New Year Body Shape-Up Program Shopping List and Recipes for Week Three

Here is the shopping list and all the recipes you need to follow week three of the New Year Shape-Up program.

Eggs and Dairy
1 pint of fat-free cottage cheese
1 pint non-fat Greek yogurt
13 eggs
1 container of vanilla whey (Designer Whey)
Unsalted organic butter
1 pint low-fat or skim milk
cup low-fat Shredded Monterey Jack cheese
feta Cheese
low-fat string cheese

Fruits,Veggies, Nuts and Beans
2 oranges
2 pears
1 Mango
6 lemons
4 limes
6 granny smith apples
3 cups mixed berries (fresh or frozen)
4 cups of fresh or frozen strawberries
8 ounces fresh large strawberries (For dark chocolate-covered strawberry dessert)
dried cranberries
raisins or currants
1 Bag of Spinach
 Bag or Box of Organic Mixed Greens
1 Head of Romaine Lettuce
2 Cucumbers
7 roma tomatoes
1 pint of grape or cherry tomatoes
1 avacado
2 red peppers
2 yellow peppers
8 baby portobello mushrooms
2 medium zucchinis
2 medium yellow summer squash
1 jalapeno
3 onions
2 red onions
1 garlic bulb
4 cups Brussels sprouts
2 Large sweet potatoes
1 cabbage
1 bag of carrots
sliced almonds

Condiments and Sauces
curry powder
1 packet of dry onion soup mix
Low-sodium taco seasoning
annatto powder
Organic ground pepper
olive oil
canola oil
balsamic vinegar
crushed red pepper
soynut butter or organic peanut butter
all-fruit jam (blueberry)
organic light mayo
maple syrup
brown sugar
almond extract
Himalayan salt or organic sea salt
lemon pepper
Bread, Pasta and Grains
5 low-fat whole wheat crackers
whole wheat burger bun
whole wheat pita
1 cup whole wheat flour
whole wheat bread
whole wheat tortilla
low-fat granola
1 cup toasted wheat germ
brown rice cakes


organic sliced turkey sandwich meat
4-ounce trout fillet
4-ounce halibut fillet
4-ounce wild salmon fillet
turkey sausage
turkey burger pattie
turkey bacon
2 pounds of  turkey meatloaf
3 to 4-ounce chicken breast
6 ounces of canned wild salmon packed in water

Egg BLT Pita Pocket
A healthier twist to an all time favorite!
Makes 1 serving

1 (6 -inch) whole wheat pocket pita
2 eggs, poached firm (see recipe for Fast-and-Easy Poached Eggs)
2 romaine lettuce leaves
4 tomato slices
2 slices turkey bacon, cooked

Cut pita in half and fill each "pocket" with one poached egg, two slices of tomato, one leaf of lettuce, and one slice of turkey bacon.

Nutritional Information per serving: 418 calories, 24 g protein, 40.1g carbohydrates, 6.9 g fiber, 17.1 g fat, 878 mg sodium.

Chicken Tomato Avocado Pita 
I know people are often confused about whether or not avocados are healthy because they are high in fat.  Yes they are healthy -- very healthy! Ninety percent of an avocado's calories come from monounsaturated fat that helps you control your appetite and lose weight. The monounsaturated fat in avocados speed up your basal metabolic rate and make you feel full faster and helps reduce overeating.  The high fat content in avocados also helps you reduce the temptation to binge on foods high in sugar or saturated fats.  Avocados are full of the antioxidants that help protect us against arthritis, cancer, cataracts, heart disease, and even aging. They provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.  Don't be fooled by fat-free diets -- avocados are healthy and they will help you lose weight!
Makes 1 serving

1 (6-inch) whole wheat pita
cup mixed green baby lettuce
1 grilled boneless skinless chicken breast, about 6 ounces, sliced
small avocado (about 1 ounce), sliced
1 medium tomato, sliced

Slice the pita in half and put half of the ingredients in each pocket.

Nutritional information per serving: 437 calories, 43.4 g protein, 45.3 g carbohydrates,  8.1 g fiber, 10.3 g fat,  2 g saturated fat, 787 mg sodium

Turkey Meatloaf
This is a perfect dish to make ahead then cut into serving size pieces and store in the fridge or the freezer.  And if you have any leftovers, it makes a tasty sandwich on whole wheat bread.
Makes 4 Servings

1   pounds ground turkey, 7% fat
1 large egg
  packet dry onion soup mix
  cup chopped red pepper
  cup rolled oats
1 tablespoon ketchup
Pinch of black pepper

Preheat the oven to 350F. Lightly grease a 9" x 5" x 3" loaf pan with oil or cooking spray. In a large bowl, mix the ground turkey and egg until well combined, and blend in the dry soup mix, red pepper, oatmeal, ketchup, and pepper. Turn the mixture into the prepared loaf pan, tamp down, and bake for 45 to 60 minutes, or until cooked through.

Nutritional Information per serving: 239 calories, 43 g protein, 6.4 g carbohydrates, 1 g fiber, 4 g fat, 1 g saturated fat, 572 mg sodium

Tomato Cucumber Salad

I love the flavors that come from mixing tomatoes, feta cheese, cucumbers, and lemon.  This makes an ideal side salad for fish or as snack on its own.
Makes 1 serving

1 medium tomato, diced
2 teaspoons chopped onions
1 cup diced cucumbers
tablespoon olive oil
Juice of 1 lemon
2 tablespoons low-fat feta cheese
teaspoon freshly ground black pepper
tablespoon finely chopped fresh basil

Combine all of the ingredients in a small seal-able container and shake well until everything is mixed together.

Nutritional Information per serving: 141 calories, 4.8 g protein, 9.7 g carbohydrates,  2.8 g fiber,  9.1 g fat, 1 g saturated fat, 246 mg sodium  

Apple Crisp
This is a great dessert for the whole family.  You can add a scoop of low-fat frozen yogurt but make sure you add the additional calories to your daily total.
Makes 8 servings

cup whole-wheat flour
cup old fashioned oatmeal
cup packed light brown sugar
1 teaspoon ground cinnamon
teaspoon nutmeg
cup chilled unsalted organic butter
6 cups peeled and chopped Granny Smith apples

Preheat the oven to 375F.  Combine the flour, oatmeal, cup of the brown sugar, teaspoon of the cinnamon, and the nutmeg in a medium bowl.  Cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal. 

 In a medium bowl, mix the apples with the remaining brown sugar and the remaining cinnamon and place them in a 13" x 9" baking dish coated with cooking spray.  Top with the oat mixture. Bake for about 30 minutes or until the apples are tender.

Nutritional Information per serving: 226 calories, 3.7 g protein, 39 g carbohydrates, 3.7 g fiber, 6.9 g fat, 3.6 g saturated fat

Cinnamon Berry French Toast
French toast can be healthy!  Just substitute whole wheat bread for the usual white bread, add some extra egg whites to pump up the protein, and top with mixed berries instead of syrup.  If you just can't live without the maple syrup, then use just a couple of tablespoons.  The nutritional count of this recipe does not account for the syrup so don't forget to account for the additional calories. (One tablespoon of pure maple syrup is 52 calories.) I recommend real maple syrup over the sugar-free variety because the artificial sweeteners contain chemicals that may contribute to other long term side effects. 
Makes 1 serving

1 large egg 
2 large egg whites 
cup low-fat milk
1 teaspoon cinnamon
tablespoon olive oil
2 slices of whole wheat bread
1 cup mixed berries (sliced strawberries, blueberries, blackberries, raspberries)
Beat the egg and egg white in a medium bowl.  Add the milk and cinnamon and continue to beat until completely blended. In a medium skillet or griddle pan, warm the olive oil over medium heat. Dip each piece of whole wheat bread into the egg mixture until the bread is completely covered and absorbs some of the mixture.  Pan fry each piece of bread on both sides on medium low heat until golden brown.  Serve with topping of mixed berries.

Nutritional Information per serving: 396.7 calories, 22.2 g protein, 44.1g carbohydrates, 7.8 g fiber, 15.4 g fat, 3 g saturated fat, 352 mg sodium

Soft Turkey Taco
Mexican food is always a favorite, but the way it's often served in local restaurants is not always the best choice when it comes to healthy eating. But with a few substitutions, this taco is now low in saturated fat, high in protein, high in fiber, and ready for you to enjoy! By avoiding the frying that is often associated with tacos, you also eliminate the saturated fat that is traditionally used.
This recipe makes one taco but it is very simple to just multiply the ingredients according to the number of servings you wish to make.
Makes 1 serving

4 ounces lean ground turkey
cup chopped onions 
1 clove garlic, minced
cup diced red and yellow peppers
4 tablespoons of your favorite salsa
2 teaspoons low sodium taco seasoning
1 (6-inch) whole wheat tortilla
cup shredded Monterey Jack reduced-fat cheese
2 tablespoons non-fat Greek yogurt
8 diced cherry tomatoes, diced or diced tomato
cup mixed green baby lettuce

In a pre-warmed medium skillet, combine the turkey, onions, garlic, peppers, 2 tablespoons of salsa, and the taco seasoning.  Cook on medium heat until the turkey is browned, remove from heat, and drain off any excess fat. 

In a clean heavy skillet over medium high heat, warm the tortilla about 15 seconds on each side, or until it becomes lightly toasted.  Remove the tortilla from the pan and mound the turkey mixture, cheese, the remaining salsa, yogurt, diced tomatoes, and lettuce in the middle and fold from top, bottom and sides to form the taco.

Nutritional information per serving: 429 calories, 37 g protein, 35.9 g carbohydrates, 10.7 g fiber, 15.1 g fat, 2.5 g saturated fat, 1259mg sodium

Baked Trout
Baked trout is light, healthy meal that is easy to prepare.  Try different flavored salsas such as mango, tomato, melon, tropical fruit, or avocado to add variety to any fish or meat.
Makes 2 servings

2 (4-ounce) trout fillets
1 tablespoons lime juice
1 medium tomato, chopped
medium onion, chopped
1 tablespoons cilantro, chopped
1 teaspoon olive oil
teaspoon ground black pepper
teaspoon sea salt or Himalayan salt
teaspoon crushed red pepper
Juice of 1 lemon

Preheat the oven to 350F. Rinse the fish fillets, pat them dry with paper towels, and place in a baking dish large enough to hold the fillets so they don't overlap. In a medium bowl, mix together the lime juice, tomato, onion, cilantro, olive oil, pepper, salt, and crushed red pepper, then pour the mixture over the fish. Bake for 15 to 20 minutes, or until the fish is fork-tender. Remove fish to a warm platter or individual plates, sprinkle with fresh lemon juice, and serve.

Nutritional Information per serving: 225 calories, 27.7 g protein, 4.2 g carbohydrates, 0.6 g fiber, 9.7 g fat, 2.6 g saturated fat, 242 mg sodium

Roasted Brussels Sprouts

Brussels sprouts are part of the same family as broccoli and cabbage known as Brassica .  Roasting the vegetables and seasoning with the lemon pepper helps cut the strong flavor of the sprouts. If you've had an aversion to Brussels sprouts in the past, this version should make you a convert.
Makes 4 servings

4 cups Brussels sprouts (large sprouts should be cut in half to reduce cooking time)
1 tablespoon olive oil
teaspoon salt
1 teaspoon lemon pepper
1 lemon

Preheat the oven to 425F. In a large bowl toss the spouts with the oil to coat evenly. Transfer to a baking tray and season with the salt and lemon pepper.  Bake for 20 minutes, remove from heat and turn with a spatula or slotted spoon, and return to oven for another 20 minutes, or until sprouts are fork tender. Squeeze lemon juice on top and serve.

Nutritional Information per serving: 86 calories, 4 g protein, 11 g carbohydrates, 4 g fiber, 3.4 g fat, 288 mg sodium

Curried Sweet Potato
Curry, which is actually a mix of several different spices, adds a lively and unusual flavor to the sweet potato without being overpowering. This is a healthy alternative to the traditional holiday fair of candied yams, which you can enjoy all year long.   
Makes 4 servings

2 large sweet potatoes
3 tablespoons honey
3 tablespoons lemon juice
1 tablespoons olive oil
1 teaspoon curry powder
1 teaspoon fresh lemon zest

Preheat the oven to 400F.  Peel the potatoes and cut them into -inch slices. In a large bowl, mix the honey, lemon juice, oil, curry powder, and lemon zest together.  Lightly coat a non-stick casserole dish or baking pan with olive oil using a paper towel.

Dip the potato slices into the honey mixture and place them in 1or 2 layers into a non-stick casserole dish or baking pan that has been lightly coated with cooking spray.  Drizzle any remaining honey mixture over the potatoes, cover the pan tightly with aluminum foil, and bake for 40 minutes.  Remove the foil and continue baking for another 20 minutes, turning the potatoes over after 10 minutes for even browning.

Nutritional Information per serving: 177 calories, 1.8 g protein, 32.6 g carbohydrates, 3 g fiber, 5 g fat, 1 g saturated fat

Chef Ronnda's Almond Ricotta Cheese Cake
This recipe is silky and satisfying, smooth and not overly sweet.  The nutritional information provided is for skim ricotta cheese.  If your local grocery store only provides part-skim ricotta cheese then you will have to make the small changes to your nutritional counts. 
Makes 8 servings

3 cups skim or part skim milk ricotta cheese
2 large eggs
2 teaspoons vanilla
cup sliced toasted almonds
2 teaspoons almond extract
4 teaspoons cinnamon
cup maple syrup

Preheat oven to 350. Combine all of the ingredients in a large bowl until well blended. Pour the batter into a 9-inch non-stick baking pan. Bake for 30 to 40 minutes until the cake is firm.  Remove from oven, and allow to set for about 1 hour, or until the cake is completely cool before serving.

Nutritional Information per serving: 279 calories, 14.15 g protein, 28 g carbohydrates, 1.6 g fiber, 12.7 g fat

Greek Yogurt Crunch  
Here is another great meal you can take on the go!  Greek yogurt is very low in sugar and high in protein, so it's a perfect choice for those who are diabetic or for anyone who wants to limit their intake of refined sugars. Fage Greek yogurt is the brand that I see most often at grocery stores. Fage is the leading dairy company in Greece.  3 Greek Gods also makes organic Greek yogurt.  If you don't want to buy wheat germ or low-fat granola, use your favorite organic low-fat crunchy cereal.  Remember to look for at least 5 grams of fiber or more per serving.  Nature's Path is one of my favorite organic cereal brands, and they offer a great healthy selection especially for kids as well.
Makes 1 serving

1 cup fat-free Greek yogurt
cup low-fat granola
1/8 cup toasted wheat germ
cup mixed berries (blueberries, raspberries, blackberries)

Pour the yogurt into a medium bowl or travel container and top with granola, berries and wheat germ.
Nutritional Information per serving: 335 calories, 30.8 g protein, 49.8 g carbohydrates, 7.5 g fiber, 32.1 g fat, 175 mg sodium

Salmon Salad Sandwich
Canned salmon is an easy, convenient way to get all of the healthy benefits of fresh salmon. Always choose the water-packed variety. 
Makes 1 serving

2 tablespoons light mayonnaise
6 ounces canned wild salmon, packed in water
8 cherry tomatoes, chopped
small sweet onion, chopped
1 teaspoon freshly ground pepper
cup mixed green baby lettuce
2 slices whole wheat bread

Combine the mayonnaise, salmon, tomatoes, onion, and pepper in a medium bowl and mix well. 

Place the lettuce on one slice of bread. Top the lettuce with the salmon salad and the remaining bread slice. Cut in half and serve.

Nutrition Information per serving: 463 calories,  38.1 g protein, 44.6 g  carbohydrates, 7.2 g fiber, 15 g fat, 3 g saturated fat, 1283mg sodium

Grilled Mixed Vegetables
Grilled mixed vegetables are an ideal side to prepare when you are already at the grill doing meat, poultry, or fish. Not only do grilled vegetables taste great but you'll save clean up time in the kitchen.
Makes 4 servings

2 tablespoons olive oil
cup balsamic vinegar
1 teaspoon dry thyme
1 teaspoon dry oregano
1 teaspoon dry basil
1 teaspoon of ground pepper
1 large sweet onion, sliced into -inch rings
1 large red pepper, sliced into medium wedges
1 large yellow pepper, sliced into medium wedges
8 baby portobello mushrooms, cleaned and stems removed
2 medium zucchini, ends trimmed and sliced lengthwise into -inch strips
2 medium yellow summer squash, sliced

Mix the oil, vinegar, thyme, oregano, basil, and ground pepper in a small bowl.  Brush both sides of the vegetables with the mixture and grill for 15 minutes on medium heat, or until vegetables are tender. 

Nutritional Information per serving: 153 calories, 3.5 g protein, 17.6 g carbohydrates, 4.5 g fiber, 7 g fat, 1 g saturated fat, 22.5 mg sodium

Chicken Cranberry Nut Salad

A refreshing salad that's easy to prepare, the cranberries will add an appealing sweet flavor. You might also like to substitute other fruit such as pear, grapes, raisins, mandarin orange or apple.
Makes 1 serving

4 ounces grilled chicken breast, chopped
3 to 4 cups mixed baby green lettuce
cup reduced fat crumbled feta cheese
cup dried cranberries
16 walnut halves or cup
medium red onion, diced
3 tablespoons low-fat or fat-free balsamic dressing

In a large bowl, combine all ingredients until well coated with the dressing.

Nutritional Information per serving: 485 calories, 36.1 g protein, 36.4 g carbohydrates, 5.7 g fiber, 21.6 g fat, 557mg sodium

Chef Ronnda's Sexy Strawberry Walnut Dessert
There's a touch of added sweetness from the maple syrup, which is loaded with manganese and zinc, which makes this a healthy alternative to a high-sugar dessert.
Makes 4 servings

4 cups of fresh or frozen strawberries (thawed), sliced
4 ounces maple syrup
2 teaspoon vanilla extract
4 tablespoon finely chopped toasted walnuts.

Preheat the oven to 350F.  In a medium bowl, toss the strawberries with the maple syrup and vanilla. Spread in a single layer on a baking sheet. Bake for 20 minutes or until soft and tender.   You can toast the chopped walnuts at the same in the oven. Spread them on a separate baking sheet and place on a different rack for 5-8 minutes.
Serve the berries warm or cooled topped with walnuts.

Nutritional Information per serving: 179 calories, 3.1 g protein, 33.6 g carbohydrates, 4.1 g fiber, 0.5 g fat, 3 mg sodium

Curried Chicken Sandwich
This combination of curry, walnuts and raisins is one of my favorites.  I admit that I do have a bit of a sweet tooth so the raisins definitely satisfy my cravings.
Makes 1 serving

2 tablespoons light mayonnaise
teaspoon curry powder
4 ounces grilled skinless boneless chicken breast, chopped
16 walnut halves, chopped or cup
14 raisins or currants
cup mixed green baby lettuce
2 slices whole wheat bread

Mix the mayonnaise and curry in a medium bowl and stir until combined. Add the chicken, walnuts, and raisins and stir again until all of the ingredients are blended together.

Place the lettuce on one slice of bread. Top the lettuce with the chicken salad and the remaining bread slice. Cut in half and serve.

Nutritional Information per serving: 475 calories, 35 g protein, 42 g carbohydrates,  6.8 g fiber, 19.7 g fat, 505 mg sodium

Fish Tacos
This meal will is the traditional fast food of California beach towns. This recipe calls for halibut, but you can use another fish such as sole, tilapia or sea bass if halibut is not available at your grocery store.
4 servings

3 tablespoons canola oil or olive oil
Juice of one lime
1 clove garlic, minced
1 teaspoon annatto powder
1 small jalapeo, sliced
16 ounces halibut fillet
4 (6-inch whole) wheat  tortillas
1 cup shredded cabbage
1 cup shredded carrots
cup chopped fresh cilantro leaves
cup red onion, diced
8 tablespoons of your favorite salsa (I like Amy's Organic Salsa, medium)
4 ounces fat-free Greek yogurt 
1 lime, cut into 4 wedges for juicing

In a small bowl, mix together the oil, lime juice, garlic, annatto, and jalapeo to make a marinade. Place the fish in a glass baking dish and pour the marinade over the fish. Cover and refrigerate for 20 minutes.

Preheat an electric or gas grill (or a ribbed cast iron "grilling" pan on a stove top) to medium to high heat. Remove the halibut from the baking dish and grill each side for 4 to 5 minutes or until the fish is opaque and slightly charred on both sides. Remove from heat and allow to cool for 5 minutes. Cut the fish into four thick slices.

Heat the tortillas directly on the grill, about 15 seconds per side, or until lightly toasted and warm. Mound the fish, cabbage, carrots, cilantro, onion, salsa, yogurt or sour cream, and season with a squeeze of fresh lime juice, and wrap tortilla to serve.

Nutritional Information per serving: 377 calories, 37.5 g protein, 23.2 g carbohydrates, 9.8 g fiber, 14.6 g fat, 1.2 g saturated fat, 712 mg sodium

Garlic Spinach
Calorie for calorie, spinach provides more nutrients than any other food. Spinach is packed full of iron, vitamin C, vitamin A, vitamin K, folate, magnesium, protein, omega-3 fatty acids, and phytonutrients that fight against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.  It is also a versatile vegetable that can be prepared in countless ways on its own or combined with other foods.

To read more about spinach or any other of the world's healthiest foods check out George Meteljan Foundation's, World Healthiest Foods website.
Makes 4 servings

2 tablespoons olive oil
2 cloves garlic, finely chopped
1 bag or 1 bunch of fresh spinach (10 ounces), washed, stemmed, and patted dry
teaspoon sea salt or Himalayan salt
1 teaspoon freshly ground black pepper
Juice of 1 lemon

Heat the oil in a large skillet over medium high heat and stir in the garlic. Cook for 15 seconds. Add the spinach, salt, and pepper and toss until everything is well combined.  Saut for about 2 minutes or until all of the spinach is wilted.  Remove from heat, splash with lemon juice and serve.

Nutritional Information per serving: 75.8 calories, 2.5 g protein, 2.6 g carbohydrates, 1.5 g fiber, 7 g fat, 538 mg sodium

Poached  Wild Salmon
Poaching is one of the best ways to prepare fish so that you keep some of the healthy oils.  Unfortunately, healthy oils are very sensitive to light, oxygen and heat and they are easily destroyed.  Udo Erasmus, Ph.D., a pioneer in the study of healthy fats, claims that it is best to eat fish raw (sushi, sashimi style) to preserve the healthy fats but if you must cook your fish then poaching with the skin on would be the best method.  But to be sure you get your daily does of healthy oils, it may be best to take a supplement. Author and health expert Dr. Joseph Mercola recommends Carlson's fish oil supplement.
Makes 2 servings

onion, thinly sliced
1 lemon, thinly sliced
teaspoon sea salt
teaspoon whole peppercorns
1 sprig of dill or teaspoon dry dill weed
1 sprig of parsley
2 (4-ounce) wild salmon fillets or salmon steaks

Combine 2 cups of water with the onion, lemon, salt, peppercorns, dill, and parsley in a large skillet over high heat and bring to a boil. Once boiling, reduce the heat to medium, cover, and let simmer for 10 minutes.

Add the salmon, cover, and continue to simmer for 5 minutes (a little longer for fillets or steaks that are thicker than inch), or until fish flakes easily with a fork. Lift the fillets from the pan with a spatula, discard the residue, and serve.

Nutritional Information per serving: 226 calories, 24.4 g protein, 6.15 g carbohydrates, 1.2 g fiber, 9.2 g fat, 1.4 g saturated fat, 50 mg sodium

Dark Chocolate-Covered Strawberries
Everyone loves chocolate and strawberries. I have chosen dark chocolate for this recipe because it has a phytonutrient called epicatechin, which is a particularly active member of a group of compounds called plant flavonoids.  Flavonoids help keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries. Make sure you choose an organic dark chocolate and always read the ingredients to make sure there aren't any added preservatives or chemicals.
Makes 4 servings

12 toothpicks for dipping
8 ounces fresh large strawberries (about 12 strawberries)
5 ounces dark chocolate (chips or bar)
1 tablespoon canola oil

Insert a toothpick into the top of each strawberry.

In a double boiler, melt the chocolate and oil, stirring occasionally until smooth.  Holding the berries by the toothpicks, dip them halfway into the chocolate, making sure not to completely cover them.

Place the strawberries on a cookie sheet cover with waxed paper and chill in the refrigerator until ready to serve.

Nutritional Information per serving (4 strawberries): 225 calories, 2.4 g protein, 26 g carbohydrates, 2.9 g fiber, 11.9 g fat, 6.6 g saturated fat

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