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A great big juicy HIGH FIVE and welcome to the first ever edition of The Naturally You Magazine. 2013 has been a year of big first achievements for me, from my first ever live event (, to my first ever “Leah’s Raw Food Feast Workshop” and my first time exhibiting at the prestigious CamExpo, where this magazine has been launched. I can only hope that it is as helpful to your natural health journey as the aforementioned have been for so many others.

Hollistic health 4. Prevent & Relieve Cold & Flu Naturally 5. Are Tampons Safe? Fitness 6. 30 Mins with Mrs Workout Cassandra Manning Hair & skin 7. Protecting your hair in cold weather Valley Fontaine

Naturally you 8 - 9 Transform Your Life - Become Naturally You - with Leah Salmon

Whole foods 10. Leah’s Raw Food Feast 11. In the kitchen with Debrose Business/life 13. Passion & Excellence with Julian Hall 14. My Spark by Haneefah Life Coach

In this edition, there’s advice to help you protect your hair and immunity during the winter months, ways to find out what business or career is right for you, an interview with a top fitness coach and a feature explaining what it is to be Naturally You and how it can change your life. Take care, stay healthy & I look forward to hearing from you soon Leah Salmon The Naturally You Coach & Editor @naturalyoucoach

Childrens area 15. Wordsearch | Food Funnies & Fruit Colouring

4 7 6 9

The Naturally You Magazine is published and produced by Salmon Hall Publishing

The World’s First


Publishing Service Publishing Service

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holistic health

Prevent & Relieve Cold & Flu Naturally inter is known as W cold and flu season and many people will

stock up on cough syrup, paracetamol, Calpol, Lemsip and thoat lozengers as they wait to catch something. So what causes this holiday of snotty tissues apart from the cold temperature? Well some say it’s because our immune systems don’t work as well against the bugs around us in the cold weather. Others suggest that certain cold and flu bugs travel faster in the dry air of winter. While others blame it on us spending more time crowded together inside when it’s cold outside, which means we’re spreading our germs to each other more. I suspect there’s truth in all these notions and combined they spell trouble, but here are some ways to naturally protect yourself from getting a cold or flu this winter and relieving your symptoms with herbs and oils if you fall prey to them.

with, but to be on the safe side, avoid spending too much time around anyone with a cold or flu and cover your ears and clean them regularly during cold weather, as the ear canal is where many germs find their way into our bodies. Sleep and relaxation – Lack of sleep and stress can both weaken your immune system making you more susceptible to enemy invasion!!! So add this evening routine to your life a few times a week, or more if you are particularly stressed. Run a hot bath and add a few drops of the oils mentioned below. Soak in it for at least 10mins with low lighting, candles or calming music. When you come out, give yourself a quick mini hand and food massage with a natural base oil (coconut, olive etc) then make yourself a mug of herbal tea (choose one mentioned below) to sip slowly as you write down anything that’s been causing you stress during the day and how you want to resolve the situation. Aim to get to bed so you can get a full night’s sleep and avoid looking at any screens for 2hrs before sleeping.

Vitamin C – Stock up on fruits and vegetables high in vitamin C like citrus fruits (limes, lemons, oranges, grapefruit), tomatos, kiwis, red pepper, kale, broccoli, strawberries, etc and vitamin C as a supplement, all to help protect your body from any bugs you come in contact with. Herbal remedies – Stock up on these herbs as teas, tinctures or tablets and take as directed on their packaging – Echinacea, Lemon Balm, Chamomile, Peppermint, Elderflower, Elderberries, Nettle, Liquorice root, Garlic (fresh or oil capsules), Ginger (fresh or dried) Essential Oils – Have a 10ml bottle of a few of these handy around now too and use a few drops in your bath or as advised on their packaging – Lavender, Eucalyptus or Peppermint (relieves nasal congestion), Clove, Rosemary and Oregano. ABOVE ALL!!! Make sure your water intake is high, you stay happy and positive and have plenty of snowball fights this winter.

Stay safe – If you have a robust immune system, it shouldn’t matter what bugs you come in contact Page 4 Naturally You Magazine.indd 4

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With thousands of teenagers and women of all ages using hundreds of tampons a year as their menstrual sanitation method of choice (which could include you!), I ask, are they even safe? Or which ones are safest and what’s the safest way to use them? The 2 main concerns with tampons are that they are typically bleached with chemicals that are harmful to the delicate lining of the vagina and the life threatening condition of Toxic Shock Syndrome (TSS) that they cause. TSS is an illness caused by specific rare bacteria which enters the bloodstream, overwhelm the immune system and cause severe symptoms of high fever vomiting, diarrhoea, a sunburn like rash, blood shot eyes, confusion and peeling of the skin on the palms and soles of the feet, along with major organs in the body shutting down, normally 3 including the liver and kidneys. The common bacteria staphylococcus aureus is thought to enter the woman’s body by tiny cuts and ulcerations on the vaginal wall, that the tampons cause as they get pulled out, put in and left in the vagina, The high or super absorbent ones are most dangerous as in some cases, they expand so much that they literally stick to the vaginal wall, so when they are removed, a layer of the vaginal wall is pulled off with it Due to how severely the immune system and internal organs are affected by it, it is life threatening and 3% of women who get TSS die from it.

Are Tampons Safe? It also doesn’t matter if you’ve been using tampons for years with no reactions, you can still be at risk from the infection. If you are menstruating, using tampons and develop these symptoms, there is no natural treatment to my knowledge that you can help yourself with, this is an emergency situation and you need medical attention straight away. Take the tampon out and get yourself to the nearest hospital. If you get proper treatment, you can get well normally in 2-3 weeks depending on the extent of the infection. Now if none of that has put you off using them, here’s how to make using them safer •

Avoid super absorbent tampons

Alternate between tampons and pads during your period

Never leave them in overnight

Change them every 3-4 hours

Avoid the use of plastic applicators whose sharp edges can scratch the vagina.

If your vagina is dry, don’t use them

Make sure your hands a very clean when you take them out and insert a new one

Don’t use them between periods as they will dry out your vagina

Use 100% cotton tampons instead of those made with synthetics materials containing chemical dyes

The last point is very important, please make sure to ALWAYS use unbleached 100% organic cotton tampons. The bleached ones contain the chemicals that many people have heard about called “dioxins” which are carcinogenic, as well as the chemicals found in the plastic wrappings, plastic applicators are glossy cardboard applicators that come in contact with the vaginal wall. Plus the herbicides, pesticides and fertilisers that will still be in the cotton if it’s not organic, which will all come in contact with the vaginal wall frequently. The vaginal wall is a very absorbent area of the body so you have to be very careful what makes prolonged or regular contact with it. Take care and stay healthy Leah The Naturally You Coach

For more information on natural alternatives to santiary towels & tampons, check out “How To Naturally Relieve Menstrual Problems” from Leah Salmon on the Products page at Naturally You Magazine.indd 5

hoålistic health

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Name& Job title? Cassandra aka Mrs Workout. I’m a Personal Trainer at Mr & Mrs Workout. Who do you help and how do you help them in your work? I help clients achieve their fitness and health goals by designing specialized plans, motivating and educating them. My specialty is pre and post-natal fitness. How long having you been doing this work? Unofficially for a year and a half but have just now started it full time after the birth of my new child recently. How's it going so far? Really well, love doing a job where I am the boss but it’s also very rewarding by helping others change their lives. What’s the most challenging thing about your work? Setting up a new business whilst having a newborn, a toddler & husband to look after. What's your favorite food? Brown rice, salmon and vegetables at the moment but I do love me some velvet cake when I treat myself (very occasionally)

What's your favourite film? Oh I have so many I cannot choose!!! I will say the most update one I like is ‘The Avengers’. What book are you reading or what's the last book you read? I’m currently reading lots of health and fitness books, it’s important to keep learning. The last fiction books I read were the Twilight saga books and The Harry Potter series hehe!!! They’re the only fiction books that captured my attention. Your three dessert island discs? Michael Jacksons ‘Off the Wall’, Justin Timeberlake ‘Justified’ and a compilation mix tape of my workout music What was your childhood ambition? To be a successful business woman who had it allhusband, kids, a house and worked in the fashion industry. Getting there, minus the career change! Describe yourself in 3 words. Determined, motivational, positive. What was your funniest memory? Watching my daughter react to eating some vegetables like she is a contestant on ‘I’m a celebrity get me out of here’ during a bug eating challenge! If you could change one thing about the industry you work in, what would it be and why? To have more women personal trainers, the industry seems to be over run with men. I think it would help women feel more relaxed coming to the gym to get fit, lift weights and feel more comfortable doing so. What message would you most want to share with the world through your life and work? That having a fit and healthy lifestyle will bring countless benefits, a different outlook on life and overall happiness. Where can our readers find you? We post daily motivation on our Instagram page (@mrandmrsworkout) but also check out our website

What did you have for breakfast? Oats in unsweetened almond milk with chia seeds sweetened with French vanilla stevia and boiled egg whites on the side. What did you have for lunch? Whole-wheat pita bread with salmon and spinach And dinner? Sweet potato green beans and salmon again today hehe!

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A few tips on

Hair & Skin

Protecting your hair in cold weather

Winter Hair So summer is over, no more will just the baking sun or humidity play with your hair, now the big boys are coming. The winter months pose more challenges for us. Here are a few things to consider, and some tips on how to protect your hair against all that the winter elements have to offer. The Elements The rain, wind and cold will all play havoc with your hair during the cold spell. Together or individually the elements will assist in drying your hair out so where possible protect your hair from them by wearing a hat or some other kind of hair covering when outside. Even if you are staying home, you need to be mindful, your central heating will dry your hair out too, so you may find your need to keep topping up you moisturiser to keep your hair feeling soft. Hair Styles If you want to keep your hair moisturised and soft then opt for hairstyles where your hair is kept up like buns, plaits and updo's where your ends are tucked in. Your hair will stay softer and moisturised for longer. Products You might find that the products you use to moisturise your hair in the summer will not have the same impact on your hair now. I find that oil rather than water based moisturisers provide better protection against the elements. If you're a person who likes to deep condition your hair (I don't), continue with your routine. But be warned too much washing will dry your hair out even more. Diet & Fitness One of the best ways to protect your hair during this season is this old chestnut, yes, a good balanced diet it will ensure that your scalp produces natural protection it gets from your self made sebum as your own oils are the best protection your hair can get. Exercise is also a bonus I know it's cold but continue to keep fit. Exercise decreases stress which can stunt hair growth and leave your hair looking dull and dry. Valley Fontaine is the editor of the hair website and in her day job Page 7 she's a BBC Reporter, Producer and News Reader. Naturally You Magazine.indd 7

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naturally you

Transform Your Life Become Naturally You I remember a time when I hated life coaches, personal development experts and motivational coaches. I thought they were pseudo scientific, slick talking, ‘away with the fairies’ type people who couldn’t get a proper job. I was really judgemental about them without having ever really spoken to one or fully reading a book. I was also in a time of my life where my goals were vague, unclear, impersonal and not at all in alignment with what I truly wanted in life. When I realised I wasn’t in fact happy with just being swept along by life and wanted to pursue a career that made me happy instead of just making me rich, a lot of things happened to me that I couldn’t explain or know how to deal with. In my early 20’s when I was clearer on my goal, I started my second business selling natural

health products and some services, but found many customers were just interested in getting a quick fix from a product so they didn’t have to make long lasting change with their lifestyle and foods. So I stopped selling products and for the first time fully promoted my natural health coaching programs and changed my business name to The Naturally You Coach. I also significantly changed my eating habits and learnt new concepts through my Metabolic Typing training, that challenged everything that I’d once thought was true about diet and health. It was a scary time for me as I was now effectively marketing myself and my abilities instead of just a product and I was trying to come to terms with the fact that much of what I’d learnt about health was very misleading. I was also faced with a dilemma with my clients, who were getting great results from the Metabolic Typing program they were on, but many found it difficult to stick to as things in their life got in the way of their progress. In looking for a way to overcome these hurdles, I had to consider that the answer lay in that area of health I was too quick to right off, life coaching. I enrolled on a natural health course and before they started teaching anything, they gave us a series of self coaching exercises to do, to get our minds in a successful mode! I was in two minds about doing them as I was convinced “this stuff” wasn’t for me, but fortunately I did because they literally changed my life. I found the clarity I never had in my own goals, I learnt how to create more goals and carry them out effectively, I started using them with my clients

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naturally you so your work, relationships, friends and activities all bring you happiness, joy, fulfilment and balance. When you get to this point, it’s what I refer to as being Naturally You. and finally I saw the long term success in them I’d been waiting to see. I realised that as much as I had previously stated that I was a holistic coach, until this point I was focused solely the benefits of foods on the physical, when real growth comes from raising all areas of your life at the same time in a truly holistic way. This includes changing your life path if necessary

And what does it mean to become Naturally You?

To put it simply, being Naturally You is – •

Eating, living and thinking in a way that connects you with nature and creates happiness and balance in all areas of your life. Connecting with your inner self to create plans and goals that are in alignment

with your core. Ignoring the wants, ideals, desires and decisions that other people make for you, unless they are entirely in alignment with your chosen path. Realising that reaching for other peoples ideas of perfection, especially if attaining it leaves you feeling deprived, inadequate or unbalanced is never something you should engage in.

When you can live in this way, you’ll be free to create a life that brings you true happiness and balance.

4 Steps To Becoming Naturally You

When you’ve become Naturally You, you’ll be

1 Remove all doubt of success and any negative belief that are keeping you stuck in life

N – Nourished – Full of the goodness of naturally potent whole foods and positive mindsets A – Abundant – Having access to everything you need and more to continue your journey T – Transformed – Into the best version of yourself U – Unique – Owning and displaying your greatness R – Resilient – Adaptable to the lessons of life but undeterred from your path A – Active – Continuously achieving in all areas of your life L – Limitless – Able to achieve any and everything godly possible L – Liberated – Free from caring about getting approval, attention or admiration from others, but also free to serve, strengthen and love unconditionally Y – Youthful – Always at the beginning of your journey and as willing as a child to learn, trip fall, get up and keep going.

2 Re-energize, re fuel & re balance by connecting with nature – Using whole foods, hydration, fitness, rest and stress relief, to give you the energy you need for your journey 3 Courageously pursue your life and health goals and no longer live up to others expectations of you, confidently affirm who you want to become and how you want to live 4 Spend time daily taking steps to create your new life, wasting no more time on negative energy draining activities, only enriching everyone by enriching yourself

Remember, becoming Naturally You is a process, a journey, a life long pursuit. It is absolutely NOT about achieving perfection or reaching a set destination. Enjoy the process, indulge in your vision and show the world how incredible you are when you’re being Naturally You. Take care and stay healthy Leah The Naturally You Coach

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whole foods





aw foods are fantastic!!! Full of flavour, colours and nutrients, they give you a natural energy boost, can help to reduce cravings, stablise your weight, aid concentration and improve your general well being. But in the colder months, a lettuce, tomato and cucumber salad may not seem very appealing! So I’ve found 2 recipes from my book “Leah’s Raw Food Feast” that are perfect for colder weather. Enjoy and get in touch to let me know what you think

Hazelnut Hot Chocolate

There’s a brand of commercial instant hot chocolate that uses hazelnuts and taste ok, but this is a much cleaner richer version, perfect to curl up with after a long hard day. You’ll Need: 1tbsp of hazelnut butter or ½ cup of hazelnuts soaked for 5hrs 1tsp of raw chocolate (Cacao) powder, 3 soaked dates                               2 cups of very warm, but not boiling water   If you’re using hazelnut butter, just put

everything into a blender and blend until smooth. If you’re using the soaked nuts, drain them, blend them with warm water until completely broken down. Then strain the resulting milk, pour back into the rinsed blender jug, add the remaining ingredients then blend until smooth. Leah’s Tips: You can also add vanilla extract or cinnamon for an extra element to this drink. You can replace the chocolate powder with carob if chocolate gives you bad reactions.  

Mango Pie

The filling for this pie is just 2 ingredients and it taste amazing. You’ll need: 2 cups of dried mango soaked in 2 cups of water for 20mins           1/2 cup of blueberries to garnish 2 cups almonds           ½ cup of dates                                               ¼ tsp of sea salt x 2                                        ½ cup of macadamia or cashew nuts   First make the pie crust by processing the dates, almonds, macadamia nuts and salt in a food processor until a crumbly mixture is produced that sticks together when you pinch it. Press into a pie dish to make a pie crust that the filling can be poured into. Then once the mangos have been soaked, pour them with the water they’ve been soaked in, into a blender and blend until very smooth with no lumps. Pour into the pie crust and garnish with blueberries. Enjoy.   To find out more about adding more raw foods to your life and to get 70 more easy delicious raw food recipes, get your copy of my raw food recipe book now called “Leah’s Raw Food Feast” from www. . Take care and stay healthy   Leah Salmon The Naturally You Coach

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foods alway kitch

30/09/2013 01:00

Founde Novem LibRaw Radio t presen

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foods that are always in my kitchen are...

2 Quinoa

A grain which is a complete protein, as opposed to a carb & contains all 9 essential amino acids, high in fibre & iron. Being a raw foodist, I sprout it overnight, then add it to salads, which is filling & great to have in the evening when certain carbs can cause weight gain at this time of the day.


3 Scotch bonnet peppers

Intense fiery peppers which are great for the immune system, circulation, digestion & the heart. These are always in my fridge because I make my fantastic LibRaw hot pepper sauce with them! The heat can also help you save on heating bills!

er for


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whole foods

I have hemp tea, flour, seeds & oil in my cupboard. It’s a superplant & has tremendous health & ecological benefits. High in essential amino acids & Omega 3 & 6, hemp is an excellent source of protein & fibre, I drink the tea to relax at the end of the day, protein shakes for the gym, milk for cereals & the oil in salad dressings.

r u


1 Hemp

In the kitchen with Debrose

4 Tahini

Creamed sesame seeds, which are a great nut-free alternative, are high in the good fatty acids, calcium & B vitamins, good for the bones, brain, muscles, blood, hair, skin & nails. I use it in hummus, Thai sauces, smoothies, desserts, including chocolates, flapjacks & cheesecakes.

Founder of Natural November, Creator of LibRaw, Entrepreneur, Radio talk show presenter & Raw foodist

For information on DebRose’s raw food workshops, please go to For details on her next Natural November event, go to or see below...


to food ook w.

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elson Mandela said...

and that is focus on hard, straight line commercial ideas whether we're passionate about them or not. The problem with this is that without passion, excellence is a big ask – a really big ask.

"There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living." I asked a young aspiring entrepreneur recently what business he wanted to get into. He said importing electronics from China and selling them in the UK. I asked him if that was something he'd be passionate about doing and he had to say no. You see the problem is, as much as we say it, the majority of start up entrepreneurs desperate to make a pound or a dollar put passion on the back burner. Passion seems too touchy feely to be taken seriously and certainly doesn't have a row on your cash-flow spreadsheet.

Part of the problem is that lots of entrepreneurs come from an employee background and most were not passionate about their jobs. This means their brains have been wired to making money doing something they don't like, much less are passionate about. So when presented with the idea of self employment we do what we know,

Believe it or not we too underestimate the necessity for excellence. We're conditioned to getting such bad service from all areas of society, when excellence does present itself we're surprised and see it as a bit of a one off. The thing to do is to take off our consumer hats for a second and look at the bigger picture. The smaller companies who don't have excellence as a mandate within their

Discover Your Passion & Excellence For Business Success businesses will have mediocre success, have to work really hard to be profitable, lose customers and struggle until another competitor decides to put excellence front and centre; then they'll eventually go out of business. Let me give you an example. Just the other day I bought some trainers online for my son. Happy with the service I decided to buy another pair but this time I had a question to ask. So I called up the 0844 number and it rang and rang and rang. Not only did I not get an answer but there was no answering machine either. I had a window of 15 minutes to buy these trainers, so what did I do? I took my business elsewhere and they lost a return customer which is often the lifeblood of business. So when we talk about passion and excellence I'm not asking you to do anything out of the ordinary, to revolutionise your industry, I'm just asking to do the simple things really well. When people ask me what business I think they should do, I take them through a very Naturally You Magazine.indd 13

simple exercise that you can do right now. Take a blank piece of paper and draw a line down the middle. On the left hand side write PASSION at the top and on the right hand side write EXCELLENCE. Then, without thinking about business make a list of the things you're passionate about and the things you're excellent at. Once the list is done, draw a line between keywords on each list that match up. The ones that do will give you a clear indication of the type of business you should go into. This is the purest way to decide but takes honesty and a bit of courage. Remember the opposite of courage isn't cowardice, its conformity. If you conform you'll forever be Mr or Mrs Norm, And without knowing you dear reader I'm sure you weren't born to be the same as everyone else. Visit Julian Hall The Ultrapreneur at

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My Spark

By Haneefah Muhammad

What is your name, company and title in the business? I’m Haneefah Muhammad - Managing Director of Xsel Life Coaching. As a Qualified Life Coach and an Independent Registered Social Worker, I am passionate about helping people identify and achieve their goals. Social Work and Life Coaching involve encouraging self expression and self-belief. They both recognise that a sense of achievement is a powerful, self-motivating tool. Who do you help and how do you help them in your work? My work as a Mental Health Social Worker in an Assertive Outreach Team (AOT) involves supporting people with their health and social care needs, using therapeutic approaches like brief Cognitive Behavioural Therapy (CBT) to maximise their strengths and abilities.

"Life Coaching is a process that helps people think differently and learn for themselves what is best for them."

healthy lifestyle through dietary choices, purposeful, positive thinking and behaviour, and treating others respectfully. Where can readers find you? I am committed to helping people live happy and fulfilled lives. Please visit or call me on 07956 157401 to book your FREE 15-minute consultation and learn more about how Life Coaching can transform your life.

Life Coaching is a process that helps people think differently and learn for themselves what is best for them. I always remind clients of their strengths by using powerful tools and techniques like Mindfulness, Visualisation & Re-Framing to support them to make lasting changes in their lives. What significant turning point has brought you to where you are now? If your ‘spark’ hadn’t happened, where do you think you would be now? That point came when I went to do my Social Work training. This meant giving up a well-paid job and living on a student grant. It was tough but I overcame the hardships and – thankfully - was successful. I believe that if ‘my spark’ of determination had not been ignited I may not have achieved the levels of knowledge and personal insights, or experienced the joy of serving others that I do today. What does ‘Naturally You’ mean to you? 'Naturally You’ means being connected to a Higher Force (my soul) and staying true to my core values. It involves promoting a

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Banana Split

childrens area

Food Funnies

Whole Food Wordsearch Kale Mango Coconut Green Smoothie Vitamins Almonds Dates Minerals Blueberry Tomato Kiwi Cucumber Fish Eggs Herbs




bout e.

Colouring Time

What did the mamma tomato say to the baby tomato? Catch up! How does a penguin make pancakes? With its flippers! What do you give to a sick lemon? Lemon aid! Why shouldn't you tell a secret on a farm? Because the potatoes have eyes and the corn has ears! What cheese is made backwards? Edam! What do you call a shoe made from a banana? A slipper! Patient: Doctor, I think I need glasses! Waiter: You certainly do, this is a restaurant! Why couldn't the teddy bear eat his lunch? Because he was stuffed! What did the nut say when it sneezed? Cashew!

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Naturally You Magazine Issue 1 Oct 13  

A natural holistic health and wellness magazine, including articles on preventing a cold in winter, are tampons safe, an interview with a fi...

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