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Food Intolerance

Important benefits of almond milk



Almond milk in the United States is the most popular plant milk.

It is rich in some good nutrients but it is watered down and lacking much of the fiber compared to whole almonds.

Although their health effects were not investigated explicitly in controlled trials, some of its components were extensively studied.

It is an analysis of almond milk and its benefits for the body.

What is almond milk?

Almond milk is formed by combining water with almonds and then straining the mixture to extract the solids. This can also be achieved by combining almond butter with water.

It has an agreeable, nutty taste and creamy texture similar to standard milk. For this reason, vegans and those allergic or intolerant to dairy are a common alternative.

Almond milk can be sold in most supermarkets, usually in the section on balanced foods. Having it at home too is very convenient.

Natural almond milk comes in a number of flavours and brands. Choosing almond milk which does not contain added sugar is better for health reasons.

Most brands also supplement themselves with vitamins, minerals, or protein. If you don’t eat dairy, you may benefit from choosing calcium enriched products.

Regulated trials have related whole almonds to a number of health benefits, which do not relate to almond milk in all of these.

It is because the almond milk is distilled and is generally made from blanched almonds (skinless). Most of the fiber has been lost, and a significant portion of its antioxidants.

Second, almond milk is watered down, and a food source far less abundant than whole almonds.

Nutrient content in almond milk depends on how many almonds were used to produce it, how much water was used and whether it has any vitamins and minerals added.

For example, it is possible to use about 72 almonds (86 grams) to make one cup (262 grams) of homemade almond milk, whereas commercial almond milk is usually much more diluted (1).

Here are the seven principal health benefits of almond milk drinking.


1. It is nutritious

While almond milk is not nearly as nutritious as cow milk, it comes close to enriched goods.

They often contain added vitamin D, calcium and protein making them nutritionally more similar to regular milk.

Almond milk, though, is naturally rich in many vitamins and minerals, especially vitamin E.

For reference, the following table shows the quantities of a few nutrients, vitamins and minerals in a single cup of organic almond milk and low-fat cow’s milk (23).

Almond MilkCow’s Milk
Protein1.55 grams8.22 grams
Fat2.88 grams2.37 grams
Carbs1.52 grams12.18 grams
Vitamin E49% of the RDI0% of the RDI
Thiamin11% of the RDI3% of the RDI
Riboflavin7% of the RDI27% of the RDI
Magnesium5% of the RDI8% of the RDI

Some of the minerals in almond milk and those present in milk are not absorbed. This is partially because almonds contain phytic acid, an antinutrient this decreases iron, zinc, and magnesium absorption (4567).

Since almond milk is absent in many nutrients, it is not ideal for infants as a substitute for milk.

Bottom line: Naturally, almond milk is rich in various vitamins and minerals, particularly vitamin E.

2. It is low in calories

While almonds are 50 percent fat and high in calories, commercial almond milk is a low-calorie drink.

That means you can drink plenty of it without thinking about weight gain. This is also rich in nutrients, offering plenty of nutrients in comparison to its calorie content.

Almond milk producers dilute it with water to make it similar to low-fat milk, which is around 1 percent fat.

One cup of almond milk contains just 39 calories, which is half the calorie content found in one cup of skim milk (28).

Not all of the almond milk is the same though. Homemade almond milk or other brands can contain a much higher calorie content, depending on how many almonds they contain per cup.

Furthermore, certain foods contain added sugar and should be avoided if your waistline is concerned.

Bottom line: Manufactured almond milk can contain far less calories than a glass of skim milk. That does not extend to all brands however, so be sure to search the labels for nutrients.

3. Unsweetened almond milk doesn’t raise blood sugar

Diabetes check test
Unsweetened almond milk may be suitable for people with diabetes.

On the market, a substantial part of the almond milk is filled with added sugar.

In comparison, sugar-free almond milk is a low-carb beverage containing just 0.6 percent carbs (1.5 grams) per cup (2).

Low-fat cow’s milk, by contrast, contains 5 percent carbohydrates, containing 12 grams in one cup (3).

Also high in fat and protein, almond milk is relative to its carb content. This does not cause a spike in blood sugar levels for this reason, making it ideal for diabetics as well as those on a low-carb diet.

Yet make sure you read the lists of ingredients and select items that are as clean as possible.

Bottom Line: Almond milk is a low-carbon product, making it a good option for those on a low-carb diet as well as those who prefer to get their blood sugar levels tested.

4. It is dairy-free

Almond milk does not contain milk from cow or other animal products, which makes it a perfect choice for vegans and others who are intolerant or allergic to meat.

Many people are intolerant of sugar (lactose) in milk and unable to digest it fully. Undigested lactose moves down to the colon where the resident bacteria ferment it, resulting in excessive gas, bloating, diarrhea and associated discomfort.

Being dairy-free, almond milk does not contain lactose at all, making it an acceptable substitute for lactose-intolerant people.

Bottom Line: Almond milk is an imitation milk which contains no dairy at all, making it a common alternative for vegans and people with lactose intolerance or allergies to milk.

5. Enriched almond milk may strengthen your bones

The richest dietary source of calcium is the dairy products. In comparison, it is a bad source of almonds.

Producers also supplement it with calcium, in order to make almond milk more similar to real milk. One cup of commercial almond milk, for example, can contain up to 45-50 percent of RDI (29).

In contrast, the content of calcium in one cup of cow’s milk can vary from 28-31 percent of RDI (310).

As a result, fortified almond milk is an ideal source of calcium for people who do not eat dairy products, such as vegans or those who are lactose intolerant or milk allergic.

Calcium is important for bone formation and maintenance. This is why an sufficient intake of calcium decreases the risk of osteoporosis, a disease associated with weak bones and fractures(11).

Bottom line: Calcium also enriches almond milk, making it an excellent source. Regular use of enriched almond milk will reduce the risk of osteoporosis for those not eating dairy products.

6. It may reduce the risk of heart disease

Observational studies indicate that daily nut intake is associated with a decreased risk of heart disease. It is partially because they contain high levels of vitamin E, and healthy fats (1213).

Almond milk is 1 percent oil by weight, of which about 90 percent are unsaturated (2).

Oleic acid, the principal fatty acid in almond oil, was associated with beneficial improvements in blood lipids (14).

One research in healthy adults found that consuming 66 grams of almond or almond oil per day for six weeks decreased their “poor” LDL cholesterol levels by 6 percent and triglycerides by 14 percent, as well as their “strong” HDL cholesterol by 6 percent increased (15).

Such beneficial improvements in the profile of blood lipids are related to a decreased risk of heart disease (16).

While approximately 50 percent of the calories in almond milk come from fat, it is typically a low-fat food and probably has no major effect on your lipid profile in the blood.

This is therefore a rich source of vitamin E, supplying about half of the RDI in a single cup (2).

Vitamin E is believed to compensate for many of the health benefits of almonds. This prevents lipids from oxidation, reducing oxidized LDL cholesterol levels which is a risk factor for heart disease (1718).

Bottom Line: Almond milk contains high levels of vitamin E, and healthy fats. Your heart could actually benefit from drinking it daily.

7. Enriched almond milk is high in vitamin D

Most people are deficient in vitamin D or short of it. It increases the risk of weak bones, tiredness and feeble muscles (19).

Humans diet has few healthy sources of vitamin D. This is why an enrichment of some foods with vitamin D is a successful public health strategy. This applies particularly to the dairy products.

Like normal milk, almond milk also has vitamin D added to it. For instance, one cup may contain 101 IU (2.4 μg) of vitamin D, 25 percent of the RDI. One cup of cow’s milk which is enriched with vitamin contains equivalent amounts (9).

It makes enriched almond milk a good source of vitamin D, which when eaten regularly can avoid deficiencies.

Bottom Line: Almond milk is often enriched with vitamin D, and consuming it regularly may prevent vitamin D deficiency.

It is easy to make

Almond milk is popular in supermarkets.

But making it at home, too, is very convenient. Only a blender, water and a cup of almonds are all you need.

First, they remove the skin. Soak the almonds in water for 8-12 hours or overnight. The soak softens the skin, allowing it to quickly peel off while rinsing the almonds.

Next, place the almonds in a four-cup water blender, and mix until smooth. Finally, the solids should be separated by straining the mixture through a cheese cloth or nut milk container.

Here are some healthy recipes:

Bottom Line: Almond milk is one of the most popular plant milks and is available in most supermarkets. It is also easy to make at home.

How to use almond milk

The almond milk is extremely flexible much like normal milk. Below are some suggestions about how you can use it as a supplement for milk:

  • Splash it over your cereal instead of regular milk
  • Add it to your coffee or tea
  • Mix it in smoothies
  • Make a dairy-free rice pudding or ice cream
  • Use it in soups, sauces and salad dressings
  • Use it as a milk replacement in many baked foods

The almond milk should not be drunk in large quantities for those who are susceptible to kidney stones. This is due to the level of calcium oxalates, which is usually higher in homemade almond milk (20).

Some people are still worried about carrageenan, a thickener used in many commercial dairy products for almonds. But most researchers believe that the amount and quantity of carrageenan used in food products is safe (212223).

Bottom Line: Almond milk is a great substitute for normal milk. Nevertheless, anyone susceptible to kidney stones should stop drinking it in large amounts.

Take home message

Almond milk is a highly versatile food commodity and a perfect substitute for vegans and people who are allergic or intolerant to dairy products.

Almond milk is an excellent addition to a healthy diet, because it is naturally rich in several important nutrients.

Food Allergy

What are substitutes for vanilla extract?



Vanilla extract is a widely used flavour in sweets and baked products. People can use a variety of alternatives in a pinch, but some are more suited to particular recipes than others.

The pods of the tropical vanilla orchid Vanilla planifolia are used to make pure vanilla extract. The pods contain microscopic black seeds high in vanillin, which gives the liquid flavoring its deep, rich flavor.

Vanilla extract is used in a lot of baked items and sweet recipes. A modest quantity imparts a strong, fragrant flavor that complements other flavor.

There are a variety of reasons why someone would need a vanilla extract alternative. They may have ran out, want a different flavor, or prefer an alcohol-free choice. Vanilla extract must contain at least 35 percent alcohol, and the flavor can only originate from vanilla beans, according to FDA standards.

Continue reading to discover about vanilla extract substitutes, when to use them, and frequent reasons for doing so.

Substitutes for vanilla

substitutes for vanilla extract
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Vanilla extract can be replaced in a variety of ways. While certain substitutions may work well in some recipes, others may work better in others.

Because vanilla extract and its replacements have such a strong taste, be careful to apply the proper substitution ratio. It’s important to remember that concentration levels might vary, especially among handmade items.

1. Vanilla paste

Vanilla paste, also known as vanilla bean paste, is made from a combination of vanilla extract, vanilla beans, and sugar. It has a strong vanilla flavor and a silky texture, as well as the unique black flecks of vanilla beans.

The consistency of vanilla paste, despite its name, is not as thick as one might think. It’s a syrup-like substance.

Vanilla paste can be used in place of extract in a 1-1 ratio, according to the manufacturers.

2. Vanilla powder

Vanilla powder is created from ground vanilla beans and is fine and light in color. It’s popular in light cakes and frostings since it doesn’t turn them brown like extract does.

Vanilla powder has a higher concentration of flavor. High temperatures can cause vanilla essence to evaporate, resulting in a tasteless baked dish. High heat has no effect on vanilla powder.

Vanilla powder may be baked with, added to cereal or oatmeal, blended into coffee or hot chocolate, or sprinkled on oats.

When replacing powder for extract, vanilla powder producers recommend a 1-1 ratio.

3. Vanilla sugar

Vanilla sugar is a kind of sugar that has been infused with vanilla beans. While it is difficult to come by in the United States, it is widely used in Europe.

Vanilla sugar can be substituted for ordinary sugar in baking. It may also be used to top freshly baked pies, pastries, and cakes.

In a recipe, use vanilla sugar instead of ordinary sugar and leave out the vanilla essence.

4. Almond extract

Almond extract has a stronger nutty flavor than vanilla, which works well in some recipes. Using too much, however, might result in an unpleasant flavor.

Almond extract is widely used in French toast, pound cakes, and cookies.

People should use almond extract sparingly due to its strong flavor.

5. Maple syrup

Pure maple syrup has a deep, sweet taste profile, making it a great substitute for vanilla extract. It can also help baked foods retain moisture and bind together.

If you’re going to use maple syrup, be sure it’s real maple syrup, not fake. People should add it to taste because the flavor is somewhat different from vanilla extract.

6. Honey

Honey gives desserts a bright, flowery sweetness. It can improve the texture of baked items in the same way maple syrup can.

1 tablespoon honey can be substituted for 1 teaspoon (tsp) vanilla essence.

7. Bourbon, brandy, rum, or vanilla liqueur

Spirits like bourbon, brandy, rum, and vanilla liqueur can imitate vanilla extract’s rich, caramelly flavor.

1 tsp vanilla extract can be replaced with 2 tsp alcohol.

When using them in recipes for children, pregnant people, or those who do not drink alcohol, caution should be exercised. While most alcohol evaporates when exposed to heat, some can be retained in no-bake or barely baked dishes.

8. Vanilla flavored plant-based milk

Vanilla-flavored almond, oat, or soy milk can easily replace vanilla extract, though the flavor will be more subtle.

For 1 tsp vanilla extract, use 1 tsp milk.

Why substitute?

For a variety of reasons, people replace vanilla extract. It may be because they ran out of vanilla extract in the middle of baking, or that people simply love experimenting with new components.

Some people prefer alcohol-free substances, thus vanilla extract, which contains at least 35 percent alcohol, is avoided.

When producing light-colored cakes or frostings, bakers may select a colorless vanilla extract substitute. While vanilla extract may turn pale batters dark, alternatives such as vanilla powder have a more subtle impact.

Pure vanilla vs. imitation

Imitation vanilla extract is a flavoring that is less costly than genuine vanilla extract but still tastes great. Pure vanilla extract offers a stronger flavor and scent than imitation vanilla.

Although imitation vanilla is less expensive, recipes sometimes ask for twice as much to compensate for its lower flavor character.

Imitation vanilla, according to the producers, contains vanillin as well as synthetic chemicals such as artificial colors, sweeteners, and preservatives. Water, alcohol, sugar, and vanilla bean extractives make up pure vanilla extract.


Pure vanilla extract adds a nuanced taste to a wide range of dishes and baked products.

People may choose a substitute because they are out of vanilla extract, like the flavor and texture of a different choice, or want an alcohol-free option.

It’s important to apply the proper substitute measurements and make sure the substitution is suitable for the recipe. People may play  with various combinations and ratios, adjusting the quantities as necessary.



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The causes of frequent solid bowel movements and how to prevent them



A significant indicator of health can be the frequency and consistency of bowel movements. However, having more bowel movements than normal, as a standalone symptom, is not a cause for concern.

Many individuals associate diarrhea, which involves loose or watery stools, with frequent bowel movements. A wide variety of variables could, however, cause frequent solid bowel movements. These variables include the diet of a person, allergies to food, and underlying health conditions.

In this article, we examine how often bowel movements in individuals with a good health status are likely to occur. The causes and treatment of frequent solid bowel movements are also covered and we explain when to see a doctor.

How often is frequent?

Frequent bowel movement

The frequency and consistency of bowel movements may be significant indicators of the health of an individual.

Health experts do not, however, cite a particular number of bowel movements as normal or healthy.

Most individuals have one to three bowel movements a day, the general standard. Research suggests, however, that it’s still healthy to have three bowel movements a week.

Constipation may be indicated by having less than three bowel movements in a week, especially if the stools are difficult and difficult to pass through.

In contrast, three or more watery bowel movements in a day may mean that there is diarrhea in an individual.

These are general standards and will not apply to everyone. If they notice any significant or persistent changes in their toilet habits, it is important that individuals consider what is typical for them and take action.


Research shows that frequent bowel movements can be caused by a broad variety of variables:

  • Infections of the gastrointestinal (GI) tract: Infections, which may be due to viruses, bacteria, or parasites, can frequently cause short-term bowel problems. One study found that many children with frequent nondiarrheal bowel movements have a non-polio enterovirus (NPEV).
  • Food allergies: These cause the immune system to overreact to certain foods, mistakenly treating them as pathogens. About 3–4% of adults in Westernized countries have food allergies, which can be serious if they affect a person’s ability to breathe.
  • Caffeine: Due to the laxative effect of caffeine, the International Foundation for Gastrointestinal Disorders say that more than two or three cups of coffee or tea a day can cause diarrhea.
  • Celiac disease: This disease affects about 1 in every 100 people worldwide. People with celiac disease experience a full immune system response when they eat wheat, barley, or rye. This response can affect a person’s bowel movements and damage their small intestine.
  • Lactose intolerance: This condition affects up to 70% of the world’s population. People with this condition cannot consume dairy products without having intestinal problems.
  • Exercise: Exercise is healthful overall, but some individuals, such as long-distance runners, may notice powerful urges to move their bowels when working out. Some may even experience diarrhea. Experts suggest that this effect is due to reduced blood flow to the colon.
  • Gall bladder problems: Conditions such as Habba syndrome indicate a link between poor gall bladder function and frequent bowel movements.
  • Irritable bowel syndrome (IBS): The most common form of functional diarrhea, IBS can also cause constipation. Some people with IBS may experience both symptoms.
  • Inflammatory bowel disease (IBD): Ulcerative colitis and Crohn’s disease are two forms of this immune system disorder, which causes chronic inflammation of the GI tract and can lead to long-term damage.
  • Medications or drug abuse: Many medications can cause digestive problems, including aspirinnonsteroidal anti-inflammatory drugs (NSAIDs), antibiotics, and blood pressure medications.
  • Cancer: Changes in bowel habits can be a sign of colon cancer, particularly if they occur along with other symptoms, such as anemia, unintentional weight loss, fatigue, blood in the stool, and bleeding from the anus.


Frequent bowel movements that are not diarrhea often respond well to self-care, such as the use of medications for symptom relief over-the-counter (OTC).

Recommendations for treatment of IBS, a common cause of frequent bowel movements, include:

  • adjusting the diet to support healthy digestion
  • engaging in regular physical activity
  • taking steps to manage stress, such as practicing mindfulness or yoga
  • treating symptoms of constipation, diarrhea, or stomach pain with OTC or prescription medications, such as loperamide, laxatives, or antispasmodics.

When to see a doctor

When diarrhea lasts more than 2 days, experts recommend seeing a doctor.

Frequent solid bowel movements may not present the same risk of dehydration as diarrhea. A person who frequently passes solid stools should, however, see a doctor if they are:

  • develop a fever
  • notice blood in their stool
  • start vomiting or feeling nauseated
  • experience painful stomach cramps
  • cannot control their bowel movements


Sometimes, adhering to a healthy lifestyle can help individuals avoid frequent solid bowel movements. Dietary practices that might be especially helpful include:

  • adding foods high in fiber, such as fruits, vegetables, and whole grains, to the diet gradually
  • limiting the intake of gluten and products containing gluten
  • seeking a doctor’s advice on supplementing the diet with probiotics to increase the “good” bacteria in the gut

Other practices that may help maintain a healthy frequency of bowel movements include:

  • exercising regularly
  • getting enough sleep
  • managing stress with relaxation techniques, mindfulness, and biofeedback
  • mental health therapies, such as cognitive behavioral therapy (CBT) and gut-directed hypnotherapy


Regarding frequent solid bowel movements, the main thing to consider is whether this pattern represents a change for the individual.

Most of the time, short-term responses to a specific food, a passing virus, or too much coffee are changes in bowel habits, and a person can resolve them with self-care.

It may help to maintain the regularity of bowel movements by adopting a healthy lifestyle, following a well-balanced diet, and learning to manage stress.

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Food Intolerance

Keriorrhea: What you should know



Keriorrhea is an oily, orange-colored bowel movement that occurs when indigestible wax esters are consumed by a person. When a fatty acid combines with fatty alcohol, wax esters form.

There are high amounts of wax esters in their bodies in the Gempylidae family of fish. Commonly known as snake mackerels, these fish include species such as oilfish and escolar fish. The wax esters can accumulate in the rectum when an individual eats these fish, causing the leakage of orange, oily stool.

We look at keriorrhea in greater detail in this article, including its signs, causes , and treatments.


Toilet roll holder

Keriorrhea symptoms typically develop within a couple of hours of eating oilfish or escolar fish  and can last for a few days.

An oily, orange bowel movement is the main symptom of keriorrhea. This bowel movement would appear in the toilet as an orange oil that sits above the water, as oil is less dense than water.

The smell of keriorrhea may be identified as that of strong mineral oil by some individuals.

An individual can also pass feces alongside the oil sometimes. Other times, they may only pass the oil.

Other potential accompanying symptoms of keriorrhea include:

  • stomach pains
  • abdominal cramping
  • nausea
  • vomiting
  • stomach gurgling
  • headaches
  • anal leakage


Keriorrhea occurs when wax esters from oilfish or school fish are eaten by a person.

Since both fish belong to the fish family of the Gempylidae, some individuals may refer to the wax esters as gempylotoxins and the condition as poisoning of the gempylide fish.

The exact amount of gempylotoxin causing keriorrhea is uncertain and can vary depending on the sensitivity of a person.

Research indicates that almost 20 percent of the body weight of Gempylidae fish is composed of wax esters. The explanation for this is that these fish are unable to metabolize the naturally occurring wax esters in their diet. In the fish ‘s body, wax esters accumulate, including the skin and muscle tissue.

Wax esters consist of a fatty acid and alcohol that is fatty. These are indigestible and non-absorbable materials. Gempylotoxins, therefore, have a laxative effect once within the colon, resulting in oily diarrhea.

Sometimes, sellers of these fish wrongly label them as other types of fish. In other instances, under a different name, such as gemfish, butterfish, or rudderfish, the fish can appear.

Healthcare professionals who treated three individuals with keriorrhea observed in a 2018 scientific study that each person had recently eaten raw fish (sushi) before experiencing their symptoms.

Italy and Japan do not allow school fish to be sold in their countries. Advice from the Food and Drug Administration (FDA) against the import and sale of oilfish and escolar fish..


Symptoms will disappear after 24-72 hours in most situations, but they can also last for up to 90 hours. An person with keriorrhea is unlikely to need treatment or hospitalization.

To encourage recovery, a person experiencing keriorrhea may wish to take the following steps:

  • Resting: A person should consider taking time off work and staying at home. If they need to go out, they should be aware that bowel movements may be unexpected and urgent.
  • Drinking plenty of fluids: There is a risk that people with keriorrhea may become dehydrated. An individual should keep drinking plenty of liquid but avoid alcohol and caffeine.
  • Reintroducing foods slowly: There is a lack of research exploring which foods a person should eat when experiencing keriorrhea. However, based on the standard recommendations of what to eat when dealing with diarrhea, they may wish to avoid heavy meals and consume small portions of bland foods.

Other potential causes of oily feces

Other conditions that can produce movements of the oily bowel include steatorrhea. This term describes feces that contains a lot of fat.

These kinds of stools may appear oily, pale, and bulky. They may have a bad smell as well.

Steatorrhea can cause oily anal leakage, as with keriorrhea, and a person may be able to see oil in the toilet bowl on the surface of the water.


By eating meals or foods that are high in fat, potassium, or fiber, a person can develop steatorrhea. This may include:

  • nuts
  • oily, high fat fish
  • foods high in trans fat

Medical condition

Some medical conditions can adversely impact the absorption of nutrients by the stomach. Poor fat absorption can induce steatorrhea. Some instances of conditions that can cause steatorrhea include:

  • Celiac disease: When a person with celiac disease consumes gluten, it triggers an immune response in which the body attacks its own tissues in the digestive tract and stomach. As this response can affect nutrient absorption, it may cause steatorrhea.
  • Chronic pancreatitis: The pancreas is an organ that aids with digestion. Sometimes, it may become inflamed and stop working properly. This dysfunction can lead to poor digestion and issues absorbing fats, triggering steatorrhea.
  • Crohn’s disease: This chronic condition causes inflammation of the intestines. This inflammation can affect absorption mechanisms and lead to steatorrhea.

When to see a doctor

In a few days, most individuals with keriorrhea will recover, so it is unlikely they will need to see a doctor.

However, they could have steatorrhea if a person has frequent oily bowel movements. To determine the underlying cause, a person should consider seeing a doctor who can perform tests.


Oily orange bowel movements can be encountered by people with keriorrhea. Usually, the condition results from the consumption of the indigestible wax esters found in oilfish and escolar fish.

Although it can be painful and unpleasant, without needing medical attention, a person with keriorrhea will likely recover at home.

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