Sunday, March 29, 2009

Upbeat F1 Recession Story

Jenson Button a British driver came first in the Australian Grand Prix, with a new team Brawn GP. Just months after he found out that that Honda Team was closing due to the credit crunch. The leader Ross Brawn and Sir Richard Branson saved the Honda team and only formed the new team 2 weeks ago.
Wow what a story and a ray of light for us all in this economy, just thought it was worth sharing.

British Sunday Roast

This evening we ate a traditional sunday roast, with roast Scottish lamb and mint sauce, potatoes, carrots, cauliflower, brocoli and gravy. Very tasty and healthy. I remember when working as a dietitian in the UK some folks would joke that they only ate veggies on a sunday!, but of course we need them everyday. So Little Jasmine had hers as well, see the blender!
Tomorrow we are all of to France looking forward to the cuisine, and picking up new recipes.

Bye for now Rebecca

Saturday, March 28, 2009

Tips to Stay in Shape While on Vacation

1. Walk whenever possible, we have been taking our baby out for strolls with family, altough it was very cold yesterday in Scotland despite blankets and gloves. Going to Edinburgh today to see friends, lets hope its warmer!!
2. Don't be afraid to say no to seconds, I have eaten so much cake at my Grandmas and Parents but when full politely say no, they will understand.
3. Even when traveling try and maintain regular meals, to keep your metabolism ticking over.
Just thought I would share, fingers crossed it works for me


Friday, March 27, 2009

Dad's Rhubarb Crumble

Now in Scotland with Mum and Dad, we ate fish in cheese sauce with potatoes and home grown runner beans. Of course it was then ground for little Jasmine to sample. Then for dessert we had Rhubarb crumble, Rhubarb was out of the garden, it is just coming into season. But remember don't eat the leaves it was encouraged as a vegetable in WW1 and cases of poisoning were reported by ingesting the leaves.

So here's the recipe

Ingredients - rhubarb, sugar, 4oz self raising flour, 2 oz margarine, 2oz sugar

1. Wash and peel the rhubarb, cut into one inch length pieces. Prepare enough to 3/4 fill a deep sided pie dish, sprinkle with sugar
2. Make crumble mix - rub margarine into flour until it crumbles and looks like breadcrumbs, then add sugar and mix. Spread over rhubarb.
3. Bake in 350 F oven for 30 min until the top is golden.

Best served with custard. The little one loved the custard the best!!


Oh and more healthy recipes to follow he he

Tuesday, March 24, 2009

Tea and Cake

Grandma Johnson's Chocolate Cake - Enjoy - Rebecca

Ingredients: 4 eggs weigh these carefully,e.g.9.5 ozs
Equal wt. of Good margarine
Caster sugar and few drops of vanilla essence.
2 tea spoons water
Method Mix in an electric mixer until smooth and add equal wt of self raising flour,which has been thoroughly sifted.

The tins used are very important, only use the best none stick variety.
I also line them with a fine greaseproof paper.

Bake in Oven gas mark 5 (375) for 35 min or until firm to touch

Variations. Flavourings can be Chocolate,ie,4 teaspoons cocoa mixed to a
fine paste with boiled water left to become cool.
Coffee also mixed with hot water and cooled.
Coconut of fine variety,1 tablespoon and a little grated orange

Enjoy Margaret Johnson

Saturday, March 21, 2009

Going To The Homeland to Have a Cuppa With Grandma!

So the big trip is tomorrow going home to show off our Beautiful little daughter to all our friends and family, can't wait. Will take pictures along the way. First stop is England then Scotland, France and Italy. I hope I can learn new dishes and savor the tastes along the way. We are so blessed to be able to make the trip and get to eat in these wonderful places.

Looking forward to my Grandmas cake and cups of hot British tea, in the picture you will see how it looks and an electric kettle, a staple in every Brits home!, fresh French bread and cheeses in France and Provencal cuisine. Oh and Italian coffee is to die for with the fresh pasta's and herbs.

Come along, I'll make room in our cases for you along with all the baby clothes, bibs and diapers!!

Friday, March 20, 2009

Obama's to Have a Veggie Garden

Wow this is one to post, the Obama's are going to have a veggie garden on the White house lawn, planted and cared for by local school kids. It will have 55 varieties of vegetables, berries and herbs, the chefs are excited to start cooking up the goodies.

What a great example for the nation, home grown healthy foods.

Thats a lot of posts for today! but couldn't resist to add this one, I am personally thrilled about it.

6 Tips To Put A Spring In Your Step This Spring

1. Get out as the weather warms up and plant colorful spring flowers such as viola and pansy.
2. Give your refrigerator and cupboards a spring clean. Throw out anything that is out of date, ditch the trans fats and cut down on the cookies and chips.
3. Visit your local farmers market and re stock with wonderful fresh and tasty produce.
4. Have friends over for dinner instead of meeting at the restaurant. Share good food and laughter.
5. Find new recipes from around the world and use seasonal spring veggies like asparagus, avocado, and mustard greens.
6. Get out and walk in the local park and enjoy the flowers as they come into bloom.
Spring is a time of renewal and fresh starts, so why not resolve to be healthier this spring.

Thank You Food Buzz

Just wanted to thank Food Buzz for choosing Rebecca's insights as a featured publisher. It truly is a wonderful website and community of foodies, I have already connected with some great people and have restaurant recommendations for France and Italy, for our up coming trip. We fly Sunday to the UK, to see all of our family taking our 7 month old daughter for the first time!, then off to France and Italy, will take pictures of the food and pick up new recipes along the way.
Thanks also to Anita one of my first followers and Teresa, I appreciate the support.
Other Great Blogs: (see my profile page for links)
Bonne Nutrition - The Author Sweta is a fellow dietitian from India with a wealth of great knowledge and tips
5 Star Foodie from Foodbuzz a great site dedicated to the love of fine food.
Angie's Recipes- Foodbuzz, great recipe ideas
Savor The Thyme - FoodBuzz- great healthy recipes for the family
Ratatouille- Anyone Can Cook- great site for Indian Recipes

Thanks for following love to you all, I am so pleased I started blogging its so much fun, hope to make lots new foodie, health conscious friends along the way.


Thursday, March 19, 2009

Lunch Box Ideas: Tuna and Whole Wheat Pasta

Another easy peasy recipe.

Ingredients: 2 cans of tuna, 2 tablespoon light mayo, small chopped red onion, chopped cherry tomatoes,green peppers, chopped cucumber and cooked whole wheat pasta,
1. Simply cook the pasta let it cool and mix, with onion, cucumber, pepper- any color, tomato, light mayo and tuna.

This is a wonderful lunch and great for travel, we often make some to take on road trips, eat about a cup.
Its a great medium glycemic index meal with the whole wheat pasta and protein in the tuna it keeps you feeling full. Tuna is also a great source of Omega 3 fatty acids great for heart health and to keep your triglycerides down.


Satiety and the GI factor

Ever wondered why whole grain bread makes you feel fuller than white, well wonder no more!
Scientists at Kings College London got 12 volunteers to eat a medium glycemic index (GI) meal before bed, then for breakfast one group ate a low (46) GI meal and the other a high (66). Blood samples were drawn every 30 min for 150 min, and both insulin and glucagon like peptide 1 was measured. It has been shown that GLP1 causes a feeling of fullness and decreased appetite. In the group that consumed the low GI meal their production of this gut hormone was higher. Interestingly some of the newer classes of diabetes medications such as Byetta clinically mimic this hormone. In fact patients using this drug often lose weight.

So what's the take home, well back in the UK where I am from and also Australia and Europe dietitians often discuss the glycemic index with patients, and encourage more whole grains, whole wheat pasta and less processed food. With carbohydrates its important to think of quality and quantity, folks can get confused with GI as carrots are high but you eat them as part of a meal, also the way you cook has an effect. For example cook pasta al dente as overcooked pasta has a higher GI.

Basically GI is just another tool in the toolbox to make better food choices, a low GI diet/healthy diet is one with less highly processed foods, more whole grains and fruits and vegetables. We should be all eating this way for health especially if we have diabetes for better blood sugar control.


Wednesday, March 18, 2009

T's Easy Baked Garam Masala Chicken

You won't believe how easy this one is, I didn't when my friend cooked it for me,

Ingredients: 3-4 chicken thighs or breasts (I have used both thighs seemed to be better), ginger/garlic paste, curry leaves-optional, salt, olive oil, garam masala powder, masala powder, onion, cherry tomatoes, red or green peppers.

1. simply cover the chicken with the garam masala powder, salt, curry leaves, ginger/garlic paste drizzle with olive oil. Add peppers, onion and tomato, some water and bake uncovered for 45- 60 min at 350 degrees.

Its that easy and tastes great, now thats my kind of cooking, great served with veggies and rice, with salad, or cut up for sandwiches. Its also a lean and healthy dish, good source of protein and lean with a little monounsaturated olive oil.

Lifestyle Change Needs to Come First for Newly Diagnosed Diabetics

A recent study that looked 650 newly diagnosed type two diabetics in SW England found that within the first month 36% of patients were on medications. The researchers state that diet and exercise should be first line and all too often medication is used first, then folks don't really try lifestyle change. Diabetes is a chronic condition and worsens over time with the need for more medications and often insulin, the biggest factor with type 2 is weight. So by losing weight right of the bat it will decrease this need.
Its a great idea to consult a dietitian for tailored advice and ongoing support, it really helps.

Source: Diabetes in Control Newsletter Issue 460, Published March 17th

Tuesday, March 17, 2009

Do you ever wonder where your food comes from?

A new law will come into effect today making companies label produce and meats with the country it comes from. However processed food don't have to the Obama administration says its a start. I don't know if it will make folks make healthier choices but its interesting, I often pick up a piece of fruit and imagine how the orchard would be.

Amazingly America grows so much even in North Carolina where I live I am amazed by what folks grow in their back gardens squash, zucchini, apples, tomatos, spinach, okra, potatoes just to name a few. Check out your local farmers markets for great local and healthy produce and you may be surprised to see what's grown in your neck of the woods!
But remember unprocessed foods, with just one or two ingredients are much better for you, like fruits and vegetables, organic meats, lentils and beans and whole grain breads. If you don't know what the ingredient is don't eat it !!!

Monday, March 16, 2009

Eggplant Dal

Ingredients: 1 medium eggplant or a few little Indian eggplants (brinjal in India and Aubergine in Europe!), 3 cloves garlic, little salt, toor dal 1 cup, little tumeric, sambar powder (can be found in Indian grocery store- famous in South India), curry leaves, mustard seeds, green chili, onion, 1/2 tomato.

1. add dal, eggplant, tomato, little onion, little tumeric 1 clove garlic to pressure cooker and cook till you hear one whistle.
2. fry mustard seeds (let pop) onion, curry leaves, garlic, green chili in canola oil, then add some sambar powder- more if you want it to be spicy, let it brown then add to dal
3. mix fried onions and spices with dal and boil 5 - 10 min add coriander/cilantro to garnish.

This is a tasty dish good served with either rice or chapatti, I ate it tonight with spinach and rice. I also I gave a little of the dal out of the pressure cooker (no salt or spice) to my 7 month old daughter with natural yogurt for lunch.

Dal or lentils are a great source of protein and fiber, fantastic for vegetarians.

Free work outs on the web

There was a great article in the LA time today, it did all the searching for us and came up with a list of websites that offer free workouts.
So you can relax with some yoga stretches, tone with pilates and much more, heres the list and a link, happy exercising!
Another suggestion is to use a webcam and workout with a friend on line for motivation, I myself have done this its pretty neat.
So remember you don't need to break the bank to get in shape
- - short and simple





and of course youtube

Thank you LA Times,0,5120065.story?page=2

Sunday, March 15, 2009

Asparagus with an Asian Twist

Ingredients: one bunch of asparagus, few cherry tomato, Thai peanut dipping sauce, little soy sauce and little Japanese assorted chili pepper, 2 cloves garlic

1. Heat some canola oil in the pan, then add asparagus on med/high heat with a little chili pepper powder and garlic, add soy sauce
2. After a little while add about 1 tablespoon peanut sauce and stir fry for 5 min
3. Add cherry tomato

Its ready, a great and easy way to cook Asparagus, I often eat this with roast chicken and mashed potatoes. Its wonderful to invent your own fusions of flavors. This can also be done with soy and a little oyster sauce, or thai sweet chili sauce,

Enjoy this great spring vegetable, loaded with folate and vitamin C its also a great source of fiber.

Saturday, March 14, 2009

A Vending Machine that Makes Pizza from Scratch !!

Mr. Torghele in Italy has designed a vending machine that makes pizza from scratch mixing up with dough, adding toppings and then baking. This all happens right in front of the customers eyes through a little window! In Milan there is chain called brekky that offers salads, sandwiches and hot pastas. Machines are also able to offer fresh fruit in fitness centers and schools.
While you certainly can't beat fresh home cooked food, these could be good options while on the road or for our kids in school. America's rest area's should be better equipped with healthier choices, and follow Europe's lead.


Friday, March 13, 2009

Quick and Easy Black Beans

Heres a fab quick recipe for black beans

Ingredients: 1 can black beans, little salt, paprika, a little chilli sauce, 1/2 chopped tomato, 2 cloves of garlic, 1/2 red or green pepper and 1/2 red onion, little tomato paste

1. Fry onions, garlic, chilli sauce - little, salt, pepper in canola oil, after a little while add tomato and tomato paste and let reduce down
2. Wash beans then add to pot
3. Simmer for 15 min

and its ready, great served with rice, scrambled egg and steamed vegetables. Also great with fried plantains!
Black beans are a great source of protein (15g/cup), fiber (15g cup), Iron (3.61mg/cup) and folate

Fertilize your Body!

I just had my lawn fertilized and re seeded yesterday and it made me think of our bodies. The word fertilize means to make fertile or to enrich. We fertilize our lawns to promote grass growth and make the roots stronger, to help it recover from the seasons, heat of summer and frost in winter. To replenish nutrients to the soil and to choke out weeds.

Good Nutrition is fertilizer to our bodies, providing all the nutrients to restore and replenish our bodies after all the things we put them through. For example stress at work, lack of sleep, often skipping meals and poor diet. Take the time to focus on getting good nutrition, a diet rich in fruits and vegetables, wholegrains, omega 3 fatty acids from flax seed, walnuts and oily fish. Get out and walk on sunny days to top up your vitamin D, choose lean cuts of meat and healthy oils like olive oil, watch portions and be active. Because if our precious bodies are in tip top condition we can choke out weeds!, nasty little bacteria that try and give us infections.

A well nourished and rested body will be able to fight off infections and is less likely to have problems with heart disease, diabetes and other chronic conditions.

Thursday, March 12, 2009

Michelle Obama: Nutrition Champion

In an article published yesterday in the New York Times Michelle Obama was praised for her interest in locally grown organic produce, and her care for the nations health. She was seen in a soup kitchen and is full of Praise for community vegetable gardens. She even opened up the white house kitchen recently to show off the healthy creations of the chefs, for example creamed spinach without the cream. It was sauteed with shallots and olive oil then blended. She was quoted as saying keeping calories down and flavour up and feels everyone has the right to fresh affordable produce.
She's a wonderful example for us all and makes me proud. I think she will do wonders to champion the cause of Nutrition and Health in America.

Tuesday, March 10, 2009

In Honor of Registered Dietitians Day: A Brief history of Dietetics

The word diet stems from the Greek Diaita meaning way of life. Teachings of Nutrition and how it relates to health date back to ancient times, the Egyptian Imhotep made accounts of food being used as medicine some 6000 years ago. The Ancient Chinese Emperor Huang Ti and the Indian Ayurevedic traditions also document the use of nutrition as part of the path to good health some 2500 ago.
It was also discussed among the great Greek and Roman philosophers. However the Science of Nutrition really started to come to the forefront during the Renaissance and so called period of the Enlightenment, in 18th Century Europe. Scientists become fascinated by the majesty of the human body.

During WW1 and WW II Nutritional science and Government food policies were formed as a neccessity to preserve food supplies while maintaining the health of the Nation. In fact John Boyd Orr got a nobel prize for his work during this period. It is worth noting that health improved during this period and rates of heart disease and cancer declined.

The British Dietetic Association was formed in 1936 and was granted patronage by Elizabeth II in 1983.
The American Dietetic Association was formed in 1917 in Cleveland Ohio led by Lenna F Cooper and a group of women. They were dedicated to conserving food and improving health during WWI.

Some nearly 100 years later the vision of leading dietetics and improving health is still the same. Dietitians are a wonderful and caring group of individuals who choose a career of translating the science of nutrition into everyday advice. In order to improve and restore peoples health.

So lets take the time to Honor Dietitians across the World as we mark Registered Dietitians Day March 11th.

Adjustable Desks: A Novel Approach to fight obesity in the classroom

A school in in Minnesota has come up with a novel idea to get children moving in the classroom, an adjustable desk. Great for fidgety children, I know I would have loved them!
The teacher Abby Brown feels that if the kids are able to move, they may perform better in their studies.
By using adjustable tables the children can either choose to sit or stand depending on how they feel.
The adjustable tables were designed by none other than Ms. Brown herself with the help of a local ergonomic furniture maker.
The desks could be a great way to fight against childhood obesity in a very simple way and can have some fun doing it.

Sunday, March 8, 2009

Have the Guts to Try Something New!

I just wanted to inspire everyone to try something new be that a totally new Cuisine, a new hobby, or learning a new language.
What about something you have always dreamed of doing but never had the guts! Maybe its learning to swim but its embarrassing to take lessons with younger folks or learning to ride a bike.
It could be anything, but once you make that first step it will become so much easier and you will become alive.

For me personally it has been starting this journey of trying to write. Also starting my own business with a blog and website. I know I have a long way to go and it needs improvement but I am trying!, and thats what counts right?

So go on start today share you experiences and comments below to inspire others

Yum Yum

Heres a complete meal, the chicken curry, spinach, steamed green beans and chapatti. Remember a sensible portion of these is 2 !! its tempting to eat a lot more he he


Saturday, March 7, 2009

Easy Spinach South Indian Style

Easy South Indian Spinach Recipe

Ingredients - 1 bag baby spinach (or fresh, any kind of spinach works), 1/2 red onion, 3 cloves of garlic, little salt, cumin seeds, little tumeric, little urad dal, and 1 green chilli

1. Heat canola or olive oil in pan, then add cumin, urad dal, chopped garlic (I have a mincer i got in France- releases natural oils delicious!), chilli and onion and fry till onion starts to brown.
2. Add Spinach and stir fry on med/high heat, cover and cook for 5- 10 min
3. It is then cooked - so fast and tasty

Enjoy this wonderful healthy vegetable, rich in Vitamin A, Vitamin C, Vitamin K, Niacin, Zinc and Iron.

Friday, March 6, 2009

Rebecca's Chicken Curry

Heres a great recipe for chicken curry

Ingredients - 5 chicken legs, some frozen coconut, curry leaves, 5 green chillis, salt, garam masala, masala powder (ours is homemade from India- but you can buy chicken masala powder in the Indian store), ginger/garlic paste, 1 -2 tomato, 2 potatoes, whole garam masala, 1 onion.

1. First heat some canola oil then add the whole masala, ginger/garlic paste, onion, green chilli, curry leaves and coconut together. After a little while add a little tomato and masala powder and garam masala powder, coriander powder is also great, also a little salt. When the onions are cooked, blend mixture together to a paste adding water to make a thick paste. Then set aside to be used later.
2. heat more oil, then onions, ginger/garlic paste, curry leaves, green chilli and the chicken legs stir fry on high heat with masala powder till 1/2 cooked. Then add tomatoes and cubed 1/2 cooked potato. Simmer for 10 min.
3. After 10 min add the paste made in step one, turn down heat to 1, or very low and simmer for 30 min. This will ensure the chicken is cooked to perfection.

This dish is good served with steamed vegetables, sauteed Indian spinach(recipe to follow) or any Indian vegetable (check Bonne Nutrition for ideas!). Or also good with Dosa and Chapatti.
I have left over today so going to make spinach and chapatti yum yum



Thursday, March 5, 2009

Make Your Own Baby Food: Its Easy

I just wanted to write a wee post to tell everyone how easy it is to make your own baby food. I have been doing it and me and my little daughter love it.
For first tastes between 4- 6 months or when you feel your child is ready offer pureed fruits and vegetables.It is often best to introduce veggies first so they don't develop too much of a sweet tooth!

Simply heat the fruit in a pan to cook down then blend. It can be frozen in ice cube trays, or baby cubes. Our favourite is apples and pears, with a little blueberries. The fruit purees can be mixed with natural yogurt (after 6 months) or baby rice, then later oatmeal. I add the liquid vitamins to these, as I am breast feeding just to top her vitamin D, as they taste bad on their own!

For veggies cook them then blend carrots (get organic as lower in nitrates), zucchini, cauliflower and sweet potato blend well.
Then as you progress after 6 months you can start to make little meals and slowly introduce protein, such as meat. I make beef with a little onion, herbs, sauteed first. Then boiled with carrot, green beans and potato it tastes great. This is a balanced meal, protein, carbohydrate and 2 veg, perfect. If breast feeding after 6 months its vital to get sources of iron as the babies stores will start to diminish. The heme iron in red meat is easy for the body to absorb. At 6 months, a feeding cup can be introduced, I give spoons of water with meals, or let her drink out of a cup to practice. Then give her a cup to practice and finish of. Its important to give water to prevent constipation, as your feedings will be less frequent.

For vegetarians, ensure iron fortified cereal, also baby yogurts have extra iron. Then at 7 months egg and lentils can be introduced.
One book in particular has been a great help Top 100 Baby Purees by Annabel Karmel, especially the chicken, sweet potato and apple. Also the fish in cheese sauce babies love them. Even my husband asked why can't you make this food for us!!
When pushed for time if traveling or out and about use jars, or instant food, like mashed banana or avocado mixed with baby rice.

So give it a try you will be pleasantly surprised by how easy it is, follow along with me we'll take the journey together.

Books: Top 100 Baby Foods by Annabel Karmel, So Easy Baby Food Ahlers and Tallman,
Blogs: this one!,
Tools: Beaba 4 in 1 steam, cooker, blender- a device that steamed and cooks the food then blends it all in one! - can be purchased at O'Baby Organics in Winston Salem, or you can cook on the stove and use a regular blender
Storage- Ice cube trays, baby cubes or any freezer container or bag.

Tuesday, March 3, 2009

TV watching doubles the risk of Asthma in Kids

In a recent study it was found that toddlers who watch more than 2 hours of TV a day. Had nearly double the risk of getting Asthma by the time they were 11 1/2 years old.
The research was carried out in the United Kingdom it looked at the health of 3000 children from birth to age 11.
The researchers state that TV watching may not be the cause per se but a marker for a sedentary lifestyle. It is theorized that exercise in early life likely strengthens the lungs thus decreasing risk.
This is yet another reason why we need to encourage our kids to be active from infancy. Go to the park, play tennis, cycle as a family to help prevent asthma, as well as diabetes, heart disease and obesity.

Monday, March 2, 2009

The Raw Milk Debate

A great article was published today in The LA times highlighting the raw milk debate. One of my friends just mentioned to me she gives it to her son.,0,4757880.story

Raw milk straight from the cow that is unpasteurized is gaining popularity across the US. With folks stating it tastes better and due to the high levels of bacteria present, better for health. This is based on just a handful of European studies in Children. That showed kids who consumed raw milk had less allergies. Interesting in a study with 23,000 women in Iowa it actually increased allergies. Also the CDC reported 45 outbreaks, 2000 illnesses and 2 deaths related to this practice between 1998 and 2005. It is illegal in most states and the FDA has issued a warning.

One thing is for sure the debate will continue. But is it really worth the risk of possibly getting infected with E.coli, listeria or salmonella. When the good bacteria such as acidophilus and bifobacterium can be gotten from yogurt.

Sunday, March 1, 2009

Great Quiz on Mindful Eating

This was posted by Sweta on Bonne Nutrition give it a try. Makes you more aware of portions and tips to be mindful when eating. Remember if you want support to carry it out holler !

10 tips to lose baby weight

1. Walk with baby in baby carrier as the little one grows the workout will get more intense!, great for you and baby to get out in the fresh air and explore new places.
2. Do floor exercises with baby for examples chest lifts, sit ups
3. Put baby in bouncer next to you as you do the stationary bike or treadmill - read stories and sing to entertain baby and you
4. On Rainy days go to the mall and walk with baby, try to avoid the baby clothes shops he he
5. Dance with baby, babies love the dancing. Also its great to introduce the little one to music from around the world.
6. If you are lucky enough to have a staircase in the house, go up and down as many times as you can. That really helped me. Especially if baby's room is upstairs you will be up and down all day for diaper changes!
7. Do squats with baby
8. Go swimming with baby
9. When baby is a little bigger get an attachment for your bicycle and cycle together
10. Do lots of animal impressions will make baby laugh and get your heart pumping.

So don't be disheartened with patience and a little imagination you can get back down to your normal weight, and have fun doing it.


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