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A Healthy Balance
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Childbirth
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Advice from the Maternity Clinic
Advice from the Maternity Clinic (Part 2)
Alcohol in Pregnancy
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Getting a latch on breastfeeding
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RH Disease
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Smoking and Pregnancy
Support During Labour
Travelling While Pregnant
Ultrasound for Fun & Photos
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When Baby Comes Home
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Not Just Baby Fat
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When to go to the Doctor
Whooping Cough
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Chronic Pain
Full Listing with story descriptions
Introduction
Managing Your Pain
Movement Matters
Moving Forward
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Returning to Work
Understanding and Goal Setting
When Pain Doesn't End
Dental Health
Full Listing with story descriptions
Antibiotics and Dental Surgery
Baby Bottle Tooth Decay
Baby Teeth
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A Healthy Mouth
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Seniors Oral Care
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The Smile You Want
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Smiling through the Senior Years
Teeth for Life
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Tobacco Risks to Oral Health
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Wisdom Teeth
Your Healthy Smile
DIABETES
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10,000 Steps
A1C Test
Accurate Blood Glucose Testing
Alchohol and Diabetes
A Diabetes Success Story
ABCs of Diabetes Management
Alternate Site Testing
Artery Health
ASA Therapy
Benefits of Insulin
Benefits of Breakfast
Blood Glucose Medications
Blood Glucose Myths
Blood Glucose Testing
Blood Glucose Testing Tips
Blood Sugar Lows
Blood Glucose Monitors
C-Peptide Testing
Canada Food Guide Revisited
Carbohydrate Counting
Catastrophic Drug Plan
CDA Guidelines for Diabetes
Celiac Disease and Diabetes
Celebrating Health
Childhood Diagnosis of Diabetes
Children and Type 2 Diabetes
Cholesterol-lowering Medications
Colds and Diabetes
Constipation
Continuous Blood Glucose Monitoring
Cutting Edge
Dangers of Uncontrolled High Blood Pressure
Debunking Diabetes Myths
Driving and Diabetes
Diabetes and Menopause
Diabetes and OTC Medications
Diabetes Care Team
Diabetes and Celiac
Diabetes and Depression
Diabetes Diet
Diabetes Distress
Diabetes Eating on a Shoestring Budget
Diabetes Etiquette
Diabetes and Oral Health
Diabetes and Thyroid Disease
Diabetes and Your Mouth
Diabetes and Your Eyes
Diabetes in Cats
Diabetes in Dogs
Diabetes Management ABCs
Diabetes Meter Technicians
Diabetes Myths
Diabetic Ketoacidosis
Diabetic Retinopathy
Diet Tips for South Asians
Dining Out
Drinking and Diabetes
The Discovery of Insulin
Eating Disorders
Easing the Strain of Stress
Eating to Protect Your Kidneys
Eating Well During Shift Work
Eggs in a Diabetic Diet
Emotional Eating
Emotions of Diabetes Diagnosis
Erectile Dysfunction
Exercise Excuses
Why Fad Diets Fail
Fats
Fibre
Fill Your Day with Energy
Financial Support for Diabetes
Food Temptation
Foot Care
Footwear and Foot Health
Fruits and Veggies
Gastroparesis
Gestational Diabetes
Get Active
Get Physical
Gift Ideas
Glucose Meters
Glycemic Index and Glycemic Loads
The Glycemic Index
Going Green in the Kitchen
Grocery Shopping Tips
Guidelines for Diabetes Management
Holiday Party Survival Guide
Health Information on the 'Net
Healthy Happy Holidays
Healthy Beverage Choices
Health Benefits of Soy
Healthy Restaurant Meals
High Blood Pressure and Diabetes
High Blood Pressure
HbA1c Test
Healthy Eating for Active People
High Blood Lipids
Home from the Hospital
Home Alone and Sick
Hypoglycemic Unawareness
Impaired Glucose Tolerance
Immunization & Diabetes
Incretins-a Hormone Treatment
Injecting Insulin
Insulin Discovery-The Story
Insulin
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Insulin - the Key to Energy Management
Insulin Pumps
Insulin Pen Needles
Insulin Pump Infusion Sets
Insulin Pump Therapy
Immunization and Diabetes
Internet Health Sites
Islet Cell Transplantation
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Ketones
Kidney Disease - Reducing the Risk
Living with Diagnosis of Diabetes
Living Powerfully with Diabetes
Low Blood Glucose
Managing Diabetes
Managing Blood Glucose
Metformin
Nutrition Food Labels
Meal Planning
Your Medication Expert
Medication Research Studies
Metabolic Syndrome
Microalbuminuria
New Diabetes Technologies
Natural Medicines and Diabetes
No Need for Insulin?
Not Snoozing
Over-the-Counter Medications
Oral Health and Diabetes
Osteoporosis and Diabetes
Diabetes and OTC Medications
Pedicure Precautions
Peripheral Arterial Disease
Pet Diabetes
Planning for Pregnancy
Prebiotics and Probiotics
Preparing for Activity
Putting off Insulin
Reducing Stress of Surgery
Safe and Successful Travel
Schizophrenia and Diabetes
Sensible Snacking
Setting Health Goals
Setting Goals for Physical Activity
Sharps Disposal
Shorter Insulin Needles
Sleep - a Missing Link
Smart Snacking
Smart Summer Nutrition
Snack Bars
Snacking with Diabetes
Sodium
Social Media & Diabetes
Solving the Insurance Puzzle
Stress and Diabetes
Success in School
Supplements
Supporting Spouse with Diabetes
Sweeteners
Sugar, Carbs and Blood Glucose Control
Think Positive with Diabetes
Tiny Bites Equal Big Calories
Travelling with Diabetes
Tips for a Better You
Tobacco Use and Diabetes
Top 10 Reasons to Exercise
Treating Low Blood Glucose
Treating Hypoglycemia - Role of Glucagon
Tune up Your Diet
Type 1.5 Diabetes
Type 2 Diabetes
Understanding Diabetes
Understanding Diabetes Medications
Understanding Ketones
Used Sharps
Urinary Incontinence
Vacationing with Diabetes
Vegetarian Eating for Diabetes
Vitamin D
Walking
Wise Choices About Natural Medicines
Wonderful Water
Natural Medicines & Diabetes
World Diabetes Day
Your Medicine Cupboard
Zimbabwe Hand Jive
Family Medicine
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ADHD in Children
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Antibiotic Use
Arthritis
Aspirin Every Day?
Asthma
Back Pain
Back Pain Myths
Back Pain - Lower
Birth Control
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Check-Up
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Cost of Doctor's Visit
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Do I Need a Bone Density Test?
Doctor Visit
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Electronic Medical Records
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Family Doctor
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Food Poisoning
5 Ways to Stay Healthy
Gallbladder
Get Active!
Glare
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Stroke
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Win by Losing
Urinary Tract Infections
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Bites and Stings
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First Aid Travel Kit
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Get Active!
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Have Health, Will Travel
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Travel Tips for Snowbirds
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Modern Living
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Abuse
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Adult ADHD
Aging and Memory
Alcohol and Your Health
Anger Management
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Bisphenol A
Canada's New Blood System
Caring for a Loved One Dying at Home
Carpal Tunnel Syndrome
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Diabetes Epidemic
Discipline
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Flu Pandemic
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Mature Student
Melamine in Food
Middle Age Health
Mind-Body Connection
Mom Time
Money Matters
Outdoor Workers and Sun Safety
Patient Safety in the Hospital
Pets and Health Benefits
Pet Therapy
Physiotherapy Visit
Planning for End of LIfe
Reproductive Freedom
Safe Drinking Water
Schizophrenia
Smokeless Tobacco
Sexually Transmitted Diseases
Soy
Stigma of Mental Illness
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Stressed or Depressed?
Stress in the Workplace
Stress Leave
Swim to Survive
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Travel Comfort Tips
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Whiplash
Wind Chill Index
Workplace Drug Testing
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Nutrition
Full Listing with story descriptions
5 Tips to Manage Weight
10 Ways to Cut Down on Fat
Battle the Bulge
Boost Your Bone Strength
Body Image
Breakfast is Important
Bowel Health
Building Your Bones
Celiac Disease
Challenging the Milk Myth
Diet Reality Check
Drink Up!
Eating Smarter & Cheaper
Energy Drinks
Food Allergies
Food for Active Kids
Fast Food
Food Labels
Giving Up Gluten
Healthy Diet, Healthy Smile
Healthy Eating for Boomers and Zoomers
Healthy Eating for Seniors
Healthy Eating on Business Travel
Healthy Ethnic Meals
Fad Diets
Fruits & Veggies - 5-10 a Day
Fats
Fat Phobias
Fats & Cholesterol
Feeding Your Kids
Fibre
Food Chemistry 101
Food and Mood
Getting Kids to MOVE
Healthy Eating for Teens
Healthy Habits
Herbal Medicine and Nutrition
New Ingredients for Your Shopping Cart
Iron
Kid's Food
Liquid Candy
Meal Planning with Planned Overs
Mercury Levels in Fish
Night Snacking
Night Shift Eating
Nutrition on the Net
Nutrition Myths Busted
Nutrition Questions Top 5
Nutrition for Menopause
Essential Omega-3
Preventing Cancer Through Nutrition
Picky Eaters
Power of Fruits & Veggies
Portion Control
Power Lunch
PMS and Nutrition
Preparing for Surgery
Probiotics
Reducing High Blood Pressure
Replacement Meals
Sensible Snacking
Sodium
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Sugar Substitutes
Survive and Thrive
Teen Nutrition
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Understanding Food Biotechnology
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Vitamins D
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Weight Wise Tips
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After a Heart Attack
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New Anticoagulant Medications
Inhaled Asthma medications
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Biologics
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Blood Thinners
Calcium and Iron Supplements
Changing Role of the Pharmacist
Children's Cold Remedies
Child's Fever
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Constipation and Haemorrhoids
Diuretics and Potassium Supplements
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Drug Interactions
Emergency Contraception
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Expanding Role of Pharmacies
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Generic or Name Brand?
Heartburn
Heart Health
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Kids and Cold Medications
Medication Questions?
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Natural Medicines
New Blood Thinners
Non-Steroidal Anti-Inflammatory Drugs
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OTC Pain Relief
Packing Medications for Travel
Pharmaceutical Studies
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Research Studies
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Sports & Nutrition Supplements
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Your Best Shot
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Full Listing with story descriptions
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Antibiotic Resistance
Backpack Pain
Bacteria Fight Back
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Cell Phones and Driving
Childhood Obesity
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Cold and Flu Season
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Distracted Driving
Farm Safety for City Kids
Foodborne Illness
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The Flu and You
Heading Home for a Visit
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H1N1 Virus - Plan Ahead
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Live Actively!
Insect Repellant
Keys to Preventing Cancer
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Live Actively!
Low Birth Weight
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Preventing Burns and Scalds
Preventing Cancer through Nutrition
Quit Smoking 101
Respiratory Infections
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Should You Immunize?
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15 Great Reasons to Breastfeed
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Breast Cancer Screening Guidelines Changes
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Family Health Magazine - NUTRITION

10 Ways to Cut Down on Fat
A well-balanced low-fat diet will improve your life

Are the messages about healthy eating starting to make you think about the food you eat? Have you decided to improve your eating habits? One of the first steps to healthy eating is choosing a low-fat diet.

A well-balanced low-fat diet will improve your blood cholesterol levels, help you keep weight off, and give you more energy. On the other hand, a high-fat diet is linked with heart disease, some cancers and overweight.

On average, 38 per cent of the calories Canadians eat comes from fat. This means the average adult eats four to six pounds of pure fat in one month! Most of it is hidden in high-fat foods. By contrast, for health we should be aiming for no more than 30 per cent of our daily calories from fat. A variety of foods from the four food groups will provide all the fibre and nutrients you need while reaching this goal.

The key to success in reducing fat is to make permanent changes one step at a time. If you make drastic changes, you may not have a chance to learn to enjoy the new food experiences and are less likely to stick to them.

1.

Eat More Grain Products

Pasta, rice, cereal and bread are great sources of low-fat, high-carbohydrate energy. In fact, Canada's Food Guide to Healthy Eating recommends most of your energy come from grains and cereals. Choose fibre-rich whole-grain breads, cereal, whole-wheat pasta, and wild or brown rice more often.

2.

Eat More Vegetables and Fruits

Vegetables and fruits are good sources of fibre and generally low in fat. There is evidence that antioxidant vitamins (A, C, and E) play a role in decreasing the risk of heart disease and cancer. Choose lots of dark green, orange and yellow vegetables or fruit for these vitamins.

Frozen vegetables are convenient and quick for those in a hurry. The nutrient value of frozen vegetables is similar to that of fresh ones and they can be added easily to casseroles, canned soups, rice or macaroni dishes.

Choose spinach or dark green lettuce over iceberg, its pale cousin, since these dark green vegetables contain more nutrients. Fruits and vegetables are higher fibre choices than juices.

3.

Eat Low-Fat Dairy Products

Milk products are an excellent source of calcium and protein. Don't cut this important food group out of your diet. Rather, if you are trying to lower your fat intake, choose low-fat skim or one-per-cent milk, yogurt or cottage cheese. Did you know a glass of skim milk has no fat? Limit your use of higher fat products such as cream cheese, cheeses made from whole milk, cream, ice cream and sour cream.

Almost 70 to 80 per cent of the calories in cheeses made from whole milk come from fat (fat calories). For lower fat choices, look for skim milk or part skim milk cheeses. Keep in mind, however, that these still may have 50 per cent or more of the total calories as fat. Try to limit the amount of cheese that you eat to less than one or two ounces a day. Keep in mind also that a little strong flavoured parmesan or aged cheese goes a long way.

4

Eat Small Amounts of Leaner Meats and Alternatives

Putting a limit on meat intake is a big step towards a lower fat diet for many people. Use lean meat, fish and poultry. Trim the fat from meats and the skin from poultry. Limit servings to six to eight ounces a day. The size of a deck of playing cards is about the size of three to four ounces of meat (= one serving).

A whopping 70 to 80 per cent of calories comes from fat in bologna, wieners, salami, bacon and sausages. Select smaller amounts and leaner deli meats. Choose fresh, frozen or water packed fish two or three times each week.

Legumes such as baked beans, kidney beans, chickpeas and lentils are high in protein and fibre but low in fat. Try to have legumes several times a week. Canned beans are a convenient and economical choice.

5

Limit the Fats used as Flavourings

Sandwiches, vegetables and toast without butter or margarine can be simply delicious. If you must use a little spread, the best choice is a soft non-hydrogenated margarine, where the first ingredient on the label is water, oil or liquid oil.

Beware that many margarines, shortenings and fried foods have a high hydrogenated fat content. Hydrogenated fats are strongly linked with heart disease. Hydrogenation is the process used by manufacturers that changes a liquid oil into a solid or hydrogenated fat.

The difference between various types of brands of cooking oils is minor - what is more important is the amount you use. Regardless of which brands you use, it is important to use as little oil, margarine and other fats as possible.

6

Hold the Salad Dressing

Surprise! Salad dressing is the number one source of fat in the diet for many people. A Caesar or Greek salad weighs in at 70 per cent fat calories. Potato salad has 50 per cent fat calories. Calorie-reduced salad dressing and mayonnaise still has 1/2 to 2/3 as much fat as the "regular dressings" contain. In a restaurant, ask for dressing and sauce on the side, so you control the amount you use. The best choices on your salad are fresh lemon juice, vinegar, low-fat home made dressing (see Table 2), or a commercial fat-free dressing.

7

Plan Regular Meals

Regular meals are essential to healthy eating. This means having breakfast, lunch and dinner and maybe a healthy snack or two every day. Sounds simple doesn't it? The biggest mistake some people make is to skip meals to try to lose weight or because they are not hungry. This approach usually backfires and sets you up to snack on high-fat convenient foods or to overeat at supper.

8

Good Food Starts in the Cart

What you put in the shopping cart is what you will eat at home. Make a list of healthy foods and follow it. Try to wheel past high-fat snack foods such as nuts, donuts, large muffins, nachos or potato chips. Choose lots of vegetables, fruit and whole-grain products. Choose small portions of lean meat, poultry and fish. Choose the lower fat versions of salad dressings, mayonnaise, yogurt, cheese, sour cream and margarine.

9

Be Creative in Cooking

The main key to changing food habits is to replace your regular recipes gradually with lower fat recipes. Most people use about 10 basic recipes over and over. Change your recipes to reduce fat.

Use little or no oil or fats in the preparation of foods. Broil, barbecue, boil, microwave, stir fry, lightly grill or bake on a rack for low-fat preparation. Avoid frying foods or using rich sauces.

Experiment with new, healthier recipes. A wealth of spices, textures and fresh flavours can make dining an exciting experience, while keeping fat content low. Many people can lose weight by simply cooking low-fat meals and watching portion sizes. Rich desserts, candy and baked goods should be saved for special occasions.

10

Enjoy Eating Well and Being Active

Active living goes hand in hand with healthy eating. Being active means making physical activity a part of your everyday life. Activity helps you manage your weight and strengthen your heart, lungs and muscles. Food is a wonderful part of life. There are no miracle foods or bad foods. All foods can be part of a healthy diet. Remember, it's what you eat and what you do 90% of the time that makes the difference!

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FAMILY HEALTH is written with the assistance of
Alberta College of Family Physicians
FAMILY HEALTH is written
with the assistance of
The College of Family Physicans of Canada
Alberta College of Family Physicians
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