Is Creatine Worth The Hype

CREATINE - IS IT JUST FOR THE GYM BUFF? OR SHOULD YOU BE TAKING IT?

29 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES

Creatine
Worth the hype or should we leave it to the gym junkies?

Let me be honest with you, I have always thought that this was a supplement only needed if you wanted to go through a ‘bulking phase’ at the gym. I’ve had people around me take it for years, but it’s never really appealed to me because of all I’ve heard about the water retention it can cause and I’ve never been in a true ‘bulk’ phase. So I just honestly assumed it wasn’t for me.

However… It's come to my attention recently about all the other incredible benefits this simple supplement has to offer, so needless to say I am giving it a go.

WHAT IS CREATINE

So what is creatine? Creatine is an organic (naturally occuring compound) that facilitates ATP recycling, which is just a fancy way of saying it enhances athletic performance because more creatine stored in the muscle means there’s more energy available to that muscle.
*ATP = adenosine triphosphate, your body’s source of energy.

Creatine is actually one of the most researched supplements in the world, it’s been studied for over 50 years, proven to be 100% effective for brain function + muscle development and it has been shown to have a variety of other benefits including:

-  Supports brain function
-  Energy production
-  Improving bone density
-  Reduces muscle wasting
-  Provides neuroprotection
-  Improves memory + cognitive function
-  Supports rehabilitation from injuries
-  Improves hydration of cells
-  Lowers myostatin levels
-  Promotes anabolic hormones
-  Helps to lower blood sugar
-  Improves performance
-  Supports methylation
-  Supports sperm, eye, digestive and skin health

Dosing wise, it’s recommended you take between 2 - 5g of creatine monohydrate, which is what I’ve been doing for the past 2 weeks using something called Swoly. This is a gummy form of creatine monohydrate and 4 of their delicious bears actually gives you the recommended 5 grams.

FINAL THOUGHTS

A lot of the complaints about creatine are about the powder and how it doesn’t really taste all that great or mix well, so for me this was a no brainer to start with. I love the taste of the Swoly, the sugar intake is low, and because I take them post workout, I just take them into account towards my carbs. One thing I really wish they would alter in this product is getting rid of the artificial flavouring, for this reason, I’ll be switching to the powder mostly once I finish this jar.

It’s too early for me to say I’ve really noticed a difference, but I will keep you posted - also, research doesn’t lie, so I’m sure it’s doing something and I do feel mentally clearer on the whole..

Creatine is cost effective, and safe and on the whole there are a whole lot of pros, and no cons (in my opinion). Just make sure you stay hydrated with both water and electrolytes, and ideally optimise the timing so you get it post workout.

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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How I Lost 10lbs With Ease

HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD

11 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES

I am the leanest, lightest, happiest, and healthiest I have been in almost a decade…

And it isn't from being on a diet or doing a protocol or a whole host of supplements that I've been taking. It’s from mastering the basics

HOW I MASTERED THE BASICS

  1. Regulating my nervous system
    I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck in fight-or-flight, burning glucose only.
  2. Eating real foods 80% of the time
    I fundamentally believe food is medicine and we can use it to heal and change our bodies for the better. Of course, everything in moderation, which is why I aim for at least 80% whole foods.
  3. Finding my community
    Having been surrounded by an incredibly supportive and loving community, I’ve had the chance to make connections to fulfil me and help me on my journey.
  4. Drinking 3+ litres of water a day
    This might seem like a lot (I know everyone tells you to stop at 2 litres), but hydration is the single most important thing for your body to function. You need to keep yourself hydrated to shed excess weight, too.
  5. Apple cider vinegar before meals
    This is incredible for avoiding a blood sugar spike (which would normally signal to your body to store more fat over time), as well as reducing blood sugar dips, stabilising your appetite, too.
  6. Moving my body in ways I love
    I’ve always loved training in the gym, BUT there are also other ways in which I move my body daily. I absolutely love walking or doing a soul cycle class. It’s all about balance and finding what works for you.
  7. Listening to my body, always
    I trust in what my body asks for, whether that’s an extra rest day, certain food, practising gratitude and self-care. Most importantly, I give my body the respect it deserves and never talk down on myself!
  8. Spending time in nature
    Absolutely nothing beats getting some sun and fresh air, grounding yourself in nature, and getting some movement in at the same time, too. It’s the most fundamental way to heal, recover, and reduce stress.
  9. Starting my day with movement
    Okay, I talk about how much I love working out but seriously, my favourite thing to do is start my day with any type of movement. This kick starts your metabolism, supports blood sugar levels, and boosts your mood!
  10. Prioritising NEAT every single day
    NEAT stands for non-exercise activity thermogenesis, and refers to ways in which we expend energy aside from exercise-related activity, for example things like walking, cooking, or gardening.
  11. Practising gratitude daily
    And finally... maybe the most important thing for me, and I couldn’t have shed those 10 lbs without this. Gratitude practices help me stay centred and in tune with myself. Plus, this helps reduce stress (cortisol) levels, which as I mentioned is one of the main things you need to prioritise to burn body fat.

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽 The people I had the blessing of meeting The connection, joy and pure love that was in the roomThe wisdom, knowledge, growth that was shared Was something rather remarkable On the 14th – 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by …

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WHY I’M DRINKING COFFEE AGAIN… 27 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES After a 6+ year hiatus 😅 If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine What you may not be aware of is WHY Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion Wake up – black coffee before opening the gym Drive to uni – energy drink During lectures – energy drink Driving home – energy drink to stimulate me …

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BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS –  2 eggs –  ½ cup cooked quinoa–  3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)–  ⅓ avocado –  2 stalks of kale stem removed–  1 tbsp. sunflower seeds–  1 tsp. olive oil–  3 spears of asparagus, …


Is Sugar Really That Bad For You

IS SUGAR REALLY THAT BAD FOR YOU?

19 / APRIL / 2023
SHEREE'S HEALTH DIARIES

Sugar is such a controversial topic in the health and wellness world. The truth is, sugar is sugar, regardless of its form or name (IMO). And consuming too much sugar can have a detrimental effect on our gut health, leading to digestive issues and inflammation in the body.

Unfortunately, there are many different names for sugar, which makes it difficult to identify in the ingredient list of food products. Common names for sugar include agave, cane, caramel, maple syrup, and coconut sugar. However, it's important to understand that they all contain a high amount of fructose, which can be damaging to our bodies in excess.

Consuming too much sugar can cause an overgrowth of harmful bacteria in our gut, leading to inflammation and a weakened immune system. This is why it's crucial to be mindful of our sugar intake and choose whole, natural foods that are low in added sugars. By understanding the various names for sugar and being more mindful of our food choices, we can take control of our gut health and overall wellbeing.

ADDICTION TO SUGAR

Did you know that sugar can be more addictive than cocaine? It's true! When we consume sugar, our brains release dopamine, a neurotransmitter associated with pleasure and reward. This flood of dopamine can create a feeling of euphoria, which can lead to cravings for more sugar. Studies have shown that sugar activates the same areas of the brain as drugs of abuse, such as cocaine and heroin. In fact, in one study, rats were given the choice between sugar water and cocaine, and they chose the sugar water every time. This suggests that sugar may be even more rewarding and addictive than cocaine. Crazy right!?

But the problem with sugar addiction goes beyond just cravings and pleasure. Over time, consuming too much sugar can lead to a host of health problems, such as hormonal imbalances, bacterial overgrowths in the gut, poor sleep, lethargy and fatigue, as well as obesity, type 2 diabetes, and heart disease. By reducing your sugar consumption and making healthier choices, you can improve your overall health and wellbeing.

INCREASED SUGAR CONSUMPTION + WHAT YOU CAN DO

This may surprise you, but you could be consuming more than 35 kilograms (77 pounds) of sugar per year without even realising it! Statistics suggest that as recently as 100 years ago, the average person only ate around 1 kilogram (2 pounds) of sugar per year. Now, it is reported to be about 35 kilograms (77 pounds) per person, per year! That is 35 times more sugar than what our (great) grandparents were eating, and it's unlikely that the increase is from an extra consumption in vegetable intake.

The increase in sugar consumption is mainly due to hidden sugars, processed sugars, and overconsumption of them. The condiments from the grocery store, tinned foods, and even bread sometimes contain added sugars. This is why it's so important to learn the balance when it comes to sugar, as you may be consuming far more than you realise.

If you want to detox your body from sugar and support your body in sleeping better, increased energy, improved moods, more balanced hormones, and a happier gut, join me in the 30-day sugar-free sprint. This program can help you reduce your sugar intake and improve your overall health and wellbeing. Check out the link here for all the details.

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Should You Have Cheat Meals

SHOULD YOU HAVE CHEAT MEALS

19 / OCTOBER / 2022
SHEREE'S HEALTH DIARIES

Should I have cheat meals or a cheat day? Where do treat foods fit into my meal plan? 🍩

This is a question I often get asked as a nutritionist, and my answer may come as a surprise to you…

Long story short, I am not a fan, anyone who’s worked with me, will understand why I don’t believe in TREAT or CHEAT MEALS! 🙅🏼‍♀️👎🏽 But let me share exactly why with you…

WHY I DO NOT BELIEVE IN "TREAT OR CHEAT MEALS"

Firstly, from a personal note I suffered from an eating disorder for over 3 years and I find words like these very triggering. 😓 In fact, it was from being so restrictive with my calories and feeling like it had to be an all or nothing approach that contributed massively to my eating disorder.

Now, you may not have been there, but the majority of women I work with, do have an unhealthy relationship with food, whether that is binge eating, under eating, stress eating, boredom eating… you name it.

And when we have a ‘treat’ and label it as such or ‘cheat’ it often adds to the guilt around the food. We have to be so mindful of the words we use with ourselves… Food language is another massive issue but I will leave that ted talk for another day.

Secondly, I am a huge believer in INTUITION + BALANCE! ⚖️ Your body is intelligent and whilst you may get a hankering for some chocolate the week before your period, this isn’t your body working against you (believe it or not)

It is actually often a sign we need some extra magnesium (the beautiful nutrient that helps with stress and cramps and we don’t eat enough of), and chocolate contains magnesium so this is why we can crave it.

SOLUTION: get a high quality magnesium supplement that you take daily, and if you still want the chocolate before your period, enjoy it… mindfully!

In terms of the BALANCE factor… we have to learn to put things into perspective. Remember that all or nothing approach and restrictive dieting is not a long term fix… instead, look at your entire week and see how BALANCED it is.

I teach my clients to look at it this way… Your average person eats 35 meals a week! 🤯 (3 main meals and 2 snacks)... so if you have 2 - 3 meals ‘off’ a week, it’s really not the end of the world is it!

From personal experience and with clients I have found treat foods or cheat meals often leads to overindulgence, bingeing and guilt 😣🍫

Have you ever found yourself saving up for a ‘cheat meal’ only to feel completely sick 🤢 afterwards because you ate waaaay more than you normally would out of fear of not getting to eat it for another week/month etc? 😫

In all honesty, this used to be me, I’d wait till Saturday evening came around, and then binge on burgers or pizza, ice cream, chocolate and lollies. 🍔🍕🍬🍫

Then I’d feel so guilty, I would go and purge to make myself feel better. 🤮

Not everyone is like this, but it is very easy to get into the mentality of restriction then bingeing, so I would rather discourage it. 👎🏽

WHAT I DO RECOMMEND

Simply listening to your body, planning ahead with your social calendar 🗓 , and enjoying meals as you want, when you want within moderation completely guilt free is totally FREEING! 🙌🏽

Ditch that diet mentality, if you’re out for dinner and you want a wine 🍷 or pasta 🍝 … get it (if you want it, and ENJOY IT)!!

The only time I suggest we rain it in, is if this is your everyday life. We want to be eating whole real foods at least 80% of the time. 🍏 Think moderation, and intuition as well as freedom! And remember, progress over perfection! ✨

I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!

P.S. I am hosting a MASTERCLASS on how to heal your relationship with food… click here to find out more!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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SHOULD FEMALES BE INTERMITTENT FASTING? 21 / SEPTEMBER / 2022 SHEREE’S HEALTH DIARIES This is definitely one of my most …


Should Females Be Intermittent Fasting

SHOULD FEMALES BE INTERMITTENT FASTING?

21 / SEPTEMBER / 2022
SHEREE'S HEALTH DIARIES

This is definitely one of my most commonly asked questions, is fasting healthy for women, should I be fasting as a female, what kind of fasting is okay for females?

You get the picture…

Well, I have a pretty direct opinion on this, and the research to back it.

HOW FASTING EFFECTS WOMEN

You may not know this, but females run COMPLETELY differently than males in terms of biology (particularly hormones)

Aaaaand… this has a MASSIVE impact on what ‘diets’ work (or don’t work for your body)

As a female, your sex hormones progesterone and estrogen play a major role in your metabolism and your ability to shift weight.

However these are greatly influenced by your stress hormone cortisol, and your blood sugar balancing hormone insulin, which play an even bigger role in weight loss.

If you fast on a daily basis as a female, you are communicating to the body that there isn’t enough food left in the world (hello survival response).

This then increases your cortisol levels, throws your blood sugar out of balance in order to try to preserve energy (in this case store FAT)

It ALSO communicates to your body that it is not safe to reproduce at this time and so it shuts down or reduces production of your reproductive hormones (estrogen and progesterone)

So, not only are you storing more fat, but you are now more likely to skip ovulation leading to PMS, mood swings, anxiety, period pain, tender breasts and other hormonal imbalances to name a few!

This is why I DO NOT RECOMMEND INTERMITTENT FASTING for FEMALES!!

WHY DON'T WE KNOW ABOUT THIS?

The unfortunate thing is, in most scientific research in the health and wellness field, especially around weight loss is done on MEN, then a small part on post-menopausal women

Which means that menstruating females (aka if you get a period) are left out of studies!

In fact it has been said that females of reproductive age make up only around 4% of the literature when it comes to health, wellness and weight loss!

Which is just crazy if you ask me! The only time a female should be doing IF is when she is post-menopausal because then you no longer have a cycle that is changing your hormones day to day!

If you want to know how to REALLY boost your metabolism, shift stubborn weight AND balance your hormones, my 12 week program will teach you how to do exactly that.

I have had a number of women actually go through my program who couldn’t believe how much better they felt ditching the fasting and eating more (and shifting weight as a result).

I dunno about you, but I definitely enjoy my food, so getting to eat more has always appealed to me, the key is to know how to eat for your body, and this is exactly what I teach you in Reclaim Your Radiance!

I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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5 REASONS YOU’RE GETTING PERIOD PAIN 14 / SEPTEMBER / 2022 SHEREE’S HEALTH DIARIES THESE 5 THINGS CONTRIBUTE SIGNIFICANTLY TO …


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HOW TO GET UNSTUCK IN ACHIEVING YOUR GOALS 31 / AUGUST / 2022 SHEREE’S HEALTH DIARIES Contrary to popular belief, …


Bikini Body Truth

BIKINI BODY TRUTH

27 / JULY / 2022
SHEREE'S HEALTH DIARIES

Bikini Body 👙 ... is there really such a thing? ⁣

There is so much pressure from social media, magazines, outside influences like our social circles or partners, or even family which eventually become internal pressures. ⁣

However, we are getting so much wiser around this issue. We identify that what you see plastered over all forms of media is photoshopped and edited and unrealistic for the majority of the population. We have the advocates for all you need is a bikini and a body, embrace the skin you’re in, love yourself and wear what you want when you want. ⁣

If you ask me, the main thing we need to focus on when it comes to this is bringing down the internal pressures we give ourselves, and bringing down the judgement we pass on ourselves.

So let’s make the beach, the pool, the bathroom, the bedroom, the gym, the mall, every mirror or reflection or photo you ever see in your life a judgement free zone. ⁣🙏

THE MINDSET SHIFT

If we are so willing to accept and encourage others, why can’t we offer the same kindness to ourselves. We decide what’s beautiful in our minds, not social media, and not magazines. ⁣

I know when I see a girl in a bikini, any shape or size I bring about admiration, not judgement, in my head it’s a ‘you go girl’ or ‘I love that bikini’ rather than a she shouldn’t be wearing that.

Not one single body is perfect, that’s merely how society has depicted it for us. What’s beautiful no matter your shape or size is your true self. ⁣

We all have things we aren’t 100% happy with, we all have imperfections, but it’s what makes us human and unique! If you really are unhappy with your body, take some action. I don’t just mean go to the gym or eat healthier. I mean work on your mind! Bring kindness instead of judgement and make changes to your lifestyle if it will help! ⁣

It is when we remove this judgement we can learn to stop judging ourselves. I accept my body and thank it for all it goes through on a daily basis. I love it because it is my one true home. I have shifted my mindset from hate to love, from judgement to kindness and you can too! You just gotta flip the switch!

However, I get it… even when you do the work around loving yourself more, sometimes guilt can come up because you ask the question, how can I love myself and still want to change?

This is something that could do with incorporating a little bit of a new perspective. I want to let you know it’s okay to strive to achieve something, it’s okay to know that you’re capable of more. The biggest thing is accepting and loving your body every stage of the process. ⁣

Whilst I definitely advocate for body confidence, and self love I think it’s also completely fine to have goals and be wanting to work towards your best physique possible. I often find people take one of the two extremes... either all self love or all about the shred. There’s actually a middle ground that you can sit in too! ⁣

You can have BOTH!

ACCEPTANCE IS KEY

Take me for example. Am I where I want to be with my body right now? Hell No! I have goals, I do want to have more of a toned stomach and leaner legs, grow my hamstrings and my shoulders. I have something to work towards and strive for.

However... ⁣

Do I love my body for how far it has come and appreciate all it does for me day in day out? Hell Yes! ⁣🙌

Acceptance is the Key! Accepting my body for the way it is right now allows me to be comfortable and confident in my own skin. After all... we decide what’s beautiful right? ⁣

I’m a fish, I love the water, always have and always will. I wear a bikini because I want to swim, I want to tan, I want to be able to have fun in the skin I’m in... And I can do this with complete comfort, even though I may not be where I want to be 100% in my physical goals. It’s important to be happy with where you’re at, rather than always looking to where you want to go. ⁣

So, rather than hating your body because it’s not where you want it to be right now, love it, show it respect for all you put it through and know that the positivity and love you are showing it will help you get to your goals a lot quicker. Make a plan, but embrace the journey rather than chasing the destination!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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BIKINI BODY TRUTH 27 / JULY / 2022 SHEREE’S HEALTH DIARIES Bikini Body 👙 … is there really such a …

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Why You Need To Be Pooping Daily For Weight Loss

WHY YOU NEED TO BE POOPING DAILY FOR WEIGHT LOSS

22 / JUNE / 2022
SHEREE'S HEALTH DIARIES

LISTEN UP… 📣 If you are not pooping 💩 daily, it’s time to sound the alarm bells 🚨🚨🚨

Particularly if you want to shift weight, support your hormones or just be healthy in general. 😅

WHY DAILY BOWEL MOVEMENTS ARE SO IMPORTANT

One of the biggest issues I hear about from clients is irregular bowel movements, specifically constipation. 

Now, I know this isn’t fun to talk about or admit, but if you let this fester over time it can cause havoc in your body. 😱🥺

Think about it this way, your bowel movements 💩 are one of the ways your body eliminates toxins ❌- TOXINS (aka a substance that is harmful to your body)

If you aren’t eliminating these toxins through your bowel movements 💩 at least once a day you are essentially just letting them sit there ready to be reabsorbed. 😵

I like to think about it as a bus 🚌 (stool) travelling down a road (your intestine) with a bunch of passengers 👩🏼‍🤝‍👨🏾 inside (the toxins)... If the bus is moving at a steady pace those passengers are going to get to their destination on time 🙌🏽🥳, however if the bus is stopped the passengers are able to get off the bus and go for a wander 😱👩🏼‍🤝‍👨🏾

Passengers don’t jump out of a moving bus, and we don’t want your toxins going on a walkabout back into your bloodstream only to be stored in your body again. 🙅🏼‍♀️🙅🏼‍♀️
Because when this happens, they wind up in a fat cell and become hard to move (therefore the body fat becomes hard to move)🤦🏼‍♀️

TIPS ON SUPPORTING MOTILITY

Is all of this making sense so far? 🙌🏽🥰

Your motility (bowels moving daily) is KEY 🔑 to your toxin excretion 👌🏽

So how do you support your motility?

-  Make sure you are drinking plenty of water (at least 2L per day) 💦

-  Eat a variety leafy green vegetables 🥬 - these should be in at least 2 of your main meals

-  Add some nourishing carbohydrates like sweet potato, potato🥔pumpkin or rice to your main meals to help bind the stool together so they are much easier to pass ✨

If you want further support with this, check out my 4 Week Gut Reset here! 🥳🥳🥳 I teach you step by step how to detox your body and get your bowels moving regularly?

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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WANT A HEALTHY METABOLISM? 🙋🏼‍♀️TOP 3 FOODS FOR THYROID HEALTH! 29 / JUNE / 2022 SHEREE’S HEALTH DIARIES Your thyroid …


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