Exposure to Light Tied to Activity Level

Here’s another reason to strive for that corner office with a view: People who work in offices with windows actually move more during the day and sleep better at night, according to new research presented at SLEEP 2013, the 27th annual meeting of the Associated Professional Sleep Societies LLC.

Researchers looked at 49 day-shift workers, 27 of whom worked in windowless offices while the other 22 did have windows. They each wore a device that tracked their white light exposure (both from daylight and artificial light) and physical activity. The result: People who worked in a building with windows received 173 percent more white light exposure during work hours. Plus, they slept an average of 46 minutes more per night and moved more than four times more than those who worked in a space without windows.

Can’t move to a desk with a view? No need to quit your day job: While you can get some white light exposure from artificial lighting used indoors, direct sunlight is always going to be your best bet, says study author Ivy Cheung, doctoral candidate at Northwestern University. So take your lunch outside instead of in front of your computer, or go for a quick walk around the block when you have a few free minutes. And then check out these tips for how to incorporate more movement into your workday—regardless of where the closest window is.

photo: iStockphoto/Thinkstock

More from Women’s Health:
Sitting Too Much? 
Workspace Rules: Dos and Don’ts
Stand Up For Your Health

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Get This: You Can Help Feed the Hungry By Running

Check out the list of links that should be on your radar today:

Registration for Women’s Health’s second annual Run 10 Feed 10 event is now open. Sign up to ensure 10 hungry people get meals! [Run 10 Feed 10]

Speaking of which, volunteering regularly can cut your risk of high blood pressure by up to 40 percent. [Mail Online]

Have you heard? Avril Haines just became the first woman to be named CIA Deputy Director. [Newser]

More dads have the option to go on paternity leave—but hardly any are taking advantage of it. [WSJ]

The FDA inspected a Tennessee pharmacy tied to a recent outbreak of fungal infections—and the results weren’t pretty. [NBC News.com]

Young girls who are exposed to high levels of BPA may be more likely to become obese, according to a new study. [CBS News]

A new app called LuLu lets women rate men based on how good they are in bed, Yelp-style. So wrong. [Jezebel]

This guy spent $ 5,000 on plastic surgery to look as much like Ryan Gosling as possible. We think he’s hot, too, but that’s a little extreme. [Huffington Post]

One man refused to pay a $ 70 restaurant bill—and ended up being sentenced to three years in prison. Because that sounds reasonable. [Grub Street New York]

photo: iStockphoto/Thinkstock

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Get a Good Night’s Sleep—Even If You Surf the Web in Bed

Yeah, it would be great to wake up feeling more rested—but you can’t seem to kick your pre-sleep Netflix ritual. New research could help solve your bedtime woes: By dimming the brightness level on your device, you can ensure that the amount of light coming out of the screen won’t mess with your sleep quality, according to a new Mayo Clinic study presented recently at SLEEP 2013, the Associated Professional Sleep Societies annual meeting in Baltimore.

Melatonin, a sleep-regulating hormone secreted by your brain, can only be produced in a dark or dimly lit room with an illuminance of less than 200 lux (the units used to measure brightness), says study co-author Lois Krahn, MD, a psychiatrist and sleep expert at the Mayo Clinic in Scottsdale, Arizona.

So for this study, researchers set out to see if it was possible to get smartphones, tablets, and other devices—all suspected to hamper sleep quality when used before bed—way below that: under the 30-lux mark. After using a light monitor to measure the brightness of a variety of gadgets, they found that either dimming the screen to about the 50 percent mark or holding the device at least 14 inches away from your face gets the light exposure to that less-than-30 lux threshold.

Another way to ensure you catch more Zzz’s even if you take your tablet to bed: Be mindful of what you’re looking at, says Krahn. Sometimes it’s the content itself that might keep you up at night (that means no Facebook stalking your ex and his new girlfriend before bed). Also, you’ll want to cut yourself off before your normal bedtime, says Krahn. Staying up watching Homeland into the wee hours of the night is guaranteed to leave you wiped the next day—no matter how dim you make the screen.

Photo: Wavebreak Media/Thinkstock

More from WH:
Even Your Fat Cells Need Sleep
Yoga for Bedtime
15 Tricks to Sleep Better

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Easy Ways to Move More At Work

Bet your HR department didn’t warn you about this occupational hazard: More than 40 percent of people say they’ve gained weight at their current job, according to a recent Harris Interactive survey commissioned by CareerBuilder. Even scarier: Out of the respondents who said they’ve added lbs, 59 percent gained more than 10 pounds, and 30 percent gained more than 20 pounds.

“There’s a major decline in physical activity from 18 to 19 years old,” says Bradley Cardinal, PhD, a professor of social psychology of physical activity at the University of Oregon, who says there can be another when you enter the workplace—particularly if you have a job that requires you to sit at a desk all day long. Plus, as you move up the ranks, you typically run around doing errands for the company less frequently, says Cardinal—so you’ll likely spend more time parked at your desk as you climb the corporate ladder.

The good news: Making little changes throughout your workday can impact the number on the scale—and more importantly, your overall health—in a big way. Cardinal’s previous research shows that short bouts of activity—as brief as two minutes each—may impact your health just as much as hitting the gym for 30 minutes a day (so long as these bouts add up to 150 minutes a week, or 30 minutes a day, five days a week).

What’s more, even people who work out can benefit from increasing their activity all day long, says Cardinal, since it can help prevent some of the scary side effects associated with sitting most of the day, like obesity, heart disease, and diabetes.

Ready to get moving? The easy workday swaps below are a good place to start. Each of them will help you burn more calories, reduce your bad cholesterol, increase your good cholesterol, improve cognitive functioning, and decrease your level of C-reactive proteins (which signal inflammation), says Cardinal.

 

To recap:

-Park in a spot farther away from your office (but still a safe distance) to walk a little more before and after work.

-Take hourly activity breaks (each one should be at least two minutes long) to do squats, pace, do desk push-ups—whatever. Other options that accomplish the same thing: Try a walking or standing workstation or sit on an exercise ball rather than your regular desk chair.

-When you need to discuss something with a coworker, walk over to her desk and stand while you talk to her.

-Instead of making a drive-thru run on your lunch break, walk to a nearby restaurant to pick something up. Do you bring your lunch? Take a few minutes to walk outside mid-day.

-Make it a rule to automatically take the stairs any time you’re going less than four floors.

-If you can, take public transit. You’ll have to walk to and from the stop, even if you drive to the station. Plus, you can stand during the ride.

-When you have to meet with colleagues or industry contacts, suggest having a walking meeting or—if the person loves working out—going for a run or doing a fitness class together.

photo: iStockPhoto/Thinkstock

More from Women’s Health:
Your Body’s Biggest Enemy
The Risks of a Sedentary Lifestyle: Stand Up for Your Health
Make a Change: Try a Standing Desk

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Should There Be Nutrition Labels on Alcohol?

You expect to find nutrition facts when you’re shopping in the cereal aisle, but when you’re at the liquor store it can be nearly impossible to find out how many calories—let alone anything else—are in your booze. If you’re clamoring for more details on what’s in your booze, here’s the latest update: The Alcohol Tax and Trade Bureau (TTB) recently issued a ruling that gives alcohol companies the go-ahead to put Serving Facts labels on their products. The TTB proposed a rule in 2007 that would make these labels mandatory—but they have yet to decide on the fate of this rule. In the meantime, they’re giving this temporary green light to companies that want to participate. It’s totally voluntary, though—meaning alcohol manufacturers get to choose whether or not to roll these labels out.

Companies that choose to use the new Serving Facts statements will clearly list the serving size, as well as the calories, carbs, fat, and protein per serving. Granted, manufacturers were already permitted to include all of these stats on their labels before. The differences: Now, there’s a new recommended Serving Facts format (which looks a lot like the nutrition facts label you’d find on food and non-alcoholic drinks), and beverage companies have the option of listing information about the alcohol content. Plus, manufacturers now have to include the number of servings per container if they include Serving Facts. In this new ruling, the TTB says that some companies may need to consider changing their listed serving sizes to reflect how their drinks are actually consumed.

Of course, even if the new serving size isn’t standard, you’ll still need to use your own judgment. Just like with any food or non-alcoholic beverage, the amount you consume isn’t necessarily the same as the serving size, says Elizabeth Mayer-Davis, PhD, chair of the nutrition department at the University of North Carolina Gillings School of Global Public Health. “There’s an example in the ruling of a 24-ounce bottle of a malt beverage that has 4 ¾ servings per container, and each serving has 139 calories,” says Mayer-Davis. You could easily think you’re taking in 139 calories when you’re probably going to consume more like 660—the total amount in the bottle.

The upshot: If these new “Serving Facts” labels do become mandatory, they would offer up a lot more information to shoppers—but that’s still just a big if at this point.

“I think the more information we can provide to consumers, the better,” says Eric Rimm, a Doctor of Science and associate professor of epidemiology and nutrition at the Harvard School of Public Health. “While I’m not sure that everybody who grabs an alcoholic beverage will be looking at the nutrition facts, for those people who do, at least it provides some additional information that they probably did not know before.”

How do you feel about seeing nutrition facts on alcohol containers? Let us know in our poll:

  • Yes—I’d read them!
  • No, I’d rather not know.
  • Makes no difference to me.

 

photo: iStockphoto/Thinkstock

More from Women’s Health:
This Is Your Brain on Booze
6 Steps to Avoid a Hangover
Don’t Mix THIS with Alcohol

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“Should I Worry About Extreme Heat?”

Ah, summer: the season of picnics, beach trips, barbecues…and dangerous heat waves. Every year, an average of 658 deaths nationwide are caused by extreme heat—a deadly weather condition characterized by unusually hot temperatures that last for at least a few days. Sweltering sucks, but you’d better get used to it. Because of climate change, periods of extreme heat are expected to become much more common.

Heat-related deaths aren’t the only consequence of oppressive temps. Over the past decade, there’s been a substantial increase in the number of people treated for heat-induced conditions in emergency rooms, says Rebecca Noe, MPH, an epidemiologist at the Centers for Disease Control. The most dangerous of these include heat exhaustion, which happens when there’s a plunge in sodium levels due to excess sweating; and heatstroke, which occurs when you get so hot, your body can no longer cool itself down without medical intervention.

You’d think that with cold drinks and AC available pretty much everywhere, extreme heat isn’t something that should be on your radar. But it needs to be—particularly if you work out outdoors. It can take just minutes for your body to become seriously overheated even if you’re only being moderately active; and this can set you up for heat exhaustion or heat stroke.

If you can’t bear the thought of working out in a gym, cut your heat-related illness odds by taking a few precautions, such as getting your sweat on early in the a.m. or closer to dusk, when temps are cooler. Wear loose clothes, and switch to cooler activities, such as swimming or hiking in the mountains, says Noe. And of course, swill lots of liquids while you’re being active or working out outside—about two to four eight-ounce cups of water or another low-sugar, caffeine-free beverage per hour—whether you’re thirsty or not. Seem extreme? It’s not really since you’ll be sweating out that amount of liquid, says Noe, but staying hydrated and sipping consistently is what’s important—so you don’t need to stress over the exact amount of water you’re drinking.

And what if you don’t work out outdoors? You can still get overheated—so you should be aware of the symptoms (for your sake and in case you spot them in friends). They include heavy sweating; feeling weak or faint; pale, clammy skin; rapid resting heart rate; or even nausea or vomiting. If you notice any of these, immediately loosen your clothes (or your friend’s) and seek shade, cold water, and/or a blasting AC. If symptoms continue, head to the ER—heatstroke is a medical emergency.

The verdict: Heat-related health conditions caused by stretches of crazy-high temps are a concern for anyone who spends time outdoors or sans AC—but it can be extra dangerous if you’re exercising outside. In either case, it’s smart to take a few precautions to stay as safe as possible.

More from Women’s Health:
5 Tips for Running in the Heat
Heat Stroke (Hyperthermia)
The Safest Ways to Exercise in the Heat

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UPDATE: Plan B One-Step In the Works to Hit Store Shelves

Since April 2013, we’ve been closely following the legislation ordering emergency contraception (like Plan B One-Step and its generics) to be accessible over the counter, without any age or point-of-sale restrictions. Check out the latest developments below, and continue checking back for more coverage

In long overdue news, unrestricted access to Plan B One-Step is actually in the works. Yesterday, Federal Judge Edward Korman approved the FDA’s proposed plan from earlier this week to make Plan B One-Step available without any age or point-of-sale restrictions.

Judge Korman originally ordered all levonorgestral-based emergency contraceptives to be moved OTC for women of all ages back in April. After much back and forth, the Department of Justice announced on Monday that they would comply with his order to make Plan B One-Step (the leading brand of emergency contraception) available without restrictions. Now that Judge Korman has accepted this plan of action, Plan B’s manufacturer (Teva) will submit an application to the FDA, which will likely lead to new labeling and packaging for the drug. Once the FDA approves this, they’ll work to get the drug on store shelves as soon as possible.

But Judge Korman made it clear that there is still work to be done here. In his letter yesterday, he notes that allowing one brand to have exclusivity may still deter some women from getting the drug, since it would mean that lower-cost generics remain behind the pharmacy counter.

“I think his commentary does not have any limiting power over the fact that it is now in the FDA’s and Teva’s hands to work this out,” says Susannah Baruch, interim president and CEO of the Reproductive Health Technologies Project.

So when can we expect to see it next to the condoms? Unfortunately, the FDA application and approval process will take time, and experts can’t venture a guess as to how long we’ll have to wait. Check back soon for any updates.

photo: Mert Toker/Shutterstock 

More from Women’s Health:
Obama Administration Reverses Course on Emergency Contraception
Should Birth Control Be Over The Counter? 
What is Emergency Contraception? 

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Get This: It’s OK to be a Working Mom!

Check out the list of links that should be on your radar today:

A new study finds that children don’t suffer when their moms work. [CBS News]

Facebook will no longer delete pictures posted on the site of women who’ve had mastectomies (previously, it would remove them due to its nudity policy). [AllFacebook]

Paul Rudd shaved his mustache! Thank goodness. [Vulture]

Low vitamin D levels could increase your risk of high blood pressure and other cardiovascular problems, according to a new survey. Find out if you’re getting enough. [Mail Online]

Your phone calls aren’t the only thing the government is keeping tabs on. Google also gives some of its info about you to the feds. [NYT]

All of those hands-free gadgets you bought to make driving safer? They’re still incredibly distracting. [NPR]

“I think what Kanye West is going to mean is something similar to what Steve Jobs means. I am undoubtedly, you know, Steve of Internet, downtown, fashion, culture. Period. By a long jump.” -Kanye West [NYT]

Pizza Huts in Canada have introduced a new poutine pizza with french fries, steak, gravy, and cheese curds on it (in addition to the normal cheese). Thank goodness this isn’t available in the U.S. [Eater]

A man in New Jersey is suing his urologist for messing up his penile implant surgery. Hm. [delawareonline.com]

photo: iStockphoto/Thinkstock

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Check Out the Sequel to The Devil Wears Prada

Every month, Scoop hosts our 60-second book club, where we invite you to take a quick peek inside a buzzed-about new book and let us know what you think. This month’s pick: Revenge Wears Prada: The Devil Returns by Lauren Weisberger.

It’s been nine years since The Devil Wears Prada first hit shelves—and seven since the movie version came out. But after much adieu, Miranda Priestly, the boss everyone loves to hate, is back—and she wants to buy the bridal magazine that Andy (the star of the previous novel) and Emily (her nemesis-turned-best friend) have launched since the last time we saw them.

Earlier this week, Women’s Health was lucky enough to attend one of the first readings that author Lauren Weisberger has done since Revenge Wears Prada: The Devil Returns came out June 4. Before you ask, Weisberger says the book hasn’t been optioned for a movie yet (although she’s hopeful that it will be)—and yes, Miranda Priestly is just as nasty as ever. Just take a look at how she treats Andy and Emily in the excerpt Weisberger read at the event:

“Miranda can see you now,” Charla announced, her unsmiling face surely a bad omen.

She didn’t escort them into Miranda’s office. Maybe she figured they knew the protocol, or maybe she’d decided they weren’t important enough, or maybe the system had changed in the last few years, but when Charla waved them forward, Andy felt herself take a deep breath at exactly the same time Emily inhaled, and side by side, they walked as confidently as they could manage into Miranda’s office.

Thankfully, miraculously, she did not look them up and down. She didn’t look at them at all. She didn’t invite them to sit, or greet them, or in any way acknowledge their existence. Andy had to fight the urge to report some sort of progress or accomplishment, let Miranda know that her lunch had been properly scheduled or the tutor successfully wrangled. She could feel the tension emanating from Emily, too. Unsure of what to do or say, they just stood there. For what may have been the most uncomfortable forty-five seconds of silence ever experienced anywhere, by anyone, for any reason. Andy glanced at Emily, but her friend appeared frozen in terror and uncertainty. And so they stood.

Miranda sat perched on her cold metal chair, back ramrod straight, signature bob as smooth as a wig. She wore a charcoal-colored pleated skirt, made of wool or possibly cashmere, and a patterned silk blouse in stunning shades of red and orange. A delicate white rabbit-fur capelet rested elegantly on her shoulders and a single large ruby, the size of a small candy egg, hung from a chain around her neck. Her nails and lips were varnished in the same red wine color. Andy watched, mesmerized, as those thin, lacquered lips wrapped around the cardboard coffee cup, drank, released. She ran her tongue slowly, deliberately, across the top lip first and then the bottom. Like watching a cobra devour a mouse.

Finally—finally!—Miranda turned her gaze upward from her papers and toward them, although there wasn’t the least glimmer of focus or recognition. Instead, she cocked her head slightly to the side, looked from Emily to Andy and back again, and said, “Yes?”

Yes? Yes? Yes as in What can I help you with, you office intruders? Andy felt her heart begin to race even faster. Did Miranda really not comprehend that she had invited them there? Andy almost fainted in appreciation when Emily opened her mouth to speak.

“Hello, Miranda,” Emily said, her voice sounding steadier than she looked, a wide, fake smile plastered on her face. “It’s good to see you again.”

Andy reflexively proffered her own wide, fake smile and nodded enthusiastically. So much for calm, cool, and collected. To hell with remembering that this woman couldn’t hurt them now, that they didn’t need her for anything, that her hold over them had long since evaporated. Instead, the two of them stood there, grinning like chimpanzees.
Miranda peered at them without a flicker of recognition. Nor did she seem to understand that she had initiated the appointment.

Emily tried again. “We were both so pleased when you requested this meeting. Is there something we can help you with?”

Andy could hear Charla inhale sharply from the anteroom. This had the potential to go very wrong very quickly.

But Miranda merely looked puzzled. “Yes, of course, I called you here to discuss your magazine, The Plunge. Elias-Clark is interested in acquiring it. But what did you mean when you said it’s good to see me again?”

Andy whipped around to look at Emily, but her friend was staring straight at Miranda, frozen. When Andy hazarded a glance at Miranda, she saw the woman staring daggers at Emily.

Andy had no choice. “Oh, I think Emily just means that it’s been so long since we worked here together. Already almost ten years! Emily was your head assistant for two years, and I—”

“Two and a half!” Emily barked.

“And I was here for a year.”

Miranda touched a red nail to an uncomfortably moist red lip. Her eyes narrowed in concentration. After another awkward silence, she said, “I don’t recall. Of course, you can imagine how many assistants I’ve had since then.”

Emily looked like she was filled with murderous rage.

Terrified of what her friend might say, Andy powered forward. She forced a little laugh, which sounded tinny and bitter, even to her own ears. “Yes, I’m relieved you don’t recall, as my . . . uh . . . tenure here didn’t end on the best terms. I was so young, and Paris, while wonderful, was just really overwhelming . . .”

Andy could feel Emily glaring at her now, willing her to shut up, but it was Miranda who interrupted her.

“Were either of you that sorry girl who turned completely catatonic and needed to be carted off to a psychiatric hospital?”

Both girls shook their heads.

“And neither of you were that lunatic who repeatedly threatened to burn down my apartment . . .” This appeared to be more statement than question, although Miranda did glance at them to see if it elicited any reaction.

Again, they shook their heads.

Miranda’s brow furrowed. “There was that plain girl with the terribly cheap shoes who tried to have me arrested on some sort of trumped-up harassment charge, but she was a blonde.”

“Not us,” Andy said, although she could feel Miranda’s gaze burning into her booties, not offensively cheap but not designer either.

“Well then, you must not have been that interesting.”

Have you snapped up the book already? Or do you plan to after reading this part of it? How do you think Andy and Emily will respond to Elias-Clark’s offer? Get the conversation started in the comments below!

photo: Simon & Schuster, Inc.
thumbnail: Digital Vision/Thinkstock
excerpt: REVENGE WEARS PRADA by Lauren Weisberger. Copyright © 2013 by Lauren Weisberger. Reprinted with permission from Simon & Schuster, Inc.

More From Women’s Health:
Amanda Knox Shares Her Side of the Story
Maya Angelou’s Awesome New Book
Horrible Bosses: How to Impress Your Manager

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7 Secrets for an Amazing First Date

Okay, so nailing a date isn’t exactly quantum physics…but sometimes it seems like it might as well be, considering the time and effort scientists (and most single people for that matter) spend pondering the topic. In the latest study, Stanford University researchers analyzed nearly 1000 four-minute speed-dating pair-ups to figure out what factors determined whether couples felt a spark—or had a “meh” attitude toward each other. They recorded the conversations, asked participants to fill out a questionnaire about what they thought of each date, and then poured through mounds of data. What they discovered will fascinate you.

Here’s what researchers noted about women based on the speed dates:

You’re usually pickier than he is
One finding you’ll love: The power is (mostly) in your hands. “Women are much more selective than men when it comes to dating,” says study author Dan McFarland, PhD, a sociologist at Stanford. Ladies indicated a willingness to go on a second date with much less frequency than guys did. So you can relax knowing it’s more about you deciding whether you want to see him again than the other way around.

You might want to act a little self-centered
On that note, couples hit it off when women talked about themselves and men supported this by talking about the women. So don’t stress about whether you’re hijacking the convo too much. “Conversations went better if women used words like I and me a lot and men said you more often,” says McFarland.

When you mix up your tone, he thinks you’re into him
Speaking quickly and varying your pitch correlated with romantic interest. “It signals excitement,” says McFarland. A slow, monotone voice was associated with a sense of distance and awkwardness. Something to keep in mind, depending on the vibe you want to give off.

Questions are the kiss of death
This one is pretty baffling: You’d think asking a guy about himself would show you’re interested and enthusiastic, right? Well, it turns out the more questions couples posed during a date, the less connected they felt. According to McFarland, a factual Q&A about where you’re from or what your hobbies are made people feel detached, like they were trying to fill the gaps and forcing it, instead of letting the chat flow naturally.

Choose your words carefully
Fluffy fillers—sorta, kinda, probably, I guess—are turn-offs because they indicate a lack of passion. On the other hand, sprinkling in y’know and I mean when telling a story (linguists call these phrases “self-markers,” because they bring attention to yourself) draws your date into what you’re saying and helps you both get more in tune.

And a few notes from researchers that you might want to keep in mind about him:

It’s a good sign if he interrupts
Surprisingly, women were more into guys who jumped in mid-story—not to bring the conversation back to themselves, but to complete her sentence or agree with her. “It makes you feel like you have chemistry because you’re jointly telling the story together, you’re both engaged, ” says McFarland. It’s his way of trying to build a rapport, and it proves he’s genuinely listening to and interested in you.

You’ll click more with an empathetic guy
When you’re telling him about yourself, pay attention to his reactions. The research showed that men who chimed in with supportive statements about something positive in a woman’s life (“That’s really cool,” “That’s awesome!” “Amazing!”), and sympathy about a tough situation (“Oh no,” “That’s weird,” “That sucks”) scored more love from the ladies. And rightfully so—empathy is one of the ways he shows he’d be up for another date.

photo: iStockphoto/Thinkstock

More From Women’s Health:
6 Dating Rules to Break
How to Create an Awesome Online Dating Profile
Dating a New Person: How Fast Should Things Go?

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