Page 1

Volume 3


fresh food • fresh moves • fresh ideas

festive feast pretty&pink  fabulous

in a flash


zesty oranges

with exotic origins

fresh calendar inside!

surviving the


VAT attack

For delicious meals, add Blue Band to your Cooking Hand. Blue Band facts:


Blue Band’s great taste enhances the flavour of your food.


Blue Band is made from vegetable oils so it: • Contains no cholesterol

• Contains vitamins A & E

• Has no trans fat

Overnight sherried date and Walnut lOaf servings:12 slices

IngrEdIEnts Margarine • 5 ½ ounces (155g) • 1 ½ cups (250g) chopped dates • cup strong hot strained tea • ½ cup granulated sugar • ½ tsp bicarbonate of soda • ½ cup flour • 2 tbsp sweet cherry brandy • 1 cup chopped walnuts • 2 eggs, separated

dIrECtIons Combine dates, tea and soda in a bowl; cover, let stand overnight. grease a 5” x 8” loaf pan, line base and sides with paper, grease paper well. Margarine and sugar in small bowl with Cream mixer until fluffy, beat in egg yolks. transfer to large bowl. stir in walnuts, sifted flour and cherry brandy; then add date mixture. Pour into prepared pan. Bake in moderately slow oven 350ºF for 1 hour. Let stand for five minutes before turning on wire rack to cool.

fresh photo graphy: Na dia Huggins

letter from the editors

It’s our fabulous festive issue filled with great tips for celebrating the season in full splendour! Chef Pat of The Landings has pulled out all the stops with an amazing Christmas spread - easy, breezy and sure to impress your guests! Get the family involved with our kid’s cooking page and after they’ve gone to bed, check out our very grown-up cocktails.

As fresh makes some changes to our model and goes to an annual format we wanted to keep our commitment to our readers to deliver relevant, healthful Caribbean oriented lifestyle information all year round. That’s why this issue we are introducing the fresh calendar. Every month we focus on some aspect of fresh living - time to start that exercise programme, clean out the cupboards, take a long-deserved break? fresh has got tips to help you keep momentum! You’ll still find your favourite features this issue: we celebrate the fabulous fragrant tangerine, the powerful healing clove and a host of recipes to accompany them. Dr Tanya Beaubrun answers your questions about stress, and speaking of stress we offer plenty of VAT survival tips to adjust to the much-discussed VAT ATTACK. We might be away for a while but you can keep abreast by following us on facebook. We want to say thank you to our fabulous readership and our amazing partners and sponsors. We have so much to be grateful for! This issue is a celebration of all that abundance. Live, laugh, love!

meet some of our contributors

Dr Tanya DestangBeaubrun is a physician and regular contributor to fresh magazine. She is owner of the Integral Health Clinic, St Lucia’s premiere family practice and walk-in clinic.

Chef Pat Pascal is UK-trained and based at The Landings. She recently won The Face of Tourism Award and believes passionately that the culinary arts are a point of outreach for youth.

Tracey Farrin is a UKqualified spa consultant and trainer. She is the owner of Face to Face Day Spa at Rodney Bay Marina. Tracey has been a qualified holistic spa therapist for over 30 years.

Nadia Huggins is a Vincentian digital photographer specializing in documentary and conceptual photography. Her work shows internationally.

Jo Boxall is fresh’s very own graphic designer and owner/director of Scribble Design Studio. She has lived and worked in the Caribbean for over sixteen years and calls St. Lucia home.



contents page fresh food

fresh bites

& nutrition

fresh perspective



6 Terrific Tangerines

7 Zest is Best

tangerine recipes

8 A Taste of Christmas

8 Cooking with Cloves 9 Gingerbread Cookies

and all their orangey goodness aromatic cloves

10 Fabulous Festive Feast

with chef Pat

20 August Eats

our healthiest picks

not just for kids

16 Stress-less April

with our very own Doc B

19 July Carnival Time time to refresh

23 November’s Wealth

24 Indulge in December 25 Pretty & Pink

diabetes awareness

Contributing Photographers fresh, Nadia Huggins



fresh team Publisher Caribbean Fresh Inc Editors Katherine Atkinson, Anya Hawkes Creative Director Anya Hawkes Graphic Design Jo Boxall - Scribble Design Printers Star Publishing Co



Contributing Writers Dr Tanya Beaubrun, Chef Pat, Tracey Farrin

Volume 3

• ISSue 3 fresh food

• fresh moves

• fresh ideas

festive feast


Sales & Advertising 1 (758) 716 1021 Submissions & Queries Web Design Horizons Media Group

in a flash

pink coc& ktails oraznegsteys


fresh calendar inside!

with exotic orig ins

surviving the

VatA T tack

fresh© and the cover and content of fresh are fully protected by copyright and cannot be reproduced in any form without permission.

fresh moves

fresh ideas




28 VAT Attack

March is on the Move kick-starting your exercise programme

17 Fresh Moves

Yoga in the month of May 

& garden

September says ‘no thanks’

the benefits of fresh juice

30 Our Season’s Wish

fresh home 21 Unwanted Guests?

fresh helps you to survive it

13 Juicy January

fresh start

14 February’s Fresh as a Daisy

faces of fresh

18 Bold and Beautiful in June 27 Face to Face

what’s new

from us to you

fresh air


29 Say HO HO HO

beauty & wellness

to an eco-friendly Christmas

fresh island travel

22 Celebrate Creole

the best of St Lucia in October




a zing of colour, a burst of nutrients! Attached to the fruits of the citrus family are the connotations bright, zesty and fresh. The tangerine enjoys this distinction even more so, with its vibrant orange colour, its promise of sweet succulence and its clean, tangy aroma. Tangerines come to the Caribbean by way of China, Morocco, and the United Kingdom. Their circuitous antecedence accounts for the identity crisis from which tangerines have long suffered. Scientifically known as the citrus reticulata, the tangerine belongs to a family of citrus that has been notoriously non-discriminating in its cross-breeding. Sometimes referred to as the mandarin, the tangerine is recorded as having been cultivated in China as early as 3000 BC. It is from this origin that the name mandarin, referring to one of China’s main language groups, was derived. A variety of tangerine was later cultivated in Satsuma, Japan, the place later lending its name to yet another varietal. These fruits made their way to England in the early 1800s, but launched as they were from the northern most port of Morocco, Tangiers, they also became known as tangerines. Still within these varietals, several more have been developed, ranging in size from a guava to a grapefruit. Some of those are the Clementine, and the Dancy. What they share in common is their preference among citrus fans, and in many western countries they are a symbol of the Christmas season, for it is then that they are in abundance. The tangerine is characterised by its bright orange colour, and the ease with which it peels, giving rise to references



fresh food such as zipper fruit. The segments are equally easy to separate and yield a sweet, to sweet-tangy juicy burst. The pulp of the fruit bursts with Vitamin C which aids in the absorption of iron and is a rock-star anti-oxidant. This means that it helps expel free radical toxins which have been associated with cancer and collagen deterioration. Also because of their high Vitamin C content, tangerines are great immunity builders and guard against colds and flu. Low in calories, they make an excellent body-boosting snack, portable by nature and satisfying by design. The tangerine also contains both soluble and insoluble fibres which aid in regulating cholesterol levels and digestive function. Ideally, the best way to have a tangerine is to peel and eat it immediately, but it also lends itself to a variety of culinary employments both

py Hapu HO r


LargEL pOO

in savoury and pastry preparations. Because of its high water content and bright flavour, tangerines are excellent juiced. They are also great in marinades for chicken and fish, a surprising twist in salad dressings, and an excellent alternative to butter in steamed vegetables like string beans, ochroes and broccoli. The zest is particularly fragrant and makes an aromatic marmalade. It can also be used in baking, adding another dimension of flavour in addition to the juice to breads, cakes, frostings and creams. The peel, rich in natural oils can serve yet another function. Simmered over the stove in water with clove and cinnamon, it can disperse an invigorating and festive scent throughout the house, perfect at Christmas time.







Rosemary Tangerine Chicken Juice of 2 tangerines ¼ cup olive oil 1 tbsp fresh rosemary, chopped Salt & pepper to taste 4 chicken legs • Whisk together tangerine juice, olive oil, rosemary, salt and pepper • Pour the marinade over the chicken legs and refrigerate for at least an hour • Put in a 375 degree oven for 25-30 minutes Serve over quinoa, rice or mashed potatoes Dry rub for fish Tangerine zest, sea salt, rosemary blended and dried - rub with oil fresh information: for more recipes visit

Open from 11am till late to help refuel you. Our dedicated team of chefs will cook the freshest of delights. Mouth watering burgers, grilled fresh Caribbean fish, Ocean Club signature sandwiches, hearty salads and your favourite pasta dishes. Look out for our two for $55 dinners.

Call or log on: (758) 452 0351 for reservations & event details

fresh food all about


Did you know? Cloves are a main ingredient in Worcestershire Sauce

It’s hard to believe that the clove, woody, dun and unassuming, is actually the flower of the clove tree, an evergreen that originates in Indonesia and has since become associated with South East Asia and the Caribbean. The eugenia caryophyllus as it is scientifically known, was among the world’s most sought after commodities at one point in history. In fact, the Dutch colonial drive was largely spurred by the value of the spices to be found in the region and clove was prominent among this assortment.

The word clove originates from the Latin clavus meaning nail, which the dried clove flower somewhat resembles. The woody, hardened dried flower bud might look like it yields very little but it is actually very high in oil content, long-valued for its medicinal and culinary use. Clove is extremely pungent, aromatic and warm and as such, very small quantities go a long way. It is often used in preserves, pickles and jams and sweet dishes, but it is also excellent in meat seasoning, for marinades and curries. Go easy though as clove can overpower the dishes it is meant to enhance. Clove is high in eugenols that impart its aroma and depth of flavour, and it combines well with other foods high in the compound. Pair clove with basil, carrots, pumpkin, cinnamon, vanilla and allspice to bring out its subtle heat and fragrance. Red wine is also a great pairing, which is why clove is often included in mulling recipes. Pierce an onion with cloves to create a clove bomb, to give a burst of flavour to soups and stews. Stud a roast or a ham to impart a spicy aroma to your meats. Clove, like many of nature’s panoply, also possesses some health benefits. In the medicine cabinet, it has been enlisted for everything from digestive ailments to fungal infections. The oil has numbing properties and is often used to relieve toothache. Buy cloves whole and make your own powder in small batches in a spice grinder as necessary; the powder deteriorates quickly, but if stored in an airtight container in a cool place will last for a few months.



Mulled Wine 2 tangerines peel of 1 lime 1 ¼ cup caster sugar 6 cloves 1 average -sized piece of cinnamon bark 3 bay leaves nutmeg ½ tsp vanilla essence 2 star anise 2 bottles of good quality red wine • Combine sugar, citrus zests and the juice of the tangerines in a large saucepan on medium heat • Add the cloves, vanilla, bay leaf, cinnamon bark and a dusting of nutmeg • Then add enough red wine to dissolve the sugar and bring to a boil to create a syrup (about five minutes) • Turn the heat down and add the remaining wine and the star anise; heat for about five minutes, and serve immediately

gingerbread cookies bring out the child in everyone

Cooking with your kids is one of life’s pleasures. Try this super-simple recipe to fill your kitchen with Christmas cheer this season. Kids love to bake, decorate, and eat and give these cookies.

2 cups flour ½ tsp baking soda 1 tbsp ground ginger 1 cup soft brown sugar 150g butter 1 egg, beaten Icing and candies to decorate

• Preheat oven to 180°C; line 2 baking trays with baking paper • Sift flour, baking soda and ground ginger together and place in a bowl with the sugar • Add butter and rub in with fingertips until the mixture resembles fine breadcrumbs • Add the egg and stir to form dough, if it becomes too sticky add a little more flour • Wrap the dough and refrigerate for 30 minutes • Roll out on lightly floured surface or between 2 sheets of baking paper until 5mm thick • Cut shapes out using cookie cutters and keep rerolling leftover dough until all dough is used up • Bake gingerbread cookies for 8-10 minutes or until cooked and golden • Remove from oven and cool on baking rack before decorating to your heart’s content!



fresh food

fabulous festive feast

The trappings of a Christmas feast can be just that, a trap. Landings’ Chef Pat shows us how to create a visual spectacle worthy of the season that tastes fabulous and will make your dinner party the talk of the town!

Surf & Turf is a surefire crowd favourite - serve over a dasheen plantain croquette (recipe on right)

10 fresh

Dasheen & Plantain Croquette These croquettes are an easy way to bring local favourites to a fancy feast. Even better, they can be made ahead of time and cooked just before you need them. 1lb peeled and cooked dasheen ½ lb cooked semi ripe plantain 2 green onions, chopped ½ tsp fresh rosemary, chopped 1 clove garlic, chopped 2 eggs 1 small onion, finely chopped A dash of bitters ¼ tsp hot sauce ½ cup breadcrumbs 1 tbsp Butter Salt Oil to fry • Sauté onions, garlic, rosemary, spring onion with butter add salt and hot sauce • Mash the cooked dasheen (don’t over mash) • Grate the cooked plantain and add to the dasheen mix along with the sautéed onions, garlic and bitters • Add eggs and combine all the ingredients together without over mixing • Chill mixture before shaping into rounds approximately 1 inch thick • Coat with breadcrumbs • Using a large non-stick pan, shallow fry both sides until golden brown

Show Stopping Super-Simple Salad Wow your friends with a beautifully presented salad to start. Here Chef Pat has created the ‘container’ from very thick slices of cucumber, which may hold together (if you’re a pro chef), but if not, a tooth pick can always help you out. Fill this with lovely mixed greens, cubes of feta, tomatoes, watermelon and walnuts - just as an idea. Serve with a delicious balsamic dressing. Balsamic Dressing  3 tbsp balsamic vinegar 2 tbsp fresh lemon juice  1 tbsp Dijon Mustard  2 garlic cloves, minced ½ cup olive oil  • Combine all the ingredients together apart from the oil • Slowly drizzle the oil into the mixture whilst whisking to fully incorporate

Fruit Cake Enjoy the aroma of spiced rumsoaked fruit for this Christmas favourite. Make ahead of time; a Christmas Fruit cake always tastes better aged! 1lb flour, sifted 1lb butter                                                          12 oz brown sugar 2 tsp baking powder 10 eggs, beaten 1 lb currants 1 lb raisins ½ lb chopped prunes ½ lb mixed peel 1 lb sultanas                                          ½ lb cherries Stick of cinnamon 1 tbs almond essence 2 tbs vanilla essence 1½ tsp ground clove 2 tsp ground nutmeg 2 tsp cinnamon 2 tsp ground ginger 1 ½ tsp grated lemon rind 1 bottle cake wine ¼ pt local rum Brown food colouring

• Preheat oven to 330° F • Soak currants, raisins, mixed peel, cherries, sultanas, and prunes in a large jar along with the cake wine and rum and a stick of cinnamon (the longer you can soak the fruit, the greater the depth of flavour) • Cream sugar, butter until light and fluffy • Add the eggs little by little, mixing thoroughly after each addition • Add soaked fruits (not the liquid), essence, grated lemon peel and spices and mix well • Fold in the flour and baking powder • When all is mixed you may add some of the wine from the soaked fruits • Add brown food colouring to make the cake as dark as you desire • Pour mixture into 2 well-greased 8” lined cake tins and bake for about an hour and a half, or until a wooden skewer comes out clean • Allow to cool, and then soak with wine or sherry. • Decorate as desired

fresh 11

Simply pull out your fresh calendar and pin to your notice board for continuous reference!

spring into action in


with our fresh wellness calendar

in conjunction with our fresh partners we have created a month by month guide to helping you get the most out of 2013

wishing you a heathy, happy and fulfilling year ahead!


fresh bites

pretty & pink Make up a jug of these cocktails for a festive girlie get together. As pretty on the palate as pleasing to the eye, each recipe serves 8.

Rosemary - Infused Pink Fizz 8oz premium vodka infused with rosemary* 1 bottle sparkling wine 3oz fresh lime juice I litre cranberry juice Sprigs of rosemary to decorate • Mix all the ingredients, adding the sparkling wine last of all • Pour into beautiful tall glasses filled with crushed ice

festive cocktails

Candy Cane 16oz Bacardi Golden Rum 2oz grenadine syrup ½ litre sparkling water A good splash of pink grapefruit juice A generous squeeze of lime • Mix all the ingredients and pour into cocktail glasses loaded with a couple of ice cubes • Serve with a candy cane hanging off the rim of a tall slender glass

*For infusion simply place a few springs of clean rosemary into a bottle or part bottle of vodka and allow to sit for 24 hrs before using.


BACARDÍ® the world’s favorite and most awarded rum, will celebrate its 150th Anniversary in its own inimitable style by bringing the world together with BACARDÍ themed parties throughout 2012. Celebrities from all over the world will attend exclusive BACARDÍ parties who, alongside consumers, will wish BACARDÍ happy birthday. St. Lucia will follow suit by having several of these 150th Anniversary themed parties throughout the year 2012.

©2012 BACARDI and the bat device are trademarks of BACARDI & Company Limited. Enjoy BACARDI Responsibly.

fresh 25

AvAilAble from

flawless skin with

face toface

Traditionally we have gone to great lengths for perfect skin, from using human milk to urine therapy. Contemporary beauty therapies have happily evolved to support our preoccupation with flawless skin. At one end of the spectrum of therapies are costly and controversial treatments like Botox. At the other end is the less drastic, result-yielding high tech facial. Whether your goals are acne-management, anti-aging, prevention or maintenance, the new high tech facial might be the treatment for you. Face to Face Day Spa, at its new waterfront facility at Rodney Bay Marina, has recently introduced the high tech facial to its menu of spa treatments. The Sub Dermal Facial according to Director Tracey Farrin, ‘offers a sort of middle groundthat delivers immediately visible results without the invasiveness of other treatments.’

Face to Face Recommends! Banish Yuletide stress or give the gift of beauty this season with: • Face to Face Day Spa *receive a • organic skin care special gift • Gift vouchers for when purchasing • products or therapies vouchers and certificates before Christmas

The first part of the procedure employs the polarity of the product and the machine to penetrate to the lower layers of the skin to regenerate cells. This is followed by a high frequency oxygen treatment that oxygenizes the skin, and a holistic lymphatic drainage facial massage. Face to Face Day Spa uses PRIADARA products which optimize the treatment’s efficacy. A monthly therapy can lead to dramatic results… What can you do in between facials to support healthy skin? Farrin suggests protect and nourish. ‘Keep the skin clean,’ she says, ‘and be certain to replenish the moisture in your face by regularly applying the moisturizer that best suits your skin type. Also be certain to use a broad spectrum sunscreen and limit sun exposure.’ That along with regular facial treatments can keep your skin vital, elastic, and glowing.

shake it up!

The St Lucian Solution IGY Rodney Bay Marina Tel: 1 758 452 0394 Available exclusively at

fresh 27

fresh ideas

attack! VAT fresh considers some sanity and money saving tips to help you deal with VAT

The newly introduced VAT has provided us with an opportunity to take a look at our spending habits and make some changes that might end up being good for the heart & soul as well as the wallet.

Buy local Eat fresh chicken & fish, unprocessed fruit and vegetables. Not only are these VAT exempt items, they are also better for you and for the environment. Plan your menu Thinking about your menu for the week can help guide your shopping habits and help you avoid impulse buying and heart-wrenching wastage of that wilting spinach in the crisper. Grow your own If ever there was a time to start a kitchen garden, it is now! Planting your herbs, some peppers, tomatoes, cucumbers, pumpkin etc. will significantly offset your grocery bills. AND you can barter your prize tomatoes for your neighbour’s perfect avocado. Make your own Once you’ve started to grow your own, you’ll find greater satisfaction in making your own: pickles, jams, granolas, baked goodies. When you’ve made more than you can consume, you can give it away, cutting down on your Christmas and birthday expenses! Eat in Make lasagna & salad or a roast chicken and veg and have your friends over. Or better yet, ask them to each bring a dish. You enjoy the sociability of dining out with a fraction of the cost which means you can do it more often. Stop buying paper towels Instead, use re-washable micofibre towels for all your cleaning needs. Unplug your electronics Even when you are not using them, plugged-in electronics draw energy. Cut back on your bill by unplugging your computer, your cell-phone charger, the iron when not in use. Buy a water filter system Whether it is countertop filter or one that works from the tap, consider the investment. Over time you’ll notice a significant difference in your grocery bills as bottled water can take a big chunk out of the household budget. Organise a swap with friends Clothing swap, book swap, shoe swap - you name it, what might be ill-fitting or tired to you might be that treasure that a friend was looking for.

28 fresh

fresh air have yourself an

eco-friendly season

In the throes of the Christmas season it is easy to lose sight of the things that matter and get sucked into stress inducing, all-consuming, consumer-driven frenzy. A focus on friends and family, a whole heap of gratitude and a little eco-reflection can help us recentre. Here are some tips for making this Christmas an eco-friendly one:

Don’t give yourself a bad Wrap Yes, we love pretty paper, but the cost to the environment is significant. Consider re-using wrapping paper or, even better, dispense with it entirely and get creative. Use newspaper or magazine pages, or collect your kids’ artwork for the year and give it new life! Gift from the heart Make your own and show that you really care. Again, this is a great family activity: get the family together to bake or make preserves and jams. Use old condiment jars or tins or recycled gift boxes and drape them in ribbon or bits of fabric for a gift that will be appreciated.

You Light up My Life No Christmas would be complete without the festive glow of lights, so when replacing your old lights, consider low energy LED lights. Go on, it will give you that warm fuzzy feeling for doing the right thing.

Oh Tannebaum! This Christmas, dispense with the store-bought faux fir (a terrible drain on the environment) and look to your garden. Bring in a beautiful potted plant and go crazy decorating it. No Plastic Thank You! Dispense with plastic decorations this year and make your own! Wrap fragrant spices in festive material: a bundle of cinnamon, garlands of bayleaf , or bouquets of clove in gauze tied up in ribbon. Re-invent the Christmas Card Collect old Christmas cards and make it a family activity to re-purpose them into new ones, or cut them to use as labels for gifts.

at Sunbilt boiS D’orange

Offering a wide selection of: outdoor Furniture, bbQ equipment, live Plants, top Soil, Mulch, Seeds, Fertilizer, insecticides, Pesticides, gardening tools.

tel: 1 (758) 458 0001


this season with envy

“seasonal sandals & shimmering accessories�


your best foot forward this year�

wishing you a merry christmas and a happy new year - the fresh girls

a vacation ESSENTIAL

W h e t h e r yo u a re l o o k i n g t o m a s s a g e away tension, give your skin a healthy glow, or restore your body, our specialists will take you on a journey of balance and h a r m o ny, w i t h a f o c u s o n w e l l - b e i n g . F ro m t h e n a t u ra l ingredients in our custom-formulated products to the exotic C a r i b b e a n s u r ro u n d i n g s , eve r y a s p e c t of the Red Lane ® experience is inspired by the soothing essence of the islands. Most of all, you can choose the perfect setting...on the beach, on a pier or in the spa.There are no limits to your journey*.

Call your Red Lane® Spa at Sandals Grande St. Lucian Spa & Beach Resort at Tel 4552000 ext. 2048 and at Sandals La Toc Golf Resort & Spa at Tel: 4523081 ext. 8875.


LOVE IS ALL YOU NEED *Spa services additional. Sandals®and Red Lane® are a registered trademark.

RLS 1075_EssentialVacation_er.indd 1

9/20/11 4:53 PM

Authentic itAliAn OvenFired PizzAs Fresh every Lunch & Dinner On The neW DecK

nOw OPen in rODney BAy mArinA

Homemade Italian Ice Cream, Italian Pizza, Italian Coffees, CrĂŞpes, Full English Breakfast, Sandwiches, Daily Specials, All made fresh...

OPen FOr BreAKFAsT Lunch & Dinner

Distributed in St Lucia by

Call (758) 450 1110 or visit or visit our showroom at Corinth Estate Road, Gros Islet

Our waterside deck is in the heart of Rodney Bay Marina. Come & enjoy our Italian coffees, smoothies, soups, fresh juices, sandwiches, salads, cakes & more. . . Call for more info or to order today

(758) 452 8726

Or come & hangout on the water’s edge when the sun goes down and enjoy one of our speciality cocktails, an ice cold beer or something from our extensive range of spirits. Look out for special events & live music nights

(758) 458 4153


from everyday items, to gourmet…

gl foodmarket offers a wide variety of wines, cheeses, fresh produce, meats and specialty items.

Open : Monday - Saturday 7am –10pm • Sundays & Holidays 7am – 6pm

✆ 758 455- food (3663)


Conveniently located on the ground floor, Baywalk Shopping Mall, Rodney Bay, St. Lucia


to Rodney Bay Marina

Fresh Festive Edition  

Volume 3 Issue 3 This is our fabulous festive issue. In our printed edition, comes complete with our Fresh Wellness Pull-out Calendar. Ha...

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