Guest Post: Melanie from Nutritious Eats! Healthy, Fresh Ideas for Your Child's School Lunch.

Please welcome Melanie from Nutritious Eats for some really fun and new lunch box/bento ideas for your kiddos. I love how she is thinking outside the box here and making healthy, well balanced meals that are totally kid friendly. Even kids who love sandwiches probably get tired of them day after day. Not to mention, variety is a good thing! I know I have a picky eater who is in Kindergarten and doesn't like sandwiches at all. These lunches are so wonderful. Thanks for sharing Melanie!

 I strongly urge you all to head over to Nutritious Eats to check out the rest of Melanie's great ideas and recipes! Don't forget to say hi! Happy Sharing!

Welcome Melanie Flinn from Nutritious Eats!

I am a Registered Dietitian, fitness enthusiast, mother of 2 and wife to a Marine. I am here to share my love of food, tasty recipes and expert advice with you!

This seemed to be a popular topic for everyone. If you missed the first post, you can find it here. New ideas are always welcomed for me as well so if you have some favorites please share!
The main lesson for today: don’t assume your kids won’t like something. Every child is different and will have different tastes, but you won’t know until you offer something (usually more than once!). Please do not give up on them. If you offer eggs three times and your child won’t eat them, wait a few weeks and give it a go once again.


Here are three more lunch ideas from my kitchen to yours!

Lunch #1: Bagel Bites, cutie orange, crunchy bell pepper strips

I loved bagel bites as a kid. No need to buy those frozen- they take a minute to make. I use the mini bagels (usually in whole wheat but I can’t find them here). Then just top the bagels with tomato sauce, cheese and/or whatever toppings you like. I kept this one simple with some turkey pepperoni that I cut into fourths. Broil for a few minutes until the edges start to brown and the cheese is meted. The cutie oranges are a big hit with my kids. When packing to go, I just peel it and separate the wedges for them.

Lunch #2 Whole Wheat Pasta with beans and cheese

Whole wheat pasta, dressed in a little olive oil, garlic powder, a pinch of salt and Parmesan cheese. Tossed with edamame (soy beans) and cheese cubes. Always a side of fruit and/or veggies.

It’s important to offer a few different food groups at each meal. This meal actually includes something from each group: 1) fruits (the fruit salad) 2) vegetables (the carrots) 3) milk (cheese cubes and glass of milk not pictured) 4) grains (the pasta) 5) meats and beans (edamame) 6) oil (um, that’s obvious- olive oil!). Obviously the few soybeans they will eat won’t count as a full serving of protein, but it still contributes to that food group and is a very well-balanced meal!

By the way, we have a “try one bite” rule. Period. No exceptions. They are allowed to not like whatever it is they’re eating and I won’t force them to clean their plate, but they must at least try one bite of each item. This rule works really well for us because the kids don’t feel pressured and they’re more open to trying the food knowing there isn’t going to be a fight at the dinner table.

Lunch #3: Egg and Cheese Sandwich, Tortilla chips with avocado chunks, blueberries

Our bento box was missing so I had to sub our Toy Story plate. This is a spin off the Egg McMuffin. You might think an egg sandwich sounds strange for a kid, but I remember getting egg sandwiches in my lunch back in elementary school and loved them! We’ve been using a lot of these whole grain “thin” sandwich rounds for lunches. My kids seemed to be getting tired of regular sliced bread and I noticed once I switched to these, they both started eating more of their sandwich. Plus, they’re great for anyone looking to cut back on some carbs. Note: if you are brand new to the kitchen I will explain how to make this at the end of the post.

Don’t forget, these meals can be for you too! In fact I ate the same egg sandwich with spinach and avocado on mine. These hold up well so can be made the night before if you are packing your lunch for work.

So to sum up, expose your kiddos to different foods early on. If the first time you pack an egg sandwich for example is when they’re 10, yes, they might think it’s a little strange. If they’re exposed to new foods at a young age, they will likely eat a more balanced, healthy diet in the future. Also keep in mind, they might not like your creations or want to try a new food, but just seeing and hearing about those foods at the dinner table will help them in the long run.



How to make the egg sandwich:


1) Start by turning on a skillet to medium heat. Spread the bread very lightly with butter or butter “spread” and place face down in pan until it warms up and gets a little brown. After a minute or two, remove bread and top with cheese slice (no need to melt it, the hot egg will take care of that!).

2) Wipe the crumbs out of the skillet. Beat an egg in a bowl with a tiny splash of milk, pour it into the skillet coated with cooking spray ( still on medium heat). I let the egg spread out into the skillet, then use my spatula to work the sides up, give it a flip and fold it in half. Optional: season with salt and pepper (I usually omit the s&p for the kids).

3) Place egg patty on top of cheese and it will melt that cheese. You can be creative here and add in what ever else you want- ham, sausage, spinach, tomato, veggie patty, etc.

I want to know!

Question: What are your kid’s favorite lunches?

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Blueberry Almond Scones (The Chronicles of Home)

Today, our food contributor Jennifer is sharing a healthy recipe for blueberry almond scones.  I really want to try these because my son loves blueberries!

I can't even tell you how much I look forward to Jennifer's recipe posts.  You may know Jennifer from her decor and DIY blog, The Chronicles of Home.  If you haven't visited or aren't a follower, I'm sure she'd love to have you!

Blueberry Almond Scones

For the most part, I'm a creature of habit when it comes to breakfast.  Weekday mornings my daughters and I usually eat one of three things - (1) smoothies and whole grain toast with peanut butter, (2) egg on whole grain toast with fresh fruit, or (3) whole grain hot cereal with dried fruit.  And, honestly, I'm okay with this routine.  All of those things work for me on harried weekday mornings and I feel good about eating them and feeding them to my daughters as often as I do.  

Then the weekends roll around and the last thing I want are any of these things since I've just spent five days in a row eating them!  That's where the more "special" breakfast dishes come in, like multigrain pancakes or sweet potato hash.  Scones are another of my weekend favorites and I've been tinkering with my recipe lately to try to make it a little healthier.

In this version I used a double shot of blueberries - both fresh and dried - to get a variation in flavor and texture and to double down on all the antioxidant goodness.  I added sliced almonds for some crunch and protein.  I often use half whole wheat and half white flour in baking recipes to get some whole grain worked in without totally sacrificing the light texture of white flour.

I also played with coconut oil here in place of the typical butter in scones.  Here's my take on coconut oil, and keep in mind that I'm not a nutritionist, just a health-minded home cook who's done a little research.  Coconut oil is a heavily saturated fat just like butter.  There's some research that suggests the kind of saturated fat in coconut oil may be better for those with cholesterol issues than butter.  But for me, there are a lot of "may be's" in the research that's out there and in the end I think it's best to use some moderation in your consumption of coconut oil just like you would with butter.

I liked the use of coconut oil in this recipe because it added a very light, subtle undertone of coconut flavor to the scones and still gave them the flakiness of a regular scone made with butter.  These scones will be heartier and a bit more dense than one you might get at your local Starbucks, but I've found I actually like the healthy-indulgent version better!

Ingredients
3/4 c. white flour
1/2 c. whole wheat flour
3 tbsp. sugar
1 1/2 tsp. baking powder
1/4 tsp. salt
6 tbsp. refined coconut oil (butter can be substituted)
1/2 c. fresh blueberries
1/4 c. dried wild blueberries
1/4 c. sliced almonds
1/3 c. buttermilk
1 egg
2 tsp. vanilla

Preheat oven to 400º.  Line baking sheet with parchment paper.

Whisk flours, sugar, baking powder, and salt in a medium bowl.  Cut coconut oil in with a pastry cutter until it's the consistency of coarse sand.

Gently stir in fresh blueberries, dried blueberries, and almonds.

In a small bowl whisk the buttermilk, egg, and vanilla to blend.  Pour over dry ingredients and fold with a rubber spatula until just combined.

Drop batter in 8 mounds onto prepared baking sheet (about 1/2 c. of batter each).

Bake until golden, about 15 minutes.  Remove from oven and let cool slightly before serving.

Thank you Jennifer!

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Healthy Almond and Oat Thumbprint Cookies with Apricot Preserves

Disclaimer: The following post will leave you with an emergency cookie craving condition that can only be cured by immediately making Apricot Thumbprint cookies and devouring 3 or 4 with a big glass of cold milk.

These little cookies are the perfect solution for sudden sweet tooth emergencies. With a very short ingredient list of pantry staples you can have these naturally sweetened cookies in your hot little hands in minutes. What?!! Mom made cookies!!! and the "HIP HIP HOORAY'S" continued for minutes while the little darlings danced around and hugged each other.

note to self, make cookies more often for the poor children.

I made these cookies as part of a fun little project I'm putting together so check back soon for that! They will be incorporated into a make shift Mediterranean noshing platter that would be perfect to serve for a "girls night in" or any little gathering of friends and family.

Just a handful of healthy ingredients go into these cute little cookies. Making them a better-for-you thumbprint cookie than the typical shortbread variety.

plus a bit of walnut oil, not pictured

If you own a blender or food processor, making you own "Almond Meal" is super easy and tons cheaper than store bought! I use Raw almonds that I've soaked in water previously, dried and store in an airtight container. Soaking almonds removes the naturally occurring phytic acid in the nuts which block the minerals from absorbing in your body.

Throw the almonds in your food processor or heavy duty blender like a Vitamix and pulse for 20-30 seconds till you have a floury substance. Don't over mix or you'll get almond paste.

Instead of using wheat or white flour in your cookies try using oat flour. Again, it only takes 20 seconds to blend up your own flour and it will save you a ton of money. Make big batches ahead of time and store in an air tight container for future use. I love Coach's Oats for the toasted, cracked flavor and the whole grain goodness.

Mix it all up, form into walnut size balls and use your thumb to make room for the jam! 

You know the drill.

Enjoy!

recipe adapted from Whole Foods Market


YIELDS   18-20 COOKIES        TIME 20 MINUTES

Ingredients

1 cup blanched, unsalted, raw almonds or pecans
1 cup Whole rolled oats (I use Coach's Oats)
1/2 cup gluten free flour mix or unbleached, white whole wheat flour 
2 tablespoons flax meal (optional, adds Omega 3's a healthy fat)
1/2 cup expeller-pressed canola oil or Coconut oil
1/2 cup honey or maple syrup 
1/4 teaspoon fine sea salt
6 tablespoons naturally sweetened Apricot Preserves


Preheat oven to 350°F. Put almonds and oats into a food processor and pulse until coarsely ground, about 20 seconds. Transfer to a large bowl and add flour, oil, syrup and salt. Stir to combine well. Roll walnut-sized balls of the dough in the palm of your hand to form each cookie. Place a sheet of parchment on a large cookie sheet and arrange balls 2 inches apart. Press your thumb gently down into the center of each cookie to make an indentation. Spoon a small teaspoon of jam into each indentation. 

Bake cookies until golden brown and just firm around the edges, 15 to 20 minutes. Transfer to a rack to let cool completely, then serve immediately or store between layers of waxed paper in an airtight container.

notes/substitutions

Sunflower or pumpkin seeds can be subbed for those with nut allergies.

Whole grain oats such as Coach's Oats or steel cut are a healthier option than over processed quick oats which have been processed usually with the bran stripped from it's original state and pre-cooked all before it gets to you.

You can try subbing 1/2 of the oil for applesauce but the cookie may flatten out a bit and will have a more cake like texture.  

Maple syrup is 'wetter' than honey so if you use honey your mixture will be a bit crumblier.

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Hawaiian Pineapple Chicken Sliders on Mini Pretzel Buns #sponsored

Want complete and utter silence (except for the moaning and drooling) at your dinner or party table? Serve these babies. Moist grilled chicken, slowly cooked caramelized onions, grilled pineapple and red bell peppers topped with slices of Vermont sharp white cheddar cheese and oozing with home made sweet and tangy barbecue sauce. The end. 

“By posting this recipe I am entering a recipe challenge sponsored by Cabot Creamery and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Even though I'd rather watch HGTV or an episode of House than the Super Bowl I'm ALL about party food. Even when eating out I'd rather order 2 or 3 appetizers than one big plate of the same whatever. These Hawaiian Chicken Sliders on Pretzel Buns are just the right size to wet your appetite and leave room for other snacking opportunities. 

Have a cheese lover in the house or as a guest? Impress them with some seriously good, gourmet cheese. I'm hooked. Cabot's Farmhouse Reserve was made for these Hawaiian Sliders.

"A bold and creamy Extra Sharp with a Northeast Bite! This cheese delivers lush and rich taste in a mellow, well-defined, slightly crumbly body. Balanced flawlessly, this artisanal-grade cheddar whispers with subtleties that are evocative of our farmers' valley fields. As in the best cheddars, classic sharp notes linger appealingly through each bite."

Home made barbecue sauce could not be easier and even though mine still contains a small amount of brown sugar, it is so much better than the jarred stuff at the grocery store. I checked every single bottle on the shelf and they ALL listed High Fructose Corn Syrup as the first or second ingredient!!

No dice.

SERVES          8-12 AS AN APPETIZER             TIME         30 MINUTES



You Will Need

10-12 small pretzel buns (I got mine at Costco but I've seen them at several grocers)
5 boneless, skinless chicken breasts, thawed
2 red or green bell peppers, sliced thinly
1 can of sliced pineapple (in fruit juice, not syrup)
1 very large yellow onion
1 tablespoon olive oil
1 - 8 ounce bar of Cabot's Farmhouse Reserve White Cheddar Cheese, sliced thinly

Home Made Barbecue Sauce Recipe HERE





Preheat a large pan over medium heat, no higher! Slice your onion very thinly, about 1/4 inch thick. Pour oil in pan, let heat for a minute. Add onions and toss to coat in the oil. Now, be patient! Do not touch them for at least 4-5 minutes. After about 5 minutes quickly stir them to redistribute around the pan and then leave them alone for another 5-7 minutes. Resist the temptation to stir them, lower the heat just a bit if needed. Do this for about 30 minutes. Cooking them this way lets the natural sugars come out and makes the onions deliciously sweet! Remove from heat when a dark golden brown, place in a bowl and cover until needed. {your chicken should be done by then}


Pre heat your outdoor grill on high. Place your chicken breasts, one at a time in a thick zip lock bag and pound with a rolling pin to flatten them out a bit. You will want them about 1/2" thick. Place them on a plate and discard the bag. Put your chicken breasts on the grill and cook for about 7-8 minutes. Lower the grill heat a bit and flip the chicken over. ONLY flip ONCE. Cook them for another 5-7 minutes depending on thickness and your grill. Don't over cook or they will be dry. You can test the doneness with a meat thermometer or be gently pressing them with your tongs. They should be as tender as the inside of your fist (when you make a gentle fist, the area in between your thumb and first finger). Remove chicken from grill and cover.


Slice pretzel buns in half, top with sliced peppers, pineapple, chicken, sliced cheese and onions. Drizzle with some barbecue sauce and top with the bun. Serve hot. Enjoy!

An InLinkz Link-up

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Healthy Meal Prep | Grilled Chicken Salad

Today (Thursday) marks Day 7 of our 40-day Fat Loss Challenge.  I measured in on Day 1 at 24% (calipers) and today was at 22%!  Woo-hoo!  A 2% difference in 1 week is a big deal!  I'll show you some progress pics soon so you can see what it looks like.  I'm also using my heart-rate monitor (twice) and have been surprised at how little amount of calories it says I'm burning during my workouts.  I'll get into more detail on that in another post soon too.

Today, I'm sharing one of the meals I've been eating- a Grilled Chicken Salad and I always make multiples at a time so I can just pull the assembled salad out of the fridge and I don't have to spend time reprepping.  

Step 1 is to always have grilled chicken on hand or prepare enough for several salads.  If I'm just cooking 4-8 chicken breasts at a time, I use a grill pan.  Spray that pan with cooking spray, and heat to medium-high heat.  I pound my chicken breasts a little so they are thinner and cook evenly.   My seasoning of choice is Mrs. Dash, which I put on both sides, then cook for about 4 minutes per side   or so until they are cooked through, and let rest before eating so they stay moist. 

I measure my chicken to 4 ounces and show you below what that looks like if you don't have a kitchen scale.  See the bell pepper beside for reference.  

A super simple salad I enjoy is with prewashed spinach/kale/romaine, bell peppers, cherry tomatoes, and a little fat free dressing.  Buying the prewashed lettuce is awesome and they tend to stay pretty fresh in the bag, but I find my salads stay fresh in the tupperware too for several days.  

One of my favorite things to do is chop veggies and I'm not sure why.  To chop my peppers, I cut off the top and bottoms, then slice them open, removing the core.  Then chop into strips and finally, a smallish dice. 

Grab a big handful of greens and add in the other ingredients.  I leave the tomatoes whole since they're small and so they don't start getting my salad all wet.  I think these tupperware containers hold 3 cups.  If I'm eating this meal for 2, 3, or 4, I might add a small side potato or 1/2 cup of rice to bring in more carbs so I'm more satiated. 

When it's time to eat, I always transfer the salad to a nice bowl because I really don't like eating out of tupperware unless I have to and I did that a lot when I was training for my competition.  Had to eat in the car or at my son's swimming lessons or wherever. 

If I'm eating this meal for 2, 3, or 4, I might add a small side potato or 1/2 cup of rice to bring in more carbs so I'm more satiated.   Even though it may only save a little bit of time, making several salads at a time ends up being so much more convenient during the day than having to prep each one individually.  I'd say my grilled chicken can last up to a week in the fridge, but I try to eat it all in 5 days to be on the safe side.  

What would you like to know about meal plans, prep, training etc?  I'd love to hear and use your comments for future blog posts.  :)

__________________

keep in touch! 

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Risking Life

In front of the students, the teacher tells the experience of meeting with a former soldier veteran pilots of World War II. On one day, the soldiers had to fly hundreds of sweatshop workers from China to work on the causeway forest in Myanmar.

Mileage is pretty much cost and time. To eliminate boredom while utilizing the free time, the workers were gambling with cards. Initially they bet with money and property inherent in the body. Well. the longer because there is no longer at stake, they bet with his life. The loser had to plunge out of the plane without a parachute. Imagine that!

"How terrible and cruel they are!" shouted a student to hear the story. "Indeed, it is true," replied the Master, 'But with the game so it becomes more fun! "

Then he went on. "You can only be grateful for life if ever gamble."


Do You Know.
The tradition of New Year celebrations are held in the district Hilibrow in Johannesburg. South Africa is completely different from the others. People in Hilibrow to celebrate the New Year this is by throwing items in the house through the window or from the balcony. In fact, it performed well on tall buildings.

In celebration of the New Year 2003, injuries (hit by) carrying 46 people. Passable less than previous years, due to yesterday's celebration more police deployed in the district which is known as a dangerous area.

More dangerous course in celebration of the New Year. because the object is thrown instead of messing around, can bed, television, bottles. stone. or whatever. In fact, according to the story of the local population, from the windows of the apartment even heard shots.

Words of Wisdom Today.Our business in life is not to get ahead of others. but to go beyond ourselves, to break our own record, and to go beyond the day yesterday with today. (Stuart B.Johnson)

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Artichoke and White Bean Buffalo Dip #Sponsored

If you love dips, sauces and spreads as much as I do but cringe at the calories, this vegetarian, low fat dip is for you!  No mayo, no cream cheese yet all of the flavor of classic buffalo dip. Party. ON!

“By posting this recipe I am entering a recipe challenge sponsored by Cabot Creamery and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Cabot dairy  has a wonderful selection of premium cheeses so you're sure to find one that will pair well with any given recipe or to snack on with your favorite glass of wine and a bowl of fruit. When I tasted their Alpine Cheddar I knew instantly I needed to make a vegetarian Buffalo dip, minus the mayo {ick}.  The sharp and nutty flavor with hints of parmesan paired perfectly with the artichoke hearts in this dip. I decided at the last minute to add some of  Cabot's  Seriously Sharp yellow cheddar  to balance out the cheese flavors a bit. I've never been a fan of mayonnaise and haven't ever had a problem substituting plain, fat free yogurt instead as I did here.

I was going to use garbanzo beans but decided I wanted the consistency of this dip to be more, well consistent. I threw in some grated carrots to add a little bit of  sweetness to go along with the  salty  and spicy going on in here.  Grated zucchini would work equally as well!  Serve with your favorite whole grain chips or crackers and plenty of crudités.

Serve this at your Super Bowl party {that's football right?} 

Birthday, picnic, Fiesta, whatever! Just serve it!

So Simple even a mom of 4 can do it.

Happy Snacking!

SERVES 6-8 AS AN APPETIZER TIME 30 MINUTES TOTAL



Ingredients

1 White (Cannellini or Great Norther) beans
1 can Artichoke Hearts in water, chopped
8 ounces Cabot Alpine Cheddar, shredded
8 ounces Cabot Seriously Sharp yellow Cheddar, shredded
1 cup plain, fat free yogurt
2 medium-small carrots, grated
1/3 cup (about 1 bunch) scallions chopped (white and light green part only)
1 cup Buffalo Wing Sauce

Celery, Carrots, Jicama, Radishes, whole grain chips or crackers for dipping.




Preheat your oven to 375F

Mix all ingredients in a medium size bowl to combine. Spoon into an ungreased, 10" casserole dish.
Bake uncovered for 25-30 minutes until hot and bubbly. Remove from oven and let cool for 10-15 minutes. Serve warm.







notes:
Do not add salt! The cheeses have just enough salt to make this dish right. Grate your cheese while it's cold, it's much easier. Greek yogurt is my favorite mayo substitute, just as creamy with zero fat.

An InLinkz Link-up

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Food Healer menstruation Not Organized

Irregular or oligomenorrhea be known as a female problem often encountered. Normally, menstruating women 11 to 13 times a year. However, for those who suffer from irregular menstruation experienced only about 6 to 7 times a year.

It is caused by many factors such as stress, unhealthy diet, exercise, increase or significant weight loss, smoking, alcohol abuse, caffeine, drugs, and birth control pills.

Nevertheless, already Boldsky page summarizes some of the foods that can menyembuthkan irregular menstruation such as reported on Tuesday (01/13/2015):

1. Cinnamon
Consuming tea or lemon juice is added cinnamon can improve menstrual cycle.

2. Ginger
Ginger is useful to reduce pain during menstruation. Therefore, ginger is good for healing irregular menstruation. Enough to drink or adding ginger to your diet food seasoning.

3. Aloe Vera
Aloe vera is useful to regulate the hormones responsible for the menstrual period. Consume directly or juicing can mencara options how to consume them.

4. Turmeric
Turmeric is useful to regulate the circulation of blood in the uterus and hormonal balance. Therefore, turmeric can help regulate the menstrual cycle and relieve menstrual pain.

5. Raw Papaya
Papaya acts directly on the uterus which is useful for improving blood flow to the uterus. Therefore, raw papaya suitable fatherly cure irregular menstruation.

6. Sesame
Oil content in sesame seeds are useful for producing and balance the hormones that will smooth the menstrual cycle.

7. Carrot Juice
Carrots contain many nutrients that can regulate the menstrual cycle so that the carrot is suitable for the diet.

8. Wine
Grapes contain iron and helps regulate the menstrual cycle which can cause anemia or blood loss.

9. Sunflower Seeds
The sunflower seeds are good for anemia, indigestion, and flu. Apparently, sunflower seeds are also effective for the launch of the menstrual cycle.

10. Juice Coriander
Coriander is a natural stimulant sheingga can reduce the secretion of hormones. Coriander is also believed to regulate the menstrual cycle and relieve menstrual pain.

11. Pare
Eating bitter melon juice twice a day efeketif enough to treat irregular menstruation.

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7 Tricks Live a Day After Overnight Sleep Deprivation

Tasks, overtime work, to accompany the child that never sleep, sleep deprivation and various other reasons are now common place in many adults, especially those living in urban areas. The number of hours of sleep is ideal for adults between 6 to 8 hours failed fulfilled.

As a result, the next day after the body so sleepy, weak, lacking energy even be more irritable. While waiting for the night to restore normal sleep, it is better to do the following six things when overnight sleep deprivation as disclosed nutritional therapist Alison Cullen as reported by Cosmopolitan UK, Tuesday (01/13/2015).

1. Many protein consumption
Increase consumption of protein-rich makanana such as meat, chicken, seafood, and nuts. Protein helps keep blood sugar levels stable. If too many carbs such as bread and biscuits instead make the body become slower.

2. Find the fresh air during the day
At lunch, try to eat outside the office. It will stimulate the pineal gland produces melatonin so you will get a pounding energy.

3. Try setting the breath
Yawning is the body's way of telling you that you need oksiger. Lack of oxygen in the cell to make you feel more tired. So try adjusting the body's respiratory agat get oxygen.

4. Eat foods rich in magnesium
Lack of sleep for the body take magnesium in the body in large quantities. It makes you feel sensitive to pain and easy to make sick. Oieh therefore much to eat foods rich in magnesium.

5. Drink lots of water
"Water is the most inexpensive, fast, easy to 'treat' sluggish," said Alison. Even the ability to surpass coffee.

6. Drink green tea instead of coffee
"Instead of drinking coffee to overcome drowsiness, better to drink green tea. The caffeine in coffee is only making a false energy and even make dehydration worse," said Alison.

7. Eat dried fruit
When the body sleepy, happy eating sweets. But Alison advised to eat dried fruit when it comes the desire to eat sweet foods that will not affect blood sugar.

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One Way Forward

Keep moving forward, albeit slowly. Because the state to keep moving, you make progress. It is much better to move forward, albeit slowly, than not moving at all.

In life we often feel stuck just because we want to take a step that is too big, giant step. As a result, our problems look so big, complex and unresolved. As a result, you just pensive and do not move.

Be patient and try to retreat for a while. Note challenge anda.Tidakkah more possible for you to take short steps continuously, rather than trying to swallow all the problems at once. One small step by one small step, as long as you do not stop, is enough, because you still have tomorrow and still want to move forward. And not stop.

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Do You Know.
Today do not know toothpaste tastes weird. However, in China, especially in rural areas, people who did not know it was pretty much a tool, to 60 percent. Worse yet, from those who are accustomed to brushing teeth, 90 percent "do not brush your teeth properly".

To clean the teeth, most of the rural Chinese communities using fingers or a towel. Then to gargle, the villagers prefer to use plain water or tea, which reportedly favored also by their leader, Mao Zedong. So do not be surprised if their teeth greenish.

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Fail ..., Who's Afraid of?

Are you afraid to lost? So you are not afraid to seek to try? Try to think back, it really does not make sense. By not trying to stuff though, actually you've failed. So the fear of failure is the cause of the failure is certain.

Are you afraid? Consider the fear anda.Perhatikan message trying to convey. Fear makes you more alert. Fear gives extra energy. Fear makes you able to cope with the challenges. not there that can encourage your inner resources -more than fear.

Fear is actually there to push you forward, not to detain you. Let the fear teaches anda.Biarkan prepare your fear. But do not make the fear stop you. When fear hold you back. try to pay close attention to what is causing the fear-and you will find a reason to move forward.

The most enduring failure is the failure to take action. If you've tried - and failed, you memperolehsesuatu that can be learned and perhaps try again. You will never fail if you keep trying.

Do You Know.In the month of February 1657, a small ceremony conducted in the city of Tokyo, to reject reinforcements. In a small ceremony, the priest intends to burn a kimono, which is considered to bring bad luck. The kimono has been owned by three daughters who all died before he could wear it.

The ceremony will not be recorded in history, when no tail. When the kimono burned, strong winds blow and the fire spread participate devouring the temple where the ceremony is performed. Do not stop there. participate fire destroyed nearly three-quarters of the city of Tokyo.

Recorded 300 temples were burned, plus 500 large buildings, 9,000 stores.

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Breast Pain Before Menstruation, it normal?

Kailan many who complain of pain or swollen breasts before and during menstruation. The pain is also experienced after menstruation (menses). But, whether the pain in the breast normal?

Breast pain before menstruation normal for most women because iyu is part of premenstrual syndrome (PMS). PMS syndrome also include pain in the lower abdomen, changes in mood, and anxiety.

In the early years of menstruation, breast pain is usually felt seriously. Thus, breast pain before or after menstruation is considered normal. Here are some explanations about breast pain before menstruation as reported Boldsky, Wednesday (21/05/2014).

1. Hormonal Fluctuations
The main reason hard breasts just before menstruation due to higher estrogen secretion. Excess hormones in women's causes hardening of the breast tissue so that makes breast feels tight.

This condition usually occurs on day 21 of the menstrual cycle. Therefore, this phenomenon is observed in many women before menstruation. Unless it is very painful and severe. This condition is normal and you do not need to worry too much.

2. Observe all
Almost all women experience sore breasts before menstruation. This is due to premenstrual syndrome. With this condition, women do not need to be too concerned if chest pain during or before menstruation. This proves, breast pain before menstruation is normal and you should take it seriously when the pain has been intolerable.

3. Side effects
Sometimes, after married women tend to take a pill for pregnancy. But, once they stop the pill, there will be interference with hormones so that you experience breast pain and observe the pain.

This condition is absolutely normal if you do not take the pill regularly and stopped abruptly. But, if you suspect something is wrong, you can visit the obstetrician.

4. Obesity
Overweight and improper lifestyle is one reason for breast pain. It is not harmful for most women and breast pain is usually due to the weight so that it is normal.

To reduce the pain, you can eat foods that are free of fat and oil-free food. In addition, drink water so that it can help reduce the pain.

5. growth
There is the possibility of a young girl feel so sick at the start of menstruation. Therefore, the young girl did not have to tense at first menstruation.

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Against Yourself

The true victory is not a victory over others. However, the victory over self. Raced in the path of self success is the game to beat the fear, reluctance, arrogance, and all load anchoring themselves at the start.

The toil to beat someone else entirely useless. Motivation should not be born of envy. envy or revenge. True success gives true happiness, that can not be achieved through the stained intentions.

Runners who ran to beat the other runners, will be left behind because of busy peering rate his opponents. Runners who ran to solve recordnya itself no matter whether the other runners will catch up with him or not. No matter where or by whom his opponents, he devoted all his attention to the restoration of its own records.

He competed with itself, not against others. Therefore, he did not need to cheat. The desire to beat others is the beginning of self-defeat.

Do You Know !.Los Angeles is known as the king of a car in the state of California, USA. But the population of the car there was still inferior to that existing in Atherton, a city located between San Francisco and San Jose, United States.

The prosperous little city has recorded 5,680 cars, while the number of adults over the age of 18 years according to the US Census Bureau there are only 5,500 people. Every family seems to have more than one car. They even have a family car and a sedan different personal business. They have a large vehicle to travel to Tahoe SUV to pull their boat. Children also have a car, also a maid.

Do not be surprised, indeed Atherton city rich people. Logically difficult to explain why they chose to have a lot of cars. Of survey ever conducted in mind. 60 percent of the Atherton family has at least three cars. In fact, they actually do not need a vehicle that much. let alone five. Still according to the survey, the emotion is probably the biggest reason for the residents of Atherton, to have more than one car.

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Words of Wisdom Today.Failure can be divided into two causes. That is, people who think but never acted, and people who act but never thought. (WA Nance)

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7 Facts Scientific Importance of Sports Kala Pregnant

Certainly never heard a handful of pregnant women during pregnancy message that asked not to be too active, let alone exercise. Provided that the doctor allows, why not do sports. Various scientific research that proves there are benefits beyond exercise during pregnancy.

Reporting from Shape, Thursday (15/01/2015), these seven benefits of exercising during pregnancy.

1. Body healthier
It is indeed a cliché, but this is fact. According to the American Academy of Obstetrics and Gynecology exercise during pregnancy will be safe as long as you allow her obstetrician. As long as there have complications during pregnancy pregnant women can exercise ama cells 30 minutes every day or some days during the week.
Mothers were active also have a lower risk of developing gestational diabetes, heart problems and even pre-natal depression.

2. Babies who are born healthy
Babies born to mothers who katif move will make kids have more heart healthy and low risk of high blood pressure.

3. Not caused miscarriage
Many studies mention that there is no relationship between exercise with miscarriage or premature delivery. In fact, physical activity such as walking regularly even reduce the risk of miscarriage.

4. Do not injure pregnant women
Sports such as scuba diving is not allowed for pregnant women. Now many pregnant women with big belly who underwent CrossFit, running, swimming, dancing and other activities. Gynecologist from Del Ray OBGYN Associates, Jennifer Daif Parker, MD, expressed though pregnant women dare to do various sports clubs to listen to the message and the body's own doctor. "When the body feels uncomfortable not need to perform at that level. Know limit yourself," he said.

5. Maternity easier
Mothers who exercise during pregnancy many states in childbirth less feel the pain. Another study also revealed that women who exercise childbearing normal weight.

6. Comfortable Pregnancy and birth tend smoothly
According Carline Vilfort, M.D., D.O. exercise can improve body inconvenience common during pregnancy. Among helps reduce back pain, insomnia, constipation. In addition, the feeling of happiness was easily obtained because during exercise makes the body releases hormones like endorphins happy, dopamine, and serotonin.

7. Weight loss more postpartum
Women who exercise in the study lost weight more 3kg be compared are not exercising without affecting the baby's weight.

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Late Menstruation Is Not Pregnant, Cheque 7 Reasons It

Women who are sexually active may be it's time to panic if a monthly menstruation but it did not come. It could be the woman's menstrual period backwards.

Women who are menstruating late is not necessarily due to pregnancy. Here are seven of the most likely reason your menstrual period late addition to the pregnancy as quoted TheFrisky, Sunday (11/10/2013).

1. Changes in routine
Whether you start a new job? Did you change the schedule wake up? It all could make the body needs a little time to adjust themselves to changes in routines that could affect the cycle. Especially, if the change starts when you ovulate, which cause delays or missed cycle.

2. Stress
Your emotions, especially stress can have a major impact on a regular menstrual cycle. And if you're stressed out why menstruation is late, then it really will delay the arrival /

3. Disease
Pain during ovulation time can delay ovulation. So if you are ovulating late, you will be missed period as well.

4. pill
Drinking new medication or change the dose of medication can be memengarugi all aspects of well-being, including the menstrual cycle in your body. That is why, physicians including obstetricians always want to know what medications you are taking.

5. Weight problems
Changes in body weight, whether it goes up or down can affect your menstrual cycle. People who are thin or very fat sometimes do not have a menstrual period right at all, this is not healthy.

6. Excessive exercise
If you do a new and intense exercise, your periods may be affected.

7. One of the calculation
The average menstrual cycle is 28 days, but many women who have shorter cycles or longer, and not record it properly so that you do not know for sure if it is really too late.

In addition, most women have irregular cycles and do not always realize it. If your period comes early for even a few days in a month, maybe next month will be too late.

If you are already using a late period and negative pregnancy test but, you should go to the gynecologist to make sure everything is fine.

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5 Benefits of Corn Young For Beauty Skin

Young corn is one of the natural mask is good for skin beauty. The content of nutrients and vitamins in it allegedly able to nourish the skin both from outside and from within. In the young corn are vitamin C, vitamin A, thiamin, niacin, minerals and antioxidants are high. Reporting from wanitamasakini (dot) com, here are some benefits of corn for skin beauty.

Smooth Skin
Through a mask young corn can help you have a smooth and clean skin. The content of vitamin C, vitamin A and lycopene in young corn was allegedly able to make skin smooth.

Prevent Skin Damage From UV Rays
As a source of beta-carotene which is good, do not be surprised if the yellow corn and fresh still touted as a protective skin from UV rays. Young corn is said to increase the production of collagen which it helps the skin become healthier and smoother.

Disguise Scar
Young corn have believed most of the people to get rid of scars on the skin. Wounds on the skin may occur due to irritation, chicken pox and acne. Applying corn oil or corn that has been smoothed can help skin become cleaner.

refreshing Skin
Young corn that has been mashed have a property to refresh the skin. The content of water and vitamins in it helps skin appear fresh, healthy and clean.

Lift dead skin cells
Dead skin cells can be lifted when you use the mask of young corn. Antioxidants and corn starch pointed out as a good natural ingredients to remove dead skin cells.

Given the rich in linoleic acid corn is not surprising if one plant is said to be very good for skin beauty. When you have problems with skin, try to perform maintenance with young corn. But remember, use corn are really clean and fresh. If the current treatment irritation occurs, discontinue treatment you do. Not all skin types can accept with good natural treatments using corn or other natural materials.

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10 Causes of Female Late Menstruation

Late menstruation is not always because you are pregnant. Missed period or irregular cycles can be experienced by all women, including unmarried. According to experts, there are many reasons why women late menstruation. In medical terms, the period which elapsed known as amenorrhea.

The woman was considered to have secondary amenorrhea until he passes three consecutive menstrual times. However, the cause of secondary amenorrhea is generally similar to menstrual jumping.

When women are sexually active before marriage, but the pregnancy test shows negative, there is another reason why you never menstruation.

Actually, the physical and emotional conditions can disrupt the menstrual cycle. Here are some reasons why women late period as reported Boldsky, Friday (03/28/2014).

1. Stress
Stress becomes silent threat and one of the causes of many diseases that affect your body. If you are experiencing emotional stress, you can skip menstrual cycle due to hormonal disorders.

2. Obesity
If your weight is more than 92 kilograms (kg), you are considered obese. You can become a victim of irregular menstruation and menstrual late.

3. emaciation
Your eating disorders can cause the body's vital organs do not function properly so that it could be the reason you are late menstruation.

4. Travelling
If you travel a lot intercontinental, you may experience a missed period. When your body adjusts to a certain time, you can late period.

5. Too much exercise
Too much exercise can be a health problem. When you expose your body with excessive exercise, it affects your physical health. The reason is what can make you late menstruation.

6. The body does not fit
Ill be one of the reasons you missed period. When your immune level down, you will not ovulate and that causes a delayed menstruation.

7. Thyroid
This is a fairly common problem experienced by women that thyroid disorder that affects ovulation and menstrual cycles are irregular. Anything that interferes with normal ovulation can cause delayed menstruation.

8. Drugs
Are you taking medication regularly, as this could cause a delay in menstruation. On the other hand, there are some medications that affect the body including the menstrual cycle.

9. One of the calculation
The menstrual cycle varies from one woman to another woman. The average menstrual cycle for 28 days. But, for some women is 30 days or more. Thus, this is the reason you are late menstruation.

10. Schedule of work
Changing the schedule can affect your body clock. It usually affects women who have fluctuations in working hours, such as early morning and evening shifts.

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Story A Dull Stone

Once a stone craftsman running in a very arid mountain and see a pile of stones with a dull brown color that 29telah covered by moss and outer appearance of relative
weathered. Then with all the power of the craftsman hammer-blows of the stone to get the boulder at the head, and began to look original color of the stone is white.

Brought it to his house, he cut using grinding (stone cutting tools), to spark the result of friction with the rock occasionally seen. Dinaluskannya rough surface of the stone and polished.

Day and night, he tried to create a form of an ornamental stone ring, from the color of the white stone and rough, gradually became white, shiny and slippery. The craftsmen knew perfection form a decorator stone ring, finally created a valuable stone.


Reflection:Actually, nature provides many lessons for us. We are a stone. conditions weathered, mossy and fragile is our condition that is not able to resist temptation. Sledgehammer blow, grinding friction, sparks. polishing sandpaper is an overview of trials that come to forge us.

Sometimes we reject the temptations that come, but the real test is the means by which it comes from the Creator to shape our personality so that we could be seen shining.

Now let's think, where is our position? Are we a worthless pile of stones? Or are we a pile of stones that are undergoing the process of becoming a decorator stone ring that has a value that expensive?

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Do You Know !.There is a new woman in the life of James Bond version of a movie. Tall woman was only 6 inches or about 15 centimeters and the body is made of plastic. The woman is a Barbie doll. Manufacturer Barbie, Mattel Inc., released a limited edition package secret agent codenamed 007. In each package there is a Barbie doll as a Bond girl and doll Ken, Barbie friend, as Bond.

Mattel markets a package worth 75 US dollars this year to celebrate 40 years of the age of the first Bond movie, namely DrNo. Bond and Ken dolls as Barbie dolls as a Bond girl presented to many James Bond movies are always remembered and well-known characters in the films for 40 years.

Ken dolls dressed in typical Bond tuxedo and carrying a bag. Meanwhile, Barbie doll wearing a gold brocade dress and red scarf, and on his thigh tuck a cellular phone.

Widescreen movies Bond 20th, Die Another Day, starring Pierce 

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Words of Wisdom Today.Supreme happiness in life is the certainty that you loved as it is, or rather loved even if you like yourself is.

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4 Unexpected Benefits Body Fat

Everything that much is not good, including fat. Excess body fat can increase a person's risk for heart disease.

However, fat is still needed because the body has a major role. For example, fat cells called adipocytes. This one fat cells under the skin that protects the body from infection according to research from the University of California, San Diego. The researchers believe that the fat adipocytes trigger the production of immune cells that kill bacteria and other microbes.

Not only for immunity, fat has many other benefits for the body as reported Shape pages, Thursday (15/01/2015).

1. Increase your sex drive
"When your body fat percentage is too low, the sex drive tends to decline," said trainer at Peak Performance in New York, Jessi Kneeland. However, too much body fat can reduce the body's libido.
According to the American College of Sports Medicine women with 20-32 percent fat content is good for health.

2. Keeping the body kept warm
Fat can be assumed as a layer of clothing that keeps the body continues to warm. However, Kneeland warned that too much body fat can backfire for the body, because it may be more sweating or overheating with little effort.

3. As a distributor of nutrients for the body
"Body fat is too low a negative impact on the delivery of vitamins to the body organs," says personal trainer Nutrifit, Cathy Leman, MA, RD, LD Various components of vitamins like A, D, E, K were stored in fatty tissue.

4. Assist female fertility
Good kind of fat is useful for the entire reproductive system start of the menstrual cycle to get pregnant. If the body does not have a body fat percentage can be caused yan gredan menstrual irregularities

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10 Steps to precisely get Ideal Stomach

Women tend to have problems in body shape, protruding lower abdomen. It seems not easy to improve the shape of the stomach, but if you consistently do these 10 steps every day, then you can have a beautiful belly shape.

1. Eating a bowl of fruit every day.
The fruit contains fiber which facilitate the exhaust system. Disposal of non-current system which caused the middle abdomen enlarged like a balloon.
   
2. Drink plenty of water.
Water is filling, no calories, and the smooth functioning of the body's metabolism
   
3. Avoid alcohol.
Alcoholic beverage does not contain fat, but contains no calories. These types of drinks can increase the production of the hormone cortisol, which triggers changes in the form of lower abdomen becomes larger.
   
4. Sit up straight.
Hunched posture tends to cause lower abdomen look larger. In order to train the lower abdominal muscles, the muscles tighten when you sit down. Then pull the shoulders back, chin pulled up, then lean back bottom to the back of the chair. This position causes the posture for the better.
   
5. Activity at home.
Conduct their own activities, such as lifting, cleaning the bed and change the sheets, can burn 350 calories in one hour. This means the same way as burn body fat, including fat in the abdomen.
   
6. Train pelvis.
Strong pelvic muscles are needed to form a strong abdominal muscles. In addition, when doing exercises for toning the pelvic muscles, the muscles around the waist, too skilled. This opportunity makes the lower abdominal muscles tightened.
   
7. Walking.
These exercises make you move your lower body, including the abdominal muscles tighten.
   
8. Train stomach.
Perform specific movements that strengthen the stomach. Lying supine on the floor, place your feet on the seat. Then fold your body berlahan toward toe, lift your head, shoulders and the back of the floor. Then slowly return to the starting position. Do as much as 10-12 count, two to three times a week.
   
9. Tighten stomach from different sides.
Lie on the floor, place your hands at your sides. Bend your knees 90 degrees. Tighten your abdominal muscles and press back to the floor. Tilt your pelvis off the floor, hold a few seconds, lower. Perform 10-12 count, 2-3 times a week.
   
10. Establish the waistline.
Lie on your back, bend your knees. Position your right ankle over your left knee and place your hands behind the neck, make sure the elbows leading to the outside of the body. Raise the head and back, rotate and left shoulder toward your right knee. Hold for a few minutes and slowly lower your body to the starting position. Repeat as many as 10-12 count, to both sides of the body, as much as 2 3 times a week.

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Feel the beauty

Open up your eyes. What do you see? Group of people busy walking and muttering uncertain? Look at their faces? Face grim, snapped? Expression are suspect, or even no expression? However, do not you notice, there is someone who smiles at you? Look again. Try, more carefully this time, do not you see the trees swaying, sending greetings to you?

Now, concentrate your hearing. What do you see? Hubbub? Whispers and rumors? People with HP struggling
the operation noise? People who curse and revile? The voices were deafening telinga1 radio? Chill Out. Reflect for a moment. Do

you listen, there is chanting prayers of small birds, who sang the morning? Or. a rhythm of small insects that whisper song sleep at night time?

Then, you inhale deeply. There cloying scent? Chill Out. Breathe more deeply. Concentrate today. Do not you feel the fragrance fragrant flowers fertilize?

Try to feel the sense of existing in your skin. Lembab1? The air is tired? Chill Out. Please try again. Tidakkan you ever feel the coolness that makes you comfortable. Feel the coolness of the cold air. Feel the warmth of the air also present during the heat. Feel the warmth of the sun which shines like a blanket at night.

Friends, there will always be a beauty in every movement we. There is always a coolness and warmth that is created around us. Focus on the good of all the senses. And you will feel the beauty.

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In addition to Healthy Eating, this 5 Unique Ways Lose Weight

Losing weight for most people is one thing that is difficult to achieve. Regular exercise and eating a healthy diet are the two main things done to achieve the desired weight.

But besides that, there are 7 unique and somewhat strange way to lose weight based on several studies ilmiah.Apa are they? Here's quoted from the pages of the Women's Health on Sunday (12/14/2014).

1. Inhaling the scent of peppermint
When hungry again just whack when you eat, try to breathe the scent of peppermint. The scent of peppermint on a regular basis can help reduce hunger and caloric intake into the body according to a study conducted by scientists from the Jesuit University published match in December.

2. Choose where to eat red
Color choice on where to eat and plates can help reduce appetite, according to a study published in the journal Appetite last November. According to this study, this occurs because the red color has an association with the stop and watch out carefully. So that people eat less when eating food on a red plate.

3. Pay in cash food
Do not use debit or credit cards to pay bills foods you eat instead of using cash. When paying using a debit card you will be pleased to choose different foods with cash which could be limited in number so that the food you choose was not much.

"The payment of food using the card will make a different impact," said professor from Cornell Center for Behavioral Economics in Child Nutrition Programs, David Just.

4. Eat chocolate
For chocolate lovers, do not worry about weight gain that there is even a waist circumference decreased according to the journal Nutrition. Better to choose dark chocolate that not only makes fat but also anti-inflammatory and antioxidant rich.

5. Set the room temperature while sleeping
According to a study by the National Institutes of Health Clinical Center room temperature during sleep can affect the body's metabolism. A total of 31 healthy people were respondents in this study. They are divided into two groups who sleep in the room temperature 23.8 degrees Celsius and 18.8 degrees Celsius. Apparently, those who sleep at lower temperatures can burn more calories while sleeping.

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