Healthy Diet During Pregnancy – Meal Plan Included!

What should you eat during pregnancy? Afraid of terrible cravings? Or worse yet, gaining too much weight? Here is an overview of healthy diet during pregnancy!

You are going to gain an average of 20-35 pounds no matter what. And it is not unusual for women to gain even 45. A friend of mine who is vegetarian, she gained that much and she is tall and very skinny. I don’t think you can really control too much of the weight gain to the pound, but you can control if you will gain 40 or 60 pounds. And this of course is done with a healthy diet during pregnancy.

Your body needs sources of protein, carbohydrates, calcium, iron, vitamins, folic acid, and even some fat found in peanuts, whole milk and meat.

So if you eat these items, your body will be getting the desired nutrition’s:

• Milk
• Yogurt
• Cheese
• Green vegetables
• Beans
• Lean meat
• Fish
• Cereals
• Peanut butter (not if you are allergic)
• Brads
• Bananas
• Tomatoes
• Carrots
• Spinach

So here is a sample of a healthy diet during pregnancy meal plan:

Breakfast

Milk with Cereal

Snack

Bananas

Lunch

Lean Meat, potatoes, and Spinach Salad with whole grain bread

Snack

Carrots

Dinner

Fish with rice, and Green Vegetables salad

Desert

Small Bowl of Fruit Salad

The point is, do not over eat! If you do over eat, you are going to gain more weight. If you gain too much weight you will struggle with losing it.

Make sure you also add a good exercise plan, such as fit during pregnancy plan. This way you will also keep the figure you want, and will probably drop the extra weight within 2 months but only if you follow a healthy diet during pregnancy.

If you need a list of safe scratching exercises that reduce the back pain discomfort, read this free guide.

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You should also observe an athlete’s healthy diet and discover how it could benefit you. Or you could follow a healthy vegetarian diet for overall well-being.

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Paleo Diet For Athletes – 3 Tips For Using Diet to Improve Your Performance

The majority of human body chemistry and physiology is optimized for conditions that existed before the advent of agriculture more than 10,000 years ago. Although human society has advanced dramatically since then, genetically, we are identical to the humans of that time. A Paleo Diet takes that fact into consideration, without ignoring what we have learned about nutrition in the modern age. Athletes on the Paleo regimen have reported being able to train harder, feel healthier, and experienced increased energy, and for good reason – the Paleo diet works.

Here are some tips on how to use a Paleo diet to your advantage:

1. REMOVE pasta, bread, rice, and potatoes from your diet. Starchy foods are great fillers and became "staple" foods after the agricultural revolution because they were cheap and easy to grow, and could support a larger population. However, they are notorious for lacking in nutrition, and the body easily converts this food into fat.

2. DO eat fresh fruits, vegetables, nuts, seeds and meat. For the same reasons you don’t want to eat bread, rice, and pasta. Nutritional value in these foods are much higher, and your body uses the vitamins and proteins contained in these foods specifically during and after physical exercise.

3. DO cook your food. The Paleo Diet is sometimes mistakenly lumped with raw foods diets. They are not the same thing, and will not achieve the same goal. And yes – paleolithic man cooked his food. Cooking will process the food and help make it not only more palatable, but easier for your body to digest.

Want to learn more? Find more tips on Paleo diet for athletes, and some great deals on Paleo cookbooks at http://www.paleodietforathletes.com

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Paws And Reflect… Paleo Diet…

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Turning Vegetarian For Overall Good Health

Vegetarianism has gradually made its way to be the ultimate Healthy Diet trend today. With a continuously rising popularity vouched for by many celebrities and health-enthusiasts worldwide, vegetarianisma diet which consists mainly of plant-based food sources that may or may not include dairy products and/or eggshas actually been practiced ever since. To date, its popularity is backed up by the many proven reasons, all of which contribute to overall good health. Get to know what these are by reading the facts below.

Better health as translated through a decreased risk of the following serious diseases: coronary artery ailments, lung and colorectal cancer, gallstones, kidney stones, diabetes, obesity, diverticulitis, rheumatoid athritis, renal diseases, osteoporosis, dementia, and high blood pressure. There exist claims that adopting a vegetarian diet can even actually cure such diseases.

Based on a statement released by the Journal of American Medical Association in 1961, acquiring a vegetarian diet has been identified to effectively prevent 90-97% cases of cardiovascular disease.

It is said to work efficiently in deterring Type 2 diabetes because it is likely to raise a person’s consumption of fiber and complex-carbohydrates, which are necessitated by the body for better insulin management.

Since we usually get our fill of antioxidants and vitamins from fruits and vegetables, adopting a vegetarian diet ensures that we do not run out of these nutrients, which keep up our defenses from sicknesses. Moreover, these nutrients have also been proven to promote a healthier, more radiant complexion.

Once you turn vegetarian, you no longer have to worry about your bad cholesterol level. Because the latter is commonly found in meats, a totally meat-free diet means that any health risk pertaining to it would not apply to you anymore.

Becoming a vegetarian means that you are consuming less chemicals (especially if you wash your veggies well before eating or opt for organically grown ones) which are usually used in processing and preserving meat, meat products, or meat by-products.

According to the study of Dr. Dean Ornish of the University of California (1990, British Medical Journal report), adopting a vegetarian diet can help unclog the arteries for heart disease patients. < 1000 br />
With the prevalence of dubious processing techniques, which include hormone injections on meat products, eating only veggies and fruits helps promote your peace of mind because you don’t have to bother about suffering from the ill-effects of the former.

Have you noticed how lethargic or sleepy you feel after eating a heavy meal composed of meat dishes? When you become a vegetarian, you are assured of getting none of the drowsy side-effects that come with eating meat. Plus, you get an added bonus in the form of an energy boost since your body does not consume as much energy in digesting veggies and fruits as it does with meats.

Meat consumption has been pointed out as one of the factors that ups a person’s risk of acquiring lethal diseases such as breast and colon cancers, strokes, and heart disease. By adopting a vegetarian diet, you automatically lower your risk of coming down with the aforementioned illnesses.

By: Felicity Maris Modesto

Article Directory: http://www.articledashboard.com

Felicity Maris Modesto is a content writer/editor and visual artist with a passion for topics delving on health and self-improvement. She is interested in the emerging online pharmacy industry. For more information about online healthcare and www.buypharmacyonline.ca/tramadol.html‘>tramadol prescription, please consult www.buypharmacyonline.ca/tramadol.html

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Athlete’s Weight Loss Plan

Many athletes struggle with weight loss, especially as they get older. Whether you are an Olympic hopeful or a weekend warrior, competing at the optimal weight will enhance your success on the field or court. Not to mention the confidence boost from looking your best!

But where to start? If you are in training you have a healthy appetite. And the last thing you want is to risk losing muscle. So fad diets are not an option. You need an eating plan that provides plenty of energy for your workouts and practices.

What if I told you there was a diet that would not only drop you to a peak performance weight but also super-charge your immune system? After all, avoiding sickness and recovering quickly from injuries that can interfere with your training is critical. Not to mention preventing the killer diseases of our time like heart attacks, cancer, and diabetes.

Would you be willing to try this way of eating? You’ve probably heard talk at the gym or in the locker room about protein powders, low carb diets, supplements, and weight loss shakes. Maybe you’ve even tried a few. But you never really lost the weight and you can’t stick to these plans can you? No they are not the answer.

The right way to achieve optimal athletic performance and a healthy weight is to adopt a whole foods, plant-based diet. Get as close to nature as possible. Avoiding chemical additives and preservatives will allow your body maximum absorption of critical nutrients. Purify your body of these alien substances clogging your cells and the fat will eliminate as well.

Maybe you are saying, hey that makes a lot of sense. But what in the world do I eat? The good news is if you stick with the foods that your body craves, you can eat lots of food and still lose weight. You will gain lean muscle faster by eating primarily fresh fruits, vegetables, and whole grains.

That doesn’t sound like what you’ve heard in the gym? You thought protein from chicken and even steak was crucial? NOT!! Did you know 100 calories of steak has 6 grams of protein and 100 grams of broccoli has 11 grams of protein? It is possible to get plenty of high qualify protein from a vegan diet.

So what do you eat? Doesn’t a hearty breakfast like oatmeal with sliced bananas and walnuts sound filling? How about a huge plate of stir-fry vegetables with brown rice for lunch? Oh and you can even have as much fresh fruit as you want for dessert.

Start dinner with a large salad. And we mean large. If you think salads are boring it’s because you don’t put enough variety into them. Take your pick among romaine or spinach leaves, red bell peppers, cucumbers, roma tomatoes, celery, bean sprouts, jicama, the list goes on. Experiment! Follow that up with whole wheat pasta with mushrooms, zucchini, and onions. How about baked apples with cinnamon for dessert? Or fresh strawberries and blueberries. Doesn’t all that food sound more filling than a lame protein shake?

You will be hooked once you realize how much you can eat and still lose weight.

Don’t believe me that your athletic performance will benefit? You’ve probably heard that some professional athletes are vocal and committed vegetarians. Examples include Tony Gonzalez, pro bowl tight end for the Kansas City Chiefs, and Martina Navratilova who won Wimbledon tennis titles into her 50s.

Skeptical about being strong on a vegetarian diet? Other vegetarian athletes include Stan Price, world record-holder in the bench press, Ruth Heidrich, three-time champion in the grueling iron man triathlon, and Carl Lewis, the Olympic track star. There are countless others. You get the point.

What do you have to lose? Other than the weight of course. If you have had difficulty sticking to diets before, and who hasn’t, why not give this a try? It’s free, you can eat a lot, and there is no tedious calorie counting, measuring portions, or buying expensive prepackaged food.

After a week on this diet you will be amazed how good you feel. Suddenly all of the digestive issues you have will disappear. You will have more energy for workouts. You will sleep better and recover faster. Your skin will be radiant. You might even look younger. Friends will start to ask what you are doing differently. And before long your athletic performance will shine. Who wouldn’t want to be faster, lighter, and stronger? Give this diet a try. Lose the weight and recapture your glory years.

About the Author:

by Diane Gilabert
http://www.lose-weight-for-life.com
Your site for permanent Weight Loss and vibrant Health.

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What Does a Healthy Diet Consist Of?

Losing weight seems to be a national past time for most people. I for one, never really worried too much about my weight. My diet seemed ok and my exercise regime was pretty impressive. As life progressed and my levels of responsibility started to increase i.e. work, family, my "healthy" regime started to take a back seat.

I knew that I could find the time if really necessary, but procrastination finally led to a shift in my weight. All of a sudden I started to put weight on. At first it was just a few inches here and there, then it started to become cumulative and before I knew it, I was considered obese – ouch!

The time had come to give my health top priority – but how? I was not prepared to use a quick fix, fad diet, such as carbs or protein or nicotine etc etc. The plan was to lose the weight and keep it off, with a measured degree of discipline and common sense.

After weeks of dedicated research and some false starts, I finally settled on a tried and tested formula of:
Burn more calories than you consume – through healthy eating and exercise.

The answer lay in following a Mediterranean diet. I’m pleased to say that the weight came off, I love the food that I now eat and the summer holiday on the beach is no longer scaring me silly.

The following are some simple tips that will help you get started:

Eating healthy nutritious diet" height="204" src="http://dietdownlow.files.wordpress.com/2008/05/weight-loss.jpg" width="255" />

1) Learn how to read food labels. You need to be able to understand the difference in calorie content between proteins, fats and carbohydrates and then be able to do the maths.

2) Find out how many calories you burn everyday with your daily routine. Are you desk bound?

3) Understand portion control. It is so easy to over eat, so try and control what you put on your plate and chew before you swallow. People that eat too quickly tend to put on weight.

4) Finally, make sure that you are aware of any psychological issues you may have with food.

If you’re serious about keeping the weight off and have consulted your doctor prior to starting any diet then visit healthydiettoday.info to learn more about following a Mediterranean diet to lose weight healthily and safely.

Article Source: http://EzineArticles.com/?expert=Michael_Luther

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3 Healthy Recipes From the Blender

Eating healthy can be very simple if you have a good game plan, the desire to look and feel good, and a good blender! With the right amount of protein and essential nutrients, a simple shake from the blender can fill you up and keep you energized the entire day. Here are some of my favorite health-conscious ways to use the blender:

1. BlueNana – Blueberry, banana, flaxseed, plain fat-free yogurt. Don’t add any preservatives, sugars, or anything else that can turn this healthy masterpiece into a fast-food, preservative-laden beverage. When this one hits your lips, you will see exactly how delicious a healthy treat can be. Say goodbye to candy bars and high-sugar protein bars- say hello to natural fruits and healthy choices!

2. Sweet Tooth- vanilla extract, peanut butter, flaxseed, plain fat-free yogurt. Even a sweet-tooth temptation can get away with a healthy blender recipe! Be sure to use low-fat peanut butter, and just a few drops of vanilla extract. The flaxseed and fat free yogurt are both icing on the cake for this sweet yet healthy blender treat.

3. Healthy Protein Blast – Strawberry, blueberry, granola, flaxseed, plain fat-free yogurt, whey protein. For those who workout intensely, lack sufficient protein from eating meats and fishes, or those who need an added spike to their day- the protein blast is a great way to get YOURS! Feel free to add or subtract fruits, but this particular combination seems to mesh together nicely.

Flaxseed, the new wonder-food is high in Omega-3, known as the good fats. It has been known to lower cholesterol, fight heart disease, and even help prevent breast cancer. Read more on WebMd about the true powers of Flaxseed: www.webmd.com/diet/features/benefits-of-flaxseed.

3 Year U.S. Secret Service Veteran, Author and Speaker Jeff Hopeck has dedicated his life to helping people eat healthier- without cutting out the fun! Access thousands of FREE recipes, snacking tips, and exercises by visiting [http://www.healthyhabitsblog.com/]

Article Source: http://EzineArticles.com/?expert=Jeff_Hopeck

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The Importance of Organic Food in a Healthy Diet

A few years ago, in a sudden wave that overtook the country, Organic became the IT thing. Celebrities touted an organic diet; designers switched to using Organic fabrics to fashion their creations; and Farmers markets were suddenly ‘the place’ to shop at.

For some, following this new trend seemed to be the right thing to do. For others, it may have taken a serious turn of events in their lives that lead to them switching to an organic lifestyle. Or it may have been that they read about it and wanted to learn more. Whatever the reasons, today they are more and more people switching to this healthier way of living; and its benefits can be seen by both sellers who are of course making a profit, and consumers, who are getting a wholesome, healthy diet, be it at a slightly higher price.

So, why organic and will it help?

Organic refers to food that contains no preservatives, no added chemicals, fertilizers, coloring or additives and is not genetically modified. With regards to meat, the animals are reared without any antibiotics or growth hormones.

The benefits of an organic diet are numerous. To name a few:

1. Organic food contains lower levels of pesticides – Up to 70% of pesticides which appear in conventional food are banned in the production of organic food.

2. Organic food does not have any synthetic additives- They do not have artificial food colors and flavors, preservatives, nitrates and sulphites, artificial sweeteners or monosodium glutamate (MSG). Food is preserved and sweetened naturally using substances such a honey and grape juice.

3. Organic food has significantly higher levels of nutrients – Depending on the choice of produce, organic food is shown to have higher amounts of salicylic acid and more Vitamin C, iron, calcium, magnesium and phosphorous.

4. Organic livestock production does not use antibiotics or growth hormones- In a lot of cases, antibiotics or growth hormones are injected into cattle to make them larger, fatter and hence deliver more meat. In organically reared cattle, they are allowed to grow and develop at their own pace, and without any synthetics injected into their system.

5. Organic food is free of Genetically Engineered (GE) ingredients – Organic farmers do not use GE seeds or irradiation methods. Instead crop rotation and use of natural compost produces a richer soil in which to grown and harvest their produce.

And so, should you go organic? The answer is a definite yes. If price is an issue, then it’s best to start with selecting those items that are used on daily basis- milk, meat, bread, eggs, fruit and veggies, and then gradually ease into a fuller lifestyle as and if and when you can afford to.

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Here are a couple helpful videos to get you started and on your way to Eating healthy organic food you can be proud to say you grew yourself.

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How to Set Up an Easy Diet Plan

When you think of losing weight, does the image of choking down raw carrots and celery followed by a tall glass of water come to mind?

Dieting does not have to be this way. You can create and follow an easy diet plan that is suited to your needs. You do not want to starve yourself, and risk losing your focus in everyday life.

An easy diet plan can consist of many different types of food. The trick is to eat them in moderation. You cannot gorge yourself on fried food and still achieve the weight loss goals you have set for yourself.

The success of any easy diet plan relies on your determination. Setting weight loss goals is good, but if you set your goals too high, and cannot attain them, you will ultimately fail.

Medical experts believe that no matter the type of food that you eat, you need to take your time in eating it. This gives your body the time it needs to recognize when your stomach is full. Often, using this easy diet plan method will have you leaving the table with food still on your plate.

A lot of people who are overweight do not plan their meals. They pick up dinner on their way home either at a fast food place or a convenience store. This leads to poor dietary habits and ultimately weight gain.

Planning your menu for the week and then shopping for it is an easy diet plan method that will not only help you lose weight, you will also feel healthier.

You have heard all of your life, “Breakfast is the most important meal of the day”- it really is. When you eat breakfast, metabolic rate is kicked into high gear for the rest of the day. Studies have shown that people who eat breakfast everyday achieve and sustain their weight loss goals more often than those who do not eat breakfast.

Consulting your physician with your weight loss concerns will alleviate any stress you may feel about starting a weight loss routine.

An effective weight loss plan does not have to mean deprivation or back-breaking exercise routines. To discover simple strategies for lasting weight loss and a free book of delicious recipes, be sure to check out my Painless Weight Loss Tips blog at: http://www.painless-weight-loss.com/

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How Does Diet Affect The Anti-Aging Process?

While people roam the world looking for the “quick fix” or the “magic bullet” for combating aging, many fail to realize that the most important ingredient is one that is in our lives multiple times per day: our diet. What you eat is an incredibly important factor for fighting the physical effects of aging. A healthy, balanced diet rich in vitamins, minerals, and anti-oxidants will keep your internal body healthy and will also help to promote healthy, clear skin that will return a more youthful look into your life.

Aging is not only skin deep, rather it affects the whole body. Memory loss, organ problems, decreased brain function, bone and cardiovascular disease, etc., are all compliments of the aging process. When planning out your personal anti-aging process you will obviously want to address all of these issues. Thankfully, your diet is the best way to fight all aspects of aging at once.

While planning out your own anti-aging diet, be sure to target fruits, vegetables, green tea, and other foods that are high in vitamins and anti-oxidants. Anti-oxidants are arguably the most important key for the anti-aging process. Not only do these amazing little parts of our body gobble up unhealthy free radicals in our system, they also help to clear the skin by fighting wrinkles and preventing excess oil buildup that can damage the skin.

Other important vitamins to include in your diet are the vitamins A, B, C, E, and K. All of these vitamins are extremely important in relation to the health of your skin, and therefore the anti-aging process. Researches from dermatologists have proven that each of these vitamins is necessary for healthy skin, so be sure to include healthy amounts of each in your dieting plan.

Next time you are in the doctor’s office or speaking with a dermatologist, speak with them about your desire to eat a healthier diet and what foods would be good for maintaining a healthy body and healthy skin. They can make great recommendations for your personal diet to help get you on the right track.

Combining a Healthy Diet with anti-aging creams such as anti-aging face cream is the best way to fight aging in your life. Anti-aging creams are safe and effective ways for helping to heal and keep your skin healthy and youthful.

Most people have been looking forward to discovering formulas or methods of preserving youth. Anti-aging methods are currently available for everyone in this world. There are several basic ways to practice natural anti-aging which involves pain-less and risk-free procedures. Learn the natural anti-aging guides and tips via http://antiagingreality.com

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Diabetes is one of the deadliest diseases in our society today. One major cause of this is because of people loving sweet and sugary foods such as desserts. Why not make it a habit eating Healthy Foods without sugar. Learn to live without sugar and you’ll realize there are more delicious foods without sugar.

Life Without Sugar – 5 Sugar Free, Quick to Prepare and Healthy Sweet Snack Ideas

Quite a few of our favorite snacks are sweet: chocolate bars, muffins, donuts and many more. They safe our life when we need energy quickly, and they just make us feel good. But an increasing number of people is affected by conditions like diabetes and overweight and therefore need to drastically cut down on sugar.

“A life without sugar – that’s impossible!” you may say. I also thought so. Until I gave this problem a serious thought and did some research. In fact, in our days it’s quite easy to live without sugar and still enjoy the greatness of sweet food. There are plenty of natural sweeteners on the market, most fruits are available during the whole year, either fresh, canned or deep-frozen, and you can find uncountable sugar-reduced or sugar-free recipes.

Here are some healthy snack ideas that can do without sugar added and still are indulgingly sweet:

Snack #1: Fitness Muffins
1. Mix 170 g flour, 1 1/2 teaspoons baking powder, 1 teaspoon ground cinnamon and ½ teaspoon salt in a bowl.
2. In a second bowl, beat 2 eggs, 50 ml vegetable oil, 75 ml low-fat milk and 50 g honey until smooth. Add the egg mixture to the flour mixture and mix well.
3. Add 180 g chopped apple, 150 g grated carrot, 1 tablespoon fine coconut, 40 g raisins and 20 g chopped almonds and mix well.
4. Set 12 paper moulds into a muffin pan and fill them to 3/4 with dough.
5. Bake the muffins in the preheated oven on 180°C for about 25 minutes. Afterwards, allow them to stand in the pan for 5 minutes before taking them out.

I love these muffins for two reasons: Firstly, they are easy and quite quick to make. And secondly, you can keep them in a closed container in the fridge for quite some time. I once forgot about some muffins, and after a month they still tasted as juicy as when I just made them.

Snack #2: Fruity Yoghurt With Almonds
Mix 125 g plain low-fat yoghurt with a handful of blueberries or quartered strawberries and a tablespoon of almond flakes. You may want to add a bit of cinnamon to make it more special.

Snack #3: Fruit Salad With Nuts And Mint
Cut a small apple into bite-size pieces and a small banana in thick slices. Cut a handful of seedless grapes in half. Chop 2 tablespoons of walnuts. Add 2 heaped tablespoons of oats and mix all the ingredients well. Create some exotic flavor with fresh or dried mint.

Snack #4: Banana Pineapple Shake
Cut a small banana in thin slices and blend it in your blender together with 125 ml of low-fat milk and 125 ml pineapple juice (100% fruit juice, unsweetened). It’s heavenly sweet and gives great energy too.

Snack #5: Banana And Oat Biscuits
1. Mash 2 ripe bananas until smooth. Add 1/3 cup unsweetened peanut butter, 1 teaspoon ground cinnamon, 2 tablespoons low-fat milk, 2 tablespoons honey (only if you need to sweeten it, otherwise you can leave it), 2 ½ cups rolled oatmeal and 1/4 cup flour and mix well.
2. Cover a baking tray with baking paper, place teaspoons of the dough on it and bake the biscuits for 10-15 minutes in the preheated oven at 350°C.

All of these snack ideas have no sugar added. Their sweetness comes either from honey or the fruit sugar. Both of these do way less damage to your body as plain sugar would, so you don’t have to feel bad at all enjoying these sweet snacks, even if you want to lose weight. And the great thing about using fruit as a sweetener is that you also get plenty of important vitamins. You see, it’s pretty easy to enjoy sweetness without sugar!

Bettina Berlin is a health professional specializing in healthy nutrition and quick cooking. Eating healthy and thus maintaining a healthy weight can significantly improve your health and help prevent many diseases. Is your life so hectic that preparing Healthy Food often seems impossible? Then visit http://www.elishas-quick-recipes.blogspot.com today and get your FREE fast cooking tips and much delicious quick easy recipes!

Article Source: http://EzineArticles.com/?expert=Bettina_Berlin

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