Amila Gamage Wickramarachchi Posts

5 Benefits of Subscribing to a Fitness-Inspired Pre-Made Meal Delivery Service

If you desire to eat healthy and get fit, you have to be disciplined and put in the work. Part of this discipline involves cutting out junk food, processed sugars, snacks, and all those meals that are bad for you. It also entails eating healthy and incorporating an effective exercise regimen into your lifestyle. Gladly, there are a variety of healthy pre-made meal delivery services that can help you achieve your fitness goals. You needn’t go the full mile on your own.

Benefits of subscribing to a fitness-inspired pre-made meal delivery service

Here are 5 benefits to subscribing to a fitness-inspired pre-made meal delivery service:

  • Helps accelerate your fitness goals

Pre-made meal services contain a variety of recipes that help promote fat loss and muscle growth. In addition, these meals are fortified with all the key macronutrients needed for growth. These nutrients include proteins, carbs and fat. Some people believe that adding fat into your meal regimen isn’t good for you – this is a façade. Fats are just as important to the body as any other key nutrient. If you consume it in appropriate proportions and make it part of your balanced meals, you’ll certainly achieve the fitness level you’ve been yearning for. Proteins help to increase lean muscle mass, and carbs will provide you with enough energy to carry out you workout routines.

  • You get fresh, healthy meals

We all desire to consume fresh food prepared in the most hygienic conditions. Pre-made meals are prepared by qualified chefs and are quite delicious. When you subscribe to a meal delivery plan, all your meals are cooked, packed and delivered to you within the same day. So if you’re tired of eating leftover food for lunch, try subscribing to a fitness-inspired meal plan.

Benefits of subscribing to a fitness-inspired pre-made meal delivery service

  • The meals are incredibly affordable

You don’t have to pay an arm and a leg for pre-made food. Most fitness meals these days are inexpensive. In addition, you won’t have to spend hours shopping for food, preparing and cooking it. You’ll be eating healthy, nutritious food at a subsidized cost – it’s a rarely delightful deal for fitness enthusiasts worldwide.

  • There’s a variety to choose from

Each pre-made meal is vastly unique. If you’re tired of consuming chicken and fries, fitness-inspired meals might offer a rejuvenating change to your diet. You can choose from a wide assortment of nutritious delicacies offered by an array of fitness meal services. Subscribe to a pre-made meal delivery service that offers custom-tailored meal plans that meet your preferences.

Benefits of subscribing to a fitness-inspired pre-made meal delivery service

  • Delivery to your doorstep

You don’t have to walk for miles just to get a taste of good food. Simply get someone to deliver healthy food to your doorstep. Delightfully, you can get a variety of fitness muscle meals delivered to you free of charge – you don’t need to spend unnecessary expenses on transportation. The meals are sourced from local ingredients, prepared by a qualified chef under the most hygienic conditions and delivered to your house. That’s a pretty convenient way to eat healthy and get fit.

These 5 benefits will hopefully prompt you to subscribe to an exquisite pre-made meal delivery service.

List of 10 Free Online Courses

A lot of people find it difficult to get free online typing lessons which they can make use of in educating their kids, wards or students on the basics of typing but that will be dealt with in this article. These typing courses are provided to you from kidstyping to ease your task.

This list of free typing lessons will provide you with the best courses available to beginners, amateurs, intermediate and experts. These typing courses from kidstyping will help in mastering speed and accuracy if there is already a basic knowledge in basic typing skills.

free online courses

Let’s take a look at these typing courses from kidstyping

1. Free Typing Lessons at Typing.com

These courses are perfect for anyone learning to learn typing, beginners, intermediate or advanced typists. The courses are designed for kids and can even be of help to adults. It is fantastic for speed and accuracy.

2. Free Typing Lessons at Speed Typing Online

This provides fantastic courses which are made up of 17 lessons that allow adept learning of all letters on the keyboard. Advanced levels help learners string these letters into words.

3. Free Typing Lessons at Dance Mat

This helps to teach typing in a fun way. It makes use of funny animal characters and colourful games to make the lessons engaging. It is basically designed for elementary-aged children.

4. Free Typing Lessons at TypingClub

This may still be the provided of the highest number of online courses with over 100 lessons. It will help learners learn all the keys on the keyboard and help them train their speed and accuracy.

free online courses

5. Free Typing Lessons at Sense-Lang.org

This course provides 16 lessons which allow you learn at your own pace. It allows learners make use of their own text in practicing. Each lesson utilizes an animated keyboard for guidance.

6. Free Typing Lessons at E-Learning for Kids

This course helps to properly incorporate fun and learning. It provides typing lessons which are centered around a nice storyline. It features games and rewards to keep learners motivated.

7. Free Typing Lessons at GCFLearnFree

The courses here are designed for adults without any form of typing skills. It teaches how to press keys and string words and allows for practice. It teaches only the basics.

free online courses

8. Free Typing Lessons at Touch Typing Study

It provides over 15 lessons which are available in different languages. The courses utilize different keyboard layouts, games and even speed tests. It helps to practice speed and accuracy.

9. Free Typing Lessons at Peter Online Typing Course

This course provides 18 lessons which are designed to teach learners how to use every key on the keyboard. It will help learners with learning exercises on how to use the fingers better.

10. Free Typing Lessons at Big Brown Bear

This course has 14 typing lessons that educate learners on how to use all keys on the key board. It makes learning easier by displaying words on a single line instead of paragraphs. This way it is able to help the learner concentrate on one word at a time. It can also allow you train for speed and accuracy.

How Auto Repair Shops Phone Answering Can Impact Business

Auto Repair Customer Interaction

There is a very old saying that is as relevant today as when it was first uttered, that first impressions count. This is especially true within the auto repair business, where customers have long held the suspicion that your average auto shop is going to bill you for as much as they can, while not necessarily doing everything on the list. People who have a problem with their vehicle are quite likely to be stressed out about it, especially if it is needed to get to work, or deliver and collect the kids from school. What they are looking for when they call the auto shop is for a friendly, professional and helpful voice at the other end of the phone.

How Auto Repair Shops Phone Answering

The Major Problems Customers Experience

Every business has busy periods, and that is normally when the phones suddenly start to ring incessantly. This can seem to the workers be an annoying distraction, but each phone call  is a potential customer, who are after all, the very lifeline the business depends upon, and should be treated with courtesy and respect. People receiving a brusk reply, or trying to hold a conversation with someone in the workshop, where they cannot hear because of the noise in the background, will not be impressed. What is equally bad of course, is when no one picks up the phone, because very few people these days will leave a voice message and realistically expect a prompt return call, they are more likely to just ring the next number on their list.

Cars Break Down at Inconvenient Times

Maybe it is just coincidence, but cars have a wicked tendency to break down at the most inconvenient times and places, often outside of normal working hours. Such stranded potential customers want to talk to someone about booking it in repair right now. Having to wait until you open tomorrow is probably not going to work for them, and it certainly doesn’t work for you, because you just lost a customer. This is where utilising the services of a professional telephone answering service can give you a serious advantage. While you and all your competitors are closed, your calls are directed to staff, dedicated to your account, and thus able to answer with the same greeting as your shop provides during the day. With the questions and prepared answers your own staff use, and with the same people answering each time, their voices will soon become as familiar to them as your regular day time crew.

Better than the Real Thing

One of the major reasons why a call answering service is good for your business, is that the people responding to your potential customers are not mechanics, or panel beaters. They are trained professionals in customer service who understand exactly how to react to any customer interaction. They are probably far better at it than any of your normal staff, which means that the phone call to subsequent customer ratio is probably better than when you are actually open.

The costs for using such services is extremely affordable, far more so than employing someone to sit in your garage all night, every night. In fact, your day time staff would do well to take some tips in how to answer the phone properly from your answering service provider.

How to Choose New Eyeglasses for Your Family

Does someone in your family need a new pair of prescription eyeglasses? If this is your first time picking out a new pair of glasses you may need some guidance on how to pick one out that will actually look good on the person wearing them. You can use the tips in this article to help you find just the right pair of glasses whether they’re for you, your spouse, or one of your kids. Keep these tips in mind the next time you find yourself at your local optical store.

How to Choose New Eyeglasses

The Right Frame for the Right Shape Face

When shopping for a new pair of glasses, you’ll need to focus on the shape of the frames. This is the key to finding a pair of glasses that looks good. Here’s what to keep in mind:

Round face shape: If your family member has a round shaped face go with a pair of glasses with a square or rectangular frame.

Square face shape: If you’re shopping for a family member with a square shaped face go for a pair of glasses with a round or oval frame.

Oval face shape: If you need new eyeglasses for someone in your family than pick out a pair of glasses with wide frames.

Heart face shape: If you’re looking for a pair of glasses for a family member with a heart shaped face then get a pair of glasses with a wide frame.

How to Choose New Eyeglasses

A Pair and a Spare

When you buy a new pair of glasses for yourself or someone in your family you should always consider getting a spare pair of glasses. That’s because you don’t want to have to run out to your local optician every time someone loses or breaks their glasses. The spare pair can be a less expensive frame. After all, it’s just back up.

It Takes All Kinds

There are many different kinds of eyeglass lenses. Here’s a quick breakdown:

Progressive lenses – Used to correct nearsightedness and distance vision. These lenses are also known as bifocals with no lines.

Bifocal lenses – These lenses also correct nearsightedness and distance vision.

Single vision lenses – These kinds of lenses either correct nearsightedness or distance vision, but not both.

 

This guest post was written by Holly at:

The Eye Man Optical

2201 SE Indian St # I82, Stuart, FL 34997

(772) 221-0780

Garage Door Safety Tips for your Family

Your garage door is the largest entry into your home. It’s also the biggest heaviest door in your home. That’s why it’s imperative to learn a few safety tips that you can teach your family. Read on to learn to help keep your garage door safe.

Garage Door Safety Tips

Your Garage Door Isn’t a Toy

Your garage door isn’t a toy and shouldn’t be used for entertainment purposes. Never allow your children to use it as a toy and never allow them to use it as a ride. That’s not only a bad idea, it can be fatal. Teach your children to keep their distance from the garage door.

Don’t Delay on Garage Door Repairs

If you notice that anything at all is wrong with your garage door you need to get it repaired immediately, if not sooner. That’s why you should always have the number of your local garage door repair services handy. A damaged garage door will only get worse if left neglected. That’s because, when it comes to garage doors, small problems only lead to bigger problems if not taken care of properly and in a timely manner. Think of it this way, your garage door has lots of working parts, much like a car. You wouldn’t think of not taking care of car repairs, so do the same for your garage door.

Don’t Share Your Password

Never share the password for your garage door opener. It can easily end up the wrong hands. If you have a modern garage door opener you can set a one time password or you can open your garage door with an app on your cell phone.

Keep Your Fingers Off

Your garage door can easily injure your hands or the hands of your children. Teach your children not to put their fingers between your garage door panels. That’s because garage door panels can seriously harm your children’s hands and fingers. Your policy should be that only parents can touch the garage door.

This guest post was written by  Hazel at:

Customer’s Choice Garage Doors and Openers, Inc

2807 Okeechobee Rd, Fort Pierce, FL 34947

(772) 242-5464

Design your Own Bouquet Online

Sending flowers is one of the best ways to send love. It is a lovely way to spread love even in a busy work schedule. This is why I always choose to send flowers to my friends and relatives in their special occasions. But, sometimes I spend many hours to choose a suitable bouquet as most of the florists offer similar flower arrangements which include popular flowers such as Roses, Gerberas, Orchid etc. Recently when I found the new feature of DIY flower bouquets facility choosing the flowers that we like I was excited. The main reason is with the facility of design own flower bouquet online, it is easy to add a personal touch. We can easily choose flower that receiver like most. After all it is flower bouquet that is created with love!

Design your Own Bouquet Online

For this flower bouquet,I chose roses.

Do you like to know how to Design your own bouquet online in Singapore? Here is how to do.

The popular flower delivery service in Singapore, 24Hrs City Florist offers their customers this exciting service of designing their bouquet online. You will need to spend few minutes only to choose the suitable flowers and wrapping. They will do the rest including flower delivery to the recipient.

How to Design your own bouquet online?

First visit www.24hrscityflorist.com to start designing your flower bouquet Singapore with the flower arrangement that you prefer. Once you complete the design of your bouquet, they will arrange flower delivery to the recipient within few hours. It is really easy and exciting way to make someone happy even when you have few free minutes at mid night!

Step 1: First choose the main flower type from the collection

Step 2: Select your bouquet style. This step will be easy as there are suggestions given.

Step 3:  Choose your wrapping type.

Design your own bouquet online

I chose Hydrangea for my flower bouquet design.It was really easy to do my design with options available.

You have completed designing your personalized bouquet within few minutes in three easy steps. Complete the order including the recipient address. You are ready to make someone happy and surprised with your own DIY flower bouquet!

Design your own bouquet online

Flower bouquet I designed online using Hydrangea flowers.

Why such facility of Design your own bouquet online is beneficial?

The first benefit for me with such customized service is that I am able to deliver a DIY flower bouquet which includes my creativity. I am sure you like this facility too. Other than that you can choose flowers and design which your receiver loves. If you have budget limitations, don’t worry. You have options to choose which flowers to use. And after all, this is one of the best things to do even if you have few free minutes at mid night among the busy lifestyle. You don’t have to shop spending hours. You will save time by designing your bouquet online at home.

Check www.24hrscityflorist.com for more details and how to design your flower bouquet online. You will sure love this option same as I do. Start creating a flower bouquet to make your close ones excited!

Carpet Cleaning Tips for Busy Moms

Are you a busy mom looking for professional  carpet cleaning tips that actually work and don’t require yet another trip to the grocery store? You’ll be glad to know you’ll get both in this post. The best part is you probably have everything you need to try every single one of these carpet cleaning tips in your home right now. If you’re ready to have stain free carpets, then read on for some time tested and family approved carpet cleaning tips.

Carpet Cleaning Tips for Busy Moms

It’s All in the Wrist

Believe or not, the way you clean your carpet is just important as what you use to clean your carpet. If you want to effectively clean your carpets, then you need to remember to always use a light dabbing motion. Never use a scrubbing motion, because that will actually work the stain deep into the fibers of your carpeting.

The Perfect Pair

You may not know this, but the two items you need to clean your carpets are most likely sitting in your kitchen pantry right now. That’s right, if you have a box of baking soda and a bottle of white vinegar, then you’re well on your way to being able to clean most carpet stains. Just be sure to always use white vinegar. If you use apple cider vinegar, you may end up staining your carpet.

Carpet Cleaning Tips for Busy Moms

Easy Carpet Cleaning Solution

Here’s a carpet cleaning formula you can use to combat most fresh carpet stains:

  1. Pour white vinegar liberally over the entire stain.
  2. Sprinkle baking soda over the vinegar.
  3. Let that sit for 10 to 15 minutes.
  4. Dab everything up with a clean cloth.

As you can see, it’s very easy to clean up fresh stains on your carpet. In fact, that’s one of the most important elements of the carpet cleaning process. You should always clean up a stain on your carpet as soon as it happens. Fresh stains are much easier to take care of than old carpet stains.

This guest post was written by Violet at:

Honor Carpet Cleaning

5264 SE Horseshoe Point Rd Stuart, FL 34997

(561) 350-8200

How Could CBD Help New Moms?

Becoming a mother for the first time is, of course, a life-changing experience, but change isn’t always easy to adapt to. The process can be stressful, tiring and even anxiety-inducing at times. For years and years, new moms have just had to grin and bear it, adapting to the realities of motherhood as best they can. But now, there’s a non-intoxicating cannabis compound called cannabidiol (CBD) that could help to make the transition into being a mother somewhat easier. But just what is CBD, what medicinal benefits does it have, and is it safe for new moms to take?

CBD: what is it, and how does it work?

CBD is part of a collection of compounds known as cannabinoids. These substances are mostly found in plants from the cannabis family, however recent research has shown us that cannabinoids aren’t quite exclusive to cannabis as was once believed. However, cannabinoids are rare and unusual compounds that have the ability to influence the body in a way that scientists were clueless about until the 1990s: through the endocannabinoid system (ECS).

The ECS is a major discovery for the future of medicine, as it has revealed a multitude of mechanisms that affect our psychological and physiological health. It just so happens that the endocannabinoids which work as neurotransmitters in the ECS bear such a chemical resemblance to the cannabinoids (or phytocannabinoids) found in cannabis, that they can help to rebalance the system if it has become dysregulated. The ECS plays an important role in keeping the body in a stable equilibrium, otherwise known as homeostasis.

Let’s look more closely at why having a balanced ECS can make life much more enjoyable in the early stages of motherhood.

Pregnancy after miscarriage

CBD for stress

The immense weight of responsibility can make being a new mom a very stressful experience. Of course, alcohol, one of society’s most popular de-stressers, is not the most sensible tonic for a new mom. But CBD can help to relieve stress without having any negative impacts on cognitive function or memory.

How does it manage this? A recent study found that CBD helps to reduce levels of cortisol – a stress hormone – in the brain. The cannabinoid does this by affecting the rate of cortisol excretion in the adrenal gland. In a nutshell, CBD regulates cortisol so that it is only produced in concentrations which are beneficial for the body.

CBD for anxiety

None of the emotions that stem from anxiety are helpful for a new mom – there are enough things to be getting on with without becoming overwhelmed by exacerbated worries and doubts. The good news is that CBD is proving to be an extraordinarily effective remedy for anxiety, thanks to the interactions that the cannabinoid makes in the brain.

Anxiety occurs when the brain becomes overactive and starts sending too many signals – this is what causes the incessant overthinking, and sometimes random sequence of thoughts. The GABA (gamma-Aminobutyric acid) helps to regulate anxiety in the body, alongside a myriad of other functions, such as vision and motor control. CBD essentially amplifies GABA by working as a positive allosteric modulator for the GABA-A receptor. This effect means that more GABA neurotransmitters are able to link with GABA-A receptors and reduce anxiety.

Researchers have been at a loss as to why CBD can be so therapeutic when it doesn’t bind directly with the main cannabinoid receptors in the ECS. However, this interaction with GABA may hold some answers.

Furthermore, CBD has the power to boost anandamide in the brain through its inhibition of the FAAH enzyme, which typically breaks down the endocannabinoid. Having higher concentrations of this potent antidepressant in the brain can deliver a nice mood boost, taking focus away from anxious thoughts.

CBD for insomnia and general lack of sleep

Sleepless nights are to be expected as a new mom, but having sleep regularly disrupted can be very harmful in the long run, as the body is unable to spend as much time in deep sleep which is important for neurological health. It is essential that cerebrospinal fluid in the brain gets a daily opportunity to remove neurotoxins from the organ which contribute to neurodegenerative diseases like Parkinson’s.

CBD is a biphasic cannabinoid – it tends to have an uplifting effect in small doses but a sedative effect in larger doses. For those struggling to get to sleep, CBD is a much safer treatment than prescription sleeping tablets, which can be addictive and cause side effects of dizziness, drowsiness, constipation and more. CBD does not induce a mental “high” but relaxes the body and mind to make dozing off to sleep that much easier.

Anxiety and insomnia often goes hand-in-hand – just when sufferers of these conditions settle down to sleep, the mind has a habit of becoming swamped with negative thoughts that make it difficult for the brain and body to shut down.

CBD for overall wellbeing

We briefly touched on homeostasis earlier, and the endocannabinoid system has a huge job in ensuring the body stays in this state. And since it’s the role of CBD to regulate the endocannabinoid system, we can say that CBD products are helpful in promoting homeostasis and good overall wellbeing.

There are enough challenges to face as a new mom, and it’s crucial to take care of the factors that are within personal control. While mainstream science is yet to fully appreciate the ECS, it’s a powerful system that requires regulation, and this can be achieved through safe means.

Are there any risks for new moms taking CBD?

Indeed, with the World Health Organization’s comments that CBD poses no risk of abuse, it is a safe substance to experiment with. However, since CBD is not completely understood, there is a lack of scientific evidence on whether it’s appropriate to consume while breastfeeding. Interestingly, research has found that endocannabinoids contain breastmilk, meaning that CBD could affect this process.

Also, for those taking other medication, it’s worth checking with a cannabis-informed doctor how CBD may respond with it – the metabolization rate of some drugs is known to slow down when CBD is present.

But CBD will not cause the horrible side effects that comes from many strong prescription drugs, and plenty of new mothers are using the non-psychoactive chemical successfully to manage postnatal depression.

Stay within the law when using CBD

CBD is certainly garnering wider acceptance than the entire cannabis plant because of its non-psychoactive status. We have seen an embracement of CBD in the United States over recent years, and hemp-derived CBD products can be found all over the country. CBD stores in Europe are also popping up and continued growth of the industry seems a surety.

Singapore, however, is taking a slower approach to medical cannabis and CBD. But progress is coming. The National Research Foundation, which is operated by the Singaporean government, is researching the medical benefits of cannabinoids with a focus on developing synthetic compounds.

Please remember that the contents of this article are meant to be informative and educational – not a substitute for official medical advice. CBD is considered safe and non-addictive by the World Health Organization, but it’s best to consult a doctor before attempting to self-medicate.

 

Things you Need to have Before Traveling with your Infant

If you are pregnant now, you are sure excited to bring your bundle of joy to home. After that you will have to travel with your newborn baby for many purposes. These trips can include from hospital visits to holidays. However, if you want to travel with your newborn baby, you also need to prepare for his safety. Newborn babies are so delicate and they need much attention and care during travel.

Things you Need to have Before Traveling with your Infant

In order to prepare for safe travelling with your infant, below are some of the things to know.Other than the things listed below,you will also need to pack a baby thermometer,diapers and baby formula to help your baby to stay healthy during the trip.

Invest on a quality Infant car seat

Things you Need to have Before Traveling with your Infant

It is necessary to keep your baby safely on a quality and comfortable car seat while travelling. Your infant car seat should be comfortable for your baby. It also should have proper fastening and safety belts that ensure the safety of the infant. As there are many new infant car seats models available, check the features and buy a good quality car seat even for the first visit of newborn to your home.

Don’t forget Baby on Board Stickers

Having pasted a baby on Board sticker on your car will alert other drivers that you are driving with a baby. This will give a reminder to other drivers to drive carefully. And also, they will know that you drive slowly and carefully, not in a high speed. As a conveying of message to drive safely, it is a good idea to paste a baby on board sticker on your car’s rear window from the day one that you start traveling with your baby. It is really easy to buy baby on board stickers. But if you don’t like old designs, check these latest stylish Baby on Board stickers and choose your favourite design. Make sure you don’t clutter your car window with many Baby on Board stickers as this can distract other drivers.

Things you Need to have Before Traveling with your Infant

Removable car shades are important too

Get removable car shade screens for your car’s side windows. These shades will ensure that your baby is safe from sunlight. It is important to protect your baby’s eyes from harsh lights, so by having car window shades you don’t have to worry even if you travel during hot sunny days.

Don’t forget the Stroller and a baby carrier

Even if you travel by car, it is important to plan for walking with your infant. You will not spend whole day inside the car. Therefore having a stroller in your car will be helpful for you to keep the baby safe and comfortable when you have to walk. A baby carrier is helpful too.

Above all are things you need to ensure safe traveling for your infant. Other than above, be sure to pack enough diapers, tissues, milk formula and clothes in your diaper bag when you get ready to travel with your infant.

How to Choose a Safe Car Seat for your Infant

Expecting a baby is really exciting. You are full of joy and waiting for the big day that your bundle of joy arrives. I am sure that you have prepared everything your infant needs from baby nursery to his clothing. Did you buy a new infant car seat?

If you still haven’t buy a new infant car seat and still thinking whether your newborn want a car seat or not, let me share why it is important to buy a car seat even before the baby arrives. Anyway, before everything, below are the things to know about buying a safe car seat for your infant.

How to choose a safe car seat for your infant

How to choose a safe car seat for your infant?

Car seat for your infant should properly fit and easy to fasten. By reading infant car seat reviews, you will understand the features of different models before you buy. This will make your task easier as you will be familiar with new car seat features. As there are many car seat brands available in the market, you need to check latest reviews for the current year. After reading the latest reviews of latest brands available, you will know the best infant car seat 2018 and that will ease you to make your decision to purchase a suitable and safe car seat.

When choosing a car seat for infants, it is also important to consider the facts such as quality and comfort. However, before everything you need to choose an infant car seat according to the age and weight of your newborn. If you buy it before baby is born, don’t worry. You can choose an infant car seat that is perfect for newborn baby weight range.

How to choose a safe car seat for your infant

Do you really need to buy a car seat for your newborn?

Yes, you need a car seat for your infant. You need to have a car seat ready when you prepare for giving birth to the baby. This is because you concern the safety of your little one.

You need to place your newborn baby securely in a car seat even if you don’t own a car. Even if you plan hiring a taxi, having an infant car seat is important for the sake of baby’s security.

Now you know why it is important to buy a car seat for your infant. If you haven’t buy yet, start searching for the latest models. Don’t forget both comfort and safety too.

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