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Why take a multi? Expert supplement advice Herbal weight control
14 help to break down food
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September 2016 vol.12 no. 9
digestive 14 enzymes feature
Boost your processing power.
departments 8 From the Editor’s Desk 10 Health Pulse
Multivitamins thwart men’s CVD • Ashwagandha for weight management • Probiotics fight bone loss • Tips for cutting stress • More
21 In Focus
Multivitamin/minerals fill nutrition gaps.
29 The Goods 30 Postscript
Fortify your life.
A source for news, information, and ideas for your healthy lifestyle. www.remedies-and-recipes.com www.facebook.com/RemediesRecipes @RemediesRecipes September 2016
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from the editor ’s desk
remedies for LIFE
Basics and Beyond Most people know the foundations of healthy living. Don’t smoke? Check. Stay active? Check. Reduce your sugar intake and don’t eat to excess? Check. Here at remedies, we discuss the basics each month, but we also explore, a little more deeply, ways to keep and even improve our health. Case in point: In September’s edition, writer Jane Eklund explains the reasons why most people can use a multivitamin (page 21). It’s one of the most basic forms of supplementation out there, but not everyone knows the many reasons why it’s a good idea— or that they should look for one that is specific to their age and gender. Moving beyond that nutritional baseline, though, author and healthy living expert Lisa Petty explains how digestion works and how supplemental digestive enzymes can help that process—especially as we get older, or if we eat only cooked food. You’ll find that in-depth article on page 14. And in our Postscript this month, well-known natural medicine practitioner Tieraona Low Dog, MD, demystifies some of the trickiest details about supplementation. The excerpt from her new book, Fortify Your Life, can be found on page 30. Do you have questions we haven’t yet answered for you? Send me an email, and I’ll see what we can do! For your health,
remedies 2016 Reserveage Collagen Replenish Chews contain clinically studied collagen peptides, hyaluronic acid, and vitamin C.
Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Director, Creative and Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service firstname.lastname@example.org Client Services Director—Retail Judy Gagne 800-677-8847 x128 Client Services Director—Advertising and Digital Ashley Dunk 800-677-8847 x190 Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.
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healthpulse maternal supplement lowers child obesity risk
Maintaining proper folate levels during pregnancy is good for more than the baby’s neurological health, according to new research. The study found that adequate maternal folate levels can protect children from a future risk of obesity. Folate is the natural form of an essential B vitamin. Its synthetic form, folic acid, is widely available as a supplement. The vitamin has been shown to prevent brain and spinal cord defects in developing babies. “Maternal nutrition during pregnancy can have long-lasting eﬀects on child health, as well as the health of a mother after pregnancy,” said lead researcher Xiaobin Wang, MD, ScD. “Our results suggest that adequate maternal folate may mitigate the eﬀect of a mother’s obesity on her child’s health.” The US Centers for Disease Control and Prevention recommends that women of childbearing age take 400 micrograms of folic acid daily. “Association Between Maternal Prepregnancy Body Mass Index and Plasma Folate Concentrations with Child Metabolic Health” by G. Wang et al., JAMA Pediatr, 6/13/16 ● “Proper Maternal Folate Level May Reduce Child Obesity Risk,” NIH/Eunice Kennedy Shriver National Institute of Child Health and Human Development, 6/13/16
multi protects men’s hearts Long-term use of multivitamin supplements appears to help protect men from cardiovascular disease (CVD). Daily use for about 20 years led to a 44 percent lower risk of major CVD events such as heart attack and stroke. The study included more than 18,000 men who were about 40 years old at the start of the study. They were free of CVD and cancer at that time. The researchers found no evidence of safety concerns with long-term supplementation. “Multivitamin Use and the Risk of Cardiovascular Disease in Men” by S. Rautiainen et al., J Nutr, 4/27/16
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ashwagandha may aid weight control
Ashwagandha root extract signiﬁcantly lowered psychological stress and physiological stress in a group of adults. It also helped reduce food cravings and led to weight loss. Chronic stress is linked to overeating and reduced levels of physical activity. Participants showed symptoms of chronic, routine work-related stress at the start of the study. They took 300 milligrams of ashwagandha (Withania somnifera) twice a day for eight weeks, or a placebo. Cortisol levels (a marker of physiological stress), body weight, body mass index (BMI), and “perceived stress” were assessed at the beginning of the trial and after four and eight weeks. In addition to lower levels of stress, the ashwagandha group reported improved well-being and happiness. The researchers concluded that ashwagandha “can be useful for body-weight management in patients experiencing chronic stress.” “Re: Ashwagandha Useful for Weight Management in Adults Under Chronic Stress” by Heather S. Oliff, PhD, http://cms.HerbalGram.org/ HerbClip, 5/31/16
did you know?
Taking an ashwagandha root extract improved sexual satisfaction among women in a recent study. Participants received 300 milligrams of the extract or a placebo twice daily for eight weeks. At the end of the treatment, those who took the supplement reported higher levels of arousal, lubrication, orgasm, and satisfaction. “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study” by S. Dongre et al., BioMed Research International, 2015
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probiotics may stop bone loss
A study with mice suggests that probiotic supplements may stave oﬀ bone loss following menopause. The mice exhibited hormonal changes similar to what occurs during menopause in women. After ingesting the probiotics twice weekly for a month, the mice had retained their bone density. A control group that did not receive probiotics lost half of their bone density in that time. The mice took either Lactobacillus rhamnosus GG— which is found in some yogurts—or a commercially available mix of eight strains of probiotic bacteria. “Probiotics Stop Menopause-like Bone Loss in Mice,” Emory Health Sciences, 4/27/16
try these tips for cutting stress
Stress isn’t always a bad thing, according to staﬀ members at Harvard Medical School. It can keep you alert and focused, especially in times of trouble. But too much stress can cause headaches, fatigue, and depression, says Ami B. Bhatt, MD. In the long term, stress can weaken the immune system and raise the risk for cardiovascular disease. “It can be like a vise that slowly tightens over time,” Dr. Bhatt says. She oﬀers these tips for reducing stress: ■ Exercise with a buddy. “A workout or activity friend can keep you motivated by helping you stick to a regular routine,” says Dr. Bhatt, who adds that exercise is one of the best ways to reduce stress. ■ Do something you enjoy. “Make a list of what really makes you happy and implement a plan to do those things on a regular basis,” she says. “It could be something as simple as taking a relaxing swim or playing with the grandkids.” ■ Try deep breathing. “Calm breathing, even for only a minute, a few times a day, can improve stress levels immediately.” ■ Avoid stressors when possible. Know which situations cause you stress, and reduce your exposure to them. “Stressing About Heart Health,” Harvard Health Publications, 5/1/16
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By Lisa Petty
use your food well
You’ve heard it your entire life: You are what you eat. Right? Well, it’s true as far as it goes. You certainly want to build your body from good quality raw materials, but eating health-promoting choices is only part of the equation. You also want to be sure that you are able to digest and absorb the nutrients from your foods. And while people who have been diagnosed with an inﬂammatory bowel disease or
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pancreatitis are well aware of the impact digestive disturbances can have, it is also possible for digestive troubles to sneak up so slowly that you hardly notice them. How digestion works:
Signs your digestion may need support ▲
Belching, gas, or bloating after eating
▲ ▲ ▲ ▲
Heartburn or acid reﬂux
Sleepy after meals
▲ ▲ ▲
Very simply, digestion takes place through mechanical and chemical means. Mechanical digestion involves actions including chewing and the stomach churning and squeezing each bite into smaller and smaller bits. Similarly, chemical digestion starts in your mouth and takes place throughout your digestive tract. Chemical digestion incorporates a plethora of solvents and acids as well as vitamins and enzymes. Enzymes are protein catalysts for every single chemical action and reaction that occurs in your body. When it comes to digestion, the chemical catalysts are known as digestive enzymes or pancreatic enzymes and, for the most part, are
produced in the pancreas. Saliva contains the digestive enzyme known as amylase, which helps to break down carbohydrates in your mouth. You will find that the longer you chew a mouthful of a carbohydrate food, the sweeter it will taste. After being swallowed, food travels to the stomach, where protein digestion begins. Pepsinogens help to break down peptide bonds, and proteins are reduced to amino acids with the help of protease enzymes. In fact, nearly 80 percent of pancreatic enzymes by weight are proteases, which reflects the sheer number and complexity of dietary proteins in our diets. Fat absorption also begins in the stomach with the help of gastric
Acne, eczema, or psoriasis
Bad breath Sweat has a strong odor Stomach upset by taking vitamins Fingernails chip, peel, break, or don’t grow Diarrhea shortly after meals Undigested foods in stool
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continued from page 15
Drink a glass of water about 30 minutes before you eat. Avoid beverages during meals, other than small sips if necessary.
Vitamin D is essential for the absorption of calcium. Except during the summer months, people who live at latitudes above 37 degrees north don’t make suﬃcient vitamin D. Be sure to eat D-fortiﬁed foods and supplement daily during periods of shorter daylight hours.
lipase, which releases 10 to 30 percent of dietary fatty acids before entering the intestines. There, bile and pancreatic lipases continue to digest dietary fats. Lipase is the most fragile enzyme and is most easily destroyed by gastric juices. When it comes to digestive enzyme shortages, a deficiency in pancreatic lipase is noticed first as steatorrhea (fatty stool). Steatorrhea appears as pale, bulky, malodorous stools that float in toilet water and are difficult to flush.
Chew your food until your swallow reﬂex kicks in. If you didn’t know you have a swallow reﬂex, it’s likely been a while since you’ve suﬃciently chewed your food! Chewing well increases the surface area of food, which allows for more thorough chemical digestion of each bite.
Eat raw fruit and vegetables throughout the day. Raw foods contain live enzymes that help your body break them down, leaving your digestive enzymes free to work on other foodstuﬀs. ▲
Tips to boost digestion:
Long-term deficiency in pancreatic lipase will interfere with the absorption of fat-soluble nutrients.
Digestive enzyme deficiency can occur in people who have been diagnosed with cystic fibrosis, chronic pancreatitis, diabetes, Crohn’s disease, and celiac disease, but age, gender, and diet all affect the manufacture of pancreatic enzymes. Adults produce more digestive enzymes than children do, but elderly adults lose about half of their enzyme production. As a result, researchers have studied the impact of supplemental
The water-soluble B vitamins are critical for accessing the nutrients locked in food. Since these vitamins are burned up during stress, many of us run the risk of deﬁciency. Look for B vitamin supplements in a complex form.
enzymes on digestive power. Papain (from papaya) and bromelain (from pineapple) are proteolytic, or protein-digesting, enzymes, and in fact, they are often used for tenderizing meat. In terms of breaking down dietary fats, however, the enzyme story becomes complicated, because lipases are deactivated by gastric juices, yet they must also survive the switch to the alkaline environment of the intestines. Researchers are focusing their attention on bacteria. Lipases derived from bacteria such as Aspergillus niger are highly resistant to both acid and alkaline deactivation, stable in the presence
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continued from page 17
of both proteolytic enzymes and bile salts, and remain active without requiring bile salts. Look for these enzymes in enteric or delayed release capsules that will survive the acidic environment of the stomach. Although plant foods do provide some enzymes to aid in their digestion, these enzymes are destroyed during cooking or processing. Consider taking supplemental digestive enzymes with every cooked meal, especially when eating red meat.
In 2015, researchers determined that frail senior women who did not use a digestive enzyme during an exercise program experienced worsened nutritional status compared to women who used the enzyme therapy.
“Antibacterial Activity of Papain and Bromelain on Alicyclobacillus spp.” by M.D. Anjos et al., Int J Food Microbiol, 1/16 ● “Enzyme Replacement Therapy for Pancreatic Insufficiency: Present and Future” by A. Fieker et al., Clin Exp Gastroenterol, 5/4/11 ● “Human Pancreatic Digestive Enzymes” by D.C. Whitcomb and M.E. Lowe, Dig Dis Sci, 1/07 ● “Malabsorption Clinical Presentation: History, Physical, Causes,” http://eMedicine.Medscape. com, 2016 ● “Maldigestion from Pancreatic Exocrine Insufficiency” by S. Pongprasobchai, J Gastroenterol Hepatol, 12/13 ● “Swallowing Reflex” by Cheryl L. Giddens, Encyclopedia of Child Behavior and Development, 2011 ● “Time for More Vitamin D,” www.health.Harvard.edu, 9/08
Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.
“Exercise Without Digestive Enzyme Supplementation Worsens Nutritional Status of Frail Older Women” by K. Ishikawa-Takata et al., J Am Geriatr Soc, 2/15
Kyo-Dophilus plus Enzymes from Wakunaga of America is formulated with three specially cultured, nondairy, heat stable, stomach acid resistant human strains of beneﬁcial bacteria, plus protease, lactase, lipase, and amylase.
Udo’s Choice Enzyme Blend from Flora combines seven enzymes including lactase to break down lactose and relieve the discomforts associated with lactose intolerance, plus protease for the digestion of proteins.
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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the goods on multis
Think of them as an insurance policy. We all know the best way to get the nutrients we need is by eating a balanced diet thatâ€™s rich in plantbased foods. For healthy people who get the right mix of vitamins September 2016
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continued from page 21
and minerals through their meals, multivitamin/mineral supplements can provide backup to ﬁll in any gaps. For those who fall into certain groups—pregnant women, for instance, and those with limited diets—supplements are often recommended.
Multivitamins/minerals have been around since the 1940s, and they’re a popular choice in the supplements aisle, with an estimated one-third of Americans counted as consumers. There’s no standard definition for what constitutes a multivitamin/mineral, but they are typically once-daily pills containing many or all of the most recognized vitamins and minerals. Some are targeted for certain functions, like enhancing energy, boosting the immune system, or calming menopausal symptoms; others contain certain vitamins or minerals in elevated amounts. Sometimes other nutrients or herbs are thrown into the mix. continued on page 25 22
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continued from page 22
What they do
The key thing to remember is that vitamin and mineral supplements cannot take the place of healthy foods. You can’t compensate for a diet of soda, fries, and burgers by popping a daily pill. They also don’t do more for you than getting the same nutrients in food. But many Americans don’t get all of the 40-plus nutrients they need through the meals they eat, and multis can ensure that they are meeting the minimum daily requirements. The science is mixed on whether multivitamins/minerals are helpful in preventing cancer and other chronic diseases. One recent study that has found benefits noted a small reduction in the rate of total cancer among middle-aged and older men and a 27 percent reduction of recurrence in men with a history of cancer; it also noted a modest reduction in cataracts.
Who can beneﬁt
As noted above, adults and kids who may not always get the nutrition they need through food can plug gaps with a multi. Others who may want to talk with a healthcare practitioner about taking a multi include: ● Women who are pregnant or lactating ● Vegans and some vegetarians ● People on a low-calorie diet ● People with food allergies or intolerances ● Picky eaters ● People with a poor diet ● People taking certain medications.
What to look for
Buying a multivitamin/mineral supplement? Don’t just pick up the first one on the shelf. We need differing amounts of certain vitamins and minerals at different times in life and under different circumstances. Seniors need more calcium, D, and B12, for instance, men need less iron, and children need smaller amounts of everything. Look for a multi that’s tailored to your age, gender, and circumstances, like pregnancy.
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continued from page 25
More is not necessarily better. Skip multis with megadoses of vitamins and minerals, as too much of some can build up toxicities. Because most of us don’t get enough calcium, vitamin D, and potassium, look for a multi that includes them unless you get enough from other sources. Women of childbearing age will want to be sure that their multi contains iron and folic acid—but not more than 1,000 micrograms a day of folic acid. They should also be sure not to get more than the required amount of vitamin A, which can cause birth defects. Men and postmenopausal women need little or no iron. People over 50 should look for a supplement with vitamin B12. Vegans will want a supplement with B12, too, unless they get it from fortified foods. Smokers should avoid multis with large amounts
of beta carotene or vitamin A, which have been linked to increased risk of lung cancer in people who smoke. And those on medication that reduces blood clotting, like warfarin, will need to avoid multis+++ that contain vitamin K.
The experts are clear that food is the best way to get the vitamins and minerals we need, so aim for a balanced and varied diet. If you’re concerned about gaps in nutrition for any reason, a multi could be a good backup. Keep in mind that all multis are not the same. Choose one from a trusted brand and one that addresses your particular circumstances. And once you’ve made your selection, remember to take it every day! — Jane Eklund
“Efficacy of Multivitamin/mineral Supplementation to Reduce Chronic Disease Risk: A Critical Review of the Evidence from Observational Studies and Randomized Controlled Trials” by G. Angelo et al., Crit Rev Food Sci Nutr, 2015 ● “Multivitamin/mineral Supplements: Fact Sheet for Health Professionals,” National Institutes of Health, https://ods.od.nih.gov, 7/8/15 ● “Multivitamin/multimineral Supplements for Cancer Prevention: Implications for Primary Care Practice” by M.L. Hardy and K. Duvall, Postgrad Med, 1/15 ● “Vitamins and Minerals,” National Institute on Aging, www.nia.nih.gov ● “What Vitamin and Mineral Supplements Can and Can’t Do” by Kathleen M. Zelman, www.WebMD.com, 08/28/11
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The numbers stack up! 1 20 40 50
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the goods don’t miss these products!
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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
Natural remedies and tasty recipes to support a healthy way of life.
Improve Your Digestion Naturally
Cancer Prevention, Naturally
Classic bitter and aromatic digestive tonics can help.
Take note of the following tips, and scroll to the bottom for delicious recipes.
Don’t Succumb to Cold and Flu
Italian Roasted Red Pepper Soup with Garlic Croutons
Most of us want to spend the holiday season socializing with friends and family, not spending quality time on the couch with a box of tissues.
Roasted red peppers are the perfect antidote to the salt shaker habit.
DIGESTION | CANCER FIGHTING IMMUNITY | WEIGHT MANAGEMENT | MORE
Remedies-and-Recipes.com September 2016
8/2/16 3:02 PM
Fortify Your Life
Tieraona Low Dog, MD, is internationally recognized as an expert on dietary supplements, herbal medicine, women’s health, and integrative medicine. She chaired committees on supplements for the US Pharmacopoeia, and was an adviser on integrative medicine to the White House and the National Institutes of Health. She lives in New Mexico.
I am a medical doctor, but I am also a daughter, wife, mother, and cancer patient. I believe that a knowledgeable patient is an empowered patient. We have to take charge of our own health and try to find skilled, compassionate practitioners along the way who are open to taking the journey with us. I have not written an exhaustive list of every supplement product in the marketplace: There are more than 30,000! Instead, I chose to focus on the foundation of nutrition: the building blocks in food that are necessary for your body to carry out the thousands of biochemical jobs it must perform every single day. While that new berry from the Amazonian jungle may indeed be a miracle, I’d prefer you truly understand why your body needs thiamine, pyridoxine, and zinc, and what happens when you are lacking in any of them. I want you to think about what nutrients are responsible for making the brain chemicals responsible for mood before you simply reach for the St. John’s wort or, for that matter, the Prozac. I want you to know which of the many commonly prescribed drugs can rob your body of precious lifegenerating nutrients and what you can do to prevent your levels of them from falling so low you end up in the hospital.
Unique requirements No one has the same exact nutritional needs that you do. Whatever the condition of your health, whatever your lifestyle choices are, be aware that supplements should always be seen as just that, a supplement for good health practices, not a substitute for them. You can’t live on processed foods, never exercise, or allow your anxiety to spin out of control, and then expect supplements to be the magic fix for the health problems you will surely develop from a lifetime of poor choices and poor health management. That would be like driving a car while texting and drunk, in the dark with your headlights off, in oncoming traffic, and expecting your seat belt to keep you safe. No seat belt can make up for that disastrous set of circumstances! However, I believe that if you make a genuine effort to eat well; manage stress; get the quality rest you need; exercise; and maintain healthy relationships with family, friends, and people in your community, then just like a seat belt, nutritional supplements can add an extra layer of protection. – Excerpted from Fortify Your Life by Tieraona Low Dog, MD ($26, National Geographic Partners, LLC, 2/2/16). Available wherever books are sold.
8/3/16 12:44 PM
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8/1/16 1:39 PM
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