---
title: "101 Harley Pasternak Quotes - Famous Nutritionist (The 5-factor world diet)"
description: "Harley Pasternak quotes on portable protein snacks, walking‑jog intervals, and sneaking greens into smoothies."
image: "https://sms4smile.com/quotes/wp-content/uploads/sms4s/authors/processed/b170/author-harley-pasternak-5369.jpg"
---

![Portrait of Harley Pasternak](https://sms4smile.com/quotes/wp-content/uploads/sms4s/authors/processed/b170/author-harley-pasternak-5369.jpg)

# Harley Pasternak

(1974)   Nutritionist   Canada

 **101** quotes in **390** categories

A portable snack that needs no fridge or cooking can give you protein on the go. Mixing short bursts of jogging into a walk can boost calorie burn and give you extra energy. He even hides greens in a smoothie so a big kid can enjoy vegetables without noticing.

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Harley Pasternak is a nutritionist from Canada, best known for *The 5-factor world diet*.

## Quick Facts About Harley Pasternak

Born August 6, 1974

Nationality Canada

Profession Nutritionist

Notable works The 5-factor world diet

Known for The Revolution

## About Harley Pasternak

Harley Samuel Pasternak is a Canadian personal trainer, motivational speaker and author who works with many celebrity clients. He co‑hosted ABC’s daytime talk show The Revolution in 2012.

##  Quotes by Harley Pasternak

> [Ignore the scale, and make the process your goal.](https://sms4smile.com/quotes/harley-pasternak/ignore-the-scale-and-make-the-process-your-goal/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Fitness](https://sms4smile.com/quotes/about/fitness/)

[Image](https://sms4smile.com/quotes/i/628/harley-pasternak-5369_fitness_ignore-the-scale-and-make-the-process-yo_240084.png)

> [Walking is the most effective form of exercise.](https://sms4smile.com/quotes/harley-pasternak/walking-is-the-most-effective-form-of-exercise/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/e76/harley-pasternak-5369_effective_walking-is-the-most-effective-form-of-ex_2969834.png)

> [I'm a big sweet potato fan.](https://sms4smile.com/quotes/harley-pasternak/i-m-a-big-sweet-potato-fan/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/2fe/harley-pasternak-5369_big_i-m-a-big-sweet-potato-fan-2861958_2861958.png)

> [I see myself as a problem solver, creating solutions.](https://sms4smile.com/quotes/harley-pasternak/i-see-myself-as-a-problem-solver-creating-solutions/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Creating](https://sms4smile.com/quotes/about/creating/)

[Image](https://sms4smile.com/quotes/i/bf5/harley-pasternak-5369_creating_i-see-myself-as-a-problem-solver-creatin_825057.png)

> [You cannot out-exercise a bad diet.](https://sms4smile.com/quotes/harley-pasternak/you-cannot-out-exercise-a-bad-diet/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/976/harley-pasternak-5369_bad_you-cannot-out-exercise-a-bad-diet-15807_1580724.png)

> [A lack of electrolytes can make muscles sore.](https://sms4smile.com/quotes/harley-pasternak/a-lack-of-electrolytes-can-make-muscles-sore/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/9a2/harley-pasternak-5369_lack_a-lack-of-electrolytes-can-make-muscles_966552.png)

> ['Airplane' was my favorite movie growing up.](https://sms4smile.com/quotes/harley-pasternak/airplane-was-my-favorite-movie-growing-up/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/144/harley-pasternak-5369_airplane_airplane-was-my-favorite-movie-growing-u_263986.png)

> [I got into bodybuilding very young - I was 13.](https://sms4smile.com/quotes/harley-pasternak/i-got-into-bodybuilding-very-young-i-was-13/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Bodybuilding](https://sms4smile.com/quotes/about/bodybuilding/)

[Image](https://sms4smile.com/quotes/i/4ab/harley-pasternak-5369_bodybuilding_i-got-into-bodybuilding-very-young-i-was_85185.png)

> [It's important that we have a global perspective and look abroad and learn from our neighbors.](https://sms4smile.com/quotes/harley-pasternak/it-s-important-that-we-have-a-global-perspective-and-look-abroad-and/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/f96/harley-pasternak-5369_abroad_it-s-important-that-we-have-a-global-per_2716136.png)

> [Most people make the mistake of over-training the biceps and under-training the triceps.](https://sms4smile.com/quotes/harley-pasternak/most-people-make-the-mistake-of-over-training-the-biceps-and-under/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/f1a/harley-pasternak-5369_biceps_most-people-make-the-mistake-of-over-tra_722020.png)

> [Eating breakfast revs our metabolic engines so that they're ready for prime calorie burn all day.](https://sms4smile.com/quotes/harley-pasternak/eating-breakfast-revs-our-metabolic-engines-so-that-they-re-ready-for/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/356/harley-pasternak-5369_breakfast_eating-breakfast-revs-our-metabolic-engi_1430394.png)

> [Lentils, beans, and other legumes, such as chickpeas, are all excellent sources of fiber.](https://sms4smile.com/quotes/harley-pasternak/lentils-beans-and-other-legumes-such-as-chickpeas-are-all-excellent/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/9df/harley-pasternak-5369_beans_lentils-beans-and-other-legumes-such-as_238246.png)

> [There is no such thing as a healthy cleanse. It's the worst thing you can do for your body.](https://sms4smile.com/quotes/harley-pasternak/there-is-no-such-thing-as-a-healthy-cleanse-it-s-the-worst-thing-you/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Body](https://sms4smile.com/quotes/about/body/)

[Image](https://sms4smile.com/quotes/i/515/harley-pasternak-5369_body_there-is-no-such-thing-as-a-healthy-clea_524822.png)

> [Some people might sleep eight hours and wake up exhausted because they're not getting good quality sleep.](https://sms4smile.com/quotes/harley-pasternak/some-people-might-sleep-eight-hours-and-wake-up-exhausted-because/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/2df/harley-pasternak-5369_exhausted_some-people-might-sleep-eight-hours-and_1005743.png)

> [When the biceps become too strong, it brings the shoulders forward and makes for a gorilla-like posture.](https://sms4smile.com/quotes/harley-pasternak/when-the-biceps-become-too-strong-it-brings-the-shoulders-forward-and/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/fdd/harley-pasternak-5369_biceps_when-the-biceps-become-too-strong-it-bri_2620511.png)

> [To benefit your metabolism, your appetite, and your waistline, snacks need to have protein and fiber.](https://sms4smile.com/quotes/harley-pasternak/to-benefit-your-metabolism-your-appetite-and-your-waistline-snacks/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/d87/harley-pasternak-5369_fiber_to-benefit-your-metabolism-your-appetite_1438185.png)

> [People always ask me if there was one thing they could do today to change the way they look and feel, what…](https://sms4smile.com/quotes/harley-pasternak/people-always-ask-me-if-there-was-one-thing-they-could-do-today-to/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Change](https://sms4smile.com/quotes/about/change/)

[Image](https://sms4smile.com/quotes/i/448/harley-pasternak-5369_change_people-always-ask-me-if-there-was-one-th_1491869.png)

> [Your levels of cholesterol are primarily dependent on your own body's production rather than the result of eating animal fats. Moreover, some…](https://sms4smile.com/quotes/harley-pasternak/your-levels-of-cholesterol-are-primarily-dependent-on-your-own-body-s/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Animal](https://sms4smile.com/quotes/about/animal/)

[Image](https://sms4smile.com/quotes/i/804/harley-pasternak-5369_animal_your-levels-of-cholesterol-are-primarily_1844813.jpg)

> [If you're ready to give yourself a little challenge, take a walk and mix in short bouts of jogging. It can boost…](https://sms4smile.com/quotes/harley-pasternak/if-you-re-ready-to-give-yourself-a-little-challenge-take-a-walk-and/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/954/harley-pasternak-5369_burn_if-you-re-ready-to-give-yourself-a-littl_71031.png)

> [A cardio workout increases blood flow and acts as a filter system. It brings nutrients like oxygen, protein, and iron to the…](https://sms4smile.com/quotes/harley-pasternak/a-cardio-workout-increases-blood-flow-and-acts-as-a-filter-system-it/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/54d/harley-pasternak-5369_blood_a-cardio-workout-increases-blood-flow-an_320011.png)

> [I review all the riders for my music clients and make sure there's healthy food and snack options, like strained yogurt, fresh…](https://sms4smile.com/quotes/harley-pasternak/i-review-all-the-riders-for-my-music-clients-and-make-sure-there-s/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Food](https://sms4smile.com/quotes/about/food/)

[Image](https://sms4smile.com/quotes/i/81a/harley-pasternak-5369_food_i-review-all-the-riders-for-my-music-cli_1546362.png)

> [Megan Fox finally listened to me... she is now a salmon fan. She will have salmon at least once a day. She'll…](https://sms4smile.com/quotes/harley-pasternak/megan-fox-finally-listened-to-me-she-is-now-a-salmon-fan-she-will/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Day](https://sms4smile.com/quotes/about/day/)

[Image](https://sms4smile.com/quotes/i/acd/harley-pasternak-5369_day_megan-fox-finally-listened-to-me-she-is_3233213.png)

> [Some antiquated diet books will tell you to shun all fats if you want to lose weight, but in reality, it's not…](https://sms4smile.com/quotes/harley-pasternak/some-antiquated-diet-books-will-tell-you-to-shun-all-fats-if-you-want/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Books](https://sms4smile.com/quotes/about/books/)

[Image](https://sms4smile.com/quotes/i/c99/harley-pasternak-5369_books_some-antiquated-diet-books-will-tell-you_738564.png)

> [The joke may be that no one likes fruitcake, but if that were the case, they wouldn't appear on store shelves every…](https://sms4smile.com/quotes/harley-pasternak/the-joke-may-be-that-no-one-likes-fruitcake-but-if-that-were-the-case/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/988/harley-pasternak-5369_case_the-joke-may-be-that-no-one-likes-fruitc_1290109.png)

> [Seriously, I faced a lot of anti-Semitism playing hockey as a kid. It motivated me to play well and to punch everyone…](https://sms4smile.com/quotes/harley-pasternak/seriously-i-faced-a-lot-of-anti-semitism-playing-hockey-as-a-kid-it/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/7d7/harley-pasternak-5369_anti-semitic_seriously-i-faced-a-lot-of-anti-semitism_2070917.png)

> [To ensure maximal fiber intake and to identify true whole-grain products, do the 'flip-and-check.' Flip to the nutrition facts label and list…](https://sms4smile.com/quotes/harley-pasternak/to-ensure-maximal-fiber-intake-and-to-identify-true-whole-grain/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/604/harley-pasternak-5369_back_to-ensure-maximal-fiber-intake-and-to-id_2916494.png)

> [When I was a little kid, I was chunky. My mother would always joke she would have to get me husky jeans…](https://sms4smile.com/quotes/harley-pasternak/when-i-was-a-little-kid-i-was-chunky-my-mother-would-always-joke-she/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/d09/harley-pasternak-5369_chocolate_when-i-was-a-little-kid-i-was-chunky-my_773823.png)

> [Life is all about balance, and there are certain times of the year - birthday, anniversary, holidays - that are meant to…](https://sms4smile.com/quotes/harley-pasternak/life-is-all-about-balance-and-there-are-certain-times-of-the-year/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Anniversary](https://sms4smile.com/quotes/about/anniversary/)

[Image](https://sms4smile.com/quotes/i/f6b/harley-pasternak-5369_anniversary_life-is-all-about-balance-and-there-are_759119.png)

> [Don't let yourself get stuck without a healthy snack option. If you allow yourself to get famished at work, you're going to…](https://sms4smile.com/quotes/harley-pasternak/don-t-let-yourself-get-stuck-without-a-healthy-snack-option-if-you/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Computers](https://sms4smile.com/quotes/about/computers/)

[Image](https://sms4smile.com/quotes/i/2a0/harley-pasternak-5369_computers_don-t-let-yourself-get-stuck-without-a-h_2013314.jpg)

> [All fats do not behave the same way in your body, and certain fats, including the omega-3 fats in salmon and other…](https://sms4smile.com/quotes/harley-pasternak/all-fats-do-not-behave-the-same-way-in-your-body-and-certain-fats/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Body](https://sms4smile.com/quotes/about/body/)

[Image](https://sms4smile.com/quotes/i/b95/harley-pasternak-5369_body_all-fats-do-not-behave-the-same-way-in-y_2950781.png)

> [We focus way too much on the front of our midsection, which, in the process, over-strengthens and draws the torso forward so…](https://sms4smile.com/quotes/harley-pasternak/we-focus-way-too-much-on-the-front-of-our-midsection-which-in-the/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/559/harley-pasternak-5369_end_we-focus-way-too-much-on-the-front-of-ou_418126.png)

> [There are 168 hours in a week, and even if you're working out two, three, four, or five times a week for…](https://sms4smile.com/quotes/harley-pasternak/there-are-168-hours-in-a-week-and-even-if-you-re-working-out-two/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Exercise](https://sms4smile.com/quotes/about/exercise/)

[Image](https://sms4smile.com/quotes/i/0f2/harley-pasternak-5369_exercise_there-are-168-hours-in-a-week-and-even-i_491805.jpg)

> [I've been a big fan of cottage cheese my whole life.](https://sms4smile.com/quotes/harley-pasternak/i-ve-been-a-big-fan-of-cottage-cheese-my-whole-life/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/06f/harley-pasternak-5369_big_i-ve-been-a-big-fan-of-cottage-cheese-my_1423229.png)

> [I can get anybody to lose weight.](https://sms4smile.com/quotes/harley-pasternak/i-can-get-anybody-to-lose-weight/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/83e/harley-pasternak-5369_anybody_i-can-get-anybody-to-lose-weight-2422288_2422288.png)

> [In addition to protein, edamame is a great source of fiber and mono-unsaturated fats.](https://sms4smile.com/quotes/harley-pasternak/in-addition-to-protein-edamame-is-a-great-source-of-fiber-and-mono/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/c41/harley-pasternak-5369_addition_in-addition-to-protein-edamame-is-a-grea_3008714.png)

> [I think the U.S. has ultrasensitivity about weight loss.](https://sms4smile.com/quotes/harley-pasternak/i-think-the-u-s-has-ultrasensitivity-about-weight-loss/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/dee/harley-pasternak-5369_about_i-think-the-u-s-has-ultrasensitivity-abo_2541898.png)

> [If you don't own traditional dumbbells, you can also use soup cans or bottles of water.](https://sms4smile.com/quotes/harley-pasternak/if-you-don-t-own-traditional-dumbbells-you-can-also-use-soup-cans-or/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/b74/harley-pasternak-5369_bottles_if-you-don-t-own-traditional-dumbbells-y_1721106.png)

> [If you really want to thrive, I would say you need a minimum of 12,000 steps a day.](https://sms4smile.com/quotes/harley-pasternak/if-you-really-want-to-thrive-i-would-say-you-need-a-minimum-of-12-000/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Day](https://sms4smile.com/quotes/about/day/)

[Image](https://sms4smile.com/quotes/i/34d/harley-pasternak-5369_day_if-you-really-want-to-thrive-i-would-say_1062660.png)

> [I tell all my clients to drink at least six water bottles a day.](https://sms4smile.com/quotes/harley-pasternak/i-tell-all-my-clients-to-drink-at-least-six-water-bottles-a-day/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/467/harley-pasternak-5369_bottles_i-tell-all-my-clients-to-drink-at-least_139976.png)

> [It's important to train your abs front to back, side to side, and all around to look great all around.](https://sms4smile.com/quotes/harley-pasternak/it-s-important-to-train-your-abs-front-to-back-side-to-side-and-all/)

[Harley Pasternak](https://sms4smile.com/quotes/author/harley-pasternak/)

[Image](https://sms4smile.com/quotes/i/46f/harley-pasternak-5369_back_it-s-important-to-train-your-abs-front-t_3166751.png)

## Harley Pasternak by topic

[Food (48)](https://sms4smile.com/quotes/about/food/harley-pasternak/) [Exercise (17)](https://sms4smile.com/quotes/about/exercise/harley-pasternak/) [Fitness (15)](https://sms4smile.com/quotes/about/fitness/harley-pasternak/) [Day (12)](https://sms4smile.com/quotes/about/day/harley-pasternak/) [Health (11)](https://sms4smile.com/quotes/about/health/harley-pasternak/)

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                        "text": "Your levels of cholesterol are primarily dependent on your own body's production rather than the result of eating animal fats. Moreover, some forms of cholesterol are heart healthy.",
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                        "text": "Megan Fox finally listened to me... she is now a salmon fan. She will have salmon at least once a day. She'll go have a bunch of salmon sashimi, and she'll have a cucumber salad and miso soup and some edamame.",
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                        "text": "Some antiquated diet books will tell you to shun all fats if you want to lose weight, but in reality, it's not healthy to eliminate fat from our diets altogether.",
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                        "text": "The joke may be that no one likes fruitcake, but if that were the case, they wouldn't appear on store shelves every holiday season!",
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                        "text": "Seriously, I faced a lot of anti-Semitism playing hockey as a kid. It motivated me to play well and to punch everyone who was anti-Semitic. I was taunted and called names. I'd either beat them with a goal or with my fists.",
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                        "text": "To ensure maximal fiber intake and to identify true whole-grain products, do the 'flip-and-check.' Flip to the nutrition facts label and list of ingredients on the back, and check that the product has at least three grams of fiber per serving and that whole grains is first on the ingredients list.",
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                        "text": "When I was a little kid, I was chunky. My mother would always joke she would have to get me husky jeans for larger kids. My wife reminds me sometimes, if I overdo it with chocolate chip cookies, that I will have to wear husky pants again.",
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                        "text": "Life is all about balance, and there are certain times of the year - birthday, anniversary, holidays - that are meant to be enjoyed without guilt. That being said, Thanksgiving is a meal - it's not a Thanksgiving day, and it's not a Thanksgiving week.",
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                        "text": "Don't let yourself get stuck without a healthy snack option. If you allow yourself to get famished at work, you're going to be more likely to get your snack from the vending machine, and when was the last time you saw something fresh and healthy in one of those?",
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                        "text": "All fats do not behave the same way in your body, and certain fats, including the omega-3 fats in salmon and other fatty fish and the monounsaturated fats in nuts, virgin olive oil, and avocados, are integral to a healthy diet.",
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                        "text": "We focus way too much on the front of our midsection, which, in the process, over-strengthens and draws the torso forward so you end up with shorter-looking abs. Focus on lengthening by working your lower back instead. This will give your midsection a full overhaul.",
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                        "text": "There are 168 hours in a week, and even if you're working out two, three, four, or five times a week for an hour, you're still not working out at least 95 to 98 percent of the week. So it's what you do during that time that's far more impactful than what you do in the gym.",
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                        "text": "I've been a big fan of cottage cheese my whole life.",
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                        "text": "I can get anybody to lose weight.",
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