute for Healthcare Policy and Innovation and supported by AARP and Michigan Medicine, the University of Michigan’s academic medical center. 

Virtually all (98 percent!) of the 2,657 adult participants, ages 50 to 80, said that they benefit in at least one health-related way from engaging with music, whether it’s singing in a choir, playing an instrument at home, or just whistling along while listening to a recording. Seventy-five percent said music helps them relieve stress or relax, 65 percent said it helps their mental health or mood, and 60 percent said they get energized or motivated by music. In addition, 41 percent said music is very important to them, with another 48 percent saying it’s somewhat important.

“Music has the power to bring joy and meaning to life. It is woven into the very fabric of existence for all of humankind,” said Joel Howell, MD, PhD, professor of internal medicine at the U-M Medical School, who worked with the poll team. “We know that music is associated with positive effects on measures from blood pressure to depression.”

People engage with music in a variety of ways: 85 percent of participants listen to it at least a few times a week, 80 percent have watched musical performances on television or the internet at least a few times in the past year, and 41 percent attended live musical performances at least a few times in the past year. Nearly half sing at least a few times a week, some in a choir or other organized group, while others play an instrument on their own or with others. Music also helps people keep in touch with one another throughout their lifetime. 

“While music doesn’t come up often in older adults’ visits with their usual care providers, perhaps it should,” said associate professor of internal medicine at U-M and poll director Jeffrey Kullgren, MD, MPH. “The power of music to connect us, improve mood and energy, or even ease pain (like 7 percent of respondents said it does for them) means it could be a powerful tool.” 

With the rising concern about the health effects of loneliness and social isolation among Americans in general and among older adults in particular, the power of music to connect people and support healthy aging should not be underestimated, Dr. Howell said. 

“Music is a universal language that has powerful potential to improve well-being,” added Sarah Lenz Lock, senior vice president of Policy and Brain Health at AARP and executive director of the Global Council on Brain Health. “AARP’s own research shows that music can play an important role in healthy aging by improving our moods, fostering social connections, and, potentially, enriching our brain health.”

Fitness Flash

Burnout: Are You at Risk?

Do you find that you often feel slammed at work? An upcoming deadline or having to temporarily cover for a sick co-worker may leave you feeling overwhelmed for a time. But when you feel that way more often than not, you could be experiencing burnout, the body’s response to unrelenting stress. 

Burnout can drain you emotionally and physically, putting you at risk for cardiovascular disease, pain, sleeping problems, and depression. Burnout usually refers to a work-related syndrome, but there is evidence that work-life balance also plays a role. Stress and burnout don’t necessarily stop when you go home at the end of the day, as these effects often extend into other areas of life and vice versa.

“We have found that approximately 13 percent of Norwegian employees are at high risk of burnout,” says Leon De Beer, PhD, associate professor of work and organizational psychology at the Norwegian University of Science and Technology (NTNU) department of psychology. He and colleagues from the Healthy Workplaces research group have contributed to a new study on burnout,“The psychometric properties of the Burnout Assessment Tool in Norway: A thorough investigation into construct‐relevant multidimensionality,”published in the Scandinavian Journal of Psychology. 

According to the researchers, if you’re facing demands and stress at work that seem to be intractable and you have frequently experienced the following symptoms in recent weeks, it might be a sign that you are on the verge of burning out:

• You feel mentally exhausted at work.
• You struggle to feel enthusiastic about your job.
• You have trouble concentrating when working.
• You sometimes overreact at work without meaning to.

For their study, the scientists developed a first-of-its-kind measurement tool to identify the early warning signs of burnout, aptly named Burnout Assessment Tool, or BAT, and it’s now being tested in more than 30 countries. 

BAT measures four main groups of risk factors: exhaustion, mental distancing, cognitive impairment, and emotional impairment. For some people, burnout can be stopped in its tracks and solutions found to improve their situation. For others, however, burnout can last for years if the problem isn’t addressed. The tool can help identify who requires the most urgent follow-up so that the risk of burnout can be reduced.

“For entertainment and educational purposes, interested parties can use our online tool to test if they are at risk of burnout,” said Marit Christensen, PhD, professor at NTNU’s department of psychology. “Please note that the tool only gives an indication of risk and does not provide any type of formal diagnosis or medical advice. If you are concerned about your levels of work-related stress, we encourage you to visit a healthcare provider to discuss the matter.” You can find the tool at https://burnoutassessmenttool.be/start_eng/.

It’s important to identify the early signs of burnout in order to mitigate the harmful effects, said the researchers. The warning signs are often present before things have gone too far, as long as we manage to identify them. “Not addressing the risk of employee burnout in time can have long-term consequences,” said Dr. De Beer. 

“We can deal with burnout through individual treatment, but it is of little use if people return to a workplace where the demands are too high and there are few resources,” added Dr. Christensen. “It is then highly likely that the employee will become ill again. Therefore, it is important to create good working conditions and structures that safeguard the health of employees.” 

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Pan-Sautéed Cod Recipe, Spotlight on Pan, No-Waste Lemon Rinds, Breakfast for Your Brain and Exercise Can’t Undo the Heart Risks of Sugary Beverages

Do you shy away from making fish at home? It doesn’t have to be tricky. What’s more, fish is not only tasty, but also fast to prepare. Cod is a meaty yet mild fish, and when you buy the tenderloin, or central portion, it all cooks evenly—no worries about the thin end drying out while waiting for the thicker portion to be done. This week’s studies are both food-related, but in different ways. You’ve often heard it said that breakfast is the most important meal of the day and a new study serves up some proof, while another offers more evidence of the downside of sugary drinks.

Pan-Sautéed Cod

• Pan-Sauteéd Cod

  This simple prep creates a delicious sauce for the fish, and it cooks in a single pan. If you can’t find wild-caught cod, you can substitute another white-fleshed fish, fresh or frozen, preferably sustainably caught. There are now wonderful online fishmongers that ship expertly frozen fish to your door.

  Ingredients

  • 1-1/2 pounds cod, loin cut
  • Coarse sea salt and freshly ground black pepper
  • 3 tablespoons extra virgin olive oil, plus more for drizzling
  • 4 garlic cloves, finely minced
  • 2 cups cherry tomatoes, halved lengthwise
  • 1/2 cup white wine 
  • 2 tablespoons unsalted butter
  • 1/2 lemon
  • 1/2 teaspoon dried oregano

  Directions

  Step 1

  Use paper towels to thoroughly pat the fish dry; season both sides with salt and pepper. Heat a large cast-iron skillet or deep frying pan over medium-high heat. Once hot, add the olive oil and then the fish, skinned side up. Arrange the garlic and cherry tomatoes around the fish and cook for 8 minutes (overall cooking time will be longer than for a thin fillet). Use a wide spatula to flip the fish, then add the wine. After 3 minutes, cover the pan, lower the heat to medium, and continue cooking until cooked through, about another 5 minutes.

  Step 2

  Take off the cover, add the butter, squeeze the lemon over the fish and tomatoes, and sprinkle with the oregano. Once the butter melts, spoon the sauce over the fish, then transfer to a serving platter for an elegant presentation or slice into individual sections and plate. (If you’d like a thicker sauce, remove the fillet and turn up the heat, cooking the sauce until it reduces.)

  Step 3

  Serve with the tomatoes, pan sauce, and a drizzle of olive oil.

  Yields 4 servings

Healthy Ingredient Spotlight

Cozy up to Cod

A mild fish, cod is a great choice if you want to expand beyond salmon and tuna. It doesn’t have the amount of omega-3 fatty acids found in those fatty fish, but it does have about a gram or so per serving. A great source of protein, plus important nutrients like vitamin B12 and selenium. it’s also low in mercury, a concern when it comes to fish like swordfish and king mackerel.

Because cod will take on the flavors of your recipe’s other ingredients, it lends itself to many cuisines. The center cut or loin, sometimes called the tenderloin, cooks evenly since it’s of a uniform thickness, plus it typically comes boneless and skinless. For the most nutrients and environmentally friendly cod (as well as any type of fish), look for fish that’s fresh or flash-frozen wild caught or certified as sustainably sourced.

Quick Kitchen Nugget

No-Waste Lemon Rinds

If you’re like me, you’re always looking for ways besides composting to use up lemon rinds. Here are some ideas:

Make candied lemon peels. These are a delicious treat and a festive garnish for many desserts. You can easily adapt my candied orange peel technique to lemons (and any other citrus rinds).

Mix up a household cleaner. Fill a spray bottle halfway with distilled vinegar and add the rinds of a lemon or two. Wait a week and then top off the bottle with water. 

Refresh your cutting boards. This is a great use of lemon halves that still have some juice left. Sprinkle your board with salt and then use the cut side of a lemon to make a paste with the salt. After 5 minutes, use the edge of a wide metal spatula or bench scraper to scrape off the paste. Give the board a quick water rinse and pat dry.

Add a citrusy aroma to your home. Bring a large pot of water to a boil, add lemon rinds, and simmer for 10 minutes or longer.  

For Your Best Health

Breakfast for Your Brain

Despite the age-old cliché that breakfast is the most important meal of the day, there hasn’t been a lot of definitive research to support why this might be. Now a Danish study has found that a very specific type of breakfast, one that’s rich in protein, may leave you feeling more satisfied and improve your concentration for the day ahead. 

The study followed 30 obese women, ages 18 to 30, for three days, during which time the women ate either a protein-rich breakfast, a carbohydrate-rich breakfast, or no breakfast at all. The women’s sense of satiety, hormone levels, and energy intake were measured at lunchtime, along with their total daily calorie intake. They also completed a cognitive concentration test during the study.

“We found that a protein-rich breakfast with skyr and oats increased satiety and concentration in the participants,” said Mette Hansen, PhD, associate professor in the department of public health at Aarhus University in Denmark and one of the authors of the study. Several of the subjects even had a hard time finishing the entire protein-rich breakfast!

“It’s intriguing that there can be such a big difference in the satiety effect of two different meals with the same calorie content. Had the women in the project been allowed to choose the size of the meal themselves, it’s likely that they’d have consumed more food and thereby more calories on the day they were served bread and jam than on the day they were given skyr and oats,” Dr. Hansen said. 

Although the study provides important insights, it also has its limitations because only overweight young women participated, and it was based on relatively short-term observations, leaving open the question of how long-term dietary changes can affect health and weight. The researchers are already in the midst of a study looking at the differences between a high-protein breakfast and a low-protein breakfast on body composition and other measures such as microbiota and cholesterol levels.

The study, “A dairy-based protein-rich breakfast enhances satiety and cognitive concentration before lunch in young females with overweight to obesity: A randomized controlled cross-over study,” was published in the Journal of Dairy Science.

Fitness Flash

Exercise Can’t Undo the Heart Risks of Sugary Beverages 

Despite all the benefits of physical activity, it can’t neutralize the risks of cardiovascular disease (the world’s leading cause of death) associated with drinking sugar-sweetened beverages, according to the new study “Sugar-sweetened or artificially-sweetened beverage consumption, physical activity, and risk of cardiovascular disease in adults: A prospective cohort study,” published in The American Journal of Clinical Nutrition.

Sugar-sweetened beverages are the largest source of added sugars in the North American diet. “The marketing strategies for these drinks often show active people drinking these beverages. It suggests that sugary drink consumption has no negative effects on health if you’re physically active. Our research aimed to assess this hypothesis,” said study co-author Jean-Philippe Drouin-Chartier, PhD, professor at the Université Laval in Canada.

For the study, scientists looked at two groups of participants, totaling around 100,000 adults, who were followed for about 30 years. The data show that those who consumed sugar-sweetened beverages more than twice a week had a higher risk of cardiovascular disease, regardless of their physical activity levels.

The study found that even the recommended 150 minutes of weekly physical activity said to protect against cardiovascular disease is not enough to counter the adverse effects of sugar-sweetened beverages. “Physical activity reduces the risk of cardiovascular disease associated with sugar-sweetened beverages by half, but it does not fully eliminate it,” Dr. Drouin-Chartier said.

The frequency of consumption considered in the study—twice a week—is relatively low, but still significantly associated with cardiovascular disease risk. With daily consumption, the risk of cardiovascular disease is even higher. For this reason, Dr. Drouin-Chartier underlined the importance of targeting the omnipresence of sugar-sweetened beverages in the food environment, a category that includes soft and carbonated drinks (with or without caffeine), lemonade, and fruit cocktails. The study did not specifically consider energy drinks, but they also tend to be sugar-sweetened. 

For artificially-sweetened drinks, often presented as an alternative solution to sugar-sweetened beverages, consumption was not associated with a higher risk of cardiovascular disease. While replacing sugar-sweetened beverages with diet drinks is better in some respects because it reduces the amount of sugar, Dr. Drouin-Chartier reiterated that the best drink option remains water.

“Our findings provide further support for public health recommendations and policies to limit people’s intake of sugar-sweetened beverages, as well as to encourage people to meet and maintain adequate physical activity levels,” added lead author Lorena Pacheco, a research scientist in the department of nutrition at the Harvard T.H. Chan School of Public Health.

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