Sunday, October 30, 2016

Gluten-free Lasagna Roll-ups

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I found a similar recipe on the internet just searching for dinner ideas, but was not so healthy.  So I made a few adjustments, and here we are!!

This Lasagna Roll-up was AMAZING!!!! And yes, its even gluten-free!!Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

Ingredients:

  • Gluten free lasagna noodles (cook according to package directions)
  • 1/2 lb lean ground turkey meat
  • 1/2 lb lean ground beef
  • 8 ounces fresh spinach chopped
  • 16 ounce 1 % ricotta cheese
  • 1/4 cup Parmesan cheese (grated)
  • 1/2 c 1% Mexican style shredded cheese
  • 28 ounce organic tomato sauce
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1/2 tsp Himalayan salt (or Sea salt)

Directions:

  1. Pre-heat oven to 350 F degrees.
  2. With a large rectangle dish, spray Pam or Olive oil to cover bottom of dish.
  3. Add tomato sauce to bottom of dish.Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips
  4. In a small mixing bowl, add ricotta cheese, parmesan cheese, chopped spinach, gar
    lic, pepper, and salt and mix together with spoon
  5. In another medium mixing bowl, put both turkey meat and ground beef together and mix.
  6. On a separate plate, take cooked noodle and lay flat, add 1 tbsp of cheese mixture onto noodle and spread on top of noodle.
  7. Add quarter size pieces of mixed meats on top of cheese mixture over noodle.
  8. Roll up noodle and place inside dish over top of sauce
  9. Continue until all noodles are used. Add Shredded cheese over top of roll ups.
  10. Bake for 35 minutes or until meat is cooked throughly.
  11. Cool before eating.

Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

For more healthy tips, ideas for keeping the family healthy while being a rockstar busy momma, and daily accountability, motivation, and support, please fill out the application below for a spot in my upcoming online fitness challenge!

*Must not currently have a Beachbody coach you are working with!

 

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Thursday, October 27, 2016

Top 10 Healthy & Easy Kids Snack Ideas!

Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids

As a kid, I didn’t grow up eating the healthiest.  I was raised more in a low-income household, and canned and processed foods were eaten the majority of the time.

Since growing up, I learned a lot about nutrition, the healthy lifestyle, and now is my career! So one of my biggest goals in life is teaching my boys proper nutrition, how to live a healthy and fulfilling lifestyle and learn to make healthy choices so they can be active as they have kids and grandkids one day!!

So as I look at society today, I see lots of unhealthy snacking… late night snacking… quick stops to fast food because.. well.. “It’s quick and easy.”

I here to give you guys some of my top HEALTHY, QUICK, and EASY snacks that I will eat myself, but my kids love as well!! And yes, they are quicker than stopping at fast food!!

10 HEALTHY & EASY KIDS SNACK IDEAS

  1. Frozen yogurt bites: Literally, you open up your kids favorite yogurt (I prefer Greek), and using a spoon, spoon just a little bit of yogurt out and place on plate with wax paper. Add as many drops of yogurt as you want to make for the kids and freeze for at least 30 min! Take out of freezer when ready to serve! Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids, healthy snacks
  2.  Fresh veggies and hummus: I love slicing up some cucumbers and my kids also love tomatoes, and they dip them in hummus and eat away! No cooking or prepping required!
  3. Frozen Grapes: Guys, it doesn’t get much easier than this… Wash your grapes off, place on tray/plate with wax paper, and freeze for 30 min or until ready to serve!! You may want to let sit for a couple minutes if they have been in the freezer awhile!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  4. Cheese cubes and grapes: Nothing wrong with a little cheese and grapes together to make an easy treat! I go for the 1% cheese rather than 2% or whole so there is less fat. Throw some crackers in there too for the kiddos to enjoy! They do have whole grain at the local grocery stores or even gluten free in the organic section!
  5. Ants on a log: An apple a day keeps the doctor away!! Add just a thin layer of peanut butter to your sliced apple and top it off with a few raisins!! Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  6. Hard boiled eggs: I cook my eggs ahead of time and have them ready for the week! They can snack on them and add salsa on it too if they like extra flavor!
  7. Peanut butter banana sandwiches: Slice that banana into thin layers horizontally, add a thin slice of peanut butter on one side of a banana slice, and place another slice of banana like a sandwich so the peanut butter is in the middle!! Eat like a mini sandwich!! My kids LOVE this one!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  8. Kale Chips: This is so simple, yet so good! Sometimes we like a little crunch right?! Instead of going for the bag of potato chips, make the healthy alternative… KALE CHIPS! Click image for recipe!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  9.  Rice cakes with your favorite topping: Ok, when I say favorite topping, I mean favorite HEALTHY topping!! My kids love putting a little layer of natural peanut butter, cool whip, then some soy free, nut free dairy free chocolate chips and even some unsweetened coconut!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  10. Boom Chicka Pop popcorn: Ok what kids do not like popcorn?! As a treat, instead of going for the buttery popcorn to cook up, we eat the Boom Chicka Pop found in the grocery store!! The sweet and salty kettle popcorn is our favorite!!

So there you have it!! Eating healthy does NOT have to be difficult, time consuming, or expensive. It just takes a little planning and thinking ahead!!

If you are a new mommy, or a parent just starting your own fitness journey, start teaching your kids now!! Be that role model that they can one day duplicate from you!!!

If you are looking for more healthy tips, daily motivation and accountability for your own fitness journey, please fill out the application below for a spot in my private online fitness challenge!! Spaces are limited and you MUST be willing to participate daily in the group to join!

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Tuesday, October 25, 2016

Become a Successful Home Fitness Coach- Beachbody Sneak Peek!

Deidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurse

As a former ER nurse and mom of 2 boys, I have a true passion for helping people and changing lives, but also know what its like to be crazy busy!! My career changed almost 4 years ago when I decided to start my fitness journey with Beachbody and complete my first home fitness program Insanity, along with incorporating Shakeology into my regimen to help me with my nutrition. It changed my life!! It changed my life so much I wanted to make fitness and Beachbody my career! I knew I could share my story and help others with similar goals and life situations and busy moms and nurses and make a difference AND be able to be successful as I work from home and be with my boys!

Deidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurse

As an 3 X Elite Coach (top 0.05 % of the entire organization),  I was able to earn income to replace my nursing salary while working around 7-10 hours a week within my first 1.5 years of coaching. Within 3 years, I completely retired from my ER nursing career and made Beachbody my full time career as was able to build a 6 figure income, tripling my full time nursing salary. This is not meant to boast, but I want to show you how I have been able to gain freedom of time for my family, while financially being able to provide for them as well!

Not only have I gained freedom with Beachbody coaching as my career (starting working less than part time hours), I have also had a great transformation, being able to compete as a Figure Competitor, I also have been able to travel around the US, and gain the BEST friendships ever!! Not kidding you, this is more than a team.. this is my 2nd family!!!

Deidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurse

It has been so rewarding to now be able to really wake up every day excited to get to work, excited to help motivate others and help people around the US and Canada with their health and fitness journey (onlineDeidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurseusing social media). Whats great about what I do is I didn’t have ANY experience with social media when I first started! I had a Facebook account and thats it!

Another rewarding part of my career is the ability to be home with my boys Chase (5) and Weston (4) and watch them grow! As a nurse, I was missing so much with them.. Now, I watch my oldest get on and off the bus every day, I take Weston to pre-school 3 hours, 3 days a week so he can interact with others and swim, and Im able to watch event and sports that they have, along with attending school events! The cool part is, I don’t have to request or take off work!! I make my own business hours at home and arrange it around my family!

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I am hosting a 3 day Sneak Peek into Beachbody Coaching and would LOVE to show you exactly what I do and what our team is about!

I am looking for more passionate moms, who want the ability to work from home and make an extra income to provide more freedom for their family, but also has a passion for fitness!! You do NOT have to be at your goal weight!! I started just at the beginning of my fitness journey, but the great thing is, this fitness business will help so much with your accountability and as we share our stories, it will only inspire more people who want to change their life as well!!

My next New Coach Training will start Nov 7th where I will work 1:1 and mentor you to grow your own successful home fitness business!

Please fill out the application below for a spot in my Sneak Peek to see if this is something that will fit you and your lifestyle!

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Tuesday, October 18, 2016

Finding Balance Fitness Challenge

Deidra Penrose, fitness coach PA, top beach body coach PA, Healthy mom tips, 30 minute home fitness workouts, easy healthy recipes, daily motivation, improve mind body and spirit, finding balance challenge, weight loss challenge, holiday battle of the bulge, lose last 10 lbs, weight loss after baby

We all know its easy to let life get in the way and we then lose track and site of our own goals.. Life goals, family goals, faith goals, fitness goals, etc.

On another note, I am happy to say it’s still possible to change it all around, no matter how much you feel off in these areas or no matter how far away your goals seem! But the first thing you must do is come to reality and accept the need to change, and take the step to get started on the change!

I personally have needed help in all the areas mentioned above! I am more like 70/30 with my nutrition…  I miss a couple workouts here and there, and sometimes I let the things coming up in life get the best of me. I hate admitting it, but I have to because otherwise, I will not change. So I am taking the initiative to work on myself more than ever NOT just with fitness, but all aspects of my life! I am excited to be more disciplined and find a good balance in my life for myself and my boys! My boys are 4 and 5 years old and it’s time to have a good routine for our family, along with me being the best role model I can for my kids and others around me!

Deidra Penrose, fitness coach PA, top beach body coach PA, Healthy mom tips, 30 minute home fitness workouts, easy healthy recipes, daily motivation, improve mind body and spirit, finding balance challenge, weight loss challenge, holiday battle of the bulge, lose last 10 lbs, weight loss after baby

30 days to commit to working out a day is not asking for a lot.. Its 30 minutes that is easily spent instead of watching mindless TV shows, reading books that do not impact your life in any way, or napping… of course we need the right amount of sleep, but many people in this society take naps just because the opportunity is there. Time to take a new opportunity to live a healthy lifestyle and do things that help us live longer!

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I gotta just shout this man out right here… Brent has been a HUGE blessing to my life! God definitely put him in my life at the right time. We help each other be better in these areas of our lives.. we motivate and support each other through our faith and fitness journey! I highly recommend if you are in a relationship, work on building each other up because its the best feeling ever when you can compliment and help each other! If you are not in a relationship, find an accountability partner (friend or family member) who you can be on this journey with!

Deidra Penrose, fitness coach PA, top beach body coach PA, Healthy mom tips, 30 minute home fitness workouts, easy healthy recipes, daily motivation, improve mind body and spirit, finding balance challenge, weight loss challenge, holiday battle of the bulge, lose last 10 lbs, weight loss after baby, Shakeology recipes, peach shakeology, christian mom shirt, jesus shirt

Nutrition is key! Guys, I swear nutrition is one of the hardest parts of this journey. Its easy to stay on, and its easy to fall off when your surrounded by temptations, others who aren’t living the “healthy lifestyle”, and when your “too busy” to eat healthy! This is my “easy healthy” right here! Just to show you, eating healthy does NOT have to be difficult. This is a choice you gotta make and commit to and be sure you eat for the nutrition, not because its a craving. But be aware… just like when you eat bad food and crave more of it, when you eat healthy, you will crave that too!! Your taste buds change according to what you feed your body!

Deidra Penrose, fitness coach PA, top beach body coach PA, Healthy mom tips, 30 minute home fitness workouts, easy healthy recipes, daily motivation, improve mind body and spirit, finding balance challenge, weight loss challenge, holiday battle of the bulge, lose last 10 lbs, weight loss after baby

Putting your faith as a priority! Many of us think, we can do this ourselves. NO!!! We are busy, we make mistakes, we stress, and we need to lean on God to pull us through!!! We stress ourselves out more when we try to be too independent! Lets focus on our blessings God gave us, start using the opportunities sitting in front of us to help us become healthier and better role models for our kids and families!

If you are ready to commit to take control of your health and find balance in your life, please fill out the application below for a spot in my next fitness and health challenge!

 

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Tuesday, October 11, 2016

Kale and Mixed Green Salad

It’s not always easy to get in your greens right?! I know I personally struggle at times! So I made up something quick and easy to make up for the lost veggies!! This recipe is so easy to make and despite me not even really liking raw veggies unless I pour ranch or dip it in hummus, it was really good!

Deidra Penrose, kale salad, raw green salad, raw broccoli, raw cabbage, homemade dressing, clean eating recipes, healthy salad recipe, top beachbody coach PA, weight loss recipes, dried cranberries, pumpkin seeds, sunflower seeds, detox salad

Ingredients: (6 servings)

  • 2 cups raw chopped broccoli
  • 2 cups raw chopped cabbage
  • 2 cups raw chopped kale
  • 1 cup chopped raw carrots
  • 1/8 cup raw sunflower seeds
  • 1/8 cup raw pumpkin seeds
  • 1/8 cup dried cranberries

Ingredients for Dressing:

  • 3 TBSP Extra virgin olive oil
  • 1/2 lemon juice
  • 3 tsp dijon mustard
  • 1/4 tsp Himalayan salt (or sea salt)

Directions:

  1. After finely chopping first 4 ingredients, add in large mixing bowl. You can use a food processor to chop these veggies.
  2. Add rest of ingredients into bowl and mix well.
  3. In a small shaker cup or container with lid, add all ingredients for dressing and shake well.
  4. Add dressing to salad and mix well.
  5. Serve and enjoy!

Drop a comment below when you try it!! Would love to hear how you like it and what you ate this dish with!

 

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Sunday, October 9, 2016

5 Day Clean Eating Challenge

Deidra Penrose, 5 Day Free Clean Eating Challenge Group, Healthy mom tips, clean eating recipes, kid friendly healthy meal ideas, fitness motivation, fitness motivation, fitness accountability, fitness challenge, top beachbody coach PA, clean eating meal plans, healthy meal plans, weight loss tips

Now that summer is coming to an end, it’s easier to go straight to that comfort food, holiday food, and even more, we can cover up our bodies with sweatpants and sweatshirts and not worry about what we look like!

It was always the easier way to cover up and go to the comfort food.. I mean, no one is going to see you anyways right!? No need for crop tops, short shorts, and bathing suits… WRONG!!! Guys, no matter how easy it is to just cover up, don’t you want to FEEL healthy and FEEL good???

It’s not about the physical look as much as I want to enforce the importance of having a healthy body, mind, and spirit!! In order to have this, having a healthy lifestyle is a must!!! The foods you eat will determine how you and your body feels! If you fee it junk, your body will feel like junk! If you eat fresh, whole foods, your body will feel amazing!

If you are not familiar with how to eat healthy, live a healthy lifestyle, or are struggling with getting on track with your nutrition and/or fitness, I would love to help you get started on our journey!

I started my own fitness journey wanting to lose my baby weight after my second child and since learning about clean eating and how to eat properly with exercise, my life has changed so much!! I lost a total of 40 pounds and am in the best shape of my life even before having kids!

I am excited to share with you my top tips and give you the support and motivation you need to reach your ultimate health and fitness goals!

In my 5 day group you will learn:

  • How to Meal prep and plan for an entire week
  • How to cook healthy for your kids and family to enjoy that are quick and easy
  • Healthy new recipes
  • Nutrition and fitness tips

Please fill out the application below for a spot in my next 5 day FREE clean eating challenge! 

*Only for new customers who are NOT currently working with a Beachbody coach!

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Thursday, October 6, 2016

Staying Healthy While Traveling!

This weekend, well, today, the boys and I are taking a road trip!! We’re heading to my best friends house to celebrate her birthday, then tomorrow, we are off to Great Wolfe Lodge indoor water park for some fun!

I see so many people that fall off their health and fitness journey because they feel they “can’t stay healthy while traveling.” They feel it’s too hard to keep food cold, they can’t find easy snacks, and sometimes… well… fast food is just easier?!  GAHHHH!!!! I cringe when people say that to me!!

There are PLENTY of healthy options that are easy to take on the go, does not require cooking or heating up, and guess what guys, someone who is extremely rich right now invented something called COOLERS!!!! That actually keeps food cool and good longer while your traveling and do not have access to a fridge!!

Ok, enough of my sarcasm, lets get to it!! I want to share with you some easy and healthy snacks, treats and meals that I use when the boys and I are traveling… and yes, we travel a lot!!

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  1. Fresh Fruit
    1. Go for bananas, apples, grapes, strawberries, even fruit in a cup, but make sure its in light syrup or water!! Save some sugar so your kids can nap on the car ride, not go crazy!
  2. Fresh Veggies & Hummus
    1. Fresh sliced cucumbers, tomatoes, celery, carrots, peppers, whatever you prefer… and add some hummus to the picture!! Perfect snack with your veggie and healthy fat with a little protein!
  3. Almonds
    1. Another source of healthy fats!! I’m not gonna lie, I am obsessed with the Blue Diamond almonds with all the different flavors they have! I think I have almost every kind! My favorites are pumpkin (perfect for the fall season), salt and vinegar (perfect replacement for salt and vinegar chips), Sriracha (anything Sriracha is good, come on), and Coconut (mmm coconut)! Now, if you want to go cleaner, I recommend the plain raw almonds.. A little more boring, but still tasty!!
  4. Quest Bars
    1. Ok, they aren’t the CLEANEST, but they do not have a ton of ingredients, and the ingredients are readable and not bad!! I love the Cookies N Cream, cookie dough, blueberry muffin, and raspberry cheesecake!!!
  5. Grilled Chicken
    1. Yes, I have grilled chicken already cooked, put in sandwich bags, and ready to go!! Keep in the cooler and it will last!
  6. Shakeology
    1. If you need that superfood dense nutrition… here you are! I lack veggies, I’m not gonna lie.. and I will bet 90% of you reading this are too!! Lets face it, veggies can be expensive, so can vitamins, and even what we buy at the grocery store is lacking nutritional value. So this is one meal I can say I am getting EVERYTHING I need in one glass!! I blend it or shake it!! This weekend while away, I will have my chocolate Shakeology, my shaker cup, and water and roll with it! I eat more nutrition, not to feed all my food cravings.. When you eat healthy and give your body the nutrients it needs, your body craves less of the crap, and more of the good!
  7. String Cheese
    1. Ok if your not lactose intolerant.. go ahead and have a little string cheese!! Its much better than a McDonalds cheeseburger or fries!!
  8. Ostrich Stick
    1. Yes you heard me.. Go to GNC and grab one of these bad boys!! Its a slim jim healthy style!!! I love my meat, so this is a perfect snack to take! My 4 year old is obsessed with these! We eat the teriyaki and pepper!

Guys, as you see, there are PLENTY of options!! There is fast food yes, but is it going to help you reach your goals? Your spending money anyways on food, so why not spend it on something that is going to really satisfy your body and keep you healthy and feeling good?!

If you are looking for more tips and ideas to stay healthy, please fill out the application for a spot in my next FREE 5 day clean eating group!

*Not for customers currently working with a Beachbody coach!

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