Let’s Talk Sports Drinks

February 3, 2010
It is true that our kids are busier than ever today with extra curricular activities. In fact it is estimated that 40 million American children participate in youth sports. Add to this nearly 4 million Boy Scouts, 3.4 million Girl Scouts, and a plethora of other social groups, and do you know what you have?  A whole lot of snack assignments.If I were to  say, “Quick, name a typical after sports snack.” How would you reply?  Though the food choices may vary, chances are you would mention Gatorade®, Powerade®, or some type of sports drink.

With the media on our side (especially when it comes to spending our money), most of us believe we are buying a product that will help our kid’s recover quickly after intense activity. And after all, if athletes of grand integrity such as Michael Jordan and Tiger Woods are drinking it, shouldn’t our kids do the same?  (Sarcasm noted)

Let’s take a deeper look at the ingredients in a typical electrolyte drink such as Gatorade®.  Hopefully, after you have read what is actually in most of these sports drinks, you will agree that they are better served being thrown over coaches heads in the midst of a victory celebration.

20oz container of Fruit Punch flavored Gatorade® has:

130 calories
34 grams sugar
34 grams carbohydrates
270 mg sodium
75 mg potassium
0g protein

Ingredients:  Water, high fructose corn syrup, sucrose, citric acid, natural flavor, salt, sodium citrate, monopotassium phosphate, modified food starch, red 40, glycerol ester of rosin, caramel color.

Keep in mind 34 grams of sugar(nearly 9 teaspoons) make up 100% of the carbohydrates. That, of course, equals a drink of 100% refined sugar.

As I mentioned in a previous article, High Fructose Corn Syrup is known to interfere with the endocrine system, which has a major impact on nearly every process taking place in the body.  It is also considered an appetite stimulant. Over-consumption of artificial dyes such as Red #40 are linked to chronic diseases and should be avoided as much as possible.

The good news is, there are several drink options that can replace the scary ones.
There is also a good deal of research on when kids should consume such beverages.

Personally, I really appreciate the approach of Dr. Sears in his article about kids and athletics as it relates to nutrition and hydration. Click on the following link to see my top 5 sports drinks as well as a summary of Dr. Sears’ advice on maximizing your child’s physical performance.

Top 5 Sports Drinks

Water-Simply the best choice. Can’t go wrong here.

Vitamin Water 10®- My personal favorite. Sweetened with Stevia.

Vitamin Water® -Yes it has sugar, but for intense exercise it is a much better all-natural            choice over Gatorade®.

Honest Kids®- Drink pouches that taste great and have less sugar than the average juice pouch. Plus I like the story of this company

Orange Juice or Apple Juice– 100% juice only

Click here to read Dr Sears sports nutrition advice for kids.

Summary of Dr. Sears’ tips

1. Water is absorbed more rapidly than any other liquid, but once you begin adding stuff to water, the absorption slows. 

2. For high endurance exercise lasting longer than 90 minutes, you will probably need an electrolyte type drink with a blend of sugar and salt. (ie. Vitamin Water). 

3. Avoid carbonated drinks. They cause bloating.

4.  It is better to drink liquid calories vs solid food during exercise for absorption purposes.

Best of health to  you and your munchkins,Nicole Stepanian, Co-Founder of MyNutritionStore.com


A New Year for Healthier Kids

January 14, 2010

Kids Food PyramidHappy New Year! As we begin 2010, or any “new” year for that matter, we are motivated to intensify our exercise and begin a healthier diet.  There is a resolute energy surrounding us, as fitness centers overflow and media advertisements motivate health and change.  I say, let’s take it a step further and seek to make  small changes throughout the year that can have a lasting impact on the health of our entire family, especially our children.

In December, I received a tremendously inspiring e-mail from a friend at my children’s school.  I would like to share it with you and also answer a question Amanda asks in her letter regarding daily dietary recommendations.  As I have mentioned before, there have been many years along my nutrition journey when it seemed like I was such the odd “mom” out where food is concerned. It is with great joy that I observe so many families researching nutrition and changing the way their children eat….and drink. One in three children are considered overweight or obese in America. The new year is the right time to make the necessary changes to ensure our family’s health and wellness, and to avoid becoming a statistic.

A letter from Amanda.

I feel wonderful Nicole! Seriously, you and your kid e-mails have been such an inspiration for my family. I knew there were nasty things in all of our food products, but I guess I never “had the time” or figured, “I have been eating this stuff all along and I’m fine.” But now, as I learn what is in these foods, I have pretty much looked up every ingredient that sits in my kitchen pantry and have thrown away half of it.  I now know how horrible all the convenient, healthy, and delicious things I have been feeding my family are. My family thinks I have gone mad sending them e-mails or calling them about things to STOP EATING such as hydrogenated oils!!!! Oh my gosh!! Now I shop organic about 90% and spend my time at places like Trader Joes or Sprouts! I really have taken a liking to getting my family healthy and on track.  So with all of that said, THANK YOU!  It’s scary that these things aren’t more known and that schools and more parents aren’t educated to help our kids.

I have one question:  What are the daily amounts of sodium, fat, calories, protein, and carbohydrates recommended for children?

Thanks again,


Recommended Daily Allowance for Children

The Mayo Clinic has the most comprehensive and easy to understand chart of the nutrient breakdown for children. It separates by age, as well as gender. Check it out…

Kidshealth.org  also shows a food pyramid for children based on the USDA Food Pyramid.  

These guidelines focus on 4 to 13 year olds. However, it is fairly easy to figure amounts for 2-4 year olds by reducing the 4-8 year bracket accordingly.

Grains – Best choices come from whole and/or sprouted grains. These include 100% whole wheat, brown rice, sprouted bread/tortillas such as Ezekial, and oatmeal.

* 4- to 8-year-olds need 4–5 ounce equivalents each day.
* 9- to 13-year-old girls need 5 ounce equivalents each day.
* 9- to 13-year-old boys need 6 ounce equivalents each day.

One Serving Equals:

1 slice of bread

½ cup of cooked cereal, like oatmeal

½ cup of rice or pasta

1 cup of cold cereal

Vegetables – Mix up your colors. The color of the veggie says everything about which vitamins it contains. The more intense the color, the higher the vitamin content.

* 4- to 8-year-olds need 1½ cups of veggies each day.
* 9- to 13-year-old girls need 2 cups of veggies each day.
* 9- to 13-year-old boys need 2½ cups of veggies each day.

Fruits –  Organic when possible..especially apples, grapes, and those with softer skins for pesticides to permeate.

* 4- to 8-year-olds need 1–1½ cups of fruit each day.
* 9- to 13-year-olds need 1½ cups of fruit each day.

Milk and Other Calcium-Rich Foods– Hormone rBST free when possible. Who wants to consume dairy products from cows who have been pumped up with growth hormones? Early puberty in children is being linked to the higher levels of hormones in the dairy and meat our children are eating. (Even Starbucks has gone rBST free with their dairy products)

1 cup lowfat milk

1 cup lowfat  yogurt- be careful with aspartame sweetened versions.

String cheese

1 cup cottage cheese

4- to 8-year-olds need 2 servings of  calcium-rich foods each day.
* 9- to 13-year-olds need 3 servings of  calcium-rich food each day.

Meats, Beans, Fish, and Nuts-Keep cured meats and red meats to a minimum.

1 ounce of meat, poultry, or fish

¼ cup cooked dry beans

1 egg

1 tablespoon of peanut butter

½ ounce (about a small handful) of nuts or seeds

* 4- to 8-year-olds need 3–4 ounce equivalents each day.
* 9- to 13-year-olds need 5 ounce equivalents each day.

I wish you a happy and healthy New Year!

Nicole Stepanian, Co-Founder of MyNutritionStore.com

Reduce Holiday Stress for Kids

December 17, 2009

The holidays are in full swing, and our kiddos are buzzing with excitement. We, the parents, are in the midst of decorating, shopping, and party planning, often at a frantic pace. The good news is, while our kids take a break from school and homework, it may actually be the perfect opportunity to promote a peaceful and relaxing environment at home. The serious news is, according to experts, our kids really need it.

Scientific research is mounting in the area of sleep deprivation, increased anxiety, and depression among adolescents and teens. Several factors are known to contribute to these concerns. They include intense academic responsibilities, an abundance of sports and social activities, and an increase in over processed fast foods. In addition, excessive use of technology (ie, TV, computers, cell phones, and mp3 players) also plays a key role in elevating these health risks.

A recent article in Science Daily notes that, “Lack of sleep and increased use of caffeine products can lead to obesity in adolescents. Inadequate sleep combined with increased electronic screen time and caffeine intake may have negative implications for adolescents’ health, psychosocial well-being and academic performance.”

While most research relates to adolescents and teens, I found it compelling in relation to younger children as well, because they are extremely influenced by television, video games, and the direct marketing of junk food.

The following tips were compiled by reviewing expert advice for the development of happy, well-adjusted children and families. I believe most of the tips are based in common sense, and serve as a reminder for us to “take more time” and “go back to basics” when we can.

1) Laugh more! Did you know it takes approximately 15 facial muscles to laugh? Laughter is scientifically proven to reduce stress. Kids are by far the best gigglers ever!

2) Move more! Exercise is a critical tool for stress reduction and actually promotes a more restful night sleep.

3) Less caffeine for kids. None would be even better. Check out ABC and Kids Health.org  for more info on the dangers of kids and caffeine.

4) Nutrition is key. Food has an amazing ability to destroy or to heal the body. There is a plethora of research behind the effects of nutrition on the brain. I have been fascinated by several studies done in prisons, comparing the incidence of violence and the positive effects proper nutrition has had on inmates. Check out Bad Nutrition Affects People Psychologically and Link Between Junk Food and Violence.

5) Catch up on some ZZZZ’s. The center for disease control suggests the following formula for kids and sleep. Keep in mind, the average 5-12 year old does not get nearly enough sleep on a regular basis. Stress, anxiety, poor learning, increased sugar cravings, and obesity are linked to sleep deprivation.

  • 1-3 years old require 12-14 hours per day.
  • 3-5 years old require 11-13 hours of sleep
  • 5-12 years old require 10-11 hours sleep
  • 12-adult require 8-9 hours per day

6) Less TV, texting, and computer… more family time. Experts agree that technology is responsible for a significant reduction in verbal communication among families. This is a serious concern, since children today are faced with greater stress factors than ever. Consider holding a “just-checking” conference with your kids. Many parents have suggested driving in the car is a great time to spark up a conversation with our kids. First things first, we have to get them to unplug the iPod®.

We are in the midst of the season known for peace and joy. It is easy, however, to become overwhelmed and exhausted. My wish for all of our families is that we would find (make) time to reconnect and re-energize with one another. The smallest of changes can make a grand difference.

Many blessings to you and yours.
In health,

Nicole Stepanian, Co-Founder of MyNutritionStore.com

Science Says….Kid’s need these supplements

December 10, 2009

Tree Climbing is an excellent way to burn off energy!As parents, we do our best to feed our kids balanced meals each day. Ideally, we would offer protein, fruits and veggies (live food), low-fat dairy, and healthy grains. The ultimate goal would be achieved if our children actually consumed such gracious offerings. Unfortunately, what often happens is beyond our control- trading cookies and candy at school, half-eaten sandwiches tossed away, and the famous green bean sneak to the faithful pup under the table.

When we consider the factors of today’s busy family lifestyle and the reality that kids are simply picky, it becomes clear that we must bridge the gap between what our kids eat and what they “should” eat. We also have to be aware of the quality of food- for example, the soil our produce is being grown in (which reduces the vitamin/mineral content of fruits and vegetables) and the hormones given to milk cows, beef and poultry.

 There are many children’s supplements on the market today. I sincerely believe proper use of specific supplements for kids can make a significant difference in their overall health and learning abilities. 

After over 17 years of studying nutrition and researching the value of specific nutrients, I would like to share my list of top 5 children’s supplements, i.e. supplements that are specially sized and produced for children.

My Top Picks for Children’s Supplements

1) DHA-Omega 3 – Scientific studies clearly show that adding Omega-3 Fatty Acids from Fish or Fish Oil Supplements in your child’s diet can greatly improve your child’s focus, mood, learning capabilities and behavioral attitude.   This is considered a vital nutrient for children and adults.  My  favorite brand- Nordic Naturals® 
Check out this Nordic Naturals chart showing which product is best for your kids.

2) Probiotics  – Support the digestive system, which is the key to immunity. Probiotics replace bad bacteria with healthy bacteria.  Essential supplement, especially when antibiotics have been taken.
My favorite brands- Jarrow® (good overall product), Probiotic Science® (no refrigeration necessary & easy to swallow), Kidzyme® (has enzymes, FOS, and probiotics)

3) Vitamin D – The science is overwhelming in support of kids needing approximately 400 i.u. of Vitamin D per day for healthy bones and the prevention of serious diseases such as cancer.  Read the recent study that links vitamin D deficiency to several health risks for children.

My favorite brands- HeroNutritionals (mostly gummies but kid’s love them), Carlson labs, Country Life

4) Multi-Vitamin/Mineral Formula- Recommended by pediatricians for well balanced nutritional tool.
My favorite brands-  Perfect Kids®(phenomenal product if kids can swallow), Yummi Bears® (A little sugar, but better than nothing..super yummy), Dr. Sears Little Champions®

5) Fruit & Vegetable supplement(antioxidants)  I have worked with the company Juice Plus® for years and I am continually impressed by the thousands of published medical studies that have been done proving the value of fruit and vegetable extracts. There are many more like them now, and most products are quality.  Juice Plus® has a gummy version as well as a capsule and chewable version.  Check out the research and see the latest info on their children’s studies.

Other brands-There are now many other companies who have created a fruit/veggie supplement. If your kids have a hard time eating veggies, this is a great option to bridge that gap.
Most of the supplements I have referenced above are ideal for kids who can swallow small capsules and/or little gel caps. These companies usually offer a chewable, liquid, or gummy option as well. 

There are many fantastic companies and products on the market today. I have shared my favorite companies through personal research and kid testing. I am always interested in learning from you as well. If you have other products you would like to share with me, please do.  Also, prices can vary quite a bit between brands. Finally, be sure to consult with and inform your pediatrician of information regarding the vitamins  you choose to give your children.

Best of health to you and your family,  

Nicole Stepanian, Co-Founder of MyNutritionStore.com

Plastic For Lunch?

December 3, 2009

Kids Can Have Fun Anywhere!Certainly we wouldn’t pack our kid’s lunch boxes or pile their plates with little pieces of plastic to fill up on for their afternoon meal, would we? Unfortunately, what may seem like an innocent and oh-so-convenient meal option such as Lunchables® is the next closest thing to serving a plastic meal. A little overstated? Yes. Hopefully, however, after examining the chemical ingredients, fat, sugar, and sodium in this little box, I will have achieved my goal of talking you out of purchasing this product, as well as other nutritionally offensive brands.

Let’s take a quick peek at the dietary information for an average Lunchable®. I will highlight and define a few of the scariest ingredients in this product. Then while shopping, you will be able to spot them in the many other packaged foods on your grocery store shelf, and avoid them like the plastic plague! Before we begin, keep in mind my last article about “live” food and enzymes. What must a product have in it if the meat and cheese don’t even need to be refrigerated? And what does a child’s body go through trying to digest it? Can you believe they label it with the sensible solution banner? Oh, dear. This is really serious stuff. And I chose one of the least offensive Lunchables ® to review.

OM Lunchables



Calories 420
Fat 13 grams
Saturated Fat 7 grams
Cholesterol 45 mg
Sodium 750 mg-
Total Carbohydrates 63 grams
Sugar 45 grams
Fiber 1 gram
Protein 13 grams


Cured Meats & Sodium Nitrate Substances commonly found in cured meats and beef jerky. According to an article from the AmericanCancerSociety.org an increased risk of stomach cancer is seen with diets containing large amounts of smoked foods, salted fish and meat, and pickled vegetables.

August 28, 2009 (CBS News) The World Cancer Research Fund warns that children who eat smoked, salted or cured meats could increase their risk of developing cancer later in life.

Artificial-These are ingredients that are man made using chemicals. Limit as much as possible because the body does not know how to utilize artificial ingredients.

Hydrogenated Oils – Ugh! Avoid at all costs. This is the plastic part. You will find hydrogenated oils in so many products. They are proven to just sit in the arteries and harden like plastic. No wonder the average 12 year old has the beginning stages of hardening of the arteries.

Fruit Juice from Concentrate – Basically, sugar in a bag. There is just no nutritional value here. An apple would be a remarkable replacement.

Clearly, I have used Lunchables® as the poster child for scary foods, but there are many other products to be aware of as well. The following ingredients are also on my list of top terrible teasers. Never fear, however, because there are some terrific trade-able tools you can use to make your tikes happy at lunch time. (Don’t mind my “T” frenzy.)

Top Terrible Teasers to AVOID

MSG (glutamates) -Proven to be toxic to the brain as early as the 1950s, stimulates appetite, and is linked to obesity. Be aware Monosodium glutamate has many other names. Mostly found in salty foods and snacks. See this link to find out more. http://www.truthinlabeling.org/hiddensources.html

Aspartame or Sucralose– Another brain toxin, stimulates appetite. You will find this in gum, candy, drinks, cookies..etc.

Hormone laced meats, dairy, and eggs – Believed to create excessive estrogen and early puberty.

High Fructose Corn Syrup (HFCS)- Avoid like the plague. Proven scientifically to increase fat boosting hormones and wreak havoc on the endocrine system.

After reading this, you might think, “Wow, what’s left to feed my family?” Understanding the information above can be so overwhelming to people that they might choose to remain uneducated. I have gone through phases when I didn’t even want my kids to attend birthday parties because I was so frustrated by the foods that would be served. The reality is, your children will probably eat these foods from time to time, but what you do at home on a daily basis can have a huge impact on their overall health. Now, the good news is, there are other options. If we all learn together and share this information, I believe we will start to see even more alternatives being offered.

Terrific Tradeable Tools for Snacks and Lunches
All of the following ingredients can be found at health food stores and are usually made without scary chemicals. Do be careful with the MSG though and review the hidden names.

  • Trail mix –homemade with raw almonds, mini pretzels, cereal, and even organic chocolate chips. Create your own blend.
  • Tortilla chips- Sometimes I even send a little plastic container with salsa.
  • Cheese puffs-YES..they make a healthy version!
  • Boars Head Turkey – Ovengold turkey has no nitrates..awesome meat! (my kids love it when I wrap a little pickle in turkey and put a toothpick in it)
  • Salami Cheese Crackers -Applegate Farms® as mentioned before has a nitrate free organic salami.
  • Peanut Butter Crackers – Only homemade with all natural peanut butter or the mini Late July® brand.
  • Popcorn-Many healthy versions.
  • Horizon yogurt tubes- I freeze them, so they are defrosted by lunch time.
  • Organic(hormone-free) cheese sticks- Many options
  • Whole grain bagel -With organic cream cheese- kids love this.
  • Granola bars- Cliff®, Odwalla®, and some other health food versions(avoid the typical brand name with a boat load of chemicals and ingredients you cannot pronounce)
  • Drinks- I have a few favorites, but none of them beat water. Keep in mind eight ounces of fruit juice contains nearly 6 teaspoons of sugar. If your child is just “not” prepared for the switch, again, review some healthier 100% juice options and organic chocolate milks from your health food store.
  • I do like- Vitamin Water® 10 (sweetened with Stevia), Honest Kids®, and Hansen’s Junior Juice or Organic Juice Water. For the occasional soda alternative check out Zevia® It’s my latest favorite find (not the orange flavor though..yuk) Go to Zevia.com to review.

I recommend visiting your nearest health food store to see the vast array of healthy options for your kids and you as well. I have also seen many of these products at Costco® and other local grocery stores.

One step at a time will go a long way in making the positive changes our families deserve.

Best of health,

Nicole Stepanian, Co-Founder of MyNutritionStore.com

Nicole Stepanian, Co-Founder

It’s alive!

November 19, 2009

How to help your kids eat live foods

Riding Bikes is a great way to burn extra energy and fight childhood obesityIt may sound like a very strange suggestion, “Eat Live Food”, but in reality this is an easy assignment, and one of the most important things you can do to ensure your child’s health and well being. Alive means raw and raw foods contain enzymes which are critical for breaking down food. Our bodies know exactly what to do with foods that are alive.

Consider for a moment the difference between an apple and Cheetos®. When your child eats an apple for a snack, his or her body will not need any extra energy to digest this amazing little round thing, because it contains enzymes and fiber.  It’s alive. Therefore, it digests itself.  Switch to Cheetos®, which contain Partially Hydrogenated Soybean Oil,  Artificial Flavors, Monosodium Glutmate, and Artificial Colors (Including Yellow 6), to name a frightening few ingredients. (Truly, we could spend hours and pages discussing the nutritional dangers of such chemicals.) What must a child’s body do to digest this type of food? If you recall in my earlier message, the immune system is housed in the digestive tract. The smallest change in our children’s diet can have a profound impact on their overall health.

So what can we do as parents to make a positive difference?  The easiest way to implement the “live” food concept is to include one raw food with every meal your child eats.  For example, fresh fruit in the morning with breakfast. (Side note: eating the fruit first can increase digestion).  Carrots, sliced cucumbers, or grape tomatoes go great with lunch, and salad, sliced red peppers, or raw broccoli are perfect with dinner. Ok, lightly steam the broccoli if you must.  Also consider offering fruits and veggies along with other healthy snacks when your kids have friends over. It is amazing how kids will simply eat what is available without complaining, whether it’s Cheetos® or sliced apples. 

Your Friend in health,
Nicole Stepanian, Co-Founder of MyNutritionStore.com



My Personal Top 5 Food Companies for Kids…and parents too!

All of these products can be found at your Local Grocery Store, Whole Foods, Sprouts, and Mother’s Market (or your local Co-op)

1.       Amy’s  organics– soups, mac n’ cheese, frozen dinners. Great stuff without the junk!

2.       Odwalla– great granola bars with balanced nutrition and ingredients you can understand.

3.       Applegate Farms– all natural hormone-free frozen sausages, chicken nuggets, and turkey burgers.

4.       Barbara’s Bakery– complete line of delicious cereals, crackers, cookies, and granola bars sweetened with fruit juice and zero artificial ingredients or hydrogenated oils. 

5.       Trader Joe’s –fantastic sprouted bagels, healthier versions of cheese puffs, desserts, and many other all-natural products.  Plus great prices!

Below is a list of foods divided into the top brain builders and brain drainers created by Dr. William Sears.  The good news is, there are many choices for building healthy brains.

Kids Brain Food

Family fun healthy photos wanted:

If you have a great picture of your family or kids that shows them being active or eating healthy, and you would like to share them with us for use on a featured weekly message, please send them to me AskNicole@MyNutritionStore.com.  We will then send you a quick disclaimer which allows us to use the photos on our site.

Passion For Kid’s Health & Wellness

November 11, 2009

MyKidsNutrition® is a registered trademark of the company Jim and I founded (MyNutritionStore.com), and I will create each message around the MyKid’sNutrition® theme. I would like to invite you sign up for this weekly e-mail, as well as send me any specific questions or concerns you may have about your children’s health.  Don’t worry, I won’t tell you that your child can never eat another chocolate cupcake at a birthday party. Who wants to hear that?

Nicole Stepanian, Co-Founder MyNutritionStore.comI will, however, share my favorite recipes, tell you which foods are equivalent to eating plastic, which supplements I like best for children, and the latest scientific research on kid’s health.

It is truly my goal to inspire positive change among families through nutritional education. I encourage you to sign up for the MyKidsNutrition® weekly e-mail.  While I plan to inspire and not depress you, I believe it’s important to take a look at current statistics below regarding our children’s state of health.

Alarming Statistics of Childhood Obesity

  • 30% of children aged 2-19 are considered overweight or obese and it has been estimated that 1 in 3 children born in the year 2000 will develop diabetes in their lifetime!
  • Americans are now spending over $140 billion on fast food each year
  • Over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years
  • 13.9 percent of children two to five years of age, 18.8 percent of children six to 11 years of age, and 17.4 percent of adolescents 12 to 19 years of age in America are obese
  • An as-yet-unpublished study led by Dr Geetha Raghueveer, from the University of Missouri Kansas City School of Medicine, was presented at the recent American Heart Association conference in New Orleans. The researchers found that the artery walls of obese children and teens, or those who have high cholesterol, are as thick as artery walls in the average 45-year-old.
  • “The prevalence of overweight among adolescents in the United States has nearly tripled in the past two decades… Type 2 diabetes, previously considered an adult disease, has increased dramatically in children and adolescents. Overweight and obesity are closely linked to type 2 diabetes.”  – U.S. Surgeon General
    *Statistical References for Childhood Obesity can be found below

Don’t Forget to send your questions to our MyKidsNutrition Blog: AskNicole@MyNutritionStore.com


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