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The Paleo Mama’s Weekly Meal Plan #2

May 25, 2013 by Jackie Ritz 10 Comments

Please forgive me for being a few days late posting this. I was at the Florida Parents Educators Association Convention for the past 2 days with my husband. It was awesome! It’s an annual state convention for homeschoolers… loaded with workshops, exhibits, and encouragement for homeschooling families.

However, I’m making time tonight for you all!!! I want you to have this for the coming up week. The first meal will be Memorial Day themed, followed by 4 other simple, budget-conscious, Paleo meals.

I included two crockpot meals because I know this is a busy week for everyone. Many families are running around crazy trying to wrap up the end of the school year for their kids. I hope this week’s meal plan makes your life easier!

Hope you have a Happy Memorial Day! Thank you to those who have served this wonderful country and for those who have given their lives. I am forever thankful.

Weekly Meal Plan #2

***Bookmark this page so you can come back over the week to find the recipes you need***

Meal 1 (Memorial Day): Spanish Burgers  & Sweet Potato Wrapped Bacon Bites.

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If you are going to a party and you want to impress your friends with some Paleo food, the Sweet Potato Wrapped Bacon Bites are AMAZING! We call them “Little Bites of Heaven” because you just want to savor every bit of it.

There are a few additional things you can add to the Spanish Burgers if you want to get fancy. The recipe has a caramelized onion chile relish and a roasted red pepper sauce you can make to go with them. I know it is Memorial Day and having “Spanish” burgers may sound silly, but they are really good and we use them as our regular burger recipe now. If you don’t like chorizo, you can use ground pork or just some more ground beef.

Meal 2 (Crockpot): Chile Cilantro Lime Crockpot Chicken & Tomato, Avocado, Cucumber Salad

paleopot

***see note below on saving the bones and making homemade stock***

I just love easy crockpot meals! Paleo Pot put together a golden recipe with this one! Add in the delicious salad and you have a simple meal for those days when you don’t have time to cook dinner!

Don’t forget to marinate the chicken overnight!

***Save your bones from the whole chicken and make stock according to my method here. Save the stock for meal 5 in this plan***

Meal 3: Salmon Patties with a Creamy Lemon Dill Sauce & Faux-Tato Salad

salmon patties

This meal is a little bit more intricate. Make this meal on a evening you have enough time for all the prep work. Savor your extra work…it will be worth it. I’m always trying to find more frugal ways to get seafood into my family’s diet!

Meal 4: Green (or Red) Chile Pork Taco-Salad

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With all the veggies in this, no need for a side dish. Pile your salad high and enjoy the simplicity of it! It’s one of our best pork dishes!

Meal 5 (Crockpot): Creamy Chicken Tomato Soup with Almond Bread

We just had this soup tonight for the 10th time, or so, and it’s so delicious. The Almond Bread recipe is another family favorite! We love dipping the bread into soup and stews. The Almond Bread is much like cornbread.

My family enjoys soup on, even, the hottest days! It’s just a healthy, frugal way to utilize all that stock that you are making if you are following my simple recipe.

<<<Printable Shopping List>>>

Are you enjoying these meal plans??? Let me know!

 

Filed Under: Budget Shopping, Weekly Meal Plan Tagged With: budget paleo meal plan, dairy free, gluten-free, grain-free, paleo, primal

Paleo Eliminated My Son’s Seizures

May 17, 2013 by Jackie Ritz 5 Comments

seizures

I just, ABSOLUTELY, love this story that Cavemom’s Cooking is going to share with us today. This story brings tears to my eyes because it, perfectly, describes the love a mother has…

…how she won’t take the average answer to be the ONLY answer

…how she KNOWS her son…truly, knows him

…how she heals her baby’s seizures with proper diet.

Yes, I love this story, and I know you will too!

The end of May marks a special anniversary for us:  Our son, Kaiden, has been seizure free for 3 years.

Kaiden has Down Syndrome, and was diagnosed with benign myoclonic seizures (infantile spasms) when he was almost 8 months old.

Doctors told us to expect global delays and low muscle tone in regards to Down Syndrome, but they didn’t talk about dietary needs.  After the seizures began, I noted that sweet potatoes and carrots intensified Kaiden’s seizure activity.  The neurologist said outright that diet had absolutely nothing to do with the seizures. He also told us because of Down Syndrome, this type of seizure would not affect Kaiden cognitively and that he may outgrow the seizures within a few short years. So, with that knowledge and because of the possible permanent side effects of allopathic anticonvulsant drugs, we chose to go the holistic route, which significantly reduced, but not eliminated his seizures. I still felt very strongly it had to do with food.

 A few months into the seizures, I became concerned over Kaiden’s cognitive and motor delays.  Everyone said it was Down Syndrome; that I needed to expect these delays.  But I just couldn’t accept that.  In the midst of the seizure-ridden days, he had lucid moments.  Moments where he’d do things, normal baby things.  The most memorable one was four months into the seizures.  He looked directly at me, said “Mama,” smiled at me, repeated it, and then repeated the performance again the next day.

Most of the dietary research I was able find was actually on autism, rather than Down Syndrome.  All I could find about treating Down Syndrome holistically was that individuals were more likely to be gluten and lactose intolerant.  Since I knew many autistic individuals also were gluten and lactose intolerant, I began to look into it.  Because Kaiden was still on breast milk, he wasn’t yet getting any extra dairy.  I chose to remove grain from his diet as well.  If he got any lactose and gluten, it was solely through breast milk (I exclusively pumped for him). I knew from very early on (pre-seizures) that through breast milk,  fresh green peppers gave Kaiden a rash and painful gas, so I had stopped eating them long before.

By his first birthday, Kaiden was pretty well on table foods.  I thought that his seizure activity was spiking after eating foods like spaghetti and tacos, but wasn’t sure as the activity didn’t seem much worse than average.  As far as the carrots and sweet potatoes went, it’s not like I gave them to him once and noted activity.  I tried on 3 separate occasions with the same, repeated result.  A day and a half later each time, his seizure activity spiked.  I was already keeping a log of his daily seizure activity; I began to add in what he ate.

 About a month after Kaiden’s first birthday, I ate an eggplant dish. And boy, did Kaiden’s seizure activity spike. Once I figured out it was the eggplant, I pumped and dumped all my fresh breast milk and gave Kaiden frozen breast milk for a few days, and his seizure activity went back down.

 A couple of months later, I tried fresh green peppers again.  I ate a tiny amount, and didn’t notice any significant difference in Kaiden’s seizure activity – no rash, no gas, so a few days later, I had a good helping of them.  And a day and a half later . . . on Mother’s Day no less . . . Kaiden’s seizure activity spiked like it had done with the eggplant. He spent Mother’s Day having seizures and screaming.  We both cried a lot that day.

 For several days after that I literally walked around the house saying, “what the @*#&%& do eggplant and green peppers have in common that Kaiden reacts so badly to them?”

Then finally, I typed in Google, “green pepper eggplant have in common“. And the connection came up . . . they are both members of the nightshade (solanaceae) family. As are tomatoes, potatoes, all peppers, paprika, ground cherries, and lots more foods I wasn’t familiar with. It was a smack-myself-in-the-forehead moment.  The light bulb switched on.

 Being into natural remedies, I am familiar with some of the properties of deadly nightshade but never thought about foods of the nightshade family. I was cooking with tomatoes, potatoes, paprika, and chili peppers on a regular basis.

Immediately I eliminated nightshade foods from my and Kaiden’s diets, and within a few days, his seizure activity reduced down to 1 – 3 seizures per day. Then I ate a grilled chicken sandwich (contained mayo, which has paprika in it, and a slice of tomato). A day and a half later, Kaiden’s seizure activity spiked. When it went back down, I ate a hamburger with mustard (contains paprika) and a day and a half later his seizure activity spiked again. That was enough of a “lab test” for me, and I completely eliminated nightshade foods for both of us.

Kaiden’s seizure activity dropped again, and within a few days, on May 28th 2010, he had his last seizure!

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 The more I observed him, and the more research I did, I came to the conclusion that the seizures were merely a side effect of what the nightshade foods were actually doing to him.  He gained so much in development so quickly that I knew there must be more to it.  My current theory, which may or may not be correct, is that nightshade foods over-stimulated his nervous system, allowing it to become overloaded, too noisy; he was not able to filter out that noise.  

 I may not know what caused his seizures in the first place, but I am thankful for them every single day; if it hadn’t been for those seizures I’d never have discovered the connection between nightshade foods and my son’s ability to process sensory input.

This began our journey into Paleo!!!

There is so much more to Kaiden’s story – you can keep up with us at here!

Keep up with our cooking adventures here!

 

 

Filed Under: Guest Posts Tagged With: autoimmune paleo, dairy free, down's syndrome, gluten-free, grain-free, nightshade free, paleo

YOU ASKED FOR IT: Paleo Weekly Meal Plan #1

May 16, 2013 by Jackie Ritz 12 Comments

meal plan collage

 

Ok people, I’m giving in. You asked for it…here it is. I’ve decided to post a weekly meal plan for you all who are in such dire need. Trust me, I’ve been there. It’s overwhelming. You just don’t know where to start. You don’t know how to afford real food. You don’t know how to cook real food. You just don’t have time. Start here…start fresh. Take a deep breath. You can do this.

I’m going to post a weekly meal plan every Thursday. This meal plan is going to be VERY budget friendly with the options of upgrading the meats to something else more expensive. I will menu plan for 5 meals and on the bottom is a printable shopping list! This way you can save one day for leftovers and another for eating out or choosing your own recipe.

Serving size for all these recipes is 4-6 servings.

 

Paleo Weekly Meal Plan #1

***Bookmark this page so you can come back over the week to find the recipes you need***

Day 1: Creamy Chicken Skillet Over Spaghetti Squash (recipe is on the bottom of blog post)

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Make a whole chicken using my crockpot method. You will use the meat for 2 meals.  Go see my guest post on Paleo Parents on how to crockpot cook your whole chicken and then immediately make chicken stock. This first meal uses 1/2 the chicken.  Reserve the other half of the chicken for Day 4’s dinner. Three cups of the stock will be used in tomorrow’s dinner; freeze the rest of the stock or sip on it throughout the week like I do!

Day 2: Italian Meatloaf with Green Bean Amandin

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Your stock should be done by this evening so just scoop out 3 cups of the fresh stock out of your crockpot to make the Green Bean Amandin with. Freeze the rest of the stock or drink it throughout the week.

Day 3: Beef Kabobs with Grilled Peaches

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For those who need to watch their budget, ask the butcher to cut roasts into steaks for savings! Then you may use these cuts for the kabobs. Usually roasts are cheaper per pound than steaks. If you can afford it, buy sirloin.

Cut peaches in half and remove the pit. Grill on both sides while grilling the Kabobs.

Day 4: Asian Lettuce Wraps with Coconut Rice with fresh Pineapple

Asian Lettuce Wraps
Asian Lettuce Wraps

My recipe calls for raw ground. Just ignore that part and stir in the reserved 1/2 chicken meat with the cabbage and red bell pepper.

Day 5: Salmon in a Bag (or Tilapia) with Mexican Coleslaw

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If your budget allows, then get Salmon.  If not, grab some Tilapia (not from China) or other fish you prefer!

The Mexican Coleslaw is a family favorite with us. The kids LOVE it! I have had much success using Broccoli slaw instead of cabbage. Also, add some cilantro to your Salmon bag to bring the flavors together!

Please come back and tell me how you enjoyed these meals!

<<<Printable Shopping List>>>

 

 

 

Filed Under: Weekly Meal Plan Tagged With: budget paleo meal plan, dairy free, gluten-free, grain-free, meal planning

Guest Post, The Simple Paleo Life: Paleo Batch Cooking!

May 15, 2013 by Jackie Ritz 2 Comments

My new friend, Sylvie,  from The Simple Paleo Life has some awesome stuff to share with you all on batch cooking. This is great, practical advice that Sylvie proves to be so much less daunting than what it really is. I know you will love what she has to share!

Save Time in the Kitchen by Batch Cooking

When we first made the switch to the Paleo lifestyle,  one of the things we struggled adjusting to was how much more time it took  to make real food versus boiling water for some pasta and opening a jar of pasta sauce. It felt like hours from prep to dishes.  We soon learned that spending a couple hours on a Saturday or Sunday would make the weekly meal prep a whole lot easier!  It also saves dishes to be washed since I, strategically,  use the food processor in a way that I only have to wash it once or twice during the big cookfest!  This is multi-tasking at its best.  I actually much prefer doing this than cooking one individual meal since I feel the cost-benefit time wise is much more favorable!

Here’s what I made during a day of mad kitchen prep on a weekend :

  • 2 roasted chickens with potatoes
  • braised kale (with bone broth) from our garden
  • steamed broccoli
  • ghee (from grass fed butter)
  • burger patties with hidden liver
  • bacon (vanished same day, oh well)
  • 2 gallons of kombucha started (for upcoming BBQ)
  • chopped carrot sticks for snacks

That sounds like a lot! But so many things can be done simultaneously that it really doesn’t take more than a couple hours!  Here’s what it looked like:

The night before:

  1. Plan what you will be prepping if you haven’t done so earlier in the week
  2. Set your frozen meats out to defrost

The cooking!

Start with the things that will take the longest to prep/cook.

I started by brewing tea for my kombucha (I only have one kettle, one mesh strainer and one big glass bowl so I did this in 3 batches).  Just writing this makes me realize I should get a couple more strainers and bowls to speed up the process!

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While that was brewing and cooling, I got the chickens rinsed off and in the oven with potatoes.  I usually add other root veggies as well.  Use timers, timers  are your friend.  I have my eye on this triple timer for days like this!

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Then I placed the butter in the pan to make the ghee and started the most hands on task: the “hidden liver” burgers.  (Grind liver, add ground beef and spices and fry them up!)

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While keeping and eye on ghee and burgers, wash and cut up carrots for carrot stick snacks during the week!

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Add one more pan with bacon to cook up. Warning: if kids and canines are present, your chances at having leftovers are ZERO.

If you have another burner available use it to steam some vegetables (I usually have all 4 burners going!)

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Braise some kale or collard greens in bone broth.  As the bone broth evaporates the minerals and “goodness” (I believe that’s the technical term) are left behind.

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That’s it!  Several meals and snacks in just a couple of hours!   Sip some booch while you’re doing it and you’ve got yourself a little party! 🙂

What are your favorite tips and tricks to reduce your time in the kitchen?

About The Simple Paleo Life:  Sylvie is a celebrity personal assistant and mom of 3 by day, paleo enthusiast and blogger by night.  She and SAHD hubby, Eric, each lost over 60 lbs with paleo and continue to improve their family’s health with food and lifestyle tweaks.  Sign up for their newsletter at www.thesimplepaleolife.com and follow her on Facebook and Twitter.

Filed Under: Guest Posts Tagged With: dairy free, gluten-free, grain-free, paleo, paleo batch cooking, primal

Guest Post, Satisfying Eats: Yummy Coconut Blondies Recipe!

March 7, 2013 by Jackie Ritz Leave a Comment

I am so excited to let Melissa, from Satisfying Eats guest post today and share an AWESOME recipe! I’ve known Melissa for over a year now and her recipes have been so helpful to me and they are so delicious. I am so honored to have her share on my blog about how to survive eating Paleo with a busy schedule, active toddlers, and, even, with a newborn baby! Please give Melissa some love on her Facebook page or blog when you are done reading!  Let’s welcome Melissa!!!

I am the mama of a precious 21 month old son and expecting my 2nd son any day now!   I gave up grains over 18 months ago and I haven’t looked back!  I feel better and I am in more control of my body (and mind)! In less than 7 months after having my first son, I was able to shed the 60 pounds I gained during my pregnancy!  This is not a diet for me but a  lifestyle change!   I love to cook and bake and have enjoyed blogging my grain-free and low-carb recipes over this past year!  I just published my first cookbook, Satisfying Eats: Grain-Free, Sugar-Free & Hunger-Free (now available on Amazon) and I am currently working on my 2nd one! Food is my passion and feeding my family healthy & nutritious meals makes this mama happy!

My first son has been a pretty easy kid.  He sleeps well, eats well and “allows” me to do lots of cooking and experimenting in the kitchen.  I am remembering when he was first born, though,  how HARD it was to eat right so I have been (and still am) preparing for when baby #2 arrives.   I actually gained weight after my first son was born because I was unprepared and ate whatever I wanted (or whatever anyone brought over) which led to lots of digestive issues and also weight gain.  Post-pardum nutrition is so important, especially since I plan on nursing again!  Also, my husband really isn’t a chef (or even a cook) so I need to be prepared!

“How I am going to survive with a Newborn” Plan of Action:
  1. I have about 10 meals in the freezer and working on more that I can simply place in a pot with a little chicken stock to thaw and reheat.
  2. I purchased 20 lbs of breakfast sausage from the farmer’s market to have on hand for a quick breakfast.
  3. We recently purchased a grass fed cow and I am stocked up on ground meat for quick meals
  4. I am stocked up on Great Lakes gelatin, berries (which I have frozen), virgin coconut oil, etc. to make delicious protein shakes when I just don’t have time to cook a meal but need to eat!
  5. I have a few batches of my grain-free buns ready to eat a sandwich or take with me to a restaurant to eat their toppings on my bread! (Yes, I do this!)
  6. I have a few batches of grain-free granola and cereal to munch on during and after delivery.
  7. I have some grain-free waffles ready too.  I can just pop them in the toaster and eat in one hand and feed the baby with the other.
  8. I have made my homemade seasonings for Chili, tacos (taco salad) & spaghetti sauce (over cauliflower or just eating it as a soup) so that I can have dinner ready in 10 minutes!
  9. I purchased 4 or 5 chickens, ready to throw in the crock pot for a delicious soup and meat for chicken salad and other dishes.
  10. Boiled chicken eggs that I got from my MIL!  Instant protein!
  11. Roasts are in the freezer ready for the crock pot.
  12. If someone ask what they can bring over, I will ask for rotisserie chickens and veggies!
  13. Hubby can always throw a steak or burger on the grill along with some veggies like squash, zucchini and asparagus for a quick (and no dirty dishes) meal!
  14. I even have a few treats prepared, like these Coconut Blondies!  I will deserve them! 😉
Even if you are not expecting, hopefully I have given you some ideas to help you plan for success.  

Yummy Coconut Blondies (Dairy-Free)

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Ingredients:

  • 1 & 1/2 cups almond flour
  • 1/4 cup coconut flour
  • 1/2 cup shredded coconut (unsweetened)
  • 1 & 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp Stevia (to taste)
  • 2 tbsp coconut sugar (or honey) to taste
  • 1 cup chopped nuts (pecans or walnuts)
  • 3 eggs
  • 1/4 cup plus 2 tbsp melted coconut oil
  • 2 tsp pure vanilla extract
Topping:
  • 1 tbsp chopped nuts
  • 1 tbsp shredded coconut
  • 1/2 tbsp coconut sugar
Directions:

1. Preheat oven to 325 degrees F.  Lube 8X8 inch pan with coconut oil and line bottom with parchment paper.

2.  Blend dry ingredients in a medium bowl.

3. Add wet ingredients and mix well with wooden spoon.  Taste for sweetness and adjust if necessary.

4. Spread out mixture into prepared pan and sprinkle topping over dough. Bake for 20-25 minutes.  Be sure not to over bake!

5. Serve warm or at room temperature.  Enjoy!

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Filed Under: Guest Posts, My Recipes Tagged With: coconut blondies, dairy free, gluten-free, grain-free, paleo, satisfying eats

Well Fed Cookbook Giveaway (CLOSED) & Jicama Home Fries Recipe!!!

February 5, 2013 by Jackie Ritz

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I don’t know if I’m more excited about the fact that the author, Melissa Joulwan, has offered to give this amazing cookbook away to one of you, or the fact that I get to share my favorite Paleo recipes with you! Well Fed: Paleo Recipes for People Who Love to Eat is AWESOME! This is, by far, one of my favorite Paleo cookbooks!

Not only is it Paleo, but this cookbook is features tons of recipes that are Whole30 & 21 Day Sugar Detox approved! It is loaded with so many recipes and has opened up my tastebuds to a whole new world!

Some of my favorites (and I have pretty much made EVERYTHING from this cookbook) are Chocolate Chili, Meatza Pie, and her Meat and Spinach Muffins. Seriously, I could go on and on! However, my absolute favorite recipe that has rocked my Paleo world is the Jicama Home Fries!

Jicama Home Fries:

(posted with permission by Melissa Joulwan)

Photo by David Humphreys
Photo by David Humphreys

Diner home fries don’t discriminate. Their brown, crisp outside and warm tender interior are equally comfortable alongside eggs for an early morning (or midnight) breakfast and next to a beef burger. Seasoned with plenty of salt and just a whisper of paprika, these home fries transform jicama, the “Mexican potato,” into an all-American classic.

NOTE: This recipe requires you to pre-soak the jicama for 12-24 hours, so you’ll need to start the process the day before you want to eat.

SOAK 12-24 hours

PREP 5 minutes

COOK 20 minutes

SERVES 2

INGREDIENTS

The jicama:

1 pounds jicama

1/2 teaspoon salt

The home fries: 1 medium onion, finely diced (about 1 cup)

1/2 tablespoon plus 2 tablespoons coconut oil

1 teaspoon paprika

1/2 teaspoon chili powder

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1/4 cup fresh parsley leaves, minced (about 1 tablespoon)

DIRECTIONS The jicama: Cut the jicama into 1/2-inch dice. Whether or not to peel it is up to you; I usually peel half and leave the skin on half to better impersonate a potato. When you’re done chopping, you should have about 3 cups of cubes. Place the jicama and salt in a slow cooker and add enough water to cover the jicama by about 2 inches. Cover and cook on high for 12-24 hours. The longer it simmers, the more tender it becomes.

When the jicama has finished its soak, drain, pat dry, and place in the refrigerator until you’re ready to start frying.

The home fries: Heat a large skillet over medium-high heat, about 3 minutes. Add coconut oil and allow it to melt. Toss the onion in the pan and sauté, stirring frequently with a wooden spoon. Cook until nicely browned, about 8-10 minutes. Transfer the onion to a small bowl and return the pan to the heat.

Add 2 tablespoons coconut oil to the skillet and allow the pan to get hot, about 2 minutes. Add the jicama cubes, shaking the skillet to make an even, single layer. Cook the jicama without stirring until the cubes are golden brown on the bottom, about 5 minutes, then carefully flip the jicama with a large spatula and make another single layer. Repeat this process until the jicama is browned on most sides, about 15 minutes.

When the jicama is appropriately toasty in color, add the onions, paprika, chili powder, salt, and pepper to the pan. Stir to blend and heat through. Remove the home fries from the heat, stir in the parsley, and serve immediately.

Enjoy!

 

Filed Under: Giveaways Tagged With: dairy free, giveaway, gluten-free, grain-free, healthy home fries, home fries, jicama, paleo, primal, well fed, whole30

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Hi, I'm Jackie Ritz and welcome to The Paleo Mama! I'm a published author, certified herbalist, and voracious researcher of natural medicine and nutrition. I'm glad you're here and I hope you stick around for awhile!

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