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Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

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Meal Prep/Meal Planning Tips

Meal Planning in 6 Bite-Sized Steps

By Jen

I feel your pain! Meal planning and prep can sound like a daunting process, and I used to believe that it was an overwhelming, all-or-nothing monster of a task. Not true, I assure you! And you don’t have to have it all figured out to start a weekly routine that works for you. Do you typically make a weekly meal plan?
Here I’m breaking down the process into six, manageable, bite-sized steps. This can help you map out your week more easily, in a way that works for you.

But first, some meal plan & prep mythbusting!

  • Nope, you don’t have to plan and prep every meal for the week. Focus on your weekly rough spots first – is it breakfast, lunch, or dinners? Or maybe tackle three days at a time. You do you.
  • Nope, just because you meal plan doesn’t mean you need to cook and prepare everything from scratch. Grab shortcut foods at the store as needed (rotisserie chicken, pre-chopped veggies, etc.). It’s okay to include dining out in your plan if that works for you. Planning when and where you dine out can often help you get more strategic about choosing places that help you better meet your health goals and your budget.

What do you think? Is it helpful to tackle this process one bite at a time? What works for you? Which steps in the planning and prep process are working for you, and which ones need tweaking?
Let’s do this!

Filed Under: Featured, Meal Prep/Meal Planning Tips, Real Food, Real Health Tagged With: healthy habits, meal plan, meal prep, real food

Easy Charcuterie-style Lunch Box

By Jen

Yup, those gorgeous, drool-worthy charcuterie board pics everywhere you look lately are the inspiration for this easy, exciting lunch of your dreams: Charcuterie-Inspired Lunch Box. Say goodbye to Sad Desk Lunch/Sad School Lunch Syndrome!

I decided that I don’t need to wait for a party to enjoy a fancy-ish spread like a charcuterie board. In fact, it’s a perfect choice for an easy weekday lunch!

  • You can throw it together in two minutes, and it’s flexible enough for everyone in your household to customize as needed.
  • It’s an easy way to ensure that you’ve got protein, healthy fats, good carbs, and a rainbow of veggies and fruits on your plate.
  • It totally delivers on taste and texture variety, which is often missing from your average Sad Desk Lunch.
  • Snacking-style lunch just feels fun, doesn’t it?

The secret to keeping this easy and doable is doing a tiny bit of prep early in the week. And when prepping the ingredients, consider how you can use the foods in a variety of ways, and not just for this one lunch idea.

Make those meal prep minutes count, worthy of your precious time. Efficiently leverage your efforts so you can protect the rest of your time for everything else in your life.

For example, here’s a rundown of a recent charcuterie-inspired lunch my kids packed for themselves:

Fancy lunch in just five minutes
  • chopped veggies: Red peppers, cucumbers, and radishes. Those veggies are also appearing in other meals this week, too. Chop once, eat a bunch of times!
  • roasted asparagus: I wrapped some stalks in prosciutto before roasting, and left the rest of the stalks plain. The entire sheet pan got a toss of EVOO, salt, pepper, and smidge of grated Parmagiano Reggiano. Beyond these lunches, we’re adding the asparagus to breakfast (omelet, frittata), and for a extra boost of veggies at dinner once or twice this week.
  • radishes: Oh, the conundrum of an ENTIRE bag of radishes, right? Like, who actually eats a whole bag of radishes? (And please don’t suggest roasting them, because I tried that. I’m going to save you some time – don’t roast them. Don’t believe the hype.) I chopped up the rest of the bag, and plan to quick pickle them with some shredded carrot and the rest of the chopped cucumber. I think that might end up in a banh mi bowl . . .
  • Leverage those leftovers!: I intentionally made plenty extra when I roasted chicken on Sunday (for chicken soup). That came in handy to add a few bites here to boost the protein for this meal. Satiety for the win!
  • olives: Even a picky eater might enjoy these super mild Manzanilla olives. They helped me discover that I actually do like olives. #olddognewtricks You can find them at Trader Joe’s.
  • Not pictured: dried apricots, plus sides like crackers and crunchy baked chickpeas (perfect example of how everyone can customize to their own preferences/needs)

Need some inspiration?

How are you keeping lunch easy, nourishing, and exciting? Drop a comment? #sharingiscaring 😊

Print Recipe
Easy Charcuterie-style Lunch Box
The beauty of this easy Charcuterie-Inspired Lunch Box is the ability to customize it to meet your taste preferences and dietary needs. Use the ingredients list below (and the image above) as inspiration, and as usual, YOU DO YOU.
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
  • proteins of choice (meat/poultry) cooked, cubed chicken or turkey; cured meats; minimally processed deli turkey;
  • protein/fat combo eggs, cheese, nuts
  • olives
  • veggies, raw, blanched, or roasted chopped, sliced, even canned/jarred (i.e. artichoke hearts and roasted red peppers)
  • dried or fresh fruit
  • beans/legumes ideas: canned or roasted chickpeas, white beans, lupini beans
  • grain-free crackers or socca (made using chickpea flour)
  • whole grain crackers
  • whole grain sourdough bread
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
  • proteins of choice (meat/poultry) cooked, cubed chicken or turkey; cured meats; minimally processed deli turkey;
  • protein/fat combo eggs, cheese, nuts
  • olives
  • veggies, raw, blanched, or roasted chopped, sliced, even canned/jarred (i.e. artichoke hearts and roasted red peppers)
  • dried or fresh fruit
  • beans/legumes ideas: canned or roasted chickpeas, white beans, lupini beans
  • grain-free crackers or socca (made using chickpea flour)
  • whole grain crackers
  • whole grain sourdough bread
Instructions
  1. Add all ingredients to a lunch container, as artfully as you have the tolerance for.
  2. Open at lunchtime, smile, and nosh to your heart's delight.

Filed Under: Meal Prep/Meal Planning Tips, Recipes Tagged With: easy, lunch, quick and easy

Sweater Weather Guide to Winter Squash

By Jen

guide to winter squash

So, National Pumpkin Day is almost here . . . uhm, really? Really? As if, AS IF pumpkin really needs to be showered with any more love than it already gets?!*Β  I think it’s high time we all spread the #squashlove, so I put together this handy guide to identifying some of the squashes typically stocked at your local market. If sweater-weather has got you in the mood for some hearty squash dishes, refer to this handy guide to ensure you find the best squash to get your fix!

(* Okay, no judgment from me if you have your heart set on pumpkin. I get it. Here’s my recipe for Protein-Packed Pumpkin Spice Smoothie.)

Squashes are a good source of beta carotene, which the body converts into vitamin A. It’s a timely immune system boost just as flu and cold season hits!

roasted delicata squash over massaged kale, with yogurt sauce, pomegranate arils, and za’atar spice

Delicata and kabocha have a creamy texture and mild sweetness that is perfectly highlighted by roasting (and the skin is edible on both!). You can grab my recipe for Roasted Delicata Squash here.

Also, kabocha and delicata are easier to cut than butternut. Kabocha looks very similar to buttercup squash, and are easily confused (you have to peek at the bottom of the squash to really see the difference – google pics to check it out so you can spot the difference). For what it’s worth, I am not a fan of buttercup at all. I find buttercup squash to be very watery and rather bland.

Spaghetti squash is my go-to for a neutral flavored squash that works nicely in casseroles (like buffalo chicken casserole, and also good in an enchilada-sauced casserole).

roasted butternut squash with chili and cumin

For pureed squash soups, butternut is my numero uno. It’s also delicious roasted, and is a perfect pairing with a rich sausage or bratwurst and greens for a quick and easy sheet pan dinner. Check out my Creamy Butternut Squash Soup recipe if you’re jonesing for the ultimate pureed, fall squash soup.

Acorn squash‘s texture and mild flavor are a good choice for if you’re making stuffed squash (plus, that shape just somehow screams fall, doesn’t it?).

Sugar pumpkins are a bit sweeter, firmer, and less stringy than your typical carving pumpkin. They’re suitable for roasting or pureeing. If pureeing to use in a baked good, keep in mind that the consistency will be slightly less thick/condensed than canned pumpkin.

What are your favorites? Which squashes are on your shopping list this week? How many of these six types have you tried?

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Filed Under: Meal Prep/Meal Planning Tips, Recipes Tagged With: fall, pumpkin, squash

Frittata 101: How to Make the Perfect Frittata

By Jen

Okay, so maybe perfect is a stretch, but that’s the beauty of this whole frittata thing. It doesn’t need to be perfect! Whew, right? Who needs perfection on a busy weeknight, anyway? There are some basic techniques and steps to follow, but beyond that, you can just get in there and do your thing. Add your favorite veggies, or, even better – use up the odds and ends of veggies that are hiding in your fridge. Want to add some more protein in the form of ham or sausage? Slice that up, and go for it. Does a little bit of feta, goat cheese, or cheddar work for you? If you need to keep things dairy-free, garnish with avocado slices. Feel free to add in fresh or dried herbs if you like. You do you!

Frittata know-how is one of those must-have kitchen skills that can help you throw together a healthy breakfast, lunch, or dinner with very little effort and time. It’s also a great staple for batch-cooking meal prep, because you can double, triple, quadruple, etc. the amount to fit your household’s needs.

Eggs are a rich source of protein and healthy fats, so a frittata is a wonderfully satiating choice for breakfast. And, really, who has time to cook eggs from scratch every morning? The frittata is a shining example of how, with a little bit of meal prep, real food can be the easy, convenient, “fast food” choice.

Frittata made with tomatoes and zucchini

Nope, not pizza! It’s frittata made with zucchini, garlic, italian herbs, parmesan, and sliced tomato. Pizzata?

My recipe below is based on using eight eggs. Depending on your serving-size needs (1 egg? 2 eggs?),Β  it it makes 4-8 servings. This recipe is totally customizeable, so if you need to serve more than that, a 12-inch skillet can easily accomodate up to a dozen eggs. Also, if using a 12-inch skillet, I recommend using at least six eggs. If you plan to use less than six eggs, I recommend using a smaller, 9 or 10-inch skillet.

Use a heavy, sturdy skillet, as it conducts heat so much better. Cast iron is nice, but not necessary. You’ll need to use an ovenproof skillet, as the final cooking step involves the oven.

And one last bit of advice . . . be sure to coat the pan thoroughly with the oil. Baked-on/cooked-on egg is no joke, and will leave you scrubbing your pan for an hour. Ugh. Properly oiling the surface will make all the difference in the world!

If you want to go even bigger, try out my recipe here for Sheet Pan Frittata!

A slice of frittata from your meal prep stash is an easy way to build your plate for a quick lunch or dinner.

So good at breakfast with my favorite side – steel-cut oats, berries, Greek yogurt, and cinnamon, nutmeg, & cardamom!

Β 

Print Recipe
Basic Frittata
Course Breakfast, Main Dishes
Servings
Ingredients
  • 8 eggs
  • 4 teaspoons extra virgin olive oil
  • salt and pepper, to taste
  • 1 1/2- 2 cups veggies, chopped (raw or cooked; see instructions below)
  • 4 tablespoons cheese (optional)
  • fresh chopped herbs, or dried herbs and spices (optional)
Course Breakfast, Main Dishes
Servings
Ingredients
  • 8 eggs
  • 4 teaspoons extra virgin olive oil
  • salt and pepper, to taste
  • 1 1/2- 2 cups veggies, chopped (raw or cooked; see instructions below)
  • 4 tablespoons cheese (optional)
  • fresh chopped herbs, or dried herbs and spices (optional)
Instructions
  1. Preheat oven to 400F.
  2. Whisk eggs in a large bowl. Whisk in salt and pepper to taste. If you are using herbs or spices, add them in at this point, and combine thoroughly.
  3. Heat a 10-12 inch heavy skillet over low to medium heat. Add the extra virgin olive oil. Try to rub a little bit of the oil up the sides a tiny bit (I usually use a scrap of paper towel or a pastry brush to do so). This will prevent egg from sticking on the sides of the pan.
  4. Once oil is heated, add in raw veggies, and saute until softened. Cook time will vary depending on your choice of vegetables. If you are using pre-cooked veggies, do not add them at this point.
  5. Pour egg mixture into skillet, right over the sauteed veggies (be sure to spread them evenly around the pan before you add the egg mixture to the pan). If you are using pre-cooked veggies, add right on top of the egg mixture, being sure to distribute evenly (to make sure everyone gets their veggies!). If you are adding cheese, sprinkle it on top.
  6. Reduce heat to low and cook for two minutes.
  7. Turn off stovetop heat, and place skillet in preheated 400F oven. Cook for approximately five minutes, until eggs are set. Cook time will vary slightly depending amount of ingredients you used.
  8. Garnish with avocado (optional) and fresh herbs (optional).
  9. Slice leftovers into portions of your choice, and store in fridge for quick meals during the week.

Filed Under: Blog, Meal Prep/Meal Planning Tips, Recipes Tagged With: batch cooking, easy, eggs, meal prep, quick

Roasted Sweet Potatoes

By Jen

Batch cooked sweet potatoes . . . a regular on my meal plan

Β 

Have only a few minutes to squeeze in some meal prep today or tonight? Roasted sweet potatoes are the no-big-deal of meal prep.Β With very little effort and time, you can stockpile your fridge with ready-to-eat, nutrient-rich slow carbs that are great with breakfast, lunch, or dinner.Β Meal prep doesn’t always have to happen in one big session. Micro sessions, squeezed in when you have a little time to spare works great, too!

When I make roasted sweet potatoes, I love to use the Montreal blend from Teeny Tiny Spice Company, or a combo of chili powder & cumin. Whatever spice blend you choose, check the label to make sure it’s made with recognizable ingredients, and none of the junk that’s going to interfere with your health.

If you’re cooking organic potatoes, go right ahead and enjoy the eating the skin, too! It’s a good source of vitamins and minerals such as iron, potassium, and b vitamins, and contains a good dose of fiber, too. Conventional (not organic) potatoes are on the “dirty dozen” list when it comes to pesticide use, so, in that case, avoid eating the skin.

These roasted sweet potatoes can be tucked into just about any meal!

Print Recipe
Roasted Sweet Potatoes
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
  • sweet potatoes
  • oil (avocado oil, olive oil, coconut oil)
  • spices of your choice
  • salt and pepper
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
  • sweet potatoes
  • oil (avocado oil, olive oil, coconut oil)
  • spices of your choice
  • salt and pepper
Instructions
  1. Rinse potatoes and scrub clean. Cut in half lengthwise, rub cut side with a little bit of oil, and then season with salt and your favorite spices. I love to use the Montreal blend fromΒ Teeny Tiny Spice Company, or a combo of chili powder & cumin.
  2. Place cut side down on a baking sheet, and bake at 400F for about 30-40 minutes (until soft).
  3. Or, if you prefer, cut potatoes into wedges or cubes, and toss with some olive oil or avocado oil and whatever spices you enjoy. Roast at 425F until they are browned to your liking.

Filed Under: Meal Prep/Meal Planning Tips, Recipes Tagged With: potatoes, slow carbs

Immersion Blender for the Win!

By Jen

My kitchen space is tight, so I am verrry choosy about kitchen tools and gadgets. One-trick ponies have no place in my cozy kitchen (avocado slicer, I’m lookin’ at you). My immersion blender, however, has earned every bit of real estate it occupies in my kitchen. If you don’t own one, you might want to think about it. I use mine all the time to puree soups, sauces, and dressings. All the time. Especially sauces & dressings – I throw a few fresh ingredients in a jar, puree for a minute, and then I have a *real food* awesome sauce that makes a meal taste AMAZING. And unlike using a regular blender, there’s no extra pitcher to wash because an immersion blender allows you to blend right in the pot or jar. No extra dishes! Woohoo!

So, channel your inner June Cleaver/ Julia Child and add one of these bad boys to your kitchen tool set. And look for one like this Breville that includes a whisk attachment so you can have whipped cream in 30 seconds.

Filed Under: Favorite Things, Kitchen tools, Meal Prep/Meal Planning Tips Tagged With: kitchen tools, sauce, soup

Building a Better Bowl

By Jen

Yes, there are some shortcuts in life, especially in the kitchen! Building a tasty, real-food meal can be done quickly and painlessly if you have ingredients ready to go.

Start with prepped foods and ready-to-eat store-bought ingredients, like precooked chicken sausage and prewashed greens. Try batch-cooking some proteins, a sauce/dressing or two, veggies, and other slow carbs. Yes, you will need to do a little bit of prep earlier in the week, but the minimal time you spend prepping will save you hours of time throughout the week. You save yourself the time of starting from scratch every meal. It also reduces the time you spend just *thinking* about “what’s for dinner?”, “what’s for lunch?”. Instead, you can use your time to think about more fun things like coffee, chocolate, and weekends.

 

 

Filed Under: Meal Prep/Meal Planning Tips, Real Food, Real Health, Recipes

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen. Β Find out about more about me here.

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Hit like if you use your favorite restaurant meals Hit like if you use your favorite restaurant meals for cooking & meal planning inspiration! πŸ™Œ #copycatcooking πŸ™Œ  Today I threw together a recreation of one of my favorite items from a local Italian restaurant @trattoria_san_pietro , garlicky shrimp & broccoli rabe (a.k.a. rapini) with sourdough toast.😍 (deets below)

To be honest, we usually just make a lot of things on repeat here to keep meal prep & planning easy. When we're feeling kind of bored it, I'll throw something new into the mix. We'll try out a new recipe, or copycat one of our dining out favorites.

Our copycats don't always come out exactly how we want πŸ€·β€β™€οΈ, but it's fun trying anyway. We always end up learning something new about a cooking technique or flavor profiles, which boosts our #kitchenskills in the long run.

How do you mix things up in the kitchen when you're feeling really bored of your usual meals? And what are some ways you've been able to level up your kitchen skills to make the whole meal planning and meal prep thing easier?

πŸ”₯Deets on my meal:πŸ”₯

πŸ‘‰ Inspiration struck when I saw some super fresh looking broccoli rabe at the supermarket.

πŸ‘‰Next, I hit up my freezer:
βœ”οΈThawed some pre-cooked shrimp.
βœ”οΈToasted some Trader Joe's multigrain sourdough I had stashed in the freezer. (You store unused bread in your freezer, too, right? πŸ™‚)

πŸ‘‰ Gave the rabe a rough chop, then a quick blanch (salted water). Immediately placed it in a bowl of ice water for about 2 minutes. (This stops the cooking process rapidly, retaining a bright green freshness to the veggie.)

πŸ‘‰ Sauteed a boatload of thinly sliced garlic and a pinch of crushed red pepper flakes over low heat in a large skillet. Added blanched rabe and a smidge of butter and heated for a few minutes, stirring occasionally. Seasoned with salt.

πŸ‘‰Plated it all and enjoyed! #nourished
#nutritiousisdelicious 

πŸ‘‰ Bitter foods like rabe can stimulate digestion and improve the absorption of nutrients. πŸŽ‰ Even if you don't fall in love at first bitter bite, your taste buds *will* grow to love bitter foods. Literally, over time the proteins in your saliva change and adapt in response to eating bitter foods, ultimately changing the taste ex
Hi, I'm Jen and I LOVE TO WALK. πŸ˜€ Do you? Don't Hi, I'm Jen and I LOVE TO WALK. πŸ˜€ Do you? Don't underestimate the power of a walk! Even if you only have ten minutes, it is *totally* worth your time. I know I sound ridiculously enthusiastic about walking πŸ˜€, but, you guys . . . walking daily can be life-changing! #everythingisconnected

Walking is a balm for the mind, body, & soul . . .

πŸ‘‰ Outdoor movement calms the nervous system and boosts creative thinking.

Here's how that's playing out for me:
βœ”οΈShuts down the hamster wheel of anxiety in my head over pandemic stress, parenting teens (#dearLord 😟), & general life stressors. 
βœ”οΈ Lets my mind wander freely, sometimes resulting in creative solutions to current problems and challenges I'm working on.
βœ”οΈ A short walk in the early evening is helping me relieve stress and unwind from the day. I'm leaning less on that evening glass of wine as #stressrelief ! Plus, no downsides or icky side effects to walking (not so true about the wine πŸ€·β€β™€οΈ).

πŸ‘‰ Exposure to outdoor, natural light can boost your Vitamin D levels. Vitamin D helps your body maintain healthy bone density, helps your immune system function well, and might even help ward off depression.
βœ”οΈ Yay! Potentially less risk of osteoporosis as I age. 
βœ”οΈ Helps my immune system kick colds & other viruses to the curb. πŸ’ͺ
βœ”οΈ Boosts my odds of getting through  winter without #seasonalaffectivedisorder 

πŸ‘‰ A brief walk after a meal can help regulate your blood sugar response. This is a great benefit for anyone, but especially for anyone who might be pre-diabetic or #diabetic.
βœ”οΈ My walking habit has helped me steer my health away from blood sugar issues. Walking, along with some tweaks in my way of eating, better sleep, and resistance training turned me away from becoming pre-diabetic.

So, yes, I am a major fan of walking! How about you?

❓What are some ways you could or have set yourself up to make getting out for a walk easier to do? 
❓Do you keep your walking shoes and outdoor gear in a handy spot? 
❓Do you schedule short walks into your daily plan, to help ensure they happen?
❓Do like to use walking to get in some much needed #alonetime, or do you like company when you walk and use it as a time to connect?
Maple Tahini Dressing/Dip 😍 Aiming to eat more Maple Tahini Dressing/Dip 😍 Aiming to eat more veggies this week? You'll have no problem getting yourself to hit your #veggiegoals if you're pairing them with this perfectly tangy-yet-sweet, smooth & creamy tahini dressing. Hit link in my bio @nourished.not.famished for the recipe!

Tahini (a.k.a. sesame seed butter) is a great plant-based fat to add into your rotation. It can be used in a million different dishes, so if you decide to take the plunge and buy a jar, I assure you that it will not go to waste. πŸ™Œ

In my house, we'll be using this as a dip to go with our usual veggie platter we prepare almost every week.

When the dinner hungries hit, and dinner isn't ready quite yet, I grab our veggie platter and dip out of the fridge. Everyone nibbles aways, takes the edge off their hunger as they await dinner AND, boom πŸ’₯ - everyone's just eaten a hearty serving of veggies. πŸŽ‰

What's your plan to hit your veggie goals this week? How are you setting up your Future Self to succeed with that? πŸ™Œ #letsdothis 

#mealplan #mealprep #shapethepath #tinyhabits #healthyhabits #simplenutrition #ditchthediet #omnivore #plantforward #plantfocused #veggies
πŸ˜† Truth, right? Let's be real, grocery shopping πŸ˜† Truth, right? Let's be real, grocery shopping isn't all that fun, but if you already have a clear plan in place *before* you shop, it feels a lot less overwhelming. And by "have a plan", I mean:
πŸ‘‰ Figure out *what* you (and your household?) are going to eat for meals in the coming days. Nope, it doesn't need to be perfect. 
(πŸŽ‰I've broken that down for you into 6 bite-sized steps to help you get it done.πŸ™‚ Hit link in bio @nourished.not.famished to see it now on my blog!)
πŸ‘‰Then, make your shopping list based on your plan. 

I promise you . . . if you start with a plan before shopping, you will probably end up spending less, eating better, and reducing #foodwaste .
#winning πŸ™ŒπŸ™Œ

❓So, what kind of grocery shopper are you? A planner? Just-wing-it? A little bit of both??

❓What's on your meal plan this week? 
❓How are you showing your Future Self (who *really* wants to make good choices) some love & support by planning ahead?

πŸ“· photo by Suzanna Kreiter of The Boston Globe

#mealplan #mealprep #groceries #groceryshopping #adulting #simplenutrition #feedingmyfamily #ditchthediet #healthyhabits #healthymom #healthymoms 
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