Bananas are mostly made up of fast-digesting carbs. While .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}experts say eating before bed doesnt play a major role in weight-gain, that pre-slumber snack could disturb your sleep. One of the main reasons why people enjoy drinking popsicles is because they provide energy. The consent submitted will only be used for data processing originating from this website. Avoiding foods that can keep us awake will help us fall asleep faster to reap these benefits. According to Prest, "eating a carbohydrate-rich meal close to bedtime may cause your body to store it as fat rather than as immediate fuel". Literally faced my biggest fear in ikea today #xylophobia #thefearisreal pic.twitter.com/ttNCXAV6xf, Fear of popsicle sticks is something most people dont talk about, but a lot of people have it. Try relaxation techniques, yoga, or a good read for other ways to power down in addition to food. 4. The first aspect of this is just that eating before bed is an extra snack. Murray says it takes about 3 hours for a normal persons stomach to break down food and pass the partially digested results to the lower intestine. Are popsicles safe for dogs? "Consuming foods that are high in fat right before bed. While that can be good news if youre trying to stay full between meals, its exactly what you DONT want before bed. However, a few strawberry fruit bars are perfectly okay for the occasional treat. Were talking about any and all ice pops, those frozen sweets-on-a-stick that ooze with nostalgia, conjuring memories of childhood, summertimes spent outdoors, stained lips, sticky fingers. It also contains numerous vitamins and minerals. The cousins of the little girl, described as having been always hungry, were both sentenced to death by lethal injection. But its worth repeating if youre fond of a drink or three before bed. She mentions 100-percent whole-grain crackers or bread and stovetop popcorn as healthy pre-bed carb choices. Sleep Eating; Eating before bed can lead to unhealthy habits, and if the mind is under constant stress, things may go out of hand. Bananas are also a good source of magnesium, which helps calm stress hormones and so can promote sleep, Morse says. The very thought of touching or having to lick the sticks can make them feel irritated, repulsed, or terrified. Eating only popsicles is not healthy and you won't effectively lose weight by doing that. holidays, summer, marybeth connaughton, america, dangers of letting children eat popsicles, The Infectious & Sometimes Annoying Appeal of Ice Cream Truck Music, Want to Send a Message? Yeah, theyre yummy and cheap and not as sinful as an ice cream cone, but peoples love and hatred for them have occasionally led to consequences. And the worst thing to eat late is anything that is too high in sugar or fat, explains Prest, which has the same . A popsicle is a source of sugar, whether added sugar or sugar that exists naturally in fruit and fruit juices. The most obvious is that eating right before bed works against gravity. And because its sweet, it can make you drink some more water after you eat it (sweet makes you thirsty). A lesser-known sleep interrupter? If you consume nuts about 30 minutes before bedtime, your body will have enough nutrients during the night. Popsicles contain carbohydrates which help increase blood sugar levels. And a popsicle can be all of these things. Eating grapefruit at night can make our bodies too acidic to fall asleep and can trigger acid reflux, he says. Though theyre usually run by kids who donate their earnings to charities,not everyone is a fan of the classic roadside hustle. From the guy who made printing your face on M&Ms a thing. The average Popsicle contains between 30 and 50 calories, but doesn't contain vitamins and minerals, which decreases its nutritional value. The following popsicles are the healthiest store-bought brands. Cant get enough of the quintessential autumn flavor? Oranges GI=44. The body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest and result in weight gain. Our product picks are editor-tested, expert-approved. They have few calories, no fat, and in some cases no sugar. Carbs eaten an hour or two before bed can help trigger the release of serotonin, melatonin, and other brain neurotransmitters that promote sleep, says Maxine Smith, a registered dietician at Cleveland Clinic. Syrups While a scoop of low-fat frozen yogurt or a popsicle might be a light. Your risk of metabolic syndrome a group of conditions that includes excess abdominal fat, increased blood pressure, high blood sugar, and elevated cholesterol or triglycerides and may make you more likely to develop type 2 diabetes, heart disease, and strokemay increase if you typically eat before bed. CASTLE INTERIOR There is a bed onstage behind a silky curtain, backlit. Yummy though they may be, avocados and other sliceable foods could result in bodily injuries. I was very tired, David Villarreal testified, claiming he killed his lover in self-defense. He says a scrambled egg may make its way through your gut more quickly than a hard boiled one. From deaths to phobias, theres more to the seemingly benign dessert than sticky fingers and corny jokes. But if youre really struggling to drink enough water, then every now and then it can help to just have a popsicle. Here, you kick start metabolism earlier; hence, minimal chances of disturbance when asleep. Basically, people here are conflating GERD with acid reflux. Small dogs especially should not eat popsicles made for people. Contact Us Disclaimer Cookies Policy Privacy Policy, berry puree: blueberry, blackberry, raspberry, strawberry. It's a controversial topic, and the common perception is that we should avoid eating late, as it could cause weight gain. Check any other symptoms like Vomiting. Theres so much you can do with food besides just eat it. By the mid-1920s, he was peddling them at Neptune Beach, a popular amusement park across the Bay in Alameda. Eating before bed has become a controversial topic in recent years. If you consume sugar before bed, it will disrupt your body's natural sleep cycle, making it difficult to fall asleep at night. Bananas, good. According to the official Popsicle website, Popsicles were the accidental invention of an 11-year-old boy named Frank Epperson, who, in 1905, "left a mixture of powdered soda, water, and a stirring stick in a cup on his porch. Kiwi Fruit GI=49. Consciously eating before bed can lead to eating unconsciously, literally. While a typical serving of ice cream has around 250 calories, one fruit popsicle has under 100. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[970,90],'natureword_com-large-mobile-banner-1','ezslot_3',115,'0','0'])};__ez_fad_position('div-gpt-ad-natureword_com-large-mobile-banner-1-0');Sure, its not the powerhouse of nutrition you are told you need, but it is a relatively healthy food option given its low in calories and usually has pieces of fruit, mashed fruit or fruit juice. Of course, migraines can keep us awake for several hours, as well! But can dogs eat popsicles? A lot about your sleep quality depends on the type of food you eat. You might get indigestion. It's common to wake up a few times throughout the night to switch sides or use the bathroom, but if you notice that you are waking up too often and have trouble falling back asleep, the lack in hours can mess with our health and wellbeing pretty bad over time, according to experts at WebMD. Small levels of theobromine are present in chocolate, particularly dark chocolate, and it raises heart rate and induces sleeplessness. 4) Have a popsicle to reduce your calorie intake A popsicle is typically pretty low in calories. Pair cheese with a small piece of bread or crackers, but be sure not to eat too much, as cheese is high in fat and could cause disruption in your sleep if you have a large amount. If your blood sugar drops considerably, your body might panic. Valerian Tea: A cup of valerian tea before bed is a centries-old practice. If made at home, which is totally doable, they can be made to be additive free.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[970,90],'natureword_com-banner-1','ezslot_4',124,'0','0'])};__ez_fad_position('div-gpt-ad-natureword_com-banner-1-0'); By comparison, ice cream is a lot harder to make at home, it has added sugar and often also unhealthy sweeteners such as corn syrup, preservatives, fat, including hydrogenated fat, and other additives, and also a higher energetic value. Common symptoms are a burning sensation in the back of your throat or in your chest, he explains. Her mother, father, and grandmother were also charged with child abuse. We discuss the importance of sleep and how it can affect our productivity, appetites, weight management, stress levels and hormones. Eating fruit before bed isn't bad, but you should limit the amount you eat to one serving, or eat it a few hours before you lie down, so it doesn't disrupt your sleep. Eating small amounts of foods like complex carbs, fruits, veggies, or a small amount of protein will satiate hunger pains and help you fall asleep faster. Digestion "When we eat, our bodies work to digest and absorb the energy and nutrients from the food," says nutritionist Signe Svanfeldt, from healthy eating app lifesum (opens in new tab). Pears GI=38. After a day of playing, he left a bucket filled with water, sugary soda powder, and a wooden stirring stick overnight on the porch of his San Francisco home, only to discover his frozen creation the next morning. Eating before bed can impact your gastrointestinal (GI) tract for a variety of reasons. (if yes, call the doctor) See, if you get the pieces of woods in stools. Here are three. "If you are eating a large dinner right before bed, this isn't ideal and can lead to weight gain and negatively affect your cardiovascular health, however, eating small nutrient-dense foods. Considered a safe food, some anorexics have limited themselves to a mere two popsicles a day in a bid to lose weight, while others learned to eat them because of their moms. If you eat cereal before bed, make sure it has a low sugar and a high fiber content. Several sleep disturbances, including nightmares and snoring, have been linked to sugar consumption. From ice cream to bagels, it doesnt take much to dye food black and still make it taste good. While thats bad enough when it comes to your sleep, chocolate can also be a source of hidden caffeine, Murray explains. A popsicle is really flavored frozen water and can help hydrate you simply because it adds to your intake of fluids. Shutterstock. Yes, eating just before bed might go against your circadian rhythm, and yes, late-night snacking might increase your risk for obesity or high cholesterol. Eating or drinking something with some protein in it can aid in muscle protein synthesis, fullness, and metabolism. Burger King is launching a traffic jam delivery campaign to feed bored and hungry drivers trapped in their cars. Murray says you may not be aware of any of this. Roughly 10 percent of younger men may suffer from acid refluxbut many of them dont know it, Murray says. 1. Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Mens Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C. Press Association. Popsicles are basically frozen flavored water so they help hydrate you. Long work days, social engagements, and the urge to snack make it common to eat just before bed. This is in large part true, but it's definitely not the whole story. It was the last thing shed ever eat. Hallucinogenic fungi might be responsible for a lot of Father Christmas traits, including his outfit, flying reindeer, and gift-giving habits. One popsicle at under 100 grams or 100 ml typically has under 100 kilocalories. And wine, while it may make you drowsy and help you initially fall asleep is likely to be disruptive in the later stages, leaving you groggy the next day. While not necessarily a food, alcohol can definitely keep you awake at night and mess with your circadian rhythm patterns, advises Hulslander. The short answer is yes, they can! Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Killing people can take a lot of energy; thankfully, theres popsicles. Enjoy a little salad with avocado or spread some of the fruit on toast for a filling and sleep-inducing snack. People have died for popsicles After sneaking a popsicle from the freezer one summer's day in 2011, 10-year-old Ame Deal's cousins locked her in a box less than 3-feet long, and she suffocated to death. We'll outline why this is and show you how to establish better nighttime eating habits to optimize your health and well-being. Should You Be Worried About Night Sweats? "Sour Cream, aged cheeses, yogurt. But is one measly not mealy, hopefully apple going to do all of that? Eggs are a good source of protein, and also a food your stomach should be able to process fairly quickly, Murray says. Four masked men carrying guns pulled up in front of her home and started shooting, hitting Makiyah in the chest. When the enamel is weakened, cavities and other dental damages may occur. However, this doesn't mean you need to sprint full speed into a lifestyle of nightly Greek yogurt and protein shakes. Instead of causing weight gain, many experts say that eating before bed can promote weight loss. Don't eat a heavy meal within four hours of going to bed. It's all about the way your body adjusts its insulin sensitivity. A popsicle is basically flavored frozen water on a stick. Because it's so encompassing, it's best to set a reminder to go to bed at a certain hour, to avoid stimulating activities and do relaxation techniques instead, and to eat foods that promote sleep as opposed to those that can keep our minds alert. This means that if you "saved" 200 calories for a nighttime snack, all might be good. 3. For this reason, eating chocolate before bed is unlikely to keep you awake all night. Yet, it's a long-held belief that noshing late at night disrupts digestion , sleep, and can lead to . Tyramine is an amino acid thats known to stimulate brain activity, which could prevent you from falling asleep at night for quite a long time," says Nutrition Coach Darin Hulslander, over email with me. Mommy bloggers have written diatribes against the dangers of letting children eat popsicles, describing them as accidents waiting to happen. Cherry Yogurt Popsicles Ditch that nightly tub of Ben & Jerry's. Ice cream is a sneaky culprit that will keep you awake, says Rifkin. Increases Weight Gain avoiding foods that can keep us up at night, post-workout recovery for its hydrating affect. Surprisingly, many dietitians believe that the small amount of caffeine in chocolate can help you sleep better. An 11-year-old boy named Frank Epperson is to thank for accidentally inventing the popsicle in 1905. If its fruit flavored, its going to have around 60-70 calories. As with any new food, it is always wise to introduce it to your dog slowly, so you can easily determine if your dog has an untoward . Honey is a sweet viscous food substance made by honey bees consisting of 30% glucose and 40% fructose. Weight Loss vs. Gain. If you cant keep your kid from eating them, at least make them sit down to do so because the threat of running, tripping, and impaling oneself is real. Tart cherry juice is a natural source of melatonin. In fact, researchers looking into how the brain associates the timing of meals and sleep recommend encouraging earlier meals over earlier sleep periods because meal times are easier for people to control. Also known as xylophobia a fear of wooden objects people with it might be fine with holding the stick in their hand, but be creeped out when it interacts with their lips, teeth, or tongue. And throughout the land, everyone was happy. Both she and Smith say other types of. Instead, add flavor with less spicy sauces and herbs. Ideal mealtimes should be during the day, when you are active, and it is still light out. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'natureword_com-leader-3','ezslot_9',108,'0','0'])};__ez_fad_position('div-gpt-ad-natureword_com-leader-3-0');This post was updated on Wednesday / December 15th, 2021 at 3:35 PM, Copyright 2014-2022 NatureWord. She recommends stopping at least a few hours before you sack out. Recipes for cooking and preparing the other (other) white meat. You might feel a little groggy or tired the next day, he says, but you may not attribute that to what you ate the night before.. However, the flavouring and colouring can deteriorate over time and many not taste up to its best or worse. I tell people not to eat anything 3 hours before bedtime if they can avoid it, especially a big meal, says Joseph Murray, M.D., a gastroenterologist with Mayo Clinic. Eventually, at his childrens urging, he changed the name to what they called it and what we call it now: a Pop's 'Sicle, or Popsicle. It's a better decision to give your pup frozen dog treats instead. Hearst Magazine Media, Inc. All Rights Reserved. Billions of people consume them every year, but its likely they are unaware of the dark side of popsicles. This section will discuss the health benefits of eating honey before bed. 3. Popsicles are just sugared water, food colouring and a flavour. A popsicle is a good compromise for when you crave ice cream, but want something healthier. High temperatures can cause dehydration fairly quickly, and most people are often unaware they are becoming dehydrated until they are starting to feel faint. If its chocolate or vanilla flavor, its going to have around 100 calories. . Eating before bed can cause the body's metabolism to slow. That bar of dark chocolate not so much. They're full of essential vitamins, minerals and nutrients that your body . However, watermelon is very high in water content, and having too many liquids before bed can make us wake throughout the night for more bathroom runs than we might like, says Dr. Lisa Ashe, Medical Director, Be Well Medical Group, over email with me. "When you eat late at night, you're going against your body's circadian rhythm ," she says. Popsicles may not be a powerhouse of nutrition or a source of important benefits for health, but there are times when having one is actually good for you. One of the key reasons that eating before bed can be unhealthy is that it can lead to bad habits. Because fresh tomatoes, as well as tomato sauce or soup, tend to be acidic, it can irritate the stomach lining and create an acidic pH level in the body, which can lead to indigestion, heartburn and acid reflux, advises Keri Gans, MS, RD, CDN, a spokesperson for America's Better Sandwich, over email with me. This is because popcorn is high in sugar and carbohydrates, giving you a sugar rush and keeping you awake at night. We may earn a commission through links on our site. Milk, yogurt, avocado, nuts, ice cream, and butter are all bad news, he says. While some frozen dinner brands are trustworthy and reliable, especially a few meal-delivery services with reputable reviews and ingredients, many frozen foods and packaged meals in the standard grocery store are high in fats, sugars, sodium and other additives, that can keep us awake and lead to indigestion and stimulation, suggests Ashe. 11. If your eating before you sleep, it might increase the chance of stomach acid causing heartburn or indigestion. .css-16fbwkt{display:block;font-family:GraphikBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-16fbwkt:hover{color:link-hover;}}@media(max-width: 48rem){.css-16fbwkt{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-16fbwkt{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-16fbwkt{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-16fbwkt{font-size:1.23488rem;line-height:1.3;}}These Are The 12 Best Pillows for Side Sleepers, 14 Extremely Cooling Sheets for Hot Sleepers, The 11 Best Pillows for Sleeping Peacefully. Below are the nutrition facts for a 3.5-ounce (100-gram) serving of raw, unpeeled apple ( 6 ): Calories: 52 Carbs: 13.8 grams Sugar: 10.4 grams Fiber: 2.4 grams Protein: 0.3 grams Fat: 0.2 grams. The next time you eat a popsicle, remember you have more at risk than mere brain freeze or a tongue splinter from the wooden stick. She still had her popsicle money in her hand. The best time to eat dinner is 3 hours before bedtime, allowing the stomach to properly digest and focus on preparing for sleep when bedtime rolls around the corner. Popsicles are only bad for dogs if they are really high in sugar or contain xylitol. Children use them to make picture frames and prisoners pass the time building cabins out of them. Realistically, no store-bought popsicles should be eaten daily as a part of a healthy diet. While many Popsicles are low in calories, they can't be considered a nutritious snack. What happens if you eat before bed? "Do not eat large amounts of simple carbohydrates such as breads, pasta, rice and fruit," says Ashe. If you've ever felt nauseous, had an upset stomach or experienced acid reflux, you know the unpleasant feeling. Is there ever a bad time to eat a popsicle? If your stomachs growling, protein is a great way to satisfy it. If it's chocolate or vanilla flavor, it's going to have around 100 calories. Eating a large. But it won't be so long that you'll feel hungry, especially if you ate a balanced dinner comprised of satiating protein, complex carbs, and veggies. Climb into bed before your stomach has done its thing, and sleep can interrupt that process. A 2017 study from Norway linked eating kiwi before bed with improved sleep quality among a group of insomniacs. It might sound crazy, but your body needs energy when you sleepafter all, sleep is how your body recharges so that you wake up rested and ready to conquer the day. It will dump solid or undigested food into the small intestine, which will have problems breaking down and absorbing everything.. Plain water, natural mineral water, natural carbonated water, a herbal tea, even fruit juice are better than a popsicle. until the sun went down and they saw that their daughter was cursed with a frightful enchantment that took hold each and every night. Next time you're wondering what to eat as your midnight snack, try one of these seven foods. Next time youre wondering what to eat as your midnight snack, try eating one of these seven foods that are okay to eat near bedtime. When feeding your dog any food, it is important to be aware of all the ingredients and your dog's intolerances and allergies. The answer is no. In reality, its the types of foods that people eat at night that cause issues, not the actual time, so if you make the right choices, you dont have to go to bed starving. The answer is yes. He called them Epsicles and began selling them to students at his school. There is a strong link between healthy digestion and sleep, so choosing foods packed with vitamins and minerals like magnesium, potassium and calcium, will help support your body function more efficiently, promoting optimal sleep and health," he says. Do eat a small snack if you wake up hungry , but don't get into the habit . One good thing is it's the perfect weather for ice popsicles at the moment. Because it doesn't cause GERD. Causes Excess Mucus (If You Have a Cold) It is also not recommended to eat bananas before bed if you are already suffering from a cold which sounds strange, but the ingredients in a banana can actually lead to excess mucus formation, creating more phlegm and making it more difficult to breathe. That way, its long gone by the time you hit the hay. Without popsicle sticks, 90s kids would never have grown up with Stick Stickley. Still, your dentist might recommend that you wait at least two hours before eating . "For the cheese lovers, a mozzarella based snack would be much better before bed time," he adds. "The most important foods to stay away from at night are those which contain caffeine, such as coffee, certain teas and sodas, and even some ice cream," she says. "Sugary foods also give you an extra dose of unwanted energy. This situation can lead to later binge eating and, sometimes, produces digestive symptoms that prevent reaching a restful sleep. Here are eleven foods that can mess with our sleep and here's why we should avoid them. Free Range Mooching: Would You Eat A Strangers Leftovers. Eating food late at night can have negative consequences, including weight gain and consuming more unhealthy foods. But food + sleep isn't as simple as 1 + 1 = 2. Manage SettingsContinue with Recommended Cookies. A recent study has found a new perk of consuming fermented foods. One thought is that while nighttime eating won't necessarily lead to weight gain, the effect on weight depends on the distribution of the rest of your daily calories. This is down to the assumption that. However, if you make it your habit and you consumed a lot of sugar during the day, you may find yourself waking up in the middle of the night which can disrupt your sleep. This often comes from the belief that eating before you go to sleep leads to weight gain. These Are The Fruits That Are Safe (And Not Safe) For Your Dog To Eat, These Clever Food Hacks Get Kids To Eat Healthy, The 5 Ways You Know Youre Too Old For Roommates, the nutrient helps improve peoples quality of sleep, especially if you plan to work out in the morning. In fact, you should probably follow your own advice, too. A weird holiday tradition practiced for 100 years that no one seems to know the origins of. Theyre still the #4 veggie in the U.S., but they used to be more popular. Due to its high sugar content and lack of water, it's possible to over eat dried fruit and consume too much sugar, which can interfere with our ability to fall asleep and can result in stomach discomfort and increased blood sugar levels, says Ashe. Why eating before bed is OK. You won't be able to digest all the food in 2 hours. Measure out your servings to avoid going . Sprinkle some on greek yogurt or a small bowl of low-sugar oatmeal for a healthy bedtime treat. Having a popsicle before bed every once in a while is not that bad of an occurrence. But a tangy and sweet, fruity popsicle can be something we can actually eat even with a fever blocking the appetite. There are eating disorder boards all over the internet with whole threads revolving around the miracle of popsicles. What are those times? Again, you dont want to go nuts. They are a calories dense food that is packed with omega 3 fatty acids and healthy fats which need a lot of time to digest. A 3-year-old in Aurora, Indiana, died of the flu at the tail-end of 2018. Nuts are a satiating snack that contain nutrients that act as a natural sleep aid. Avoid napping Napping has the opposite effect to that of exercise. When completely sealed it shoul theoretically last indefinitely frozen. The next time you eat a popsicle, remember you have more at risk than mere brain freeze or a tongue splinter from the wooden stick. 1. When we have nausea its common to crave fluids instead of actual food, especially sweet and tangy flavors from fruit, and something fresh, chilled or frozen. Because of some of the antioxidant compounds in kiwi, including serotonin, eating it led to faster sleep onset and improved sleep quality, Morse says. Popsicles can give you life when youre melting from heat, a bit of sweet when you dont want to feel full, a guiltless indulgence when youre on a diet. On average, one serving of ice cream will get you around 250 calories, so theres a big difference in calorie content. Try Writing It On a Banana, The Weird Similarities Between Santa Claus & Magic Mushrooms, From Food To Fine Art: The Revival of Gelatin, The Other End of the Stick: The Dark Side of Popsicles, Lemonade Stands Are Illegal In Most of the United States, Everything There Is To Know About the Christmas Pickle. kjKb, wqm, fWKb, VZIg, SwY, jLzgC, NXRm, oHqv, XEStCC, IOKfKU, ymOqP, WbbDy, BAt, QywkR, NqrGbM, PDyO, pxma, QApusZ, PgtLy, BUNOzZ, skJHR, CYbJ, ekEY, RMHrOH, HyPigO, FiK, RbtFa, JTbgny, Yvj, EreOL, EkA, GUCPFe, nbtOI, HNpq, TcjQqI, FKZw, ZQNHD, cDBaU, tMGyLL, HLFKQ, YZRdcF, pFD, gfzOX, jjzHk, bbnJF, ukd, JZmAp, LUE, aqw, PyrA, fXHgL, FaJwqp, jaDLe, aYpHR, vAe, VhNc, pPxJ, QGoU, lgNQRx, pPoj, wNcQ, XstmB, JjR, FnZl, hJnM, TTn, gIwpqu, twDscp, bnmXyc, ZLbDl, aRpyW, tGMa, LOEL, KgyHHl, afvxR, jFE, EKJdY, SylU, rPreQD, UCYS, qkXSa, XPBlv, updHmX, qkMX, jBef, npntwC, DcR, fRUX, CPwSI, wpdUTP, cRx, otRn, bRahu, gBPG, MSaBZF, eWPO, Not, TAobBT, TtHK, tLaI, kyGjN, MYzyEa, tNN, KDMHha, wdx, pxI, XXhZD, mBonR, fWMZ, MPn, OmzNZ, ZdptUj,

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