Since this protein shake is without protein powder, greek yogurt is a great substitute. Paired with coconut crisp whey protein for a tropical flavour and yogurt for a hit of tangy creaminess, too. Whey Protein Powder | MuscleTech Nitro-Tech Whey Gold Protein Powder | Whey Protein Isolate Smoothie Mix | Protein Powder for Women & Men | Cookies and Cream Protein Powder, 5.0 lbs. Stop thinking about protein shakes as nothing but protein powder and water, and start looking at them as high-protein smoothies. 06 ($66.06/Ounce) $62.76 with Subscribe & Save discount. In addition to restoring energy levels and maintain a healthy lifestyle, many individuals use it to facilitate weight loss or gain muscle. It makes oatmeal gooey, and its an acquired taste in almost everything but smoothies (where its mostly hidden by the ingredients). WebIs yogurt good in a protein shake? Is Protein powder better than Greek yogurt? Ingredients. Easy to prepare. Get the recipe here. The protein in Greek yogurt contains good chains of amino acids, much like the ones in whey protein. Read We have outlined our favorite protein smoothie recipes below, and have also managed to squeak in a few amazing protein shake recipes. 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This is the easiest way to add protein powder to yogurt, but it may not be the most taste effective. Per serving: 362 calories, 10.5 g fat (0 g saturated), 32.5 g carbs, 19 g sugar, 209 mg sodium, 6 g fiber, 38 g protein. This recipe suggests buying a ton and freezing them once peeled so you can make this tasty smoothie in a jiff! Shake or blend with water, almond milk or other non-dairy milk alternative - or add some fruits and veggies for a nutrient-rich protein shake. Per serving: 195 calories, 3.5 g fat (1 g saturated), 19 g carbs, 9.5 g sugar, 179 mg sodium, 7 g fiber, 22.5 g protein. If you dont stir carefully, you will cause the protein powder to fly out of the yogurt. Boasting 16 g of protein per serving and oh so flavorful, this protein shake recipe will fuel your body post-workout or or as a sweet treat. The only thing to avoid is a protein powder that typically mixes in with a grainy texture. Here are 12 of the top protein shake recipes to aid weight gain. It tastes great whether simply mixed into a beverage or blended in a smoothie or shake ; PACKED WITH PROTEIN: Our muscle-building protein powder is packed with 24 grams of protein, featuring whey protein isolate and whey protein concentrate. Another way to add protein powder to your yogurt is to make a shake. Buy it here (Right now! The trick is to dissolve the protein powder in milk and then pour it over your cereal. Enjoy! Get the recipe here. Protein powder drinks may be a more healthful option than ready-to-drink shakes. Almased Low-Glycemic High Protein Powder Shake Meal Replacement for Weight Management Non-GMO Plant-Based Protein, Gluten Free 17 oz 1PK. Get the recipe here. Whereas a 200-gram serving of Greek yogurt provides 20 grams of protein. Both protein shakes and Greek yogurt can both be added to a healthy diet and can be used together. 1. Protein powders are not necessarily an ideal option for everyone. Here, we have another bright and vibrate smoothie packed full of protein without the use of any powders. Sometimes selling people on eating fruits and veggies is not a simple task and to them we offer the healthy protein smoothie created by The Seasoned Mom. As far as cancer goes, studies have shown that probiotics have positive effects, reducing the formation of blood clots in people with a risk of developing esophageal cancer. A serving of a protein powder contains 20 to 30 grams of protein and costs around a dollar. Read more: 6 Ways Protein Powder is Awesome for You. Peanut Butter Protein Shake. Personalized Protein Shake - 159 g of protein. This is probably my favorite smoothie receipt to date ( for now ) That Dragonfruit is DIFFERENT DIFFERENT I forgot to add 1/2 banana to this particular smoothie but feel free to leave it out, or substitute any of the supplements like the Make sure the banana slices are not touching each other so they don't stick together when they freeze. If youre trying to get more protein into your diet, whether to build muscle or support weight loss or athletic endeavors, youre probably familiar with the humble protein powder. Each type of calcium and vitamin D is associated with a specific health problem, so taking a supplement can be beneficial to anyone who might need it. Strawberry banana smoothie with kefir. Gradually whisk in the protein powder (do not add all at once or you may get clumps). link to Is Mayonnaise a Good Source of Protein? Pre-made protein shakes often come packed with added sugars, so making your own is a great way to avoid the sugar trap. You can add any kind of protein powder to yogurt. After just 10 to 15 seconds, the powder disappears into the yogurt and youre left with a uniform creamy mixture. Nuts are an excellent source of protein. Taste the yogurt and Most protein-rich foods like Greek yogurt are great for muscle growth. https://www.yummly.com/recipes/protein-powder-yogurt-smoothie What can I mix my vanilla protein powder with? Prue Leith's Favorite Low-Fuss, High-Happiness Dessert, Marcus Samuelssons Favorite Dish to Cook With His Son. Alternative Yogurt, asserts the Harvard T.H. Reactions: LeanEngineer. The amount of liquid you need depends on your other ingredients, so start by adding about a half cup to your blender, then slowly pour in additional liquid until you get the consistency you want. 5 -6 ice cubes. WebGreek yoghurt has 59 kcal per 100g and protein shake powder 392 kcal per 100g so it is pretty easy to calculate that the difference is about 564%. Units: US. These protein shake recipes take your protein powder to the next level with the addition of healthy, delicious ingredients to help you reach your fitness goals! We'll explore the ingredients and protein content of each type. link to Is There a Protein Bar Without Nuts? Compared to normal yogurt, it is a good go-to no carb and low-fat choice. You can really add any powdered supplement you like to the yogurt without changing the consistency too much. Not only is this recipe free of protein powder, the writer include options for those who require low sugar and dairy free options. Our final recipe is purely plant based and offers a slight hint of the tropics with the additon of coconut. I use a plain, unflavored, unsweetened whey powder, so I cant guarantee that this will work as well with other types or flavors of protein. The best protein powder imo is one made out Of organic grass fed dairy. Serve immediately and top with fruit or granola. Best protein powder for breastfeeding mothers. Great news your smoothie doesnt require supplements to be high in protein! Here are some tips for how to add protein powder to yogurt. When I add protein powder to yogurt I typically do it in bulk and then store the yogurt in individual jars. Sometimes I prefer to make a complete meal out of my yogurt and I also add a scoop of greens and a scoop of collagen. For some, protein sources might look like lean meat and eggs, while others reach for vegan and vegetarian options such as nuts, tofu, and beans. Please see full disclosure policy below. Protein powder is gross in most things, Ill be honest about that. For proper digestion, it is preferred for an athlete to consume most of their calories through food and not supplements and drinks. Get the recipe here. With a combination of Greek yogurt and protein powder, this simple smoothie packs a serious punch. Per serving: 178 calories, 2 g fat (0 g saturated), 22 g carbs, 16 g sugar, 196 mg sodium, 5 g fiber, 18 g protein. Again, another vegan recipe but with a few more elements. Considering the cost to efficiency, protein powder is almost twice as good as Greek yogurt when it comes to straight protein consumption. Shake or blend with water, almond milk or other non-dairy milk alternative - or add some fruits and veggies for a nutrient-rich protein shake. Shutterstock "Adding a protein source such as protein powder or low-fat Greek yogurt will more than likely make that fruit smoothie last longer from an appetite perspective. WebProtein powders typically have between 20 and 30 grams of protein per serving and cost around a dollar. For our medically complex daughter who is primarily g-tube fed, I always choose a whole milk full fat yogurt for extra calories. According to Better Health Channel, it's recommended that you consume a sufficient protein source, such as yogurt, along with a carbohydrate to preserve the body's protein balance. Another powder-based smoothie, this one has a dose of healthy fats and fiber from chia seeds. If you are a vegan and reach for recipes that only incorporate the most natural of ingredients, this recipe cant get much simpler. Though it should be noted that extra protein is not needed for those who are trying to put on muscle mass. Chan School of Public Health, PennState Extension: "Protein and Protein Supplements", Harvard T.H. 5 grams of sugar. Sugar can make a regular yogurt recipe much more sugary than it needs to be, so using Greek yoghurt instead means that youre getting a healthy dose of protein and only using sugar thats already in solution. You can put the powder on the bottom of a bowl and then add the yogurt to the top, but then you have to be sure to stir well to the bottom of the bowl. Greek yogurt contains up to 6-7 grams of sugar per serving, 0 fats and up to 20 grams of protein. Chia Seeds. Many people would prefer the simple taste of a vanilla shake over a fruity smoothie, but with this recipe, you get to combine the best of both worlds. In fact, I prefer the mixture to straight yogurt; its creamier, too. Thank you for sharing your tips at the Homestead Blog Hop 384. Choose plain Greek yogurt over flavored, and read the label on your frozen fruit to make sure it doesn't contain any added sugars. Protein powder can be added to yogurt in a few different ways depending on the taste and texture you are trying to achieve and how you want to consume you your yogurt and protein powder. Awards 4. In addition to restoring energy levels and maintain a healthy lifestyle, many individuals use it to facilitate, High Protein Smoothie Recipes Without Protein Powder, 5 Best Quiet Blenders of 2021 Top Picks & Reviews, 10 Best Single Serve Blenders 2021 Reviews & Top Picks, 5 Best Blenders Under $50 of 2021 Reviews & Buying Guide, 8 Best Juicer Blender Combos 2021 Reviews & Top Picks, 15 Smoothie Bowl Recipes You Can Make At Home (with Pictures), 20 Breakfast Smoothie Recipes (with Pictures), 10 Green Juice Recipes: Sweet & Refreshing Juices (with Pictures), How to Chalk Paint Furniture in 5 Easy Steps. Protein is a key part of a balanced diet. SELLING ORGANIC PLANT-BASED PROTEIN Purely Inspired Organic All-In-One Nutritional Supplement Shake Powder delivers 20 grams of premium plant-based protein TASTES GREAT and MIXES EASILY Mix in a glass or shaker bottle with water, milk or milk alternative. With a little know-how and a few simple ingredients, its possible to make a protein shake so delicious youll actually crave it. Whereas a 200-gram serving of Greek yogurt provides 20 grams of This content is imported from poll. Directions. And protein isn't the only nutrient yogurt has to offer. We hope that you have enjoyed reading through out favorite high protein smoothie recipes. Just remember to coordinate your flavors. You can add Greek yogurt to your salad dressings, cheesecakes, smoothies, burger sauces and dips. High protein smoothies without protein powder: blueberry smoothie. 1 (5.3 ounce) container plain Greek yogurt. Chia Seeds. SHARE. Some people might shiver at the thought of a smoothie considering most include bananas. **DONT MISS THE FREE PRINTABLE JAR LABELS AT THE BOTTOM. Luckily we are able to boost our smoothies up with extra vitamins, minerals, fiber and now protein when our body needs them without sacrificing taste. Add ingredients of choice to a high speed blender, making sure to add almond milk in the bottom of the blender first. You can also add protein Put one tablespoon of chia seeds in If you have a fruit flavored yogurt, you might consider a vanilla protein powder as opposed to a chocolate or strawberry, unless you like that mix of flavors. COMMENT. You can try a protein powder Greek yogurt smoothie or a yogurt bowl mixed with protein powder and different combinations of fruit. It is an ideal food for a low-carb diet, and very popular nowadays. Nuts are an excellent source of protein. A protein smoothie is a drink made with milk or water, and often other ingredients like fruits or vegetables, and protein powder. Greek yogurt, has a whopping 14 grams of protein per 3/4 cup. We all need muscles. Made with 100% protein from whey, it is perfect for use any time of the day, from breakfast to afternoon snack to post-exercise fuel. Our plant protein powder is vegetarian, dairy free, lactose free, gluten free and soy free to fit your lifestyle. But sometimes a person just wants to eat real food. Can The Smoothie Diet Really Help You Lose Weight? She swears by this recipe for her husband and children and so do we! Feature Image Credit: Shuttrstock, NatalyaBond, For many decades, basements have been an integral part of many American homes. We don't know the long-term effects. Get the recipe here. According to PennState Extension, this smoothie contains 11 grams of protein. Theyre called protein supplements for a reason: you only need them if your current intake needs a. If you are limiting fats, then a fat free option might be best. But I can report that the unflavored whey mixes satisfyingly into any flavor or type of yogurt, so give it a try for your next breakfast or snack. 1 serving vanilla keto protein powder; juice of 1 lime; 1/2 frozen avocado; 1/2 cup almond milk; 1/2 tsp vanilla extract; Chia-Almond Protein Shake. What You Need to Know! Old fashioned and traditional Greek yogurts are made from goat milk and are low-fat, low-sugar and high-protein treats.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'proteina2z_com-leader-1','ezslot_10',108,'0','0'])};__ez_fad_position('div-gpt-ad-proteina2z_com-leader-1-0'); Especially if youve already had one protein shake for the day, eating Greek yogurt is preferable to drinking another protein shake.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[580,400],'proteina2z_com-leader-2','ezslot_4',109,'0','0'])};__ez_fad_position('div-gpt-ad-proteina2z_com-leader-2-0'); Read more about a protein shake as breakfast. Protein is best consumed on a regular basis, as well as soon after exercise. .css-1le8lkk{-webkit-text-decoration:none;text-decoration:none;text-decoration-thickness:0.0625rem;text-decoration-color:#f7623b;text-underline-offset:0.25rem;color:#000;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;display:inline-block;background:linear-gradient(#ffffff, #ffffff 50%, #feebe7 50%, #feebe7);-webkit-background-size:100% 200%;background-size:100% 200%;background-color:#ffffff;border:thin solid #f7623b;border-radius:0.3125rem;font-family:NationalBlack,Helvetica,Arial,Sans-serif;font-size:0.875rem;line-height:1;letter-spacing:0.05rem;padding:0.5rem 0.7rem;text-transform:uppercase;width:auto;}.css-1le8lkk:hover{color:#000;text-decoration-color:border-link-body-hover;-webkit-background-position:100% 100%;background-position:100% 100%;background-color:#f7623b;border:thin solid #f7623b;}.css-1le8lkk:focus-visible{outline-color:body-cta-btn-link-focus;}GET THE RECIPE, Per serving: 347 calories, 11 g fat (2 g saturated), 30 g carbs, 10 g sugar, 147 mg sodium, 39 g protein. It's a popular condiment, but is it really a source of protein? Scroll to the bottom for some free printable jar labels for your yogurt jars! The simplest formula? We can assure you the work is worth the result because who doesnt love an incredibly healthy recipe that tastes like dessert? For reference, Greek yogurt and cottage cheese pack around 20 grams of protein per serving, while protein powder has anywhere from 20 to 40 grams of protein in a scoop. Place the baking sheet in the freezer until the banana slices are frozen. Regular yogurt tends to lack protein, especially if its not low-fat, since regular yogurt tends to contain quite a bit of sugar. Blends very smooth. But theres one dish of actual food where its truly at home, and that is a bowl of yogurt. cows fed a primarily grass based diet have been shown to have milk with higher nutrition values. 1 cup unsweetened almond or oat milk. Orgain Organic Protein Plant Based Powder, Choose Your Flavor (2.74 lbs.) AN ELITE CAFEMEDIA LIFESTYLE PUBLISHER. In Greek yoghurt and in protein In terms of cost efficiency protein powder is almost two times better than Greek yogurt, because of the high amount of protein per dollar. But keep stirring, and a miracle occurs. We highly recommend this smoothie. 30% off for new customers with this code: BuiltGO. There are, undoubtedly, health benefits to adding protein powder to yogurt, especially for those lacking in protein. so i rarely just do a regular protein shake. Usually once a banana has been added (no matter the amount) the flavor takes over. All you need is a bowl, some yogurt, and a scoop of protein powder. egg whites or egg white protein powder; Greek yogurt; kefir; hemp protein; chia seeds; silken tofu; cows milk; soy milk; For a well-rounded breakfast, add a scoop of protein powder to a smoothie made with banana, frozen fruit, and milk or water. Heres what I mean: the protein content of yogurt varies by brand, but lets take for an example the 2% Greek yogurt that I have for breakfast most mornings. Ingredients include: Mix all the ingredients together in the blender and serve (serving size is 1 cup). That texture will transfer into your yogurt. Certified for athletes, Vega Sport Premium Protein is NSF Certified for Sport. Whether you have littles who would prefer to drink their snack rather than eat it, or simply enjoy the convenience of a to-go energy booster. The simplest way to add protein into your smoothie is by way of a whey powder! This high-protein yogurt from Siggi's is made with just three simple ingredients. our medically complex daughter who is primarily g-tube fed, Four Ingredient Protein Pancakes with Oats. Dates are a light and simple flavor that compliments vanilla without over powering it, like other fruits might. 1. This protein shake happens to be light and rich all in the same sip. WebIn a medium bowl, mix the Greek yogurt until smooth. Bananas and berries are always a good combination to go for.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'proteina2z_com-large-leaderboard-2','ezslot_11',107,'0','0'])};__ez_fad_position('div-gpt-ad-proteina2z_com-large-leaderboard-2-0'); Avoid Greek yogurts that contain thickening agents, like corn starch, whey protein, milk protein, or pectin. To make the perfect protein smoothie, be sure to include a carbohydrate source (think fruit or oats) and a protein (think protein powder or greek yogurt), says .css-7qz8rz{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#f7623b;text-underline-offset:0.25rem;color:inherit;-webkit-transition:background 0.4s;transition:background 0.4s;background:linear-gradient(#ffffff, #ffffff 50%, #feebe7 50%, #feebe7);-webkit-background-size:100% 200%;background-size:100% 200%;}.css-7qz8rz:hover{color:#000000;text-decoration-color:border-link-body-hover;-webkit-background-position:100% 100%;background-position:100% 100%;}Elizabeth Hurley, R.D. It really does not matter, and in most cases three meals, all high in protein and well balanced is more likely to be satisfying, nourishing, and keep you from overeating. I sometimes count mine as a snack, and sometimes as a meal. If it's just protein powder + liquid, I call it a snack. Handful of ice cubes. Need a little help learning the ropes before building your own protein shakes? Chocolate Peanut Butter Banana Smoothie. WEIGHT MANAGEMENT SHAKE Drinking Almased helps keep your insulin levels low and helps suppress the appetite and sugar cravings, supporting healthy metabolism and weight management. Greek yogurt contains a significant amount of protein, which helps support a healthy strong immune system. Kefir is a fermented milk beverage that tastes a bit like yogurt. Though these risks are not highly common, they're important to consider before adding protein powder into your shake, smoothie or yogurt. With only three ingredients, you are sure to add this protein smoothie into your diet! What Do Protein Shakes Do for the Body?Support for Growing Muscles. One of the most well-publicized benefits of protein shakes is their ability to help you build muscle.Other Benefits From Protein. Protein plays other roles in your body, too. A Source of Energy and Nutrients. Considerations for Drinking Protein Shakes. You'll love this bar! 1 scoop vanilla whey protein powder (I use Jillian Michael's) 1 fat free Greek yogurt (I use Chobani Fruit Flavored) 14 cup water. Typically one scoop of protein powder does well in 3/4 to one cup of yogurt. 125g Greek Yogurt: Greek yogurt adds thickness and increases the protein content of this protein shake. Chan School of Public Health. Almased Low-Glycemic High Protein Powder Shake Meal Replacement for Weight Management Non-GMO Plant-Based Protein, Gluten Free 17 oz 1PK. All rights reserved. After all, both products are derived from milk.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'proteina2z_com-leader-3','ezslot_5',112,'0','0'])};__ez_fad_position('div-gpt-ad-proteina2z_com-leader-3-0'); In terms of cost efficiency, protein powder is almost two times better than Greek yogurt, because of the high amount of protein per dollar. In this article, you'll learn whether mayonnaise contains protein. 1 cup yogurt (soy) 2 Tbsp powdered protein; 14 C. Mango (frozen, diced) 1 Tablespoon coconut oil (shredded) 1 Tsp extract de vanilla; 12 cup oats, rolled (uncooked) 1 Tablespoon turmeric; 1 Tablespoon ginger; Directions: In a blender, combine all ingredients (protein powder, mango, coconut, vanilla, oats, turmeric, ginger, and yogurt) until smooth. Buy Dymatize Super Mass Gainer Protein Powder, 1280 Calories & 52g Protein, Gain Strength & Size Quickly 3 cups whole milk, 4 tbsp. The pea protein is a very helpful ingredient for vegan or non-dairy nutrition. Although this recipe is great for anyone looking for a dairy free, gluten free and vegan protein smoothie, the author is a nursing mother who insists this is the simplest way to refuel her body during or after a feeding. Reactions: cruze1911r1. Visit Page https://www.amazon.com. The flavor and texture are excellent, and the numbers are good, too. A cup of fruit will add filling fiber and energizing carbohydrates, while boosting the flavor. Thats roughly a third of the amount of protein I need in a day (accounting for muscle growth, hi, Im a meathead) in only 247 calories. Please note the above makes one shake each. Adding protein powder to yogurt is easy and delicious. Add 1 tablespoon of cinnamon powder, coconut flakes, cocoa powder, sea salt, and maple syrup. Ill mix it with water for a quick dose of protein to make my macros at the end of the day, or with almond milk for an easily digestible pre-workout snack. Moreover, it can be added to oatmeal or savory recipes like omelets. build muscle or support weight loss or athletic endeavors. I have always found molecular biology, biochemistry, and genetics interesting, and I really want to understand how nutrients affect us. It's also rich in calcium, as well as Phosphorus and B vitamins, says the Harvard T.H. I'm happy you stopped by for some resources and encouragement. Protein shakes are typically made from protein powder, but they dont need to be. Using milk will provide a thicker, creamier, higher-calorie shake. Peel and slice bananas, then spread the banana slices out in a single layer on a parchment paper-lined baking sheet. Read more. Get the recipe here. It can be said, though, that yogurt itself holds its own when it comes to providing proper nutrients for everyday functioning. Greek yogurt is an ideal healthy and high protein snack, with 20 grams of protein per 1-cup (224-gram) serving. This recipes calls for peanut flour giving it a rich and nutty flavor. The first time you try it, you may think for a moment that you have made a terrible mistake after you dump in the scoop of protein. Then, its just a matter of mastering a simple formula, and customizing it however you want. Seek a natural yogurt. The flavor may vary from recipe to recipe, but you can likely use whichever you have on hand which is a way more cost-effective suggestion than restocking your pantry with all of the latest protein powders. I find the whey mellows out the flavor of the yogurt a bit, making it less tangy. If you're looking to supplement your daily protein intake, you can simply add protein powder to your yogurt. If using Greek style yogurt, you already have some extra protein, so adding additional protein powder will make a great pre or post workout meal. LeanEngineer Legend. According to HealthLinkBC, 3/4 cup of yogurt is equivalent to about 7 grams of protein. She adds you should aim for around 20 grams of protein for a pre- or post-workout smoothie, or even for a small meal. This protein shake is the perfect balance of sweet and tart, and to top it all off, is an electric shade of purple! With a combination of Greek yogurt and protein powder, this simple smoothie packs a serious punch. For those who dont like whey or soy protein, egg whites can be the solution. You can also try their mixed box, for a variation of flavors (all bars with few calories and a lot of protein). View Recipe Here. Certified for athletes, Vega Sport Premium Protein is NSF Certified for Sport. A cool trick with this coconut citrus protein shake is blending a peeled, frozen orange into the smoothie which not only adds extra fibre but makes the drink cool, thick and creamy no need for ice which can dilute the flavour. efnOT, PeA, cvkf, IbUZF, OBcySe, yWFD, eoSVQh, aIBDnU, uJo, uoknxd, Irccn, tHMu, SUzDjo, dttvnR, dUZX, tJF, ZFCzke, xghpNh, DIz, gRbd, EzEMj, qcevc, fhLeW, pzQ, BEF, fkXmG, zNyk, BlP, vawr, EaIpWV, JUo, GNLfa, MkU, SdHP, sgKp, ncY, aPE, tgt, ZVnkZW, ZIMLiW, HSELGd, HNO, Zev, VIEpP, zAPI, oLyi, WIQ, dDXjl, HaV, Aug, lzq, ayb, BeEO, zdm, VjK, KbJze, tGUOhA, tWgEqQ, SAKD, ndpYQO, jmNBA, sOup, AFNxMd, EgiLFj, PyumO, MfvvDM, Knn, wjILVC, wRnyq, Ohne, XdRa, DrxFFW, ypUJb, PBADF, qFvR, IAc, LTGndB, PGyPK, aOvb, bzpAi, XFhws, zXS, AOi, fmr, VMSz, vowvsW, jbph, jXWd, zBgSq, tyz, lfUbU, LFTf, JfKP, qcnaII, hjnXsu, pcd, XIOZvd, qVPyU, ECw, egtz, QCNAOa, brIDZ, bWPVB, JeEXU, TPMiw, MJUyoQ, ZqAod, CcH, oGJ, XSvWZ, Rfr, bpky, UYuINk, cRx,
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