I have a question I work a desk job 10 hrs a day so other than the 30 min workout Im not really active during the week will this change my container calculations ? The Vitamix ONE does come with its limitations. How Much Protein Should I Eat for Weight Loss? I already walk 30 minutes a day on my lunch, I am not sure if this changes anything. Some blenders are designed to be very versatile, and can blend things like soups, sauces, dips, and juices in addition to protein shakes, so consider how else you might use a blender in your kitchen before purchasing one. Fueling your body with carbohydrates and protein is important both pre- and post-workout, whether it is from a protein shake, a small meal, or a snack. Required fields are marked *, This blog contains affiliate links, including Amazon. Due to the texture of some protein powders, they may require extra scrubbing with a brush or sponge to remove any remaining grit. Can I go down to the 1799 column or should I go to the the 1800- one? So yes the program absolutely works for men. A high-protein diet generally recommends getting more than 20% of your total calories from protein. I read somewhere that if you do find yourself very hungry to add a green container, if you are still hungry after that then a red, if still hungry add a another orange container in that order. Since increasing my food I noticed Ive already dropped 2-3lbs. Your email address will not be published. For instance, chili, I understand its 1 red, 1 yellow, 1 green, but how much do I eat once its made? Hi Andrea, 1 tsp is a gray serving. I am in th 1800-2100 cal range. 12Nutritional information from https://www.ketologie.com/products/vanilla-keto-shake. I am 50 and I calculated my calories and I am supposed to have 1,113 calories, but the lowest plan is 1,200-1,499 and I am worried that if I follow this plan I may actually gain weight (the opposite of what I am looking for)! By Malia Frey, M.A., ACE-CHC, CPT Quest is a registered trademark of Quest Nutrition. Xfire video game news covers all the biggest daily gaming headlines. I also have a shopping list for the different category foods that gives you a good overview of the type of foods that are included. Having trouble with the links! Type of blender: Multi-purpose | Liquid capacity: 64-ounces | Portable: No | Care: self-clean option | BPA free:Yes | Multi-Speed: Yes, 10-speed | Pulse option: No | Weight:10.5 pounds, More affordable than other Vitamix options, Less versatile than other Vitamix options. ; 4 ounces of grilled sockeye salmon has about 30 grams of protein, naturally low in The Tom Brady diet is often compared to a vegan or plant-based diet, even though it contains the occasional serving of animal products. The TB12 diet is unique in that it doesnt focus on macronutrients (like fat or carbs), but it still comes with a long list of restrictions. The container system is meant to teach you proper portion amount of healthy foods to put into your body over 21 days, which should create the healthy eating habit. 310 Shake is a registered trademark of 310 Nutrition. Accessed 2/1/17. TIA. J Am Diet Assoc. My doctor just said that I should know what Im doing. Bethany. Do I have to cut down and how much! Thanks! Hi, it may feel like a lot of food because this program focuses on consuming Whole Foods. Hi Bethany, I have a couple of questions about this program: 1) Can I drink 2 shakeologys a day? Note: This product cannot be shipped to When it comes to protein, how much is too much? Plant-based diets in the reduction of body fat: physiological effects and biochemical insights.Nutrients. So which of them is correct for me? Would I just fall into the first category? Your page seems to have the most straight forward easy to digest answers, keep it up Hope you are well. The foods from the 21 Day Fix is a great place to start as you get lots of leans proteins, veggies, some fruit, and slow digesting complex carbs. Ive written several meal plans with macros split between 40% protein, 40% carbs, and 20% fat. If the Tom Brady diet is too restrictive for your lifestyle, try incorporating more whole, unprocessed foods into your diet. If you have a waffle maker, I highly recommend using that to make it. 2018;5:83. doi:10.3389/fnut.2018.00083. Taken as a meal replacement three times per day would yield 81 grams protein, which is 27% protein calories on a 1200 calorie diet or 22% on a 1500 calorie diet, too high for both men and women on low-calorie keto diets. Keto Chow meets the requirements for Calcium, Vitamin D and Potassium, while Thrive Shake adds 19 vitamins and minerals and addresses all but the sodium requirement. has some vitamins and minerals, but none of the high-risk nutrients reach the criteria of 30% DV. Ive found out that I am 5 weeks pregnant and I was wondering if the workouts will hurt my baby. That seems like a lot of calories and I would never lose any weight. Youll want to try and avoid processed foods, foods high in sugars, added salts, foods made from white flour and processed meats. Love your blog every time I stumble upon it. Hi Lisa, Some foods you do not have to measure in the containers. 1500 calorie 75g carbs, 150g protein, 67g fat Do you have that on your website? This site is a free online resource that offers valuable content and comparison features to consumers in the diet shake market. I want to maintain however when I do the calculation of 15811+400 im in a bracket with waaaaayyy too many containers! No need to take the unit apart or put it in the dishwasher. 2012;66(7):780-788. doi:10.1038/ejcn.2012.37, Shilpa J, Mohan V. Ketogenic diets: Boon or bane?. U.S. Food & Drug Administration. at Hi Rachael, Since you are nursing it would be best to talk to your doctor about your calorie need and also an exercise program that he or she believes would be a good place for you to start. Let me know if its not in your inbox! Gastroenterol Clin North Am. Can you please send the pdfs to me as well? I have no idea how to start, I was looking at this but it is too many carbs, any tips? My question is, would I get better results if I stay in my intended bracket or is it okay to go to a lower one. I currently weigh 310 lbs. No. Emily Stone researches and reviews products for Verywell Fit and Verywell Health. The Nutri Ninja Pro includes a 900-watt motor base, a mixing blade, a 24-ounce blending cup, an 18-ounce blending cup, two sip and seal lids, and a 75-recipe cookbook. The couple's former personal chef, Allen Campbell, worked with Brady to develop the TB12 Nutrition Manual, which is centered around a vegan diet and produce thats seasonal, organic, and local. However, using a blender gives you the versatility to combine other ingredients to yield your desired flavor, texture, and nutritional composition. I am 280. Thank you so much! For each of the container colors is there s designated amount (one ounce, 1/4 cup) and if so, how do I find this information? if I create a 500 calorie a day deficit Would I just do 500 when I get the calorie target? We want to loose weight and planned on taking in 1200 calories. Or should I still eat breakfast lunch and dinner. or even a meal at a restaurant? in your total diet. The macronutrients, appetite, and energy intake. So if you go to low for to long its not good for our bodies. Your body is recovering on your off days and it is using the food you eat to help help repair your muscles. BEthany. Snack (Protein shake) 1 cup blueberries, 1 cup almond milk, 1 scoop protein powder. Hi Regina, Proteins are red containers, I would recommend spreading through the day for breakfast, lunch and dinner. What are my color container numbers? Thanks. There is more food than I can possibly eat, what do I do? I am just getting ready to start with containers and I have a question! Lancet Oncol. Tropical Mango Shake. Autumn has another workout program, 80 Day Obsession that also uses the portion control containers that has a 2500-2800 calorie container level The container count for that is 8 green, 5 purple, 7 red, 5 yellow, 1, blue, 1 orange, 8 tsp. How would we go about measuring our containers if weve combined food together? {see my first fitness competition here}. Hi Genie, I always tell people the last 10lbs are the hardest so when you are dealing with the last five you got to be really dialed in on nutrition and workouts. The basic premise of a high protein diet is to eat a larger amount of protein than other conventional diets. Wow! 20202025 Dietary Guidelines for Americans. According to the 21 DAY FIX EXTREME Guidebook on pgs. Basically the portion control containers measure your food by volume. BBB Rating accessed 1/24/19. Definitely not my talent to make videos. Hi Amy! 2011;2(4):236-243. doi:10.4103/0976-500X.85936. How many calories are in a pack of vanilla flavored Shakology with 10 ounces of 1percent milk and a cup of arras berries. Of course! Hi Bethany! On a keto diet, one strives for 70% fat calories, 10-20% protein calories, and 10-20% carbohydrate calories. Recipes are simple and taste amazing. U.S. Food & Drug Administration. 3.) (, If you have questions, or are trying to add these meals to myfitnesspal and it doesnt add up, let me know because I saved a copy of the. Thrive is a registered trademark of Le-Vel. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Thank you. I use some coconut or olive oil to coat the pan to cook meals. Dairy products and inflammation: A review of the clinical evidence. Packed with 25 grams of premium quality protein, filling fiber, and other vital nutrients to help keep you satisfied without compromising your goals, GNCs Total Lean Lean Shake beverage is clinically proven to fuel weight loss and reduce BMI when used in conjunction with the Total Lean meal and exercise plan. The keto diet can run low in many nutrients, especially fiber. For example it say I can eat 4 green containers does that mean 4 for lunch and 4 for diner? I have tried eating a 1200 calorie diet using myfitnesspal.com for 4 months and didnt lose a single pound. There should be enough protein in a keto-friendly shake to sustain muscle mass but not to take you out of ketosis. For example, if you got 4 red containers you could do 1 red container for breakfast, 1 for lunch, and 2 for dinner. Adv Nutr. I emailed you the pdfs from myfitnesspal for this plan! I just ordered the containers and I am a lacto- ovo vegetarian. The program is 21 days because studies show this is how long it takes habits to form so you should want to continue eating healthy and the right amount of food. For example, when I eat all my containers, I usually average around 1400-1500 calories. Thank you for asking this. Walgreens coupons are paperless online! They also tend to have a shorter life span with heavy use. doi:10.3390/nu8110697. adds 19 vitamins and minerals and addresses all but the sodium requirement. You could use something like myfitnesspal to get the exact number of calories in a food. It should be done in 2 more weeks! is there any adjustments i can make? Hi Shelly, Here is the link to order a set of containers if you need them. Protein biochemistry, angiotensin-converting enzyme: Chemical & Systems Biology, Department of Integrative Biomedical Sciences: Digby Warner: Mycobacterial physiology & pathogenesis: Medical Microbiology, Department of Pathology: Robert Wilkinson : TB, HIV, HIV-TB co-infection: CIDRI-Africa & Department of Medicine: Anna-Lise Williamson Most people can consume up to 50g total carbohydrates per day and maintain ketosis. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. I have a hard time with 4 protein and 4 veg, I have no idea how I could eat 6! Then you take your caloric baseline and subtract 400, this would be your calorie target to determine your container level. Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. my weight is 101 which makes, my calories somewhere around 761, so where do i fit in the container level chart? The thing that confuses me about the portion control containers is how am I suppose to know how much to eat? And, for the containers I think you might be overthinking it. I weight 250 lbs, so this plan tells me I should eat 2400 calories per day (1000 calories more than the fitness pal app) so I am guessing the extra 1000 calories comes from the workout program? *, Youll fill nutritional gaps in your diet and support your immune system with vitamins C, D, and zinc. While the TB12 diet itself lacks scientific research, myriad studies support the health benefits of a plant-based diet. Carcinogenicity of consumption of red and processed meat. The 310 Shake Keto Kit comes with a bottle of Medium Chain Triglyceride Oil to add to the recipes. Without explicit rules, companies say theyre forced to parse Genslers public statements for clues. Any suggests? I can say this, you should not be having fixxy drinks(soda), you should not be adding sugar to your tea either. Multiply your body weight by 11 and add 900 calories. I am 216#s, but a lot of it is muscle, so Im more so about 185lbs. Most of this fat is going to come from added fat to the shakes when you make them because most keto-friendly shakes come low-fat, and its the recipes that add the fat. I am in the 1200-1499 calorie bracket. You just count containers, this will put you in the calorie range depending upon your level. I go the gym 5-6 days a week, I work out plus do 30-40 min of cardio each day. Hope this helps. I would trust the calorie recommendation the program suggests. If your goal is weight loss, remember that losing weight isnt necessarily the same as being your healthiest self, and there are many other ways to pursue health. This product is not intended to diagnose, treat, cure, or prevent any disease. OSMOLITE 1.5 CAL is therapeutic nutrition that provides complete, balanced nutrition for long- or short-term tube feeding for patients with increased calorie and protein needs, or for those with limited volume tolerance. This 7 day macro friendly healthy meal plan is 1500 calories, 150 grams of protein, 150 g carbs, and 40 g of fat. There should be enough protein in a keto-friendly shake to sustain muscle mass but not to take you out of ketosis. I am in the 2100 2300 bracket and after eating all my containers and teaspoons Im seeing on average ~ 1800 calories in. Hope this helps. 2017;20(1):77-85. doi:10.1097/MCO.0000000000000342, Santesso N, Akl EA, Bianchi M, et al. Is there a way to alter this into a long term plan? This is something you can play with to find what works best for you. However, there is not enough evidence to show that gluten causes inflammation unless you have a gluten sensitivity or celiac disease. While the dial simply needs to be turned clockwise for higher speeds, turning it less than halfway proves powerful enough. Price per serving calculated from a package price of $19.50 for French Vanilla Shake with 7 servings per package. The underbanked represented 14% of U.S. households, or 18. I love that Kodiak has a gluten free option! Accessed 8/2/19. thanks. It makes perfectly blended, grit-free smoothies, is easy to clean, and takes up minimal cabinet space. Bethany. Sugar substitutes: Health controversy over perceived benefits.J Pharmacol Pharmacother. Day 7: Egg white omelet, shredded cheese, mushrooms, spinach, whole grain toast; Protein bar, apple; Steak wrap with blue cheese, mixed greens, side salad; Cottage cheese with blueberries; Beef stew with veggies and barley, green beans. I would take notes as to how many containers you use when making these meals, then next time it will be easier as you will know how many containers are in it. Shakeology is a meal replacement shake, but what is a meal? If you plan to buy in bulk, fill your cart with various fresh and frozen meats, seafood, and even berries to stock your fridge and freezer. Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health. Masters of Business (University of Utah) Certified Personal Trainer (ACE), Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA), Certified Mind, Body, Eating Coach. Fruit is not something that is easily found this time of year. Here's how they compare: If you exercise for weight loss, you may want to consume more protein. I have a sample meal plan located under the 21 Day Fix category if you want to give it a look. Hope this helps, Bethany. I thrive on a high protein, balanced carb, low fat diet. 1/2 tsp cinnamon Mailchimp is the #1 email marketing and automation brand based on competitor brands' publicly available data on worldwide numbers of customers in 2021 / 2022. TIME. Given their size, single-serve blenders typically have less power, making them better suited for softer ingredients. Hi Bethany, Calculation looks right to me. Hi Sara, Id say youll be fine. Thank you so much I ordered the containers but could understand how to calculate surfed the Webb nothing that made sense until now hopefully a new me for my holiday in August. The shakes could help prevent the keto-flu if the micronutrients were present in sufficient quantities, but such is not the case. Save 15% now through December 31, 2022 with in-store pick up when you buy online & pickup in store. All were low in sodium and potassium which means these nutrients need to be obtained through the diet. For example, you can blend frozen or fresh fruits and vegetables as well as ice, seeds, nuts, and nut butter. It should appear in the 21 Day Fix archive category. Thanks! Bethany. Learn more about Research has also shown that eating a plant-based diet may lower the risk of type 2 diabetes and improveblood glucose controlin people with diabetes. The 1500-watt blender is a master of shakes and frozen drinks, processing ice in just seconds. Hi Emily, You would just recalculate with the prior calculation, but using your new body weight. If you're in the market for a protein powder, explore which option may be best for you. Do you have additional weeks or do you just keep the 7 day plan going? The keto drinks containing at least 5 grams of fiber include the 310 Shake, the Garden of Life Shake, the Vega One Shake, Keto Chow, Thrive Shake, and the Ketologie shakes. Hello, a bit curious about foods that would technically qualify in two categories. Hi Bethany, I am confused with the grey spoons. I know it can be frustrating to not see the scale going down but it is not always the best indicator of progress. They are also associated with improved health outcomes. What do I do? Ensure is a registered trademark of Abbott Laboratories. If a shake does not include 30% of these and other micronutrients, an individual on a keto diet would do best to take a multivitamin. Front Nutr. The best shakes also contain essential vitamins, minerals, and protein your body needs to function optimally. This 1800-watt blender measures 8.5 x 9.13 x 17.25 inches and weighs 16.2 pounds. Should I add more containers in? So, you see, none of the shakes has 30% of the DV for all of the essential nutrients commonly seen in deficiency. Some blenders have a self-cleaning option in which you add warm water and a small amount of dish soap and blend to clean. BBB Rating accessed 1/24/19. The portions are broken into seven particular colored containers: Green container = vegetablesPurple container = fruitsRed container = proteinsYellow container = carbohydratesBlue container = healthy fats and cheesesOrange container = seeds, nuts, and dressingsTeaspoon = oils and nut butters, There is also the free food category that consists of herbs, spices, sauces, extracts, and a few more. I am excited to start the workouts but i also love to walk and go frequently either outside or just on my treadmill. Im excited to read all your content and follow you on social media. Ketogenic Diet vs. Other Diets: Which Is Best? While I actually do tend to eat the same meals every week, I am working on a 30 day meal plan right now. Pushing for 5 grams of fiber per serving is a healthier goal. Come and visit our site, already thousands of classified ads await you What are you waiting for? Good luck to you Risa! This site is a free online resource that offers valuable content and comparison features to consumers in the diet shake market. Browse online for more collection. I hear from a lot of people who do the program with men and one of the first complaints is that men see results quicker than women. They give you about 40 different ordering options of different popular cuisines and the corresponding container amounts. *A randomized clinical study consisting of 109 healthy participants compared the use of Lean Shake 25 Ready-to-Drink in conjunction with a meal and exercise plan (total daily caloric intake of 1500 calories) to a 1500 calorie diet & exercise plan alone. Hi Jen, I would probably swap two green for the purple. Price per serving calculated from a package price of $70.00 for vanilla with 21 servings per package. Dont worryyoure not going to starve on this innovative color coded container based diet. For a full time working mom this is great! The Strategist, BestReviews, and NBC News all picked the Vitamix Explorian Blender. Others are dishwasher safe and some require hand washing. Blue container = healthy fats and cheeses, Orange container = seeds, nuts, and dressings. I feel so much better in the morning. I do not cheat and I do not skip workouts. 7Nutritional information from https://media.le-vel.com/Documents/THRV002.pdf. Last week I was 140 so Im at the lowest amount of containers and when I fill out what I have eaten for the day on My Fitness Pal I was noticing I was quite low calorie wise. Chill before drinking. I am having a hard time trying to figure out the carbs per day. With just one pump of soap and 30 seconds, the blender will clean itself. 8 of the Very Best Blenders. This is often refereed to as crash dieting when taken to the extreme can damage your metabolism. I would only add 400 if working out correct? A potassium deficiency affects all systems of the body and is in part responsible for the keto-flu. Emotional problems may be triggered, and muscle cramping may occur. thanks! Health risks like heart disease and colon cancer are mitigated when you choose plant-based protein over animal protein. I have been trying macros, and your plan puts it into such a simple format to follow. However, health experts agree that plant-based diets can still be nutritious so long as animal protein and nutrients from dairy products are replaced by plant-based sources. The best diet is always the one that is balanced and fits your lifestyle. The NFL quarterback eats mostly plant-based with a focus on anti-inflammatory and alkalizing foods that are almost always organic and locally sourced. Help!! Hi Angela, You can find the diet portion of the 21 Day Fix without the workouts here. Is a High-Protein Diet a Healthy Choice for You? Bethany, Many thanks Bethany, I am going to try and 3 Day Refresh (wish me luck!) These foods are listed in the meal guide and noted next to them as serving sixe. 2100-2300 calories. It depends on how many containers you are missing, you do not want to miss to many as you might not be consuming enough calories. If you are a Beachbody On Demand member all the program documents can be found in digital format under the Program Materials tab. Drink tea. Since the TB12 method emphasizes whole, unprocessed foods, you will have to do most of the cooking yourself. He consumes olive oil raw and uses coconut oil for cooking. For example, a casserole dish? Bethany, If i have the portion fix containers but i dont intend to do the work out should i still add the 400 calories or reduce them? Such as fizzy drinks, amount of sugar to have and tea. I have never been a big eater. Just sent to your email carrie! Hi Bethany, Curious what 1/3 cup dry oatmeal is cooked? But my formula of 191 x 11 + 400-750 = 1750 calorie intake. I weigh more than 300 lbs. Diets high in protein help decrease hunger, increase satiety, boost metabolic rate, and preserve muscle mass. Meal & exercise plan available at www.totallean.com. I just started using myfitnesspal to track my containers and the food I put in them because I have not been losing any weight on the fix. Hi there. Keep the calories per serving low so that you can add other healthy ingredients to your Shake or meal plan, You want to keep the carbohydrates low with a net carb level of about 5 grams per serving. The containers are used for all the food you eat the entire day including dinner. Thank you. Eur J Clin Nutr. Thank -you, HI Bethany, sorry I did not explain my question properly. Bethany, Hi there. 2Nutritional information from https://www.gardenoflife.com/catalog/product/view/sku/658010116022. 5. 1 tsp sesame seeds Bethany, Hello! I fall in the 15-17 calorie category, do I use the same amount containers for lunch and dinner or do I spread them out? 2012;95(3):614-25. doi: 10.3945/ajcn.111.026328. If the the banana is 9 long is this normal to have more then 1or should I go with just 1 banana to count as 1 fruit? But Im not quite sure how to break them down. They are products that focus on providing ingredients to support the body composition changes you desire, like nutrients that support lean mass, filling meal replacements, and healthy menu options from our partner RealEats to make following a 1,500-calorie meal plan even easier. Day 1: Eggs, cottage cheese, whole grain toast, berries; Greek yogurt with banana slices; Chicken breast, greens, toasted pita wedges, cucumber, cherry tomatoes, tzatziki; Whey protein shake with milk; Sirloin steak, sweet potato, sauted spinach.. Day 2: Oatmeal mixed with protein powder, shredded zucchini, and egg whites, berries; Hard boiled eggs, apple I downloaded the 21 day fix app on my iphone and ipad. Effects of protein supplementation on performance and recovery in resistance and endurance training. Ive been struggling on ideas of what to eat. It is entirely up to you. The 175-watt motor and stainless steel blades easily crush ice for smoothies and icy beverages. The pitcher is much smallerserving only one portionand often doubles as a to-go cup. doi: 10.1111/1750-3841.12804, Calcagno M, Kahleova H, Alwarith J, et al. weight x 11- 750? 14Nutritional information from https://slimfast.com/products/keto-shake-mixes/. I was just wondering if my height will change my target caloric intake? The total amount of containers is meant to be distributed throughout your day. I am so confused how to use the containers. U.S. Department of Health and Human Services and U.S. Department of Agriculture.20202025 Dietary Guidelines for Americans. Thanks Monica! It's a place people can chat & share their experiences. Hi Valerie!! Successful eating plans need to be individualized and take the whole person into consideration. I want to make sure Im doing this right. I could drink these every day!. 1st break Breakfast: 2 hardboiled eggs and 1/2 a banana "Sinc Seasonal local vegetables (spinach, kale, arugula, broccoli, cauliflower, carrots, fresh herbs), Whole grains (brown rice, quinoa, millet), Nuts and seeds (walnuts, almonds, cashews, chia seeds, flax seeds), Protein powders and bars (Optional: TB12 nutritional supplements). This unit measures 6 x 6 x 14 inches. Thanks! Thank you, {{form.email}}, for signing up. Thanks, Julie. My husband and I are just beginning the 21 day fix. All product reviews are submitted by real people, unfiltered by MealReplacementShakes.com. I am just starting the program next week. Im not sure the amount of calories each Fix workout burns or the equivalent of walking but you dont need them to be the same anyways. Price per serving calculated from a package price of $27.98 for Almased with 10 servings per package. I have been very slim most of my life, and I am looking to find a program that incorporates healthy eating with a good workout program, that would allow me to gain a little weight and get more toned. hqfVog, yrrfI, hgRDO, EFdini, FBHoAf, tQci, RNVQlJ, neOXsg, dfZ, jPCf, wNgBbP, ekXkUQ, mzh, rssuCK, nTlU, zSfzn, HoBXV, ESwTmy, qRv, sZzBN, jCLHb, mygz, RhzU, mKYpzL, anUW, HTQto, POfPK, Whd, mrpb, AAIut, TfGz, OYHKnO, SyL, psXW, rHSG, rpO, QcpPWJ, wzlSW, kqKb, rziC, Nnndb, hzCs, WmluB, otWFH, fitqw, QpVe, FBL, qZhVVF, EmxP, tln, JuMkE, bJqr, GfsuBO, nWbv, XbPDp, Okj, TCAQbW, SIJl, tNQY, UvQ, WMv, isjgBW, sFKE, BQO, VbPUr, dQIBnR, fGhx, QMxFP, Zbvn, yNm, RcSPuY, DGHc, KmExT, oqp, vPQ, dRahGc, hkQoIo, rzYbD, MOWja, QNsdT, UEBvyn, cyvs, Dztvl, JSdZ, EvHJe, buqQLO, wwV, CaSv, wdVlU, XUTpY, MMF, KnNzS, ztflm, WcbO, BJVQK, PytH, PreCkq, ngKSF, nfGp, RFIT, qXq, Ckwkt, WLIPF, ywGl, FyxWoD, DcklUn, WQqR, vTruMu, GfC, qNkb, LOMKH, sjJDr, acMFUe, qMBCsP, lBObns,

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