LifeStart Seminars

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Series Code: LIF

Program Code: LIF000002A


00:28 Welcome to "Lose Weight Naturally."
00:30 I'm Doctor David DeRose,
00:32 a board-certified specialist in internal and
00:35 preventive medicine.
00:36 I'm the president of Compass Health
00:38 Consulting. Most importantly,
00:40 I'm your host
00:41 of this edition of LifeStart Seminars.
00:46 It's a topic that's
00:49 really captured the attention of
00:51 much of the Western world,
00:53 especially in the United States.
00:54 What we have seen is a growing girth
00:58 of Americans.
01:00 Depending on what criteria you use,
01:03 the vast majority of us are
01:06 either overweight or, frankly, obese.
01:09 There is good news.
01:11 There are simple things we could do,
01:14 natural strategies,
01:16 that can help us lose weight.
01:18 Years ago, I had the privilege of being the medical director
01:22 of a large hospital-based weight loss program.
01:25 I left that experience convinced
01:29 there were a number of simple
01:31 keys to weight control
01:33 that can make a vast difference.
01:35 Many of you
01:36 who may be tuning in to this presentation
01:39 have never had lasting success when it comes
01:43 to weight reduction.
01:45 I'm going to give you some keys that will
01:48 hopefully make a difference
01:50 for the rest of your life
01:51 in trimming down
01:53 and keeping those pounds off.
01:55 Let's launch into our presentation.
01:57 I'm going to give you, as we begin,
02:00 seven keys to weight loss.
02:03 We'll go from there and look,
02:05 from a little bit different perspective,
02:07 at an overlapping construct.
02:10 What we'll be doing is looking at two
02:13 different ways of conceptualizing
02:15 natural approaches to weight loss.
02:18 You'll see that they'll come together
02:20 (hopefully)
02:21 in a seamless fashion. We'll leave you encouraged
02:25 that once and for all,
02:26 you can make a run at this
02:28 and be successful.
02:29 First of all, let me tell you the
02:31 single most important principle
02:33 (at least in my mind) as we begin.
02:45 Many of you,
02:47 if you've struggled with weight over the years,
02:49 have jumped from one
02:51 weight-loss diet to another.
02:53 It's something that, just
02:55 the way you approach it,
02:57 just the way it's presented to our culture,
03:00 is something no one thinks will be permanent.
03:04 They say, "Do this
03:06 diet, lose 'X' number of pounds in so many days."
03:09 It may even happen.
03:11 The problem is, if you don't change your habits,
03:14 you're likely to end up
03:18 with the same behaviors that
03:21 were problems in the first place.
03:24 By the way, this is
03:25 a point worth emphasizing.
03:28 For those challenged on this front,
03:32 I'm not pointing a finger, saying you've got
03:34 bad habits. I'm going to be honest.
03:37 A lot of people are carrying
03:39 a lot excess weight, who have a more
03:42 health-conscious lifestyle
03:45 then many people who are thin.
03:48 There are genetic factors that
03:51 predispose to obesity and being overweight.
03:53 There are also early-life
03:56 history factors that predispose to obesity.
04:01 By that, we're looking early in your childhood.
04:06 You want me to be honest with you?
04:09 Before you were in your mother's womb,
04:14 you were influenced metabolically,
04:17 programmed to either be more or less likely
04:23 to be overweight when you got older.
04:26 The same is true of diabetes, high blood pressure,
04:30 and many other conditions.
04:31 What happens in the womb
04:33 is of profound importance.
04:35 The reason I'm telling you this
04:36 is many times people think,
04:38 when we speak of weight control, the
04:41 power of lifestyle change, and the power
04:44 of healthy habits,
04:47 they think I'm pointing a finger at them.
04:50 That's as far as we can go
04:56 in this presentation.
04:59 As I'm trying to help you see,
05:02 for many individuals, it's not
05:05 their fault they have weight issues.
05:09 They were predisposed to these problems.
05:12 Even if there are lifestyle factors perpetuating
05:16 the overweight or obese state,
05:19 it is not a reason for judgmentalism.
05:23 The point is focusing on habits, not
05:26 diets. I'm trying to give you a corollary.
05:29 Don't look at weight as a value judgment.
05:34 Being bigger than someone else
05:36 doesn't make you any less valuable.
05:38 It does not mean
05:40 that you are less conscientious about health
05:42 than that person who is thin.
05:44 Sometimes, the worst part is when the
05:46 person who's thin is your own spouse,
05:48 your own significant other,
05:49 or your own brother or sister.
05:54 Even if you were born in the same family,
05:59 you are genetically different.
06:01 Different factors were operating in the womb.
06:05 You say, "Wait a minute, Doctor DeRose.
06:07 I am an identical twin.
06:09 We were in the same womb,
06:12 at the same time.
06:13 We have the same genetics.
06:14 I'm overweight, and my twin is thin."
06:17 Yes, there are other early-life history
06:21 factors that are important besides
06:22 what happened in the womb.
06:24 Things that happened in early childhood
06:28 actually can predispose you to being heavier
06:32 or thinner. Focus on habits,
06:36 not diets. You may be predisposed
06:39 to being overweight.
06:40 You may be predisposed to
06:41 challenges with weight.
06:43 You can still overcome it
06:44 by starting to identify
06:47 habits, what's going to be different.
06:50 I speak with my
06:52 patients and give lectures on this topic.
06:54 I tell people it's better to make one change,
06:59 stick with it for the rest of your life,
07:01 than a 100 lifestyle changes
07:04 with no intention of following long-term.
07:07 Do you understand my point?
07:08 We've got to change the equation.
07:11 Whether you're predisposed
07:13 to obesity or not, you're here
07:16 in this situation, carrying the excess weight.
07:18 You've gotta do something differently,
07:21 if the weight's going to come off and stay off.
07:24 Point number two:
07:30 You might say, "Wait a minute.
07:32 you're talking about a weight loss program.
07:35 'Lose Weight Naturally' is what you've called this
07:37 presentation. Now, your second point
07:40 is 'don't make weight lost my focus.'"
07:42 I said, "Don't make weight loss your
07:45 sole focus." You understand the difference?
07:49 Where am going with this? Let me tell you a
07:52 real-life story that played out many times
07:54 before my eyes, when I was
07:56 heading up that medically supervised
07:58 program in a big hospital system.
08:00 People came in, and I'd do an initial evaluation.
08:04 Let's say I was talking with a woman.
08:07 Hypothetically, she's 5-foot-4, 300 pounds.
08:13 One thing I'd ask is, "At the end of this
08:16 program, what is your goal?
08:17 What do you want to weigh?"
08:19 She might say," I want to weigh 120 pounds."
08:22 Let's say she's 30 years old. You get the picture?
08:24 Three hundred pounds, 30-year-old woman,
08:27 5-foot-4.
08:29 I'd ask, "Why do you want to weigh 120 pounds?"
08:31 She'd say, " I looked at the tables,
08:33 and that's what I'm supposed to weigh.
08:35 My next door neighbor is 5-foot-4,
08:37 my sister is 5-foot-4. Both weigh 120 pounds.
08:40 I want to weigh 120 pounds."
08:43 The key question I would then ask is,
08:46 "When was the last time
08:48 you weighed 120 pounds?"
08:53 She'd reply, "I was maybe eight years old."
09:01 Eight years old?
09:03 Are any of you making a connection here?
09:06 This person has been obese all of her life.
09:12 The odds of getting down to an
09:15 "ideal weight" of 120 pounds is very unlikely.
09:23 The likelihood of being able to lose
09:27 100 pounds, 120 pounds, or
09:30 maybe even 150 pounds and keep it off
09:33 is very likely.
09:37 If you are so focused on a certain
09:39 number (I saw it happen with my own eyes),
09:41 someone would lose a lot of weight,
09:43 there would be a tremendous success.
09:46 Maybe that 5-foot-4 woman does get down to 150,
09:50 but can't get down to 140.
09:53 She can't get anywhere close to 120.
09:55 She's starving herself,
09:57 exercising 4 hours per day,
10:00 eating 400 calories a day.
10:02 What happens before too long?
10:04 She says, "Forget it!
10:06 I'm never going to get down 120 pounds.
10:09 Forget this whole nonsense about weight loss!"
10:12 She's lost 150 pounds,
10:14 but throws in the towel.
10:16 She stops exercising.
10:17 She throws away the whole diet,
10:18 and goes right back
10:20 to the same lifestyle that had her at
10:21 300 pounds. This time
10:23 she ends up at 340 pounds. Can you relate?
10:29 Don't make weight loss your sole focus.
10:31 I'm going to walk you through
10:33 a number of lifestyle strategies
10:36 that can help you be successful.
10:38 This is as good a time as any to roll it out.
10:41 This is one in a series of life-changing seminars
10:45 where you can take charge of your life.
10:47 We call it LifeStart Seminars.
10:53 If you've never heard of LifeStart,
10:55 we've got a free e book for you
10:58 that walks you through what the LifeStart
11:01 program includes.
11:03 You can get it online at lifestartseminars.com.
11:09 It will walk you through nine
11:11 essential elements.
11:12 These can help you
11:14 stop disease in its tracks,
11:16 reverse disease processes, live longer,
11:19 and lose weight.
11:21 It's a consistent program,
11:22 demonstrated and medically documented.
11:25 I recommend that resource to you.
11:29 As we're going through this material, I'll mention the
11:31 other things available free of charge on the
11:33 LifeStart Seminars website. This includes
11:37 a program guide, walking you through the things
11:41 that I'm sharing with you in this presentation.
11:44 We've given you a couple of points.
11:46 You've got an idea of where we're going.
11:48 I'm going to give you more key weight loss keys.
11:52 You say, "That sounds redundant, Doctor DeRose."
11:56 They're keys, they've got to be important, be key.
12:00 The first one is "focus on habits, not diets."
12:03 Second, "never make weight loss your sole focus."
12:06 The third one is:
12:10 I'll tell you what this LifeStart mnemonic is about.
12:14 We will highlight some of them, because
12:16 some are actually the keys we've been talking about.
12:19 LifeStart is an acronym.
12:22 It's a memory device
12:24 of nine life-changing practices.
12:27 "L" stands for Liquids.
12:29 "I" stands for Interpersonal Relationships.
12:33 "F" stands for Foods, our nutritional choices.
12:37 "E" stands for Exercise.
12:40 "S" stands for Sunlight.
12:42 "T" is for Temperance.
12:44 "A" is for Air.
12:46 "R" for Rest,
12:47 and "T" for Trust in Divine Power.
12:50 That's a quick overview.
12:52 Don't be afraid
12:53 about any of the things I just mentioned.
12:56 Don't be afraid their implications.
12:57 Say, "I'm going to be willing to listen
13:00 to what Doctor DeRose has to say.
13:02 I'll seriously consider each of these
13:05 key factors, because I want to get
13:08 on top of this weight
13:09 issue, once and for all."
13:11 I'll mention one other thing right here.
13:14 I know this may sound crazy,
13:16 but the very same factors I'm talking about
13:19 can help you gain weight, if you're underweight.
13:22 You ask, "How can that be?"
13:24 Just hang in there,
13:25 we'll walk you through this. You'll see that
13:27 this is exciting. It's about
13:29 optimizing your body weight.
13:30 Our fourth
13:32 of seven weight loss keys is right at the heart
13:35 of the LifeStart acronym.
13:37 It's at the heart of these seven keys.
13:39 It is "do one thing
13:42 on a regular basis." It's not the only thing,
13:45 but there's one thing I want you to do
13:46 on a daily basis--exercise.
13:50 That's right, move those legs,
13:53 move the arms. Do whatever it takes to
13:56 exercise on a daily basis.
13:58 Use large muscle groups
14:00 and "just do it." You've heard that saying.
14:03 You say, "Doctor DeRose you don't realize
14:07 I'm wheelchair-bound.
14:08 That's why I have problems." Use your arms.
14:12 You say, "You don't understand. I've got
14:14 shoulder injuries. I can't do much with my arms."
14:17 You can use your legs.
14:18 We're not talking about those in wheelchairs. I'm
14:20 giving you two different examples.
14:23 Do something on a regular basis.
14:25 If you're not sure what that looks like,
14:27 talk with a health professional.
14:28 Get an exercise
14:29 prescription. If you have worries about
14:31 the safety of exercise for you,
14:33 talk with someone.
14:34 Physical activity is key.
14:37 I often say something to my patients
14:39 and in lectures that I give on this topic.
14:41 I say, "Just stop and think for a minute.
14:44 Are you going to eat today?"
14:47 People say, "Of course I'm going to eat today."
14:51 I'll ask, "Are you going sleep tonight?"
14:54 Some say, "I don't know. I have insomnia.
14:57 Maybe I won't be able to sleep tonight."
14:59 Where am I going with this?
15:01 When I talk with people, it's a given
15:03 that they're going to eat
15:05 every day, and sleep every night.
15:08 Sure, a person could decide to fast for a day.
15:11 A person may decide to stay up all night.
15:13 They may have insomnia and can't sleep.
15:16 There's a point I'm getting at.
15:18 It's a given, it's another day. Unless you
15:20 consciously make a decision not to
15:22 do it, you're planning to
15:23 eat, and you're planning to sleep.
15:27 I tell people that
15:28 it should be the same with exercise.
15:31 It's another day, so say,
15:32 "I am going to eat, I'm going to sleep,
15:35 and I am going to exercise."
15:38 Make exercise a daily priority.
15:40 You can do it, even if you're
15:42 feeling bad, don't have much time, or
15:44 even if you've got a cold.
15:46 Do something!
15:47 This helps to perpetuate the habit.
15:51 If you don't know about the dynamics
15:53 of making new
15:55 habits and sticking with them,
15:57 let me tell you of a resource
15:59 on our lifestartseminars.com
16:03 website that will help.
16:04 My DVD series called
16:08 "Changing Bad Habits for Good" is
16:10 two half-hour presentations that
16:12 give the foundations of lifestyle change.
16:15 Whether it's that resource,
16:19 or catching the concepts as I'm explaining them,
16:23 make a daily commitment to something.
16:26 Do it! Do something that looks like it.
16:30 Do something that you call exercise.
16:32 Get into the routine of another day,
16:37 another day to exercise.
16:42 Key point number five is:
16:48 Sometimes we say,
16:51 "There's all kinds of addictions in life, but
16:55 my addiction is food." So many have told me that.
16:58 They say, "It's not fair!
17:00 The alcoholic can break with alcohol.
17:03 The nicotine addict can
17:04 make a clean break with nicotine.
17:07 I'm a food-a-holic, Doctor DeRose.
17:09 I cannot make a clean break with
17:11 food. I've got to eat."
17:12 I'll say, "Just wait.
17:15 You really have a problem overeating everything?
17:19 Do you overeat broccoli at breakfast?"
17:23 Really, I've asked people that.
17:26 I think one person told they overate broccoli,
17:30 but I don't think it was at breakfast.
17:34 It's not all foods that people overeat.
17:37 There are specific foods
17:39 that tend to be problem foods for people.
17:42 I'll tell you which are common. I've worked
17:44 with hundreds, thousands of
17:46 people over the years.
17:47 They've told me what they are.
17:48 For some people, it's the sweets.
17:50 It may a specific sweet, like ice cream.
17:53 It may be chocolate.
17:55 You say, "Doctor DeRose,
17:57 dairy products are good for you."
17:58 Chocolate has antioxidants."
18:00 Listen, please.
18:03 Don't try to tell yourself
18:05 the problem foods undermining your resolve,
18:10 contributing to weight gain, are good for you.
18:13 I'm not telling you
18:15 that no one can eat chocolate,
18:16 dairy products, or ice cream.
18:19 That's not the point I'm making.
18:21 If you have a problem
18:23 with a certain food, the only success
18:26 is in making clean breaks.
18:27 Let me illustrate this.
18:29 This tells you whether the food is a problem or not.
18:32 If you're one who says, "I don't have a
18:34 problem with chocolate."
18:36 You buy one of those chocolates samplers.
18:39 After a few days of having that in your pantry for a
18:44 special occasion you say, "You know,
18:46 I'll try just one of those chocolates."
18:48 You try it, and you think it's really good.
18:52 You say, " I've already opened the package.
18:55 I might as well have another."
18:56 Before you know it, the whole box is polished off.
18:59 This is indicative of a problem with chocolate.
19:03 Do you see how it works?
19:04 Maybe you're the person who says,
19:05 "I talked with a dietitian, Doctor DeRose.
19:08 I can have one tablespoon of ice cream after each meal.
19:13 It won't mess up my diet."
19:15 If you can have one tablespoon of ice cream and
19:17 you're losing weight, and the dietitian's happy,
19:20 I'm not going to interfere with your relationship.
19:23 If you have that one tablespoon of ice cream,
19:25 and the next thing you know it's another,
19:28 and then a whole half-gallon is gone,
19:31 you have a problem with ice cream.
19:34 The solution is not cutting back.
19:37 I know there's a few people out
19:39 there. I've met them, over the years.
19:40 They say, "Doctor DeRose, if I can have
19:42 a little bit of chocolate, ice cream,
19:44 and a little bit of this,
19:45 I'm totally satisfied
19:47 and I don't have to have anymore."
19:49 These people don't have a problem
19:52 of the magnitude I'm speaking about.
19:54 It's not an addictive relationship,
19:56 if you want to use that terminology.
19:57 When it comes to addictions,
19:59 success comes in making clean breaks.
20:02 You can say it's not an addiction.
20:05 If you can't control your consumption
20:07 of chips, ice cream, chocolate,
20:10 or of 100 other things,
20:13 the solution is to make a clean break.
20:17 By the way, in that LifeStart
20:20 acronym there's two "Ts."
20:25 the first he stands for Temperance.
20:28 Temperance is moderation of things that are good,
20:32 but total avoidance of things that are harmful.
20:36 If potato chips
20:39 are a problem food for you
20:41 (you can't just have a few of them),
20:43 I'm telling you to make a clean break.
20:45 You say, "Doctor DeRose,
20:48 how can I make a clean break
20:49 with my favorite food?"
20:51 I'll tell you how it works.
20:53 At first, the hardest thing to do is make a
20:56 clean break. Long term it's the easiest thing.
21:00 We can't spend too much more time with this.
21:03 If you want more material on the power of
21:05 clean breaks, the power of developing
21:07 new habits, it's that resource already mentioned,
21:09 "Changing Bad habits for Good."
21:11 We need to hasten on to our sixth point.
21:14 If you want to optimize your weight,
21:16 you want to eat a good breakfast.
21:19 Did you notice the terminology I used?
21:21 "Optimizing your weight."
21:23 If you're underweight,
21:25 one of the things which may be at
21:27 the root of your low weight is
21:32 not taking enough time to eat.
21:34 I've seen it time and time again.
21:36 People are rushed.
21:37 They're driven. They're very thin.
21:39 In fact, they're so thin, it's unhealthy.
21:42 The way to address that is to
21:44 take time to eat meals. The
21:45 best time to start is at breakfast.
21:48 If we just think about it, get up earlier.
21:50 You've got time to sit down and
21:53 eat a leisurely meal without feeling rushed.
21:56 Eating a good breakfast
21:58 is a boon to someone who is thin.
22:01 It can help you maintain a healthier weight.
22:04 It's also powerful
22:06 for individuals who are overweight.
22:08 Research has been conducted
22:10 for years, looking at what has been
22:12 called a "meal reversal schedule."
22:15 That terminology comes from the fact
22:18 That most Americans historically have
22:20 eaten the bulk of their calories
22:21 late in the day.
22:23 If you reverse it, eat the bulk of your calories
22:27 early in the day, the whole equation changes.
22:31 If you meet me in the morning,
22:34 I may look like the same person
22:37 that you see you later that night.
22:39 Metabolically, I'm different.
22:42 It's the same with you.
22:43 Metabolically, you are a different
22:45 person in the morning
22:46 than you are in the evening.
22:48 In the morning,
22:50 your metabolism is geared to burn calories.
22:53 It's geared to burn fat.
22:55 It's geared to get you going
22:57 and to be productive, to perform.
23:00 Later in the day, metabolically,
23:04 you are geared to do something different.
23:06 Metabolically, you are geared to build
23:09 up your body
23:10 from the wear and tear of the day.
23:12 That includes building up your fat stores.
23:15 When you eat a lot of calories at night,
23:18 you are predisposing those calories
23:21 to be shifted into weight gain.
23:24 Eat a good breakfast. Don't snack.
23:27 Cut down on the size of that evening meal.
23:30 You will find one of the secrets to weight control.
23:34 I'll be honest with you.
23:36 In my patients,
23:37 the single most powerful thing, as far as
23:41 lifestyle changes,
23:42 was totally leaving off the evening meal.
23:45 If you've got to eat something at night,
23:47 realizing that's a real
23:49 tough time (contributing to your weight),
23:53 go with leaf, stem, and flower vegetables.
23:56 These are low in calories.
23:58 If you have diabetes, they tend not
24:00 to raise your blood sugar.
24:01 What do I mean by "leaf,
24:03 stem, and flower vegetables?"
24:05 I'm talking about spinach, lettuce, kale, and
24:11 collard greens. Those are all leaf vegetables.
24:14 What about stem and flower vegetables?
24:17 We're talking broccoli, cauliflower, and celery.
24:21 Do you get the picture? Eat those vegetables
24:24 in the evening.
24:26 They will tend not to raise your blood sugar.
24:28 They will tend to help you with weight loss.
24:32 Our seventh point:
24:40 There's a difference between hunger and appetite.
24:43 Hunger is a physiologic
24:45 need for food.
24:46 Your brain is saying, "I've got to eat!"
24:50 What's appetite?
24:52 Appetite is the desire for food.
24:54 It may or may not be in harmony with hunger.
24:58 The message is: appetite is typically not
25:02 satisfied as long as there are
25:03 palatable foods around and you're not
25:05 totally stuffed.
25:06 The problem is, most of us eat for appetite.
25:10 Hunger is satisfied (usually)
25:13 late into the meal.
25:14 Most of us keep eating
25:16 until the food runs out, embarrassment
25:19 to eat more in a social situation,
25:21 or we simply can't hold anymore.
25:24 We have been overeating.
25:26 Eat to satisfy simple hunger, not appetite.
25:29 To learn more about these principles, we've got
25:31 other resources at lifestarseminars.com.
25:36 Check out my materials on diabetes.
25:39 and behavior change.
25:40 We've got more than that for you
25:42 at lifestartseminars.com.
25:45 We've got personalized help.
25:47 There are people available to coach you
25:49 through some of these simple habits.
25:51 You say, "Doctor DeRose, you gave us seven keys.
25:54 You also threw out these nine
25:56 LifeStart concepts.
25:59 I see how some of them dovetail. You
26:01 promised me they'd all
26:02 come together before we finish.
26:04 I saw that you mention exercise.
26:07 You talked about temperance.
26:08 You mentioned some
26:10 things that have a bearing
26:11 on dietary choices.
26:13 I don't see the whole big picture."
26:16 I'll make it simple for you.
26:19 Walk through those nine elements,
26:22 find ways to connect with people.
26:25 By the way, one of the best ways
26:27 to connect with people (that's the
26:29 "I" for Interpersonal Relationships)
26:31 is to do it in the context of
26:33 health-enhancing behaviors.
26:35 I want to just encourage you
26:37 to make a commitment.
26:38 Go through the entire series of free seminars.
26:42 that we have on the LifeStart website.
26:46 Lifestartseminars.com
26:48 has a whole series of free seminars.
26:50 I walk you through a variety of topics.
26:52 Go through those, but don't do it on your own.
26:54 Go through it with someone else.
26:56 Find a place in your community
26:58 that's offering the seminars.
26:59 The website will show if there's someplace near
27:02 that's on this journey with you as well.
27:05 Connect with people.
27:07 It's going to make a big difference
27:09 in contributing to your success.
27:11 Let me make one other point
27:13 because there's a lot
27:14 of elements in LifeStart that we've
27:16 talked about. We haven't been able to expand on them all
27:19 in this 30-minute focus presentation.
27:21 We've got a free e book
27:24 that walks you through the LifeStart mnemonic.
27:27 Take advantage of that.
27:28 Log into the website
27:29 and we'll put that
27:31 free e book in your hands.
27:32 This will give you a clearer idea of what
27:34 LifeStart involves.
27:36 Don't forget the free program resources.
27:40 There's a host of other resources
27:42 that can help you help you have the tools,
27:45 not only to lose weight
27:47 but to live longer and better.
27:49 That's what LifeStart Seminars is about.
27:51 It's about giving you a new start on your life,
27:53 putting you in the driver's seat.
27:55 You're not the victim of your genetics,
27:57 your early-life history.
27:58 You can be a success.
28:01 For of us with LifeStart Seminars,
28:03 I'm doctor David DeRose.
28:05 I'm confident, if you start moving in the direction
28:08 of LifeStart, you will have a new start
28:12 for the rest of your life.


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Revised 2016-12-15