Sweet Potato, Avocado and Red Kidney Bean Burrito.....yup you read that right.  Now wipe the drool from your bottom lip and get prepared to make one of these this weekend.  It is very easy and oh so tasty.  The best part is that is has so few ingredients and they are all pronounceable.  Words like potato, beans, kale, flour and water.  The hardest word is sriracha but you can leave that out if you want and just use tobacco sauce. I will give you some background information on this burrito.  I have been making my own tortillas for about a year now and have always thought about burritos and enchiladas.  A few days ago I was on Pinterest and saw a burrito with black beans and avocado.  It must have been stuck in my head because I then remembered that this person loves sweet potato burritos and with that memory came the aforementioned Sweet Potato, Avocado and Red Kidney Bean Burrito.  Inspiring stuff I know but this is how I operate.  I go to Pinterest and see items I like and before I know it I am making my own and creating terrific tasting food that is great for endurance athletes.  

Sweet Potato, Avocado, And Red Kidney Bean Burrito

Ingredients: 1/2c Whole Wheat Flour, 5 Tbsp Warm Water (for burrito not for beans), 100g Sweet Potato, 1/4c Dry Red Kidney Beans, 100g Avocado, 2 Tbsp Diced Jalapeño, 1/4c Kale, Bunch of Cilantro, Sriracha (last two ingredients are optional)

Nutritional Information: 581 calories, 99g Carbs, 16g Fat, 20g Protein, 24g Fiber


  • Soak beans in pot of water overnight if possible.  If not, at least a few hours.
  • Bring beans and water up to a boil then let simmer until beans become soft.  Usually takes me anywhere from 30 minutes to 1 hour depending on how soft I want them.
  • Preheat oven to 350* while water is boiling and simmering the beans.
  • Peal the sweet potato and place in oven to soften.  Approximately 25 minutes.
  • While the potato is baking and the beans are boiling begin to prep the burrito.
  • In a food processor place the flour and turn on low.
  • As the food processor is going drizzle in the 5 Tablespoons of water until a dough ball is chasing itself around the food processor and nothing is sticking to the sides.
  • Put a griddle on your stove top and turn up burners to high.
  • Roll out the dough on a clean surface until is it a large wide circle and fairly thin.
  • Place rolled out dough onto griddle and allow to cook.  You want the tortilla pliable so don't cook all the way through.  Once a bit of smoke arises flip over and cook for another 1-2 minutes and remove from griddle.
  • On same hot griddle sauté the kale until wilted.  Once wilted place on burrito toward back half closest to you.
  • In a bowl combine the sweet potato, avocado, beans and sriracha.  With a potato masher (or fork) combine all the ingredients until washed well.
  • Place sweet potato mixture on top of kale and then fold in sides of burrito.
  • Pull back half of burrito over top of mixture and roll.
  • On griddle or panini press place burrito to heat up tortilla.
  • Serve and enjoy.

[gallery link="file" orderby="rand"]  

Published in Lunch Recipes
Wednesday, 10 October 2012 15:41

Pizza - Breakfast, Lunch, Dinner AND Snack

Pizza is by far my favorite food and it is perfect for breakfast, lunch, dinner and even as a snack.  In the last year or so I have dropped cheese from my pizza and while some may think that this is crazy I find that I actually enjoy my pizza even more now.  The cheese does not get in the way of the taste of the vegetables that I am piling high onto my slice.  In addition to that there is a very good chance that the slice will hold up to my standards of not flopping over.  A slice of pizza should be able to be eaten with one hand as you fold it in half and then shovel it down your throat.  If I have to cut the slice or bend underneath it to eat it as if I am drinking out of a faucet then there is a problem. Recently I purchased a new food processor and this one has a dough setting.  The previous food processor did not have this setting so when I made my pizza dough I did it by hand in a large bowl with a wooden spoon.  This is now so much easier and I have to say that the pizza came out better and the crust was crunchier.  The recipe for my pizza dough is below in case you are looking for it. So with my new fangled food processor I am going on a pizza kick.  This past weekend I made a pie with shaved brussels sprouts, mushrooms, asparagus, green and red bell peppers.  I made my own marinara as well from crushed tomatoes by Pomi.  It was so simple and easy and I am ready to make another pie tomorrow.  This time I will have chopped olives, artichoke hearts, mushrooms, garlic and asparagus with the marinara.  Talk about getting your vegetables into your diet in a terrific and tasty way. This got me to thinking about the best pizza I have ever had.  Was it at the small pizza joint in Manhattan that was literally one door to walk in straight to the counter, order and walk out because the only thing inside the establishment was the pizza oven.  Was it the pizza at an Italian restaurant on 59th Street and the Upper East Side that may not even be there anymore.  Then I thought what does make a great slice of pizza and here are my rules:

  1. Thin crust that does not flop over when you lift it up.
  2. An air bubble so big that you are destined to poke it and release the steam.
  3. Fresh ingredients with not a lot of red sauce so that I can taste the toppings and not the sauce or the cheese.
  4. Garlic.  The garlic must be present and not some sort of faint flavor in the background.

Then I remembered that I had seen a presentation from The Daily Meal with the 35 Best Pizzas in America.  The pizzas on this slide show look so good I could eat my laptop.  I have had the fortune to eat at Fireside Pies here in Dallas and I will say that it is top-notch, but it is not my favorite pizza joint in Dallas.  That award goes to Coal Vines at the Shops of Legacy in Plano, Texas.  Top notch food, with top-notch service.  My second favorite pizza place in this area is Sauce in McKinney, Texas and that may be because of their polenta cakes with mushrooms and balsamic reduction. Either way your slice it Pizza is the best food as a meal any time of the day or as a snack.

Have You Eaten At Any Of The Places On The List?

What Is Your Favorite Pizza Place In Your Locale?


Pizza Dough Recipe: Ingredients: 1 Packet Yeast, 3/4c Warm Water (110*-115*), 1 1/4c Whole Wheat Flour, 1 Tbsp Honey, 1 Tbsp Olive Oil


  1. Place yeast in large bowl and pour water over top.
  2. Pour honey into yeast/water while whisking.
  3. Allow yeast to do its magic for about 10 minutes.  It will be nice and frothy and have a nutty scent to it.
  4. In 1/4c increments pour in flour and combine until a dough is formed.
  5. In a separate bowl pour in 1 Tbsp olive oil and coast entire bowl.
  6. Transfer dough to oiled bowl, cover with towel and allow to proof for 4 hours on the counter at room temperature.
  7. Pre-heat oven to 405* with pizza stone in oven during the pre-heating.
  8. Remove dough from blow and roll out on lightly dusted surface.  Crimp edges to create a crust.
  9. Remove pizza stone from oven and sprinkle cornmeal onto pizza stone.
  10. Slide crust onto the pizza stone and add toppings.
  11. Place pizza into oven for 12-15 minutes.
[caption id="attachment_6589" align="aligncenter" width="300"]pizza_healthyeating_food_recipe Easy Recipe For A Great Tasting Pizza[/caption]


Published in Lunch Recipes
Tuesday, 21 August 2012 14:15

Pass The Salt

[caption id="attachment_6387" align="alignright" width="300"]sodium_electrolytes_enduranceathletes Source: Pigeon Racing Pigeon[/caption] Pass the salt is a phrase I have not said in years.  A few years ago I weighed 35 pounds more than I do today and when I decided to get healthy and begin to rid myself of processed foods I threw salt, or really, sodium into that garbage can as well.  I knew that there was so much sodium in the packaged foods and the fast food 'burgers' I was eating and so my initial reaction was I did not need sodium at all and began to cook without salt.  I was having a blast in that I was tasting the ingredients and not the sodium as I was cooking.  I felt the weight coming off and the energy going up so I never thought about adding salt to my food and it has just not been a part of my diet. That is until Wednesday August 8th came.  That morning I went out and ran for 2 hour and 15 minutes.  I covered 14.5 miles that morning at a pace of 9:17/mile.  It was an aerobic run where I was not pushing the pace at all and ran comfortably as seen by my average Heart Rate of 151 bpm.  This was a great morning run but it was very humid.  I had taken a handheld with me that I could drink from every 15 minutes and provide my body what had been typical for me.  Approximately 250 calories with nearly 1400mg of electrolytes.  Perfect blend and never before any issues, that is until I went swimming that afternoon. My swim set that afternoon was to be 3900 yards with a 1000y set at threshold pace followed by 10x100 descending.  It was during the 1000 yard set that my legs started to feel a bit tight.  Then in the middle of the 10x100 the cramps hit and they hit hard.  I have swam through cramps before and they typically go away, but this time  they persisted.  At first so did I as I was not giving into the cramps.  I figured that if I was in the middle of Tempe Town Lake and needed to swim through cramps I would need to know how to do it.  I kept on going and then the calf cramps found their way into my toes and that is when I had to call it quits.  The cramps hurt so bad that I could barely stand and was thankful to be in the pool and not the lake. Yesterday I was at my chiropractor getting ART and other painful work done and we started chatting about my training.  I told him about this situation and he said immediately to me:  You need to put salt on your food since you are not eating processed or fast food.  He followed that up with the fact that I need to add calcium and magnesium supplements to my diet. I did a bit of research on leg cramps while swimming and the first item that popped up was dehydration.  With dehydration comes a shortage of electrolytes and being as I had run 2h15m earlier that day it began to make sense.  The other item that caused cramps during swimming is plantar flexing.  The more I thought about it the more it made sense that it was purely dehydration.  I typically drink 1.5 gallons of liquids per day and on this day I just did not replace all the calories and electrolytes that I lost during that run. With all this being said I am now going to add a bit of salt to my meals as I am cooking, and especially this week since this is taper week with a 70.3 coming up on Sunday.  The lesson here is to not just know your body but to know what you are putting your body through.  Every day and every run is not the same.  There are days that are hotter and more humid that others.  As I have said before recovery is the key to building up your speed because you get the proper recovery.  I did not recover well enough between the run and the swim and I paid for it. You can also read this post that I did back on March 22, 2011.
Published in Train
Thursday, 19 July 2012 15:46

The Sh*t I Do Eat

Yesterday I posted More Sh*t To Avoid which was a follow-up to Sh*t I'm Never Eating Again and one of the comments from Jeff Irvin over at Dangle The Carrot was to do a post on sh*t we can actually eat and that it would be a short post. With that in mind I am posting my dinners from the past week.  This is the foods that I do eat and an interesting thing occurred to me this week while I was following this diet.  I gained weight, and yes a part of that can be attributed to the Ultra-Sherpa'ing I did for Karen during her El Scorcho 50K.  I was eating to stay awake but in looking at my food journal I notice that I was incorporating a lot of whole grains in my meals.  Normally I may have a serving of whole grains per day, but that wasn't the case in the past week.  There were days where I had 3 servings (breakfast: slice of Alvarado St Rye Bread with sliced bananas.  Lunch: Sandwich on Alvarado St Rye bread.  Dinner: Tempeh Adobada with homemade tortillas made with whole wheat flour. Once I noticed this I adjusted my intake and dropped nearly 3 lbs in two days.  Amazing what a small change in your diet can result in. So the results from the announcement of D-Day: Determination Day are as follows:

  • Weight Loss: 4 lbs
  • Body Fat: Down 3%
  • Muscle Mass: Up 2 lbs

Things are taking shape for a good presentation at Rev3 OOB on August 26th. 

Published in Athlete's Plate
Monday, 30 April 2012 11:44

GI Distress....Oh Boy!

[caption id="attachment_5825" align="alignright" width="360" caption="They Should Probably Put the Potty In The Middle Again"]gidistress_race_training[/caption] GI distress finally hit me yesterday.  I'm not sure what it was but I am glad it happened yesterday which is 3 weeks prior to Ironman Texas.  I got started at 10:30am which is about 3 hours later than I would normally start as well as 3.5 hours later than the race will start.  I am hoping that this had something to do with it and not what I was consuming. I went out to the lake to swim 2.4 miles in my new race kit as well as the TYR Torque swimskin to see how it all worked together.  As soon as I got there I noticed a ton of sail boats but the were out pretty far.  What I finally noticed as the handful of people on jet skis.  This made me nervous right away because who knows if they know how to control them and whether or not they were drinking.  I immediately decided to that I was going to swim close to the shore line and go about 1/4 mile and turn around and do this repeatedly until I got the 2.4 miles in.  As soon as I started swimming I could feel just how cold the water was as well as the turbulence being created by the boats and the jet skis.  It was choppy enough from the winds but toss in the additional chop created by the boats and it was rough.  I swallowed a lot of water and after about a mile I decided to get out because the jet skis were getting closer and closer.  My safety was more important than getting in the 2.4 miles. Ass soon as I got out of the water I felt a rumble in my stomach.  Then it hit me, and I needed to rush to the bathroom.  I went to the baseball complex and with my luck the door was locked.  Really?  I got back in my car and rushed to a port of potty and I took care of it so to speak.  After I was done I started analyzing my breakfast which was the same exact breakfast before every long training day.  Bowl of granola with coconut milk, rick cakes with honey and sliced banana and a smoothie.  Except this time I had a second smoothie because I wasn't going to be starting until 10:30a and I think that along with the gallon of lake water I swallowed did the damage. The problem was that every time I had to let one go I was afraid for myself.  My stomach never felt like it was going to revolt but I had the fear of God in me.  As I was running I decided that my name for the run was going to be Gassious Clay.  I was just having the worst gas and air bubbles.  It was not a lot of fun but I slowed down and it started to  get better.  I got through the 3 hour and 40 minute run without anymore issues, other than some dehydration because there was not a lot of water out on the road. As is typical, when I run into a situation I go looking for some advice and head right to the inter-webs and Google it.  As luck would have it Competitor.com had an article about easing GI distress during a long race.  It made a lot of sense for the future, but I'm still not sure it was because of anything that happened other than the late start and having to change-up my breakfast habits.  If I had eaten my breakfast at 4am as usual and able to take care of my bathroom scenarios this would not have been an issue. That being said here are the 3 tips that were provided in the article: » Slow down. Yes it’s a race, but sometimes slowing down can actually save time in the long run: “One of the best pieces of advice that I’ve received is that it generally takes less time to settle an angry stomach than you’ll lose if you try to race through it,” Rapp says. Slowing down will lower your heart rate and allow more blood to get to your stomach for better digestion. » Tune In. Drink some plain water once GI troubles strike, advises Hoffman. “It can dilute the sugar concentrated in the stomach, and ease the acidic feeling some.” Rapp goes the opposite route and drinks Coke when things go awry, highlighting just how individual nutrition requirements are and the importance of experimentation in training. Both dehydration and overhydration are major causes of GI trouble, so try to listen to your body to determine if you need more/less fluids or perhaps more/less sodium. » Stop eating. This is a pretty general recommendation from all the pros. Even with a stomach of steel and a fueling equation that she sticks to like glue,  multiple 70.3 champion Kelly Williamson dials back on the calories and fluids when she starts to feel too full. Eating more when your GI system is struggling will only exacerbate the problem.


Published in Train
The playoffs are heading into the Divisional Championship this weekend and being a huge fan of the NFL I wanted to let you all in on who I think will win this weekend.  I will also let you know that when I chose teams this year or players for Fantasy Football purposes they were hit with the Curse of Baha 2012.  None of the players on my fantasy team made it through the season unscathed.  Just ask Big Ben, Stephen Jackson, Peyton Hillis or  Roddy White. Last week I went with my gut on the games and chose:  NY Giants, Cincinnati, New Orleans and Pittsburgh.  I came away from the weekend 2 for 2 but I know that I can do better with my picks so this week I am going away from my gut on the teams and going with the food of the city....this is after a 'foodie' blog right?  It says so in the banner on the right hand side. The games this weekend in chronological order are (Home Team Bold - Spreads by bodog.com, not that I condone gambling even with offshore accounts):
  • Saturday 4:30p EST San Francisco v New Orleans (-4)
  • Saturday 8:00p EST New England (-14) v Denver
  • Sunday 1:00p EST Baltimore (-9) v Houston
  • Sunday 4:30p EST Green Bay (-9) v New York Giants
Game 1 - San Francisco v New Orleans San Francisco is home to a seafood dish called cioppino.  This is a stew/soup that is tomato based and has all kinds of seafood in it.  Can you go wrong with a bowl of steaming seafood in a tomato based stew on a cold day in San Fran?  You probably couldn't but can you go wrong with a bowl of Jambalaya?  I mean you can't go wrong with either can you? For me this choice boils down to substitution.  In the cioppino I cannot readily substitute for the seafood to appeal to my vegetarian diet but with jambalaya I can.  Instead of putting chicken and sausage in I can add in mushrooms which have a meaty texture and even crumble tempeh to give that sausage like consistency. My Pick:  New Orleans Game 2 - New England v Denver Denver has Tim Tebow going for it, and I'm not sure that the team needs more than that right now but when it comes to food Denver is famous for its omelet.  The Denver omelet is filled with diced ham, green peppers, onions and cheese.  New England (or Boston) is known for a couple of items with one being the Boston Baked Bean but the other would be the New England Clam Chowder.  Since the Patriots don't actually play in Boston we will use the New England Clam Chowder dish as their representative. Again, this choice comes down to substitution and with the clam chowder there really is no substitute for clams.  Plus the cream based soup just doesn't have the same pull as the omelet.  I mean when you think about eating breakfast or brunch the omelet is a staple.  Filled to the brim with vegetables, and again substitute mushrooms for the ham, and you are golden.  Serve the omelet with a side of sweet potato hash and this is an easy pick. My Pick: Denver (Plus Denver has Tebow.  Nuff Said.) Game 3 - Baltimore v Houston Baltimore is another town known for seafood.  You have the crab cake or the clam bake.  Either one is a staple in the Baltimore area and can be chosen to represent the city.  Houston is a Texas town and Texas is known for its BBQ.  That BBQ could be brisket or it can be as simple as steak on the grill.  In this game I am torn.  I don't eat either food and neither has a simple substitute.  I could exchange crumbled tempeh seasoned and pan fried to resemble a crab cake, as long as I put a lot of Old Bay seasoning in the bread crumb mixture I think it would come out excellent.  For a steak I could grill a Portabello mushroom or again marinate a block of tempeh and then grill it to resemble a steak. Tough choice here but in the end I think that the pan frying of a tempeh crab cake would come out better than a grilled tempeh steak.  I have made tempeh steak before and it was very good but the consistency is not like that of steak, where as if you crumble the tempeh it would resemble the texture and consistency of jumbo lump crab. My Pick: Baltimore Game 4 - Green Bay v New York Giants You may know that I'm originally from New York as I have mentioned it once or 1,000,000 times but I will not let that affect my pick here.  I am taking all gut and thought from this game picking challenge.  New York is famous for a variety of foods from pastrami sandwiches at Katz's Deli to Ice Cream at Serendipity, but I am going with pizza.  The arguments between Chicago and New York are always over the pizza and never about smoked meat sandwiches.  In Green Bay, people will jump on the cheese bandwagon immediately but that is too broad.  Let's instead focus on the boiled in beer bratwurst.  When you think of sausage being boiled in beer then served on a soft bun with a side of french fries your mouth should water. For me this was a very simple choice.  Again, I could substitute tempeh or tofu or even seitan for the bratwurst and serve it with onions and mustard.  The problem is that with pizza I don't have to substitute and can actually ADD to it instead of subtract.  Add mushrooms, spinach and onions to a slice and you are golden or just eat it plain. My Pick: New York Giants So come Sunday night we will be looking at Championship Sunday knowing that the Denver Broncos will be traveling to Baltimore where T-Suggs and Ray Lewis will try to make Tim Tebow cry.  The other game will feature the New York Giants visiting the Big Easy and playing the New Orleans Saints. [flagallery gid=2 name="NFL Picks"]

Do You Agree With My Picks?

Who Do You Think Will Be Playing On Championship Sunday?

Published in Uncategorized
Thursday, 09 June 2011 13:32

Athlete's Plate - June 9, 2011

Our new logo is still being worked on so that it can be shown bigger than the size you saw last week.


This week I am happy to present an Athlete's Plate to somebody who has his priorities in order, from my perspective.  This blogger, nominated by Barbie, is a runner who practices yoga.  He is also into kayaking and camping, but it doesn't end there.  He is a recycler, gardener, energy conserver plus he likes espresso.  I was very impressed when I was going through his site because everything that is preached he practices.  Not only does he practice it but he is passionate about it as well and I find that invigorating.

The blogger I am talking about is Vern Myers and he runs the blog Running Green.  We can all take a lesson from Vern and apply one of his concepts to our life and help to make it a better place for our children's children.


Breakfast - Camping Cakes

Ingredients: 3/4c Soy Flour, 3/4c Brown Rice Flour, 1 banana (smashed), 1/2c HoneyMilk (vanilla or honey flavored), 1 flax egg, 2tsp baking powder, 1tbs baking soda, 1/4c pecans (chopped), 1/4c dried cranberries Servings: 8 pancakes 

  1. Combine flours, baking powder and baking soda in a bowl.
  2. In separate bowl combine milk, banana and flax egg.
  3. Add wet to dry and fold in pecans and cranberries.
  4. Heat up griddle and apply some cooking spray.
  5. Using a 1/4c measuring cup pour batter onto griddle.
  6. Once pancakes begin to bubble wait a few more minutes and then flip over.





AM Snack - Gardening Granola Bar

recipe from allrecipes.com

Ingredients: 2 cups quick-cooking oats, 1 cup old-fashioned oats, 1/2 cup pumpkin seeds, 1/2 cup slivered almonds, 1 cup mixed nuts, 1 cup dried cranberries, 1 (14 ounce) can sweetened condensed milk Servings: 24 Directions:

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a 13x9-inch pan with lightly-greased parchment paper; an inch or so of parchment paper should stick up on 2 sides to form lifting handles.
  2. Mix the quick-cooking oats, old-fashioned oats, pumpkin seeds, almonds, mixed nuts, cranberries, and sweetened condensed milk together in a bowl; spread into the prepared pan, evenly pressing into the corners and out to the sides.
  3. Bake in the preheated oven until the edges are golden brown, 20-25 minutes, using slightly less time for chewier bars and slightly more time for crunchier bars.
  4. Allow the the bars cool for 5 minutes in the pan before using the parchment paper to lift them from the pan. Use a sharp knife to cut into bars. Let the bars cool completely and store in an airtight container.


Lunch - Guitar Gazpacho

 Ingredients: 2 cups watermelon, 2 cups orange juice, 2 tablespoons extra-virgin olive oil, 1 seedless cucumber (diced), 1 small yellow bell pepper, (seeded and diced), 1 small red onion (diced), 2 medium garlic cloves (minced), 1 small jalapeno pepper, (seeded and minced), 3 tablespoons fresh lime juice, 2 tablespoons chopped fresh parsley, basil or cilantro, Salt and freshly ground black pepper Servings: 6 Directions:

  1. Process 1/2 cup of watermelon, along with the orange juice and oil, in a blender or food processor until pureed.
  2. Transfer to a medium bowl, along with remaining ingredients.
  3. Season with salt and pepper to taste.
  4. Refrigerate until ready to serve. (the longer it sits the more the flavors meld)


PM Snack - Espresso Brownies

Ingredients: 1c canned black beans (drained and rinsed), 1/2c turbinado, 3tbs canola oil, 4tbs unsweetened cocoa powder, 1 ripe banana, 2 tbs espresso, 2 tsp pure vanilla extract, 1/2 c soy flour, 2 tsp baking powder, 1/8 tsp salt, 3/4 c semi-sweet chocolate chips, 1/2 c walnut pieces Servings - 16 Directions:

  1. Preheat oven to 350 degrees.  Grease 8″ square baking pan and set aside.
  2. In a food processor, combine black beans, sugar and oil, and blend until smooth.  Add the banana, espresso, and vanilla and blend until smooth.
  3. Scrape the mixture into a large mixing bowl.  Add the flour, baking powder and salt and mix until smooth.  Stir in the chocolate chips and walnut pieces.
  4. Scrape the batter into the prepared pan.  Bake until a toothpick inserted into the center comes out clean (25 to 30 minutes.)  Let cool completely in the pan on a wire rack, then refrigerate for several hours before cutting into squares.


Dinner - Stuffed Greek Yoga Yam

Ingredients: 1 yam, bunch of spinach, 2 pepperoncinis (chopped), 1/4c feta cheese, 1/8c kalamata olives (pitted and chopped), 1/4c red onion, 1/4c cucumber (chopped), 1Tbs olive oil Servings: 1 Directions:

  1. Preheat oven to 350*.
  2. Poke holes in yam with fork and place in center of oven and bake until slightly soft.
  3. In a heated nonstick pan saute spinach in 1tbs olive oil until wilted.
  4. After spinach is wilted put in a bowl and combine with remaining ingredients and set aside.
  5. Scoop out the meat of the yam and combine with other ingredients.
  6. Place stuffing back into shell and serve with Naan.
Published in Athlete's Plate
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