Low Calorie Enchiladas

I love these little pouches of heaven. Easy to make and great macros with tons of fiber!!! The wraps (Let’s Skip the Sandwich) are from Wegmans, and you can only find them at the larger stores like Pittsford or Ridgemont. There’s another brand that gets close (Ole Xtreme Wellness) to the same macros, but you’ll have to adjust. Here’s the basic recipe, but you can add or subtract anything you’d like.


1 pkg Tumaro’s Let’s Skip the Sandwich

Overnight Beer Shredded Chicken

Fat Free refried beans (I use Old El Paso)

Old El Paso Red Enchilada Sauce

Kraft Fat Free Shredded Cheddar

Sargento OR Weight Watchers Reduced Fat Mexican Blend

Nonfat Plain Greek Yogurt

Green Tabasco Any type of Hot Sauce you’d like-as long as it has no cals!


1)Preheat oven to 350 first. Then set up your work space by placing a small plate on your digital food scale and lining up the ingredients-I like to start with refried beans because I can smear them evenly on the wrap. I typically put the wrap on the plate, tare it and then add an item, tare-add another-etc. Each wrap should have this much of each item in order to get the same macros in each serving. Makes 8 servings.

1.5 oz shredded chicken

14 g fat free shredded cheddar

14 g reduced fat Mexican blend cheese

41 g fat free refried beans

1 TBSP nonfat plain Greek Yogurt (.1 oz)


2) Roll them however you want, but make sure they will fit in your casserole pan

3) Pour the can of enchilada sauce over the entire pan, make sure each enchilada gets some saucy love!

4) Bake at 350 for about 20-25 minutes


Macro breakdown for one enchilada: Cals-186, Fat-4.3, Carbs 18.7, Protein 24.6, Fiber- 8.5


If you want less protein reduce your chicken or nix the Greek yogurt! Sometimes I add peppers and onions! YUM




Overnight Beer Shredded Chicken


3-5 lbs boneless chicken breasts

3 cans of beer

1 packet of taco seasoning

water if needed to add


1) add all ingredients to crockpot

2) add water or more beer to cover the chicken

3) cook at low heat for about 12 hours ( I cook overnight)

4) Chill-skim off hardened fat (or skip this step and drain the chicken with a slotted spoon)

5) The chicken will fall apart naturally- I store it in some of the juices from the crockpot so it doesn’t dry out too much

Use it in enchiladas, salads, tacos, quesadillas, spaghetti squash dishes-so many more!


Go Figure…

It’s January 21st and I haven’t written anything original in over a year. I can’t say why, only that I have been a busy  lady, busy living other people’s lives and not creating my own. I was just perusing old posts and I think that the theme became very centered on me finding the real Mr. Right, which side tracked me from finding myself.

These last 10 months I’ve been prepping for a new goal… figure competition. You know, the kind of competition where girls and guys put on the skimpiest of outfits, prance around stage, only to have their bodies be judged by someone else? The kind of competition where the bodies glow a bronze-like orange, with ever so bright white teeth, and you just want to feed everyone a cheeseburger ? Yeah.. that kind of competition.

It’s been quite the journey. I started out in February of 2015 by trying a ketogenic diet, but this was too strict for me, and it put stress on my already strained relationship. I then transitioned to “if it fits your macros” diet and found a lot of success when I was actually weighing and measuring my food. It seemed so tedious and time consuming, not the kind of eating I was used to doing; which consisted of coconut oil and meat. The weighing part was annoying and always seemed to get in the way of actually enjoying my meals. The good news was that I wasn’t limited to broccoli, rice, oatmeal, fish, and chicken. The world was my oyster, as long as it fit my macros… bloody hell.. how was I to make three meals fit my macros??? This was a challenge.

The transition from being a Crossfit junky to a pure Gym Rat was different. I wasn’t used to using machines and isolating muscle groups. The experience was humbling to say the least. I thought I was strong until I attempted a tempo style leg press and leg extension. Starting out with thirty five pound dumbbells for bicep curls was pretty stupid too!

Ten months later and I am in the zone. I generally prep my meals for the week so I know exactly what I have left for snacks and desserts. I’ll post some of my favorite recipes and food hacks tomorrow because it can be quite overwhelming. I’d do anything to help someone else NOT spend hours on end in the grocery store staring at nutrition facts.

My workouts are all programmed by my coach, Kyle Glickman;  I just have to go out and tackle them. If you see me staring at my iphone for a few minutes, it’s because I am looking up an unfamiliar movement on YouTube. Hours in the gym have morphed into an hour and a half and cardio isn’t all that bad when you’re watching Netflix! It will be interesting to see how I feel about all of it as the show gets closer, but for now I can handle it.

Never attempt a lifestyle change without talking with your loved ones and friends. It’s important that everyone is on board with your goals. People feel uncomfortable when you’re not eating what they are eating, drinking alcohol with them, or can’t spend as much time hanging because you have to walk that 400 calories. This is especially important if you’re in a relationship; because your significant other may get jealous of the time you spend with “My Fitness Pal”, Pintrest, and your $20 digital food scale You have to make sure that you’re both on the same page and they’re going to be supportive of your goals and the means in which you’ll need to obtain them. Bottom Line: You’re going to need some cheerleaders-and if your people aren’t in your corner you’ll need them to sit the flock down.

Now is the time when I give my thanks to all of my friends and family who have been extra supportive and “in my corner”. I so appreciate you!!!!! I can’t tell you how awesome it has been to walk the 400 cals with a friend or have someone push me through a tough super set. I appreciate those of you who have just said, “awesome, keep it up, so proud”. Thank You, Thank You, Thank You.

pull downs


Tabata to Body repost 2011

What’s Tabata you ask???? Sounds like a crazy torture device or some greek dish right????  WRONG. Well, actually, it is kind of akin to a torture device (those of us who have experienced it can attest!). Tabata is named after Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.


A Tabata workout can be performed with just about any exercise: sit-ups, pull ups, jump rope, thrusters (not the hip pumping gyro action you’re thinking of), squats (yeah especially when you rest at the bottom position), sprints, cycling, YOU NAME IT.  Work non-stop, full on for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles. You should be well into your target heart rate here- so don’t pace yourself. This whole workout lasts a total of 4 minutes… yep FOUR. Don’t let it fool you though, it’s four minutes of hell- especially when your doing tabata through a four exercise circuit (16 minutes), like we did today, as many reps as possible in each interval- 8 intervals of 20 seconds on 10 seconds rest for pull ups (count your reps-or count the lowest rep in the bunch of 8, I didn’t realize I was supposed to do that today, so we estimated based on my total), rest 1 minute- then on to push ups, rest one minute-sit ups, rest one minute-then squats. I don’t really understand the concept of counting the lowest number and then adding them up- seems to me like people would then pace themselves???? Anyone have an answer to that. I AM the google queen, so I could probably look it up, but I’m feelin’ SUPER lazy today.

Back to the FOUR minutes- You’ll be amazed at how intense just four minutes will feel. Still a skeptic??? (I took this straight from www.crossfit585bjj.com, they did such a good job of explaining) You may think you’re burning more calories doing “Cardio” type work outs (running, rowing, eliptical, cycling), but it’s what’s happening after the exercise period that’s most important (check post WOD recovery for more on this). The intense intervals in tabata training are so taxing to your body; that it can take up to 2 days to recover; meanwhile the typical “Fat-loss” calorie burning incurred by “Cardio workouts” ends when you stop moving. That equates to about an extra 48 hours of fat burning when doing high intensity interval training (HIIT)!!! Scientifically, these intervals lead to a huge EPOC (Excess Post-Exercise Oxygen Consumption) causing your body to burn calories to get back to normal.
Some of your goals are different (better power, long distance running with a faster pace, and/ or better work out times), but the studies found that this type of training not only builds your Aerobic capacity (Up to an increase in VO2max (maximum oxygen volume) of 14% in only 6 weeks) but your Anaerobic capacity as well (up 28%). What does this mean? More power, better endurance and better times!!! For you Long Distance Addicts, studies have also shown that excessive aerobic exercise can lead to muscle loss, testosterone degradation, and does not increase anaerobic capacity.

How much HiiT should you be doing? Kyle Glickman, Strength and Conditioning Coach and Nutritionist, says, “no more than 10 minutes of HIIT for the beginner athlete.” This means high interval for 20 seconds and rest for 40 seconds.
Want to learn more about Tabata and some tips on how to incorporate this type of training into your fitness routine? Click These links:

Interesting interval tabata workouts for the advanced athlete:

Pukey Poultry- re-post 2011

I was determined to make some tropical fare  to take our minds off of the dreary weather. How better to accomplish this than to add some pineapple and cilantro to a plain and mediocre turkey patty. SO, I did it. I had these beautiful patties combined with pineapple, garlic, cilantro and jalapeno. My mouth just watered thinking about it…. notice how I used the past tense, waterED. My mouth stopped watering when I threw these tropical turkey pies on the skillet and they began to melt like a super soaked wicked witch of the west. NO JOKE… MELT. By the time I was done, my perfect little patties looked like something my neighbor’s dog would regurgitate. UGH. A friend remarked that he would eat it as long as it was edible. EDIBLE???? I don’t even think a rat would eat this poultry gone puke.

I was puzzled and chalked it up to bad meat. I proceeded to defrost some chicken tenderloins, tossed em in a glass dish and mixed in my pineapple salsa for flavor. Boy, was it ever yummy! We packed the leftovers in a glass dish and snacked on it the next day, yum. The third day we decided to finish it up, but, to my dismay, the chicken had the consistency of wet and soggy corn bread. The chicken was mush, just like the tropical turkey burgers. These are the things that make me go, “hmmmm”.

So, what’s the deal???? Why did my poultry go to mush? According to Wikipedia: Pineapple (Ananas comosus) is the common name for a tropical plant and its edible fruit, which is actually a multiple fruit consisting of coalesced berries.[1] It was given the name pineapple due to its resemblance to a pine cone.[2] The pineapple is by far the most economically important plant in the Bromeliaceae.[3]  This bromeliaceae (family) contains a special enzyme called, “bromelain”

Although you may not actually hear the term “pineapple enzyme” thrown around a lot, you might recognize it by its other name: bromelain. Bromelain is a protease enzyme that is found in all parts of the pineapple, but the stem contains the largest concentration of the enzyme. So, what does “protease enzyme” really mean? This is simply a term applied to enzymes that have the specific trait of being able to break down, or “digest”, proteins. To put it into a better perspective, we are going to look at the top uses that make this pineapple enzyme so coveted.
This first use may seem a little funny, but it’s one of the top uses for bromelain–and one that you are likely to try out yourself simply from pure curiosity. Bromelain can be purchased in a powdered form to be used as steak tenderizer. No joke! Living cells contain compounds known as amino acids. These amino acids work hard to join together creating what is essentially a peptide bond. These peptide bonds play a huge role in the structure of tissues. Because the pineapple enzyme bromelain breaks down these peptide bonds by separating and digesting the amino acids, the structural integrity of the tissues degrade. In simple terms: bromelain tenderizer + meat = tender, juicy meat! You have to be careful when using meat tenderizers as they can cause the meat to lose too much consistency and turn mushy if left too long. Just follow the directions on any bromelain-based meat tenderizer and you’ll be chowing down on a steak fit for a king–without having to bust out that medieval looking meat mallet!
This all according to types of enzymes (yeah, seriously, there’s a website all about the types of enzymes).

WELL… now at least I know my mushy chicken isn’t bad bird gone barf!!! Interesting huh??? BUT, that’s not all that bromelain can do… more from types of enzymes:
Another popular use for the pineapple enzyme is for digestive aid. Because bromelain is well known for its ability to break down proteins, studies are being conducted to determine whether this enzyme could be the answer for people with digestive issues. Although formal testing has not produced much hard evidence either proving or disproving this theory, several manufactures offer bromelain in a capsule form with claims that it can help treat bloating, gas, and even irritable bowel syndrome. The purchase trend for this form of bromelain has grown rapidly over recent years, so there may actually be some truth to the claim. I wouldn’t recommend jumping on the wagon straight away, though, as we still don’t know what the long-term effects are.
Yet another “up-in-the-air” claim is that bromelain can reduce the swelling, inflammation, and bruising that can result from injuries or surgery. Bromelain wouldn’t be applied directly to the injured area, but studies have suggested that the regular consumption of bromelain supplements can speed up the initial recovery process. It must seem pretty promising because this technique has been approved for use in Germany since 1993. Jess’ note: I guess I better start stocking up on pineapple! They even use this for a gouty toe!

There are some known risks about bromelain supplements that you should be aware of if you are thinking about taking them. Diarrhea, nausea, and upset stomach are fairly common if bromelain is taken on a regular basis. Other reports suggest that vomiting, drowsiness or sluggishness, and heavy bleeding during menstruation. Anyone with an allergy to pineapple should definitely stay away from products containing bromelain, as they are likely to experience an allergic reaction to the enzyme.
It is recommended that people with peptic ulcers or people who are taking any kind of prescription medication consult their doctor before taking bromelain supplements. Bromelain supplements have not been proven safe for consumption by pregnant or breastfeeding women, or for children. So, while this pineapple enzyme makes a killer steak tenderizer, its safety and usefulness towards health issues is simply unconfirmed and should be used with caution–preferably under the supervision of a doctor.


I can’t believe this guy’s face isn’t being dissolved by the pineapple enzyme bromalain!!!!

Fail Harder- repost January 2012

We are programmed to think that there is no room for failure. Failing is bad.. don’t do it; but how does success happen without failure? One doesn’t just don a pair of skates and become an instant olympic figure skater. A friend of mine, Kate Sonnick, posted this video on another friend’s facebook page this week. The video was named, “Fail Harder”. Students at an advertising school came up with the brilliant concept.

Forget “Just Do It”, this was what I was looking for… “Just Do It” insists that you take a risk, the risk of failing… Failing is scary, especially when ego is involved. What will other people think if I fail? Will my failure affect their perception of my abilities as a coach, psychologist, mentor, friend, etc.  Perhaps, but what I should be asking myself is, “Will my failures inspire those same people to try… because without failure we do not have success.” This is the incremental way that we as humans can change our thinking to increase positivity and to encourage and motivate others. I’m not saying to go out there and TRY to fail… I’m saying take risks towards bettering yourself, listen to your intuition, and embrace failure as much as you would celebrate the success… Set goals, make the commitment, and stop using the excuse “But I’m afraid I might fail”, because if you never fail, you can never truly succeed.


Life is short.

I haven’t been totally motivated to write the past five months, so much has happened and unhappened. I’ve made so many new friends, maintained very special old friendships, and have celebrated life and have mourned the loss of life. A colleague of mine recently lost his battle with cancer, two of my friends have lost their wives to cancer, and one of my former students was killed. Life is short.

Life is short… It’s so crazy to me that we can enter someone’s life for just a brief moment and then something happens to disconnect those ties and the people vanish from the life you once knew. I have been so wrapped up in my life plan that I failed to see what was true around me. This plan for life has created a lot of anxiety and has taken the love out of life and the life out of love. I should practice what I preach… just be, let it happen, just be… be what? Be who? Be where? Be when? Just be present… means being in the moment and not thinking about the future. What would happen if my life didn’t go according to plan? What has happened???? I’m still here, I’m still learning, I’m still loving, I’m still breathing.

Life is short… People come and go and regret can burn in your brain forever. Taking chances and being vulnerable is what makes life happen-not taking chances means being stagnant; and being stagnant is a slow death. Brene’ Brown talks about the power of vulnerability and how the most successful people make themselves vulnerable because they took chances and pushed through the pain of failure and humility. Check out her ted talk here: http://www.ted.com/talks/brene_brown_on_vulnerability?language=en

Life is short… I don’t ever want to live with regret of what could’ve or should’ve been. I hope you don’t either… I’m not sure about most things and I always make mistakes-like 10 every minute… but I do know that you’ll never know if there is a possibility of something unless you put yourself out there and make yourself vulnerable-to all the feelings and possibilities. Be vulnerable, be open, and allow yourself to feel and fall… know that everything is not always the end.



I’m walking out the door into the world of the unknown. I’m scared and weary, but I’m not alone. I have myself-my strong, beautiful, emotional, smart, fierce self.

I found myself in a cycle-a hamster wheel of running the mill and not really ever getting anywhere. Life felt so familiar, the agony comfortable. I felt I was frozen in a dream where my hopes were not reality and I was settling for fifty percent instead of demanding one hundred. The value of who I am is high and the cost is worth it. I realized, I can BE or I can leave. To just “be” meant not taking a risk-it was the safe route-the treadmill in a safe container. Leaving meant walking out the door and allowing life to flood my soul to create space for what I truly desire.

I feel like I’ve been running around naked for the past few years, exposing way too much of myself to the world, offering what is most sacred to be seen. I’ve decided to put my clothes back on to leave something for the imagination. Some things are private and not to be shared…. I have decided to hide some of what I have written in the past in order to be able to start with a clean slate. Again, I bring up Danielle LaPorte, who in her video about making it happen says, “start fresh, clean slate”. So… I’m going to start fresh with a clean slate-I want to keep some things close to my heart, to share only with those who I hold near and dear.

I am being, but I am leaving some of who I have been at the door in order to make room for more of who I really want to be. I prefer to live with intention, optimism, pragmatism, and a little more privacy.


Photo from: http://digital-art-gallery.com/picture/big/9121


It’s ABOUT TIME!!! (but also about a bunch of other stuff)









After one month of dating Mr. Right I can honestly say that I’ve never been in a relationship that has been so easy. I can’t explain why or how-I can only say that it seems as though Right and I are on the same page and we both seem to want the same things out of life.

I am so very aware of living in the moment and being present with Right. We truly enjoy being with one another and have made a pact to continue to engage in compliment soup du jour. We joke about it sometimes, but I think we both recognize the significance of honoring each other every day and how great it feels to get those compliments. He slacked a little bit last week, but (in his defense) we were with each other every day and small compliments were voiced each day. At any rate, yesterday, I received an email from Right bulleting seven compliments to make up for the past week. I got that email and it brightened my day-made me feel so special, and it reinforced for me that he continued to see the value of it as it pertains to our relationship.

Again-I am being tangential, my purpose in writing this is about timing. He and I often look at each other and say, “Why the hell didn’t we meet earlier?” or “How the hell did we get this far without getting to know each other?”. My answer is often the same, “Timing”, it probably wasn’t the right time. You see, our paths have not crossed just once before, but seemingly throughout our lives at ages 7 and 10, then again in high school, and then again in CrossFit. There are other small connections, but generally speaking it seems there was no good reason why we never actually talked or hung out in a group setting. How did we actually meet you ask??? No, not from CrossFit or mutual friends… in a sea of potentials-after years of being at an arms reach-we discovered each other on Match dot com (just another piece of evidence to prove that sometimes you just gotta put yourself out there).

Several of my past relationships have ended in both of us damning the timing of our meeting-“it just wasn’t the right time”. Perhaps it wasn’t the right time-perhaps it wasn’t the right person-perhaps it wasn’t the right circumstances… Either way, I have always been one to think a lot about “timing” which has often left me clinging to the idea of “if it’s only about timing-he could still be the RIGHT one, so I should stick this out”, but in the end only leaving me with lost time!

In the movie, “Sliding Doors” Gwenyth Paltrow’s character misses the train, which would have gotten her home early enough to catch her boyfriend in bed with another woman resulting in a break up and her meeting the man of her dreams. The movie illustrates the consequences and possible alternative endings for missed opportunities or being in the right place at the right time. In the end she meets the man of her dreams regardless-perhaps the timing was right-perhaps that was her fate (which I hate to believe-fate suggests the inability to be able to change your life).

So here’s the question…is it about timing? Is Right my soul mate? Is it about the stars aligning? Or was it fate-were we meant to be together no matter what?

Well I most certainly have an answer-I don’t know!!! The thing about being with Right is…he’s the right person right now. We are ready for each other and all of the craziness that we might bring to the table. When I say craziness I simply mean that we both have quirky personalities and find our immaturity amusing, so much so that we often dissolve in fits of giggling-even when a situation could have gone in the opposite direction. We both realize that life is short, there’s no use in getting upset over spilled cheese plates, honesty is the root of trust, boundaries are important for developing respect in our relationship, and talking about stuff that is bothering us is way more useful than holding it in and holding it against the each other. Sharing our lives with each other allows us to continue to maintain our friendships and not lose our own identities. Laughing is the perfect tonic for dissuading potential arguments over the small stuff; and giving each other some daily compliment soup not only fills our hearts, but warms our souls.


***I decided to change mystery (not so mysterious) man’s name from Sam to Right… it just feels better that way.

Compliment Soup Du Jour

(continued from 12/22)

The last blog I wrote, I mentioned a date. A date with a very unique man who readily rose to the challenge of my Dear Future Boyfriend blog. We knew each other not more than 2 hours at this point-though we’d exchanged several emails and texts; and apparently crossed paths during elementary and high school, along with several CrossFit events.

A few hours following my last post I received a text from this handsome, hairy faced man stating, “Oh-I read your blog post… Very interesting, next time perhaps you could refer to me as “stud muffin” or “beautiful guy”, or maybe even “oddly sexy awkward bearded man” (I’m willing to compromise)”

In my response I promised him a proper introduction-with his permission of course-and I also promised him a special nickname. I mean-he’s gonna need a really good nickname if he’s going to be featured in my life with subsequent mentions in my blog. My friends see photos and they say, “wow he’s HOT”, I walk into restaurants to meet him and the waitresses ask me, “are you with the tall handsome man?”; he has a great sense of humor, has rescued cats, does CrossFit, has a beard, and he’s so tall I literally come up to his nipple when I’m not wearing heels. So what shall I call this man who just appeared in my life-but has actually always been nearby-we somehow never met, but always seemed to be brushing shoulders in passing? I racked my brain and cannot come up with anything really good and I want to get to the point of this story so, for now I’ll call him Sam, after his cat. I’m hoping something will come to me in the next few weeks-but for now Sam will do.

Now that we have that out of the way (hope this suits you Sam), I’d like to talk about a little project Sam and I set out to participate in following our second date.

It started when we were exchanging texts and he revealed that he has difficulty slowing down when playing sports because of his height and momentum-and while playing soccer he clothes lined some girl-which he said he felt very badly about. I laughed and said-“well it’s good you have other redeeming qualities-I can look past that one” to which he responded, “what might those be?”. I then provided a long laundry list of characteristics that I admired in him and coined it “compliment soup du jour”. He replied that he wasn’t expecting that, he was thinking just sports, and thanked me. It got me thinking though… what if we set out to say one nice thing every day from start to… who knows when. What would happen? Would our nice words to each other set the tone for the day? Would we be in a better mood and treat others a little more kindly? I don’t know… and am not sure how to measure that-but I can measure my own mood and reactions.

I’ve read about couples who set out to have sex everyday, couples who abstain from sex, couples who set aside time each week or month to review their relationship and to check in with each other, but never a daily compliment. I wondered how it would affect the future of the relationship if it just started out open and honest-one nice thing that keeps me here-kind of note.

I wanted to try this little experiment at the start of a relationship, but we weren’t quite there yet-though we had all of the trappings of amazing potential. I was nervous to bring it up… though neither of us were having difficulty throwing compliments and words of admiration at each other…so maybe he’d be up to it????

I mentioned my idea at dinner and he was interested. Once again he said, “I can try”.

We have been exchanging compliments in texts, email, or via conversation every day for a week now and I have to say it’s the highlight to my day. Some days I spend time thinking about which quality I want to compliment (because there are so many) and other days it comes right to me. I asked him how he felt about the exercise and he said, “I feel like it’s helping me-open up, understand you more, and I really like giving you compliments-more so than getting them”

In the interest of keeping some things private I’m not going to share the words we exchange… but I will share with you the feelings and reactions I have when I receive those gifts each day…

My soul beams, I feel warmed and get that ushy gushy feeling, I think of his thoughtfulness, I’m surprised and flattered, I get butterflies, and anticipation for the next time I will spend time with him.  Most importantly though-his willingness to participate (on some days even initiate) has left me feeling lucky that I have such a man in my life.

Just an aside-I told my friend H about the little exercise and she text me a few hours later-“I told my husband about your compliment thing and he loved it.. we started it today-he even went first!” Completely reinforcing my putting it out there idea-because you never know who will be inspired by your actions or words..


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