Caffeine Intake During Pregnancy Associated with Low Birth Weight Babies

By Kyla Miller, R.H.N;

Do you love your coffee? How about tea, soda, chocolate and/or other caffeinated beverages and foods? Are you breastfeeding, pregnant, or planning on becoming pregnant? It’s important to know that during pregnancy, caffeine can not only raise your heart rate and blood pressure, and increase insomnia, but it can also affect your growing baby.

Caffeine is able to freely pass the placental barrier in the same way that nutrients and oxygen do. Since a fetus does not possess the enzymes needed to process caffeine sufficiently, caffeine metabolites have been found to accumulate in the fetal brain and potential cause developmental problems. For this reason, limited caffeine consumption of 200-300mg/day during pregnancy is generally advised by most practitioners. However, a recent Norwegian study published in 2013 has found that even this limited amount (approximately 1-2 cups of medium strength coffee), might not be enough to prevent lower birth weight babies. The study also concludes that caffeine from coffee has the potential to increase the length of pregnancy.

The study included close to 60,000 pregnancies, in which information about the mother’s diets and birth details were collected over a 10-year period. The amount of caffeine and its sources (such as coffee, tea, soft drinks, chocolate, and other foods containing cocoa) were also monitored. What was found, was an association between caffeine consumption and the baby being small for gestational age at birth. This link was found regardless of whether the mother was a smoker, indicating that it was definitely solely due to caffeine consumption.

For every 100mg of caffeine consumed, the birth weight went down by about 21-28 grams and the gestation period lengthened by 5 hours. Interestingly, caffeine consumed from coffee, increased the gestational period by 8 hours. Therefore, given the finding of this study, it looks as though the recommended limit of 200-300mg of caffeine per day may need to be revised.

The one major issue that I have with this study is that it relies exclusively on self-reported data without a biological marker to confirm the accuracy of estimated caffeine exposure. It is possible that some women may have had difficulties reporting the frequency and amount of caffeine consumption for the whole period correctly. This being said, this study is by far the largest study performed so far on the association between caffeine intake and pregnancy outcome and it is supported by many other smaller studies that have had similar conclusions. It is clear to me that caffeine does have a negative effect on fetal growth and development and should be avoided as much as possible during this stage of life.

Your question: Have you ever drank coffee while pregnant? (post your comments below)


About the Author : Kyla Miller is the co-founder of and founder of She has overcome illness through dietary/lifestyle changes, and practicing a positive mindset daily. Kyla is a Registered Holistic Nutritionist and is currently studying to become a Reiki Master.

5 Nutrients Your Body Needs Besides Food

By Melody Larson;

If you're like me and care about your body, you probably spend a lot of your energy and focus on eating a healthy diet. There are endless diet books and nutrition guides that are aimed at helping you figure out how to give your body the nourishment it needs. Yet just as important as food are the other key nutrients your body needs to truly thrive. It can be easy to overlook these nutrients, but some of them are even more essential to our health than food!

Here are five nutrients besides healthy food that your body needs to be truly "well-fed," along with some simple tips for how to easily get these five needs met:

NUTRIENT ONE: CLEAN AIR - What is more essential than breathing? We can go weeks without food and days without water, but not more than a few minutes without air. Fresh air is essential for our wellbeing. Yet most of us spend all day indoors, breathing recycled air. When we do get outside, much of our air is polluted. It can be difficult with our busy urban lifestyles to get out into nature, where air is freshest. At best, we might get a little park action when we take the dog for a walk. At worst, the only time we really experience fresh air is once a year on vacation!

Solution: Nourish yourself with negative ions. Negative ions are at their max in pure places, like the tops of mountains or the depths of forests. Thanks to technology, you can do a lot to purify your indoor air by simply getting a negative ionizer for both your home and your office. You can buy desktop or standup units, but I prefer the plug-ins that go right into your wall outlets since they don't take up any space. For my home, I use both the plug-ins and a more "natural" (and beautiful) solution: Himalayan Salt Lamps. For a high-end plug-in, try the GT50. For a more affordable option, I love the Purely Products plug-in.

- We are made of water. We are meant to drink water in its natural state: mineralized water from springs & rivers. Yet just like the air we breathe, the water we drink today is anything but pure. It's stripped of minerals and polluted with chemicals, prescription drug residues, and other waste products. Although the pollution is bad enough for our bodies due to creating a permanent toxicity that our cells are constantly battling, it's the absence of minerals in our water that's even more critical. Why? Where minerals go, water goes. Minerals carry water into our cells. We could be drinking 12 glasses a day and literally still be dehydrated if we don't have any minerals helping that water get absorbed at the cellular level. They are meant to go together.

Solution: If you own your home, you can invest in a house-wide water filtration system. This is pricey, but guarantees you're getting the purest water for both drinking and bathing. For an affordable option, be sure you're using a Brita filter for your drinking water at the very least. You can also by screw-in filters for your shower head. Then, to get those vital minerals, try simply adding ionic trace minerals. One bottle will last you about 6 months and is under $20. Not a bad investment! You can add a few drops per glass to re-mineralize your water, or place 20-40 drops right into your filled Brita pitcher.

NUTRIENT THREE: SUNLIGHT - We are literally beings of light! At the quantum level we are made of light. The sun not only carries light to us, it also carries quantum information. All living things need the sun to survive and to evolve, and so do we. Yet modern medicine warns us that the sun is dangerous. It's not dangerous; it's vital to our physical, mental, emotional and even spiritual wellbeing. Do not be afraid of the sun. Recent studies are now showing that the sun is beneficial rather than harmful. Sunlight helps us make vital vitamin D, reduces heart disease, nourishes our skin, uplifts our mood, boosts mental clarity, and can even help prevent cavities. Not only that, studies also point out that sunlight actually helps prevent cancer rather than causing it. The list of benefits far exceeds the few I've mentioned here, so don't hide under your umbrella, hat, sunglasses and sunscreen.

Solution: Spend at least 20 minutes a day getting sunlight, which you can absorb even on a cloudy day. If you are sensitive to the sun, you'll find that moving to a mostly raw food diet almost always takes this away and can even prevent burning. Give up your sunscreens, especially any that aren't made of natural ingredients. Recent studies have shown that many of the chemicals in sunscreens are carcinogenic, increase cancer risk, and disrupt hormone levels. For days when you will be in strong sun for long periods, go for a natural, mineral-based sunscreen like All Terrain and only put it where you need it (nose & cheeks, neck & shoulders). For an even easier solution, use sesame oil (the non-toasted kind), which has a UV resistance of about 30%.

NUTRIENT FOUR: TOUCH - Yep, touch is essential to your wellbeing! Think about a baby who is deprived of touch. It suffers stunted physical growth, a decreased immune system, and mental and emotional dysfunction. As adults, we still need this touch nourishment. Therapist Virgina Satir is famous for her quote that, "human beings need 4 hugs a day for survival, 8 for maintenance, and 12 for growth." Yet most of us live in a touch-phobic society where we spend the majority of our days avoiding giving or receiving hugs, rubs, hand-holding and other forms of touch. Touch has become taboo except for intimate partnerships or family relationships, yet touch is a necessary form of communication. It lifts our spirits, boosts our immune systems, and fills our deepest spiritual need for connection and unity. What if you aren't in a relationship and don't have family near? How can you get your daily touch nutrients?

Solution: There are many ways you can reach out and get touched, but sadly, it often costs you! Massage therapy is the most popular and obvious treatment. I think that one of the reasons massage has become so popular is because as a society we are touch-deprived. If you are daring, you can organize a hug-a-thon or a hand -holding-thon at your work, church, or other communal place. This "sanctions" hugging as okay and can be a lot of fun. Plus, it's free! Everyone simply gathers and spends 10 minutes hugging or holding hands with as many people as they wish. Another fun and free way to get touch nourishment is to invite your friends over for a "cuddle party." Finally, there is even a new field of therapy called, unsurprisingly, Touch Therapy. This includes alternative healing methods such as Reiki, Mahi Kari, Therapeutic Touch, and others.

NUTRIENT FIVE: INNER PEACE - The effects of a stressed-out mind upon the body are staggering. They are so staggering, in fact, that I've made inner peace one of the 5 essential nutrients that our bodies need for health. When you are stressed mentally and emotionally, you literally place your body in a continual state of flight-or-fight response. This means that it is constantly in a state of high-level physical stress and toxicity. This stress is the root cause of nearly all disease, as well as premature aging. According to WebMD, 75 to 90% of all US doctor visits are stress-related. Yet we live in a society that encourages stress! We must keep up with the Joneses, do more, be more, and have more. Relaxing is seen as laziness. Meditation is seen as "woo-woo." Sleeping too much means you are slothful. Working less than 40 hours a week is unproductive. Having empty days on your calendar means you aren't a successful human being. How can you overcome the constant mental stress that our modern lifestyle promotes?

Solution: One very practical way to reduce mental stress is to unplug. Turn off your T.V. so you aren't bombarded by constant negativity, violence, and commercialism. Let go of delving deeply into the news and feeding on world drama. Stop reading all those magazines and popular internet sites. Just this one simple change can do wonders to transform your outlook on life and get you "deprogrammed" from desiring and suffering. Another strategy is meditation. You don't have to get into strange poses and hum strange noises. Simply sit still for 10-20 minutes each day and focus on breathing in and out to bring your mind and heart some peace. Finally, you can consciously work to gain power over your negative mental chatter and your emotional reactions. Here's how that works:

It's easy to think that you have no control over your thoughts & feelings and that life just happens to you and you can only react to it. But in truth, this happens because we think that our thoughts are us. "I am a failure!" is a great example. See the 'I' in there? The belief becomes who we are rather than just a thought we're having at that particular moment. Practice "watching" your thoughts and allowing them to flow past you like a cloud passing by rather than identifying with them as "me" or "my truth." Respond to stressful or unhappy thoughts with "That's interesting," and see where this non-attached, curious approach takes you. For a more active approach, consciously make an effort to choose the feelings you wish to experience: "I want to feel ease, I want to feel peace, I want to feel safe, I want to feel good, I want to feel strong, I want to feel joyful, I want to feel... " The more you practice just saying or thinking these words, the more you actually activate their vibration within you. When you have a reaction to something and experience negative emotions, know that you don't have to accept these emotions as truth. You can let them go. You can choose to feel differently.

These are all such simple, yet vital, ways to nourish your body. You will also nourish your heart and soul, cultivating states of stable wellbeing, vitality, and joy within you. So eat well for sure, but also get your clean water, your pure air, your life-giving sunlight, your healing touch, and your calming inner peace.

Your question: Do you practice any of these? (post your comments below)

  • University of Maryland Medical Center: Cough
  • "Archives of Pediatrics and Adolescent Medicine"; Effect of Honey, Dextromethorphan, and No Treatment on Nocturnal Cough and Sleep Quality for Coughing Children and Their Parents
  • "Natural, Alternative and Complementary Health Care Practices"; Roxana Huebscher, Pamela A. Shuler; 2004
  • "1,801 Home Remedies: Trustworthy Treatments for Everyday Health Problems"; Reader's Digest; 2004
  • "Jude's Herbal Home Remedies"; Jude C. Williams, Jude Todd; 2002

  • Read more:

    About the Author: Melody Larson is a natural weight loss and spiritual wellness coach, law of attraction teacher, published author, and successful entrepreneur offering ebooks, an online self-study course, free media, a blog and healthy vegan and raw food recipes on her site,

    Healing the 7 Major Chakras and Why

    By Shakeenah Kedem;

    People everywhere are learning the importance and effectiveness of energy healing, whether they accept that everything is energy or not, because with the rising of people's vibration as a whole, we are moving into a period of heightened awareness, sensitivity and capabilities.

    My dream is to see a world where every being is aware, and knows the value of a healthy energetic body, and daily chakra exercises become the norm. These metaphysical chakras help to regulate the physical organs and glands; therefore keeping you healthier physically. They also help to regulate one's emotions, therefore helping you stay healthier mentally and emotionally. Therefore, the chakras being in a balanced state of being helps bring harmony to your entire being, supporting a truly holistic state of health.

    We as a race of people nowadays MUST learn to:

    #1 be aware of their chakras existing

    #2 begin keeping the 7 major chakras healthy

    Keeping the 7 major centers healthy is important because we are actually moving gradually into another dimension of reality and in order to do so, our bodies must reach a higher vibration and frequency~ and this includes awakening 5 other major chakras that we have dormant right now; besides the 7 major chakras we know now.

    In order for these five to awaken; the seven that we now are using, must be in a healthy state of being.

    A brief summary of the seven major chakras is as follows:


    1st center, between the legs, around sex organs. Gland: Adrenals. Suprarenal glands (cortisone, adrenaline, noradrenaline) Its primary color is red and secondary is black. Key focus: SURVIVAL, GROUNDEDNESS, PHYSICAL NEEDS. "To Be, To Have" are the keywords here. Scents are Sandalwood and Vetiver. An open and balanced root chakra allows necessary grounding (support from the earth and nature) strong structural elements of the physical body; spinal column, adrenals, kidneys, legs, bones, teeth, feet, knees, lower back, nails, large intestine, pelvic area and smooth operations of the eliminatory system. The root chakra connects all to the earth, taking care of the legs and feet, sciatic nerve, quality of blood. Allergic reactions also connect to the root chakra.

    When one has strong root chakra one stands with both feet firmly on the ground. It relates to one's will to live, sense of security, instincts and basic communication, concerns associated with food, clothing, shelter - practical things, self-preservation, endurance, rhythm and connection to nature...


    2nd center; lower abdomen to navel. Gland: Gonads. Testicles and ovaries (testosterone and estrogen) Represented by the color orange. Key focus: VITALITY, DESIRE, CREATIVITY, SELF-WORTH. "To Feel, To Want". Scents: Ylang Ylang, Patchouly. A well developed sacral chakra ensures the health of the reproductive system; testicles, prostate, ovaries and uterus, duodenum, ileum, cecum, lower verterbrae, small intestine, pelvis, urinary tract, bladder. It also prevents impotence and reduces menstrual pain. A strong sacral chakra helps in assimilation of food, detoxifying the body, strengthens the immune system. Potency, procreation, fertility, and healthy sexual activity, creativity, a joy of living, vitality, harmonious relationships and work with others, tolerance, surrender, movement, giving and receiving, all depend upon a healthy sacral chakra...


    3rd center; about 4" above the navel. Gland: Pancreas (insulin, digestive enzymes) its color is yellow. Key focus: WILLFULNESS, JOY, ENERGY. "To Do, To Act". Scents are Grapefruit, Fennel. Also known as the Navel Chakra, those with an open and balanced solar plexus chakra may have good appetites and make optimum use of nourishment taken in, have good regulation of body temperatures, are radiant, seldom complain of problems with stomach, liver, or any other digestive organs, have steady nerves, sleep deeply, and handle stress well, can master their desires, have healthy sense of humor and laughter. Its function is to help take care of the small intestine, liver, autonomic nervous system, help one to open up to sensitivity, spontaneity and positive emotions. On a psychic level the solar plexus chakra is linked to one's emotions... thus the reason for feeling effects of emotional disturbances in the stomach. Problems with the third chakra result in eating disorders such as obesity or anorexia- center around psychic problems related to the navel chakra, and many other problems rooted in the stomach or digestive system, such as heartburn, diseases of the liver, spleen or gall bladder, backache, nervous disorders, obesity, anorexia...


    4th center; center of chest at heart level. Gland: Thymus (immune system) representing color is green and secondary is pink. Key focus: LOVE, COMPASSION, TRUST. "To Love, To Be Loved". Scents: Rose Geranium, Rose Otto. Beings with strong heart chakras, have much love, may have empathy for all of humanity, forgiveness, compassion, understanding, group consciousness, acceptance, peace, contentment, usually breathe deeply with a regular rhythm, have a healthy heart, strong lungs and good blood circulation, rarely experiencing bronchial or respiratory ailments; as the lungs being of the air element this suggests an automatic relationship with the respiratory system. Removing blockages to the spiritual heart (heart chakra), one also helps prevent coronary problems. The heart chakra also governs the upper back, shoulders, arms, hands, and rib cage. The sense of touch is governed by the heart chakra...


    5th center; larynx, throat area. Gland: Thyroid and Parathyroids (thyroxin) its' representing color is sky blue. Key focus: COMMUNICATIONS, LISTENING, VIBRATIONS. "To Speak, To Hear and Be Heard". Scents are Bergamot, Spruce. This is the hearing and speaking center. A rich sound of one's voice is a sound of a healthy throat chakra. One breathes freely, will not ordinarily experience tonsillitis or any throat inflammations. In addition to its influence on the larynx and vocal cords, the throat chakra also may affect the vertebrae in the neck, arms, hands, mouth, teeth, gums, skin, tongue, throat, esophagus, & windpipe, the shoulders and jaw, and to a lesser extent the hearing faculties. It controls the thyroid glands, the parathyroids - which together control proper metabolism of protein, carbohydrates, fat, water, minerals, calcium, and the nervous system. It rules communication, truth perceptions, inspiration, righteous (right-use-of-will) discrimination, musical abilities, creative expression in speech, writing and the arts in general, peace, truths, knowledge, wisdom, loyalty, honesty, reliability, kindness. Other emotional connections to this chakra relate to creativity, dynamic will, self-support and acknowledgement, ability to follow one's aspiration. When the throat chakra has blockages or is not balanced one may suffer from nervousness or lassitude, throat pain, tonsillitis, speech defects (stuttering... ), dental, periodontal problems, trouble with the neck vertebrae, neck and shoulder pains, stiffness in the neck and shoulders, overactive or under-active thyroids, shyness, inability to express oneself...


    6th center; middle of forehead. Gland: Pituitary (vasopressin) representative color is indigo / dark blue. Key focus: INTUITION, PSYCHIC ABILITIES, CONNECTING TO HIGHER SELF. "To See, Self Awareness". Lavender, Basil; holy or sweet. Also known as the forehead chakra. Those with well developed 3rd Eye chakras may have expanded reasoning faculties, unblocked intuitive capabilities, clairvoyance, peace of mind, wisdom, perception beyond duality, great imagination and visualization skills, mental clarity, great intelligence, remarkable powers of concentration, healing energy, self-confidence, vision and hearing are sharp even into older age. The forehead chakra closely relates to the pituitary gland which is the control center of the entire endocrine system, regulating activity of all endocrine glands, the cerebellum, hormonal system, eye, ears, nose, sinuses, inner ears/eyes, mental / neurological abilities, hearing/sight, hypothalamus,

    influencing the immune system & nervous systems and ultimately one's psychological constitution. Emotional connections to this chakra also involve self-awareness, sureness, cognitive intelligence, mental balance...


    7th center; top of the head. Gland: Pineal (serotonin, melatonin) symbolic color is violet. The secondary color is white. Key focus: UNITY, WISDOM, THE GATEWAY. "To Know, Cosmic Awareness". Neroli, Frankincense. A strong crown chakra ensures good health by promoting the body's own natural healing processes, however, when blocked it can result in serious illness. The crown chakra corresponds to the brain, pineal gland and the entire nervous system. The pineal gland responds to light and regulates the sleep rhythms. This center of awareness is for cosmic consciousness, unification of the higher self with the personality, oneness with the Source, spiritual will, inspiration, Divine wisdom and understanding, idealism, selfless service, perception beyond space and time, spirituality, enlightenment, self-realization.

    Blockages/weakness in the crown chakra can result in headaches, weak immune system, nervous conditions, paralysis, multiple sclerosis, cancer, mental confusion, forgetfulness, mental illness, depression, sleep disorders, chronic illness, lack of inspiration, confusion, depression, alienation, hesitation to serve, senility...

    So, as you can see the chakras have vital functions and should be kept in harmonious balance. Healing of your Chakras can be done by yourself, by another in person or by another remotely, when they are trained and/or experienced in this skill. Whichever way you choose, it is important because of the ever increasing urgency of maintaining the health of our chakras.

    You do not even have to be the type that can feel the energy moving in order to reap the benefits of the adjustments that will be made. Don't let your dis-belief stop you from making this important step in improved healing of your mental, physical and spiritual self.

    Your question: How do you keep your chakras healthy? (post your comments below)

  • University of Maryland Medical Center: Cough
  • "Archives of Pediatrics and Adolescent Medicine"; Effect of Honey, Dextromethorphan, and No Treatment on Nocturnal Cough and Sleep Quality for Coughing Children and Their Parents
  • "Natural, Alternative and Complementary Health Care Practices"; Roxana Huebscher, Pamela A. Shuler; 2004
  • "1,801 Home Remedies: Trustworthy Treatments for Everyday Health Problems"; Reader's Digest; 2004
  • "Jude's Herbal Home Remedies"; Jude C. Williams, Jude Todd; 2002

  • Read more:

    About the Author: Shakeenah Kedem is a service oriented entrepreneur, and an Alternative Health Entrepreneur and Akashic Researcher living in the Northwest region of Arkansas, USA. Studying and practicing alternative healing methods for over 25 years and pendulum divining for over 5 years. Learn more about keeping healthy chakras here;

    Where do you Get your Calcium?

    By Kyla Miller, R.H.N;

    Based on a client’s nutritional assessment, I sometimes recommend that dairy be removed from their diet, which often leads to the question of where they will get their calcium. Undoubtedly, this is a valid question, since calcium is essential for bone formation, the prevention of osteoporosis, and for nerve transmission. Unfortunately, mass media has portrayed milk and dairy products, as the only acceptable source of calcium and this couldn’t be further from the truth. It is true that dairy products do contain large amounts of calcium, but what seems to be brushed over is the fact that they are also difficult to digest and absorb. Milk, for instance, when pasteurized, loses much of its calcium and enzymes that would allow calcium absorption to take place. Skim milk is an even poorer source of calcium because it is missing the fat that is necessary for its absorption.

    When trying to increase calcium levels, the focus should first be on minimizing the loss of calcium. After all, you can consume as much calcium as you want, but if your body is not absorbing it or if it is being pulled out of the body by other factors, there is not much point. Some of the most common factors that can drain the body of calcium include:

    (coffee, tea, soda, and chocolate): The intake of caffeine causes an increase of calcium loss in the urine.

    Refined sugar: When foods containing calcium are consumed with sugar, the absorption of usable calcium is greatly reduced. This results in the excess unusable calcium being secreted through the urine.

    Phosphorus: Phosphorus binds with calcium. This means that if phosphorus levels in the blood are high, it will actually pull calcium from our bones. Meat, grains, and soda all contain high amounts of phosphorus.

    Salt (table salt): Sodium increases urinary calcium secretion.

    Vitamin D: Without vitamin D, calcium cannot be used for bone formation because it is responsible for activating the absorption and transportation of calcium.

    Protein: When too much protein is consumed, the excess is broken down and has a diuretic effect, resulting in minerals such as calcium to be lost in the urine. Protein is also acid forming to the body. When the body is in an acidic state, minerals such as calcium are pulled from the bones to buffer the excess acidity.

    Alcohol: The overconsumption of alcohol causes an acidic environment in the body, leading to the pulling of calcium from the bones to buffer the excess acidity.

    A note on allergy

    Milk is the number one allergic food. Milk contains more than 25 different proteins that may induce allergic reaction. In addition, many people are lactose intolerant. This is the inability to digest lactose, the sugar naturally present in milk. This is due to a deficiency in the enzyme lactase, necessary for the digestion of lactose. In fact, recent statistics show that 70% of the world’s population is lactase deficient and the number keeps growing. As you can see, milk is clearly not for everyone.

    Alternative sources of calcium

    Once you’ve taken care of the factors that deplete calcium from your body, you can then focus on adding more into your diet. And you’ll be happy to know that it is possible to get enough calcium in your diet without using diary products. Almonds, walnut, sesame and sunflower seeds are all excellent sources of calcium. They can be eaten whole, in a nut or seed butter or in the form of nut or seed milk. Collard greens, lamb’s quarters, kale and artichokes are among the highest vegetable sources of calcium. Chickpeas, navy beans, and organic soybeans also contain high amount of calcium. Blackstrap molasses contains an astounding 172 mg of calcium in just 1 tbsp. Seaweeds, such as kelp and wakame, are also high in this mineral. As you can see, a colorful and varied whole foods diet is once again the answer to getting the nutrients your body needs.

    Calcium supplementation

    At times, supplemental calcium may be required. There are many factors to consider when choosing a calcium supplement. For example, many of the calcium supplements on the market today contain a poorly absorbable form of calcium. Additionally, taking too much calcium can deplete other essential minerals.

    To learn more about alternative sources of calcium, how to incorporate them in your diet and choose a high quality calcium supplement that is right for you, book a nutritional consultation today.

    Your question: Where do you get your calcium? (post your comments below)

    Carolee Bateson-Koch DC ND, Allergies: Disease in Disguise

    About the Author : Kyla Miller is the co-founder of and founder of She has overcome illness through dietary/lifestyle changes, and practicing a positive mindset daily. Kyla is a Registered Holistic Nutritionist and is currently studying to become a Reiki Master.

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