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Sibley’s Birding Basics – David Allen Sibley

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Sibley’s Birding Basics

David Allen Sibley

Genre: Nature

Price: $10.99

Publish Date: October 1, 2002

Publisher: Knopf Doubleday Publishing Group

Seller: Penguin Random House LLC


From the renowned author of the New York Times  best seller  The Sibley Guide to Birds, a comprehensive, beautifully illustrated guide to identifying birds in the field–an essential companion for birders of all skill and experience levels. The Sibley Guide to Birds and The Sibley Guide to Bird Life and Behavior are both universally acclaimed as the new standard source of species information. And now David Sibley, America’s premier birder and best-known bird artist, turns his attention to the general characteristics that influence the appearance of all birds, unlocking the clues to their identity. In 200 beautifully rendered illustrations and 16 essays, this scientifically precise volume distills the essence of Sibley’s own experience and skills, providing a solid introduction to “naming” the birds.  Birding Basics reviews how one can get started as a birder–the equipment necessary, where and when to go birding, and perhaps most important, the essential things to look for when birds appear in the field–as well as the basic concepts of bird identification and the variations that can change the appearance of a bird over time or in different settings. Sibley also provides critical information on the aspects of avian life that differ from species to species: feathers (color, arrangement, shape, molt), behavior and habitat, and sounds. With Sibley as your guide, when you learn how to interpret what the feathers, the anatomical structure, the sounds of a bird tell you—when you know the clues that show you why there’s no such thing as “just a duck”—birding will be more fun, and more meaningful. An essential addition to the Sibley shelf!

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Sibley’s Birding Basics – David Allen Sibley

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2019′s Dirty Dozen: Which Foods Have the Most Pesticides?

Beware the ?Dirty Dozen.? The Environmental Working Group has released its annual list of fruits and vegetables most likely to be contaminated with pesticides, based on testing from the U.S. Department of Agriculture. And this year?s Dirty Dozen ? as the produce is nicknamed ? has some unsettling surprises.

?Overall, the USDA found 225 different pesticides and pesticide breakdown products on popular fruits and vegetables Americans eat every day,? according to an Environmental Working Group news release. ?Before testing, all produce was washed and peeled, just as people would prepare food for themselves.? And the results for one particular trendy food were eye-opening. ?The most surprising news from the USDA tests reveals that the popular health food kale is among the most contaminated fruits and vegetables,? the news release says.

So which conventionally grown fruits and vegetables (as opposed to organic) should you avoid if you want to limit the pesticides in your diet? Here is 2019?s Dirty Dozen.

12. Potatoes

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The Environmental Working Group does point out that eating plenty of fruits and vegetables is critical for a healthy diet. But to make sure you?re maximizing the benefits, try to consume pesticide-free, organic varieties as often as possible. Potatoes, for instance, have numerous health benefits ? as long as you?re not solely consuming them in chip form. One baked potato has about 145 calories, 2 grams of fiber and 3 grams of protein. It also contains many vitamins and minerals ? including several B vitamins, 10 percent of the recommended daily intake of magnesium, 17 percent of potassium, 13 percent of manganese and 17 percent of copper.

11. Celery

Have you joined the celery juice bandwagon? If you don?t want to be sipping or crunching on pesticides, aim to go the organic route. One cup of chopped celery contains just 16 calories with 2 grams of fiber and a gram of protein. And it still offers a fair amount of nutrients ? including 9 percent of the recommended vitamin A intake, 37 percent of vitamin K, 9 percent of folate and 8 percent of potassium. Plus, according to Healthline, celery is full of antioxidants and can help reduce inflammation and aid digestion.

10. Tomatoes

Tomatoes are great to grow in your home garden, where you can prevent pesticides and other chemicals from coming in contact with your food. A cup of chopped tomatoes has only 32 calories with 2 grams of fiber and 2 grams of protein. Plus, the serving provides you with 30 percent of your daily vitamin A, 38 percent of vitamin C, 18 percent of vitamin K and 12 percent of potassium, among other nutrients. Tomatoes are especially known for their lycopene, which gives them their red pigment. ?Lycopene has been linked to health benefits ranging from heart health to protection against sunburns and certain types of cancers,? according to Healthline.

9. Pears

A medium pear is a substantial snack ? containing about 100 calories, 6 grams of fiber and a gram of protein. It also offers some vitamins and minerals, including 12 percent of the recommended vitamin C intake, 10 percent of vitamin K, 6 percent of potassium and 7 percent of copper. Still, even though a pear?s skin helps to make it a great source of fiber, it doesn?t keep the pesticides out. So make sure you?re consuming clean varieties of this fruit.

8. Cherries

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More than 90 percent of the cherry samples the Environmental Working Group analyzed tested positive for two or more pesticides. So for the full health-boosting potential of this tart little fruit, go organic. A cup of cherries has about 87 calories, 3 grams of fiber and 1 gram of protein. It also gives you a good amount of vitamin C, B vitamins and several minerals. Plus, according to Healthline, cherries are full of antioxidants and phytochemicals that can protect your body against diseases and reduce inflammation.

7. Peaches

The thin skin of peaches doesn?t offer them much protection against pesticides. But it will contribute some fiber to your diet. One medium peach has about 60 calories, 2 grams of fiber and a gram of protein. It also contains several B vitamins, about 10 percent of the recommended vitamin A intake, 17 percent of vitamin C, 5 percent of vitamin K and 8 percent of potassium. And according to Healthline, peaches can be considered a low-sugar fruit with a little less than 13 grams of natural sugars.

6. Grapes

If you take pesticides out of the equation, grapes can be a very healthy addition to your diet. A cup of red or green grapes has roughly 100 calories and a gram of fiber. And it provides you with 27 percent of the recommended vitamin C intake, 28 percent of vitamin K, 8 percent of potassium and 10 percent of copper, among other nutrients. According to Healthline, the potent antioxidants in grapes can help fight several diseases, such as diabetes and cancer. Plus, grapes also might help to improve heart health and lower cholesterol.

5. Apples

Just like with cherries, more than 90 percent of the apple samples carried two or more pesticides. ?Apples are generally near the top of EWG?s Dirty Dozen list because they contain an average of 4.4 pesticide residues, including some at high concentrations,? according to the Environmental Working Group. And there?s one chemical in particular that?s especially controversial. ?Most conventionally grown apples are drenched in diphenylamine, an antioxidant chemical treatment used to prevent the skin of apples in cold storage from developing brown or black patches,? the Environmental Working Group says. U.S. growers and regulators say the chemical poses no risk, but European regulators feel there isn?t enough evidence to prove its safety.

4. Nectarines

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Nectarines also are among the fruits and vegetables that had more than 90 percent of their samples test positive for two or more pesticides. But sans pesticides, nectarines are a healthy way to get several nutrients. A medium nectarine has about 62 calories ? most of those coming from its natural sugars. Plus, it contains 2 grams of fiber and 2 grams of protein. It also offers multiple B vitamins, 9 percent of the recommended vitamin A intake, 13 percent of vitamin C, 8 percent of potassium and 6 percent of copper.

3. Kale

The Department of Agriculture hadn?t included kale in its pesticide tests since 2009. At that time, it ranked eighth on the Dirty Dozen list. But since its popularity has skyrocketed, so has the pesticide use. ?More than 92 percent of kale samples had two or more pesticide residues detected, and a single sample could contain up to 18 different residues,? according to the Environmental Working Group news release. Especially alarming was the presence of the pesticide DCPA, or Dacthal, which showed up in roughly 60 percent of the kale samples. Since 1995, the EPA has classified DCPA as a possible carcinogen ? specifically citing liver and thyroid tumors ? and the European Union banned it in 2009. Yet it?s still legal to use on U.S. crops ? including kale.

2. Spinach

?Federal data shows that conventionally grown spinach has more pesticide residues by weight than all other produce tested,? according to the Environmental Working Group. There were an average of 7.1 different pesticides on every spinach sample. And more than three-quarters of the samples contained one particularly scary ?neurotoxic bug killer? called permethrin. ?At high doses, permethrin overwhelms the nervous system and causes tremors and seizures,? the Environmental Working Group says. ?But several studies also found a link between lower-level exposure to permethrin-type insecticides and neurological effects in children.? Europe banned permethrin in 2000, but the EPA is still assessing its risks.

1. Strawberries

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Sweet, juicy, pesticide-filled strawberries took the top spot on 2019?s Dirty Dozen. ?Conventionally grown strawberries ? contained an average of 7.8 different pesticides per sample, compared to 2.2 pesticides per sample for all other produce,? according to the Environmental Working Group. ?? What?s worse, strawberry growers use jaw-dropping volumes of poisonous gases to sterilize their fields before planting, killing every pest, weed and other living thing in the soil.? Of all the samples, 99 percent contained at least one pesticide ? and 30 percent had 10 or more pesticides. Some of these chemicals have been linked to cancer, reproductive issues, hormone disruption, neurological problems and more. So if you?re not keen on putting that in your body, stick to the organic varieties.

Bonus: Hot peppers

The Environmental Working Group expanded 2019?s Dirty Dozen to include hot peppers, which don?t meet its traditional ranking criteria but nonetheless should have their contaminants exposed. ?The USDA tests of 739 samples of hot peppers in 2010 and 2011 found residues of three highly toxic insecticides ? acephate, chlorpyrifos and oxamyl ? on a portion of sampled peppers at concentrations high enough to cause concern,? according to the Environmental Working Group news release. ?These insecticides are banned on some crops but still allowed on hot peppers.? So buy organic hot peppers whenever possible. But if you can?t, washing and cooking them can somewhat diminish the pesticide levels.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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2019′s Dirty Dozen: Which Foods Have the Most Pesticides?

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15 of the Best Foods to Buy in Bulk

Buying food in bulk can help you save money and cut waste. But that only works if you actually end up consuming everything you purchase. Using FoodKeeper ? a database for food quality standards from the USDA, Cornell University and the Food Marketing Institute ? here are 15 foods that should stay fresh for a long time, making them excellent options to buy in bulk.

1. Chia seeds

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Consume within: 18 months

?Chia seeds are often referred to as a superfood due to their impressive concentration of omega-3 fats, fiber, magnesium, calcium and antioxidants,? according to Healthline. They can be a bit pricey, so you?ll get more bang for your buck when you buy in bulk. Store them in the pantry, and they should be fresh for about a year and a half.

2. Cinnamon (ground)

Consume within: 3 to 4 years

Many spices have a shelf life of several years, so don?t hesitate to stock up on the ones you use most often. If you?re a cinnamon fan, you?ll be happy to hear it can last for up to four years, as long as it?s stored in an airtight container in the pantry. Another seasoning you might want to buy in bulk? Salt. It can maintain its quality indefinitely when stored in a well-sealed container.

3. Coconut oil

Consume within: 3 years

Many oils tend to spoil in a matter of months. For instance, olive or vegetable oils last six to 12 months in the pantry (and three to five months after opening), according to FoodKeeper. But coconut oil can stay fresh for up to three years when stored in a cool, dry place. ?Coconut oil ? is more resistant to oxidation than other vegetable oils,? Healthline says. ?Plus, unrefined virgin coconut oil contains powerful antioxidants that are thought to help protect the oil from spoilage.?

4. Dried beans

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Consume within: 1 to 2 years

Store dried beans in the pantry, and they can stay fresh for up to two years (and one year after opening). Although they take some work to prepare, they?re typically the most economical choice when it comes to beans ? especially when you buy in bulk. Older beans might take longer to get tender, according to Food Network. So you should keep them in an airtight container to preserve their quality for as long as possible.

5. Dried fruit

Consume within: 6 months

If you can?t manage to eat all your fresh fruit before it goes bad, you might want to try some dried fruit. Many dried fruits ? such as raisins, apricots, mangoes and cranberries ? will last about six months when stored unopened in the pantry. After opening, it?s best to move the fruit to the refrigerator, where it will stay fresh for about six months (compared to one month opened in the pantry). ?Keep in mind that dried fruit is higher in calories and sugar than fresh fruit and should be eaten in small amounts,? Healthline says. ?Choose unsweetened dried fruit whenever possible to limit added sugar intake.?

6. Frozen berries

Consume within: 8 to 12 months

Frozen fruit also can be a great alternative if you often find yourself with spoiled fresh fruit ? especially for berries. ?Frozen berries are similar in nutritional value to fresh berries and can be purchased in bulk at lower prices,? Healthline says. Varieties ? including blueberries, strawberries, blackberries, cherries, cranberries and raspberries ? typically last for less than a week in the refrigerator but for up to a year in the freezer, according to FoodKeeper.

7. Frozen vegetables

Consume within: 8 months

Just like with fruit, if you don?t eat your veggies fast enough you might want to consider some frozen options. Frozen vegetables often are nutritionally similar to fresh produce. And sometimes they might even ?contain more vitamins and phytonutrients than days-old fresh items, though additional cooking and storage after defrosting may close that gap,? according to Harvard Medical School. Just be aware of any added ingredients, such as salt, that are in the frozen varieties.

8. Nuts

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Consume within: 1 year

In general, FoodKeeper says nuts in a jar or can last about a year when stored in the pantry, though certain varieties have slightly different lifespans. After opening, they?ll maintain freshness for roughly two to nine months in the pantry, four to six months in the fridge and six to 12 months frozen. Plus, nuts still in their shells tend to last longer than shelled nuts. And even though they can be tedious to crack, that extra work might be worth it. ?An extra benefit of nuts in the shell is that it takes more time and effort to prepare them than shelled nuts, which may slow eating and lead to a reduction in calorie intake,? Healthline says.

9. Oatmeal

Consume within: 1 year

If you?re an oatmeal fan, stock up on this heart-healthy food. ?Oats are high in B vitamins, magnesium and zinc, as well as a particular type of fiber called beta-glucan, which may help lower cholesterol, reduce blood sugar levels and increase feelings of fullness,? Healthline says. And according to FoodKeeper, the oats can last six to 12 months after opening, as long as you store them in an airtight container in the pantry.

10. Pasta (dried, no eggs)

Consume within: 2 years

Fresh pasta can last for a couple of months in the freezer. But dried pasta can maintain its quality for about two years in the pantry ? and one year once it?s opened. ?After opening, store the remaining pasta in an airtight container to prolong its shelf life, and toss it if you find any bugs or off odors,? Food Network recommends.

11. Peanut butter

Consume within: 1 year

Natural peanut butter can be a little pricier than the more processed alternatives. But it should be good for about a year when stored in the refrigerator ? and for up to four months after you open it. So it?s likely worth it to spring for the large container if you tend to eat peanut butter a lot. The more processed peanut butters have similar lifespans, but they often can be stored in the pantry.

12. Popcorn (kernels in a jar)

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Consume within: 2 years

Whole popcorn ? the kernels that typically come in a jar with no additives ? can be a very healthy snack. ?Popcorn is high in fiber, phosphorus, manganese, zinc and polyphenol antioxidants,? according to Healthline. And it can stay fresh for up to two years in the pantry ? one year once the container is opened. So spend fewer bucks a pop by getting this snack in bulk.

13. Quinoa

Consume within: 2 to 3 years

Uncooked quinoa can last a whopping three years if it?s stored in a tightly sealed container in the pantry. And when you buy in bulk, you usually can get this nutritious little seed (technically speaking, it?s a pseudocereal and not a whole grain) at a much better price. Quinoa is one of the few complete protein sources from a plant, meaning it has all nine essential amino acids. And it?s full of vitamins, minerals, antioxidants and more, making it a great choice for a bulk buy.

14. Rice

Consume within: 2 years (white, wild), 1 year (brown)

Rice is another grain that you shouldn?t hesitate to buy in bulk. White and wild rice will stay fresh for up to two years ? one year after opening if you keep it in the pantry and six months if you store it in the fridge. Brown rice has a slightly shorter lifespan overall, but it also keeps for about a year in the pantry and six months in the fridge after opening. ?Just watch for bugs or other contaminants (and if you find any, toss the whole container),? Food Network says.

15. Tea

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Consume within: 18 to 36 months (bag), 2 years (loose)

If you?re a tea drinker, you?ll be happy to know you can save some money by buying in bulk without sacrificing freshness. According to FoodKeeper, tea bags will last up to three years in the pantry, and loose tea will keep for about two years. Aim to consume your tea about a year after opening. For peak quality, store tea bags in their original box or a sealed container to limit exposure to odors and moisture, The Kitchn recommends. Likewise, keep loose tea in something airtight that will keep out light.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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15 of the Best Foods to Buy in Bulk

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Grow Your Own Goji Berries

Goji berries dont have to be a high-priced, exclusive superfood. Theyre actually easy to grow in your own garden.

Native to Asia, goji berries (Lycium barbarum) are also known as wolfberries. They are a member of the nightshade family, which includes tomatoes, peppers and potatoes. The majority of commercially produced goji berries are grown in China. These are most commonly available dried and can be considerably expensive.

By growing your own goji berries, you can have an abundant supply of fresh, local, organic berries that are almost impossible to find in a store. Gojis are a perennial shrub that will come back every year, which means youll have an ongoing supply of this healthy berry for free.

Whats So Great About Goji Berries?

Traditional Chinese medicine has used goji berries for thousands of years. Some suggest goji berries can help diabetes, hypertension, menopause and even malaria, but research is still needed to support these claims.

A 2008 study did show that consuming goji juice for 14 days increased feelings of wellbeing and improved neurological performance and gastrointestinal functions. Other studies have found that consuming goji berries may help prevent macular degeneration, promote longevityand boost your immune system.

In addition, goji berries are high in antioxidants and nutrients. A one-ounce (28 gram) serving of goji berries has 50 percent of your daily recommended vitamin A, 14 percent of your iron, 9 percent of your fiber, as well as high amounts of selenium, copper, riboflavin, protein and vitamin C.

Tips for Growing Goji Berries

Goji berries are hardy to USDA zone 5. They form a loose shrub thats 4 to 7 feet (1.2 to 2.1 meters) tall with long, vine-like branches. The small, purple flowers start in spring and will continue through the summer. This gives you a consistent crop of berries from early summer until frost.

1. Where to Get Plants

Garden centers are starting to carry goji berry plants as their popularity rises. You can also get young plants from mail order catalogues or online.

Its easy to start your own from seed as well. Try buying some packaged seeds or simply plant some of the dried berries you can buy for eating. Soak the berries for a couple hours before planting them in a potting soil mix. Keep the pots moist at room temperature and they should germinate in 2 to 4 weeks.

A small shrub will start producing berries within one or two years. A seedling will take about 3 years to make berries.

2. Soil and Location

Goji plants can handle a wide range of conditions. They prefer a moderately moist, well-drained soil, but they are also fairly drought tolerant.

The berries will produce and ripen the best in full sun.

You can also grow gojis in containers. Make sure to use a pot at least 18 inches (45 centimeters) wide to accommodate the full size of a goji shrub. It should be able to overwinter outside in USDA zones 6 and higher.

Mature Goji Berry Shrub

3. Support Structures

Goji berry shrubs have long, arching branches that hold up better with some structural support. A simple T frame works well, where you sink a post at both ends of a row of goji berry bushes, put one or more cross bars on each post to look like a T, then attach strong wires between the cross bars along the row. This will contain and support the branches.

You can also train gojis onto a trellis, fence or any other solid structure.

4. Pruning

Due to their vigorous growth habit, gojis can be pruned anytime to control their height and shape. Its also beneficial to thin out at least one third or more of the branches in late winter. This will allow more light into the shrub during the growing season, which helps to increase the number of berries and ripening speed.

Gojis will often send out suckers as they get older. Youll probably see small goji shoots growing a few feet away from the main plant. You can simply pull these out or transplant them to an area where you want more gojis.

Goji Berry Branches

5. Harvesting and Storage

The young berries take a few weeks to ripen, so wait until theyre a nice dark orange or red shade before picking. The best way to judge when to harvest the berries is by their sweetness. Fresh gojis always have a bit of tanginess to them, but they sweeten up as they ripen. If you feel theyre still too tart or sour, give them a few more days to ripen and then sample again.

You can dry goji berries for storage in a dehydrator or by laying them out on paper in a warm, well-ventilated area for a few days. Fresh goji berries also freeze well. They can be packed into freezer bags and frozen directly without any pre-treatment.

6. Uses for Goji Berries

Goji berries can be eaten fresh or cooked. Theyre nutritionally dense and have a strong flavor, so you dont need to use a lot in any particular dish. They go well in smoothies, trail mixes and desserts, or as a garnish for cereals, salads or yogurt.

Try putting them in an apple crisp, carrot cake or another baked treat. They can also make a tasty addition to casseroles and soups.

The only risk found for goji berries is that they can interact with some medications, so check with your doctor before adding them to your diet.

Related:
6 Amazing Recipes Made With The Power of Goji Berries
How to Pick and Preserve Your Favorite Berries
How Honeybees Buzz Out Pests

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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Grow Your Own Goji Berries

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7 Dishes Made Using Leftover Food

The problem with leftovers is that it isn’t exactly exciting to eat the same thing three days in a row. However, this helpful infographic from Happy to Survivegives some clever ideas for reworking things from previous meals. Turn leftover oatmeal into pancakes and more. Not only will this excite your palate a bit more than just reheating food, but you’re doing the world a favor by creating less food waste.

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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7 Dishes Made Using Leftover Food

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The Secret to Finding Your Perfect Energy Bar

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The Secret to Finding Your Perfect Energy Bar

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6 Uses for Apple Peels

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6 Uses for Apple Peels

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Tips for the Perfect Memorial Day BBQ Burger

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Tips for the Perfect Memorial Day BBQ Burger

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5 Ways to Barbecue That Won’t Pollute the Air or Make You Sick

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5 Ways to Barbecue That Won’t Pollute the Air or Make You Sick

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