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5 Surprising Reasons You Can’t Lose Weight

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&wellness

For Members of United Service Association For Health Care

Hugh Jackman

Beyond Invincible:

&WELLNESSHEALTH

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Get This Vision Test—Even if

You See Clearly

plus5 Surprising Reasons You Can’t Lose Weight

is a movie superhero, but stays real about life and health

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HEALTHHEALTHtotal

HEALTHHEALTH&wellness

For Members of United Service Association For Health Care

Hugh Jackman

Hugh Hugh Beyond Invincible:

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3 Stress-Proof Your Holiday Season

4 5 Surprising Reasons You Can’t Lose Weight

5 Protect Your Loved Ones from Flu and Pneumonia

6 Why You Should Find Room for Fiber

8 The Top 3 Health Risks in Men—And How to Avoid Them

9 New Moms Need Doctor’s Visits, Too

13 Shield Yourself from Skin Cancer

14 Meet One of Our 2014 USA+ Scholarship Winners!

16 Quit Smoking for a Healthy Mind and Body

17 The Vision Test You Need to Have—Even if You See Clearly

18 The Vitamin D Debate

19 7 Common Causes of Back Pain

20 Watch Your Child’s Weight

[ cover story ] Hugh Jackman hasn’t let bouts

with skin cancer slow him down.

page 10

fall 2014

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TOTAL HEALTH & WELLNESS

executive Director: M. Cranon

Director of Operations: T. Barton

Director of Operations: R. Davis

staff support: C. Mangrum and B. Mayer

Total Health & Wellness is published by United Service Association For Health Care. This information is intended to educate the public about subjects pertinent to their health, not as a substitute for consultation with a personal physician. © 2014 Printed in the U.S.A.

United Service Association For Health Care is an organization that provides privileges and services that promote the health and welfare of its members.

For more information, please contact:

United Service Association For Health Care P.O. Box 200905 Arlington, TX 76006-0095 800-Usa-1187

eDitOrial aDvisOry BOarD

David s. alkek, M.D., Clinical Professor of Dermatology, The University of Texas Southwestern Medical Center, Dallas, TX

Joseph D. Beasley, M.D., Director, The Institute of Health Policy and Practice, Amityville, NY

Kathie Davis, Executive Director, IDEA Health & Fitness Association, San Diego, CA

sidney friedlaender, M.D., Clinical Professor of Medicine, University of Florida, Gainesville, FL

Charles M. Ginsburg, M.D., Professor and Chairman of Pediatrics, The University of Texas Southwestern Medical Center, Dallas, TX

susan Johnson, Ed.D., Director, Continuing Education, The Cooper Institute, Dallas, TX

Julie waltz Kembel, M.S., Ed., CHES, Education Director, Canyon Ranch, Tucson, AZ

Don r. Powell, Ph.D., President and CEO, American Institute for Preventative Medicine, Farmington Hills, MI

Charles f. seifert, Pharm.D., Director of Clinical Pharmacy Services, Rapid City Regional Hospital, Rapid City, SD

Kathryn K. waldrep, M.D., F.A.C.O.G., Medical City Dallas, Dallas, TX

arthur H. white, M.D., Medical Director, San Francisco Spine Institute, Daly City, CA

Cover photo: Alexander Hassenstein/Getty Images

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[ H E a L T H Y L i V i n G ]

stress-Proof your Holiday season

’Tis the season to be … stressed. At least that’s how the winter holidays can feel, thanks to family, work, and financial pressures.

State and national health insurance exchanges were established as part of the Patient Protection and Affordable Care Act. The private sector has also launched private exchanges to expand consumer choice.

United Service Association For Health Care (USA+) reminds you that if you want to obtain health insurance, but have been hesitant to do so, the next open enrollment period on these exchanges is scheduled to begin November 15, 2014, and runs through February 15, 2015. Individuals who purchase health insurance during open enrollment, whether on a federal/state exchange or through a private ex-change, can do so without being subjected to waiting periods for pre-existing conditions.

If you are seeking major medical health insurance and want to avoid waiting periods, this would be a good time to apply. If affordability is an issue, you can review the federal website at www.healthcare.gov to determine if you are eligible for a subsidy.

Of course, we value your business and want to retain you as a member. We offer great supplemental products, such as dental, term life, and critical illness. If we can assist you in any way during your transition to major medical insurance, please contact Member Services at 800-872-1187. Ë

•Iflonglinesmakeyoutense,takeafewdeepbreathsandrollyourheadinagentlecirclewhileyouwait.

•Don’tdoallyourheavyliftingatthemall.Trytomoveyourbodyeveryday.Giveyourselfthegiftofayogaclassorexercisevideo.

•Haveastrategyforhandlingfamilyget-togethers.Forexample,planyourpolite-but-firmresponsetothatnosyrelativewiththeknackforaskinguncomfortablequestions.

•Findavolunteeropportunityorreachouttoarelativeorneighborwhoneedsassistance.Evenifonlyforafewhours,volunteeringcantakethefocusoffyourownholidaytasksandremindyouhowgooditfeelstohelpothers.Ë

in tHis tiMe Of GivinG, MaKe sUre tO

Give yOUrself wHat yOU neeD tO feel

less frazzleD. Herearesomewaystocopewith—andavoid—holidaystress:•Discussplansinadvance.Ifyoucan’tbewithonebranchofthefamilyfortheholidays,breakingthenewsearlycanpreventhurtfeelings.

•Don’tfeelyouhavetoaccepteveryinvitationorperformeveryholidayactivity.Giveyourselfpermissiontoletsomethingsslide,likethatseven-stepholidayrecipe.

•Feelinghassledbyhousework?Askafriendtohelpyoubakeordecorate—thenreturnthefavor.

•Don’tbudgeonyourbudget.Small,thoughtfulgiftscanbringgreatdelights—andpreventpost-holidayfinancialwoes.

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Open Enrollment Begins in November

5 Surprising Reasons you Can’t lose weightUse these targeted strategies to bust the weight-loss plateau and drop pounds.

[ H E a L T H Y C H o i C E S ]

4 ToTal HealTH & Wellness fall 2014

2 your missing muscle. Aerobicexerciseburnsmorecalo-riesthanstrengthtraining.Butliftingweightscanhelpyoumaintainmusclewhileyoulosefat.Andsincemuscleburnsmorecaloriesthanfat,ithelpsyoukeepweightoffafteryou’veshedit.Bust the plateau: Aimfortwodaysofresistancetrainingperweek.Workallyourmajormusclegroups,includingyourchest,back,abs,legs,andarms.

3 your genes. Yourweightmaybeinfluencedbyyourfam-ilyhistory.Scientistshavefoundmorethan50geneslinkedtoobesity.Somemaymakeyoufeelhungrier,whileotherspromptyourbodytostorefat.Bust the plateau:Thoughcertaingeneticprofilescanmakeithardertoloseweight,itcanbedone.Adultswithonecommonfat-relatedgenewere27percentlesslikelytobeobesewhentheyexercisedjustonehouraweek,alargestudyfound.

4 your childhood. Toughtimeswhenyou’reyoungcanaffectyouinmanyways.Researchsuggestsabuse,neglect,orotherchildhoodtraumacanalterhormonelevelsinadulthood.Survivorsfaceagreaterriskofbeingover-weightandhavingrelateddiseases,suchasdiabetes.Bust the plateau:Youcan’tchangethepast—butyoucanreduceyourstresslevelsnow.Practicedeepbreathing,sur-roundyourselfwithsupportivefriendsandfamily,andtalkwithaprofessionalifthingsfeeloverwhelming.

5 your electronics. Mobiledevicesandcomputershavemadelifeeasier.They’vealsoincreasedthetimeadultsspendsedentary—whichleadstolowerfitnesslevelsandlargerwaistlines.Bust the plateau:Setalimitoftwohoursofat-homescreentimeforyouandeveryoneinyourfamily.Spendthehoursyousaveinactivepursuits,suchasfamilywalksataparkormuseum.Ë

yOUr Daily Drive-tHrU HaBit.Yourdust-coveredgymcard.Sometimesthere’snodoubtastowhyyoucan’tshedthoseextrapounds.Inothercases,though,yourweightlossstallsorreversesdespiteyourbestefforts.Herearesomeofthemostcommonreasonswhy—andwhatyoucandoaboutit.

1 your sleep (or lack of it). Skimpingonshut-eyethrowsyourhungerhormonesoutofwhack.Asaresult,you’repronetoeatmore—andusuallynotfruitsandveggies.Inonestudy,thebrainsofsleep-deprivedparticipantslitupwithexcitementwhenviewingpicturesoffood.Bust the plateau:Sleepneedsvary,butmostadultsrequireseventoeighthourspernight.Sticktoaregularsleepschedule,evenontheweekends.Andavoidlargemealslateatnight—theycandisruptyourslumberandpackonpounds.

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Protect Your Loved Ones from flu and PneumoniaYou’d do anything for your family and the people you love. This fall, consider getting a flu shot and pneumonia vaccine part of that “anything.”

vaCCines DOn’t Only PrOteCt yOU

frOM POtentially seriOUs Diseases;

tHey alsO HelP PrOteCt tHOse

arOUnD yOU.Beingvaccinatedisthenumberonewaytoguardagainstthefluandpneumonia.Becauseyou’relesslikelytobecome

sickifyou’revaccinated,you’realsolesslikelytoinfectyourlovedones.Thiscanbeespeciallyimportantifyou’rearoundpeoplewhomaydevelopseriousflucomplications,suchasinfantchildrenwhoaretooyoungtoreceivetheflushot.

receive your yearly flu shot asaPEveryadultshouldhaveayearlyfluvaccine,expertssay.Researchshowsthatvaccinationmaylowerflu-relatedhospitalvisitsbyabout70percent.Havetheshotassoonasyoucanthisfall.Thatwayyou’reprotectedwhenfluseasonhits.Evenifyouhadashotlastyear,youneedanotheronetofightthemostcurrentflustrains.

are you Due for a Pneumonia vaccine?Theflucansometimesleadtopneumonia,alunginfection

typicallycausedbybacteriaorviruses.Havingaweakenedimmunesystemandcertainhealthproblems,likeasthma,diabetes,orchronicobstructivepulmo-narydisease,increaseyourriskforpneumonia.Aflushotisonewaytoprotectyourself.Youmayalsoneedapneumoniavaccine,whichguardsagainstsometypesofthediseasecausedbybacteria.Itisabout50to85percenteffective,studiesshow.Adultsages65andoldershouldbe

vaccinatedagainstpneumonia.Youalso

needthisvaccineifyou:•Areasmoker•Havealong-termdisease,suchasdiabetesorheartdisease

•Haveasthma

Thefluandpneumoniacanleadtoserioushealthproblems,evendeath.Youmaynotfeellikeyouneedthevaccineforyourself,butdoitforsomeoneelse.Byprotectingyourselfagainstthesediseases,youhelpprotectthepeopleyoulove.Ë

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[ H E a L T H Y E a T i n G 1 0 1 ]


fiber figures add UpGovernmentexpertsadvisewomentoconsumeabout25gramsoffiberperdayandmentoconsume38grams.High-fiberfoodsincludefruits,veggies,beans,nuts,andgrains—especiallywholegrains.Ifyoueatthreeportionsofwhole-grainbreadsandcerealsandtherecommendedminimumfivedailyservingsoffruitsandvegetables,youmayalreadybegettingenoughfiber.Toaddevenmore,trythesetips:

Why You Should Find Room for fiber

fiBer is tHe Part Of Grains, frUits,

anD veGetaBles tHat yOUr BODy

Can’t DiGest.Butforanindigestiblefood,fiber’splentyimportant.

what Makes fiber fabulous?Takeyourheart,forexample.AstudyintheArchives of Internal Medicinecon-cludedthatdowningabout30gramsoffiberadayloweredlevelsofC-reactiveprotein(CRP)inpeoplewithnormalbloodpressure.HighCRPlevelsarelinkedtoanincreasedriskforheartdisease.Needmorereasonstofilluponfiber?

Itaidsdigestion.Thatmeanseatingenoughfibercanreverseconstipationandeasethesymptomsofirritablebowelsyndrome.Italsomayhelppreventanintestinalconditioncalleddiverticulosis.Andbecausefibermakesyoufeelfullfaster,replacinghigh-fatfoodswithhigh-fiberchoicesmayevenhelpmeltawayunwantedpounds.

When your grandmother reminded you to finish your vegetables or eat an apple a day, she was right: These foods boast plenty of fiber. And researchers keep finding new reasons high-fiber foods are great for you.

•Begin with beans.Theselittlenutritionpowerhousesboastmorefiberperservingthananyvegetable.Ahalfcupofcookednavybeans,forexample,provides9.5gramsoffiber.

•Go for whole grains.Twoplainryewafershave5gramsoffiber.AwholewheatEnglishmuffincontains4.4grams.

•look over labels.Ahalfcupofready-to-eatbrancerealcontains8.8

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Hearty Three-Bean Soup

ingredients:3 cups water1 28-oz. can low-sodium tomatoes, cut up1 15-oz. can kidney beans, drained1 15-oz. can black-eyed peas, drained1 15-oz. can garbanzo beans, drained1 15-oz. can whole kernel corn, drained

1 cup chopped carrots1 medium chopped onion1 6-oz. can tomato paste1 tbsp. Dijon mustard1½ tsp. chopped garlic1 tsp. pepper1 tsp. ground cumin1 tsp. dried oregano1 tsp. dried basil1 tsp. chili powder1 cup chopped zucchini

A serving of this nourishing soup provides about a quarter of your recom-mended daily intake of fiber.

Combine all ingredients except the zucchini in a large pot. Bring to a boil. Reduce heat and simmer covered for 10 minutes. Stir in zucchini and simmer covered for 10 minutes more.

Yield: 12 servings. Serving size: one cup

Per serving: Calories 160, Total fat 1 g, Cholesterol 0 mg, sodium 390 mg,

Total carbohydrates 29 g, Dietary fiber 6 g, sugars 9 g, Protein 7 g.

source: Centers for Disease Control and Prevention

Increasing fiber too quickly can trigger cramps, bloating, and gas. Starting with small changes—such as switching to a higher-fiber cereal one week, then adding a few bean dishes the next—may be easier to swallow. Drink plenty of water, too.

gramsoffiber.Otherboxedcerealsboast12gramsoffiberperserving.

•savor sweet potatoes.Comparedtoawhitepotato,with3.8gramsoffiber,asweetpotatooffers4.8gramswhenenjoyedwithitsskin.

•snack smart.Ahalfcupofprunes,thosefibercelebrities,provides3.8gramsoffiber.Butasmallpearoffers4.3grams.Anounceofalmondscontains3.3grams.Ë



recentArizonaStateUniversitystudy,three10-minutewalksweremoreeffectivethanone30-minutewalkatloweringbloodpressurethenextday.

to guard against cancer: Exercise as much as you can.Exercisemayhelppreventcertaintypesofcancer,researchshows.Ifyoualreadyexercise30minutesmostdaysoftheweek,workyourwayuptoafullhour,suggeststheAmericanCancerSociety(ACS).Logging300minutesofactivityperweeklikelyprovidesadditionalcancerprotection,saystheACS.Ifthat’stoomuch,justtrytodowhatyoucan.Everyadditional15minutesofactivityadaydecreasesyourriskofdyingfromcancerby1percent,accordingtoastudyinThe Lancet.

The Top 3 Health Risks in Men —and How to avoid themThese health hazards are the leading causes of death in men. The good news is there are steps you can take now.

to prevent falls: Train your balance.Unintentionalinjuries,suchasfalls,arethethirdmostcommoncauseofdeathamongmen.Exerciseprogramsthatincludebalancetrainingcouldpreventupto42percentoffalls,studiesshow.Considertakingaclassintaichi,amartialartthathelpsimprovebalanceandcoordination.Ortrythisbalancemove:Standbehindasturdychair.Holdingthebackofthechair,raiseupontoyourtoes.Pauseforonesecond.Loweryourheelstothefloor.Repeat10to15timesabouttwiceaweek.Ë

A tHinK Of yOUr fOUr ClOsest Male

frienDs Or faMily MeMBers.Nowthinkofthis:Statistically,oneofthemwilldieofheartdisease.Anotherwilldieofcancer.AccordingtorecentdatafromtheCentersforDiseaseControlandPrevention,thesetwohealthproblemsaccountfornearlyhalfofdeathsamongmen.Certaintypesofexercisecanhelp

preventthesehealththreats.Here’show.

to ward off heart disease: Move in short spurts all day.Aerobicexercise,suchaswalkingorbiking,strengthensyourheartandlowersyourbloodpressure.TheAmeri-canHeartAssociationrecommendsatleast30minutesofmoderate-intensityaerobicactivityfivedaysperweek.Butyoudon’thavetodoitallatonce.Ina


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New Moms Need Doctor’s visits, tooYour body changed a lot during pregnancy. After birth, even more shifts will occur. During this time, your doctor can help you navigate your way to optimal health as you care for your newborn.

no sleep.frequent crying. surging hormones.Andontopofitall,anewlittleonetofeedandcarefor,sansinstruc-tionmanual.Thetimejustafteryournewbabyarrivesisjoyful—butintense.Withallthesechallenges,it’snowondermanywomenput

theirownhealthonthebackburner.Infact,anewstudyfindsjusthalfofnewmomsseetheirdoctorwithinayearofgivingbirth.Butdoctorssayproperpostpartumcareisvitaltogetting

yourwholefamilyofftoahealthystart.Notonlywillyourdoctorcheckhowwellyourbodyisrecoveringfrombirth,butheorshecanalsoofferyouvaluableguidanceonnewinfantcare.

your Body, Post-BabyAtyourpostpartumvisit,ideallyfourtosixweeksafteryougivebirth,yourdoctorwillexamineyouandaddressanyconcernsyouhave.Commonissuesinclude:•Pain•Constipation•Swollenlegsandfeet•Burningwhenyouurinate

Thoughmostoftheseproblemsareminor,treatmentcanalleviatethemsothatyoufeelbetter.Yourdoctorcanalsoofferyouadviceonbreast-feeding,physicalactivity,andweightloss.

Help with Health ConcernsIfyouhadahealthissueduringpregnancy,suchasgestationaldiabetesorhighbloodpressure,it’sevenmoreimportanttoseeyourdoctor.Youmayneedfollow-upcaretopreventfurthercomplications.Yourdoctorcanalsohelpwiththeemotionalsideofnew

motherhood.Manymomshavebabybluesthatlastafewdaysorweeks.Butothersdevelopamoreseriousconditioncalledpostpartumdepression,orsadnesssosevereitinterfereswith

theirdailyactivities.Ifthisdescribesyou,don’twaittobookavisit—callyourdoctorrightaway.

Prepare for the Best CareMakethemostofyourpostpartumvisitbytakingafewminutestoprepareaheadoftime.Writedownthequestionsyouhaveaboutyourownhealthandyourbaby’s.Takenotesonyourdoctor’sanswers.Beforeyouleave,makesureyouunderstandyournextsteps,includingwhetheryouneedtomakeadditionalappointments.Ë

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[ C o V E R S T o R Y ]

Hugh Jackman

He plays a superhero on movie screens, but actor Hugh Jackman stays real

about life and health

Beyond Invincible

WWW.UsaHC.COM 11Hugh Jackman

Evan

Agos

tini/I

nvisi

on/A

P

When people think of Hugh Jackman, the word sexy often comes to mind. Thatandinvincible.Butthewildly

versatileactor,whosecreditsspanthegamutfromBroadwaymusicalsandseriousdramastotheblockbusterX-Menmovieseries,willtellyouthathe’snotsuperhuman.Infact,he’sadmirablyreal.

a shooting starJackman,46,didn’tgrowupinshowbusiness.HeearnedajournalismdegreefromtheUniversityofTechnologyinSydney,Australia,in1990.Buthesoondecidedthatalifeofwritingwasn’tforhim.Insteadhepursuedhispassionforentertaining.AftergraduatingfromaperformingartsschoolinAustralia,hebrokeintoactingin1995onapopularAustra-liatelevisiondrama.Beforelong,hewasshowingoffhisactingandsingingchopswithanumberofonstageperfor-mances,includingstarringastheleadinLondon’srevivalofOklahoma!Tosayhiscareerblossomedfromthereisanunderstatement.Throughtheyears,Jackmanhasstarredinnumerous

Hollywoodmovies,includingKate & Leopold, Deception, Australia, Les Misérables,andmanyothers.He’swidelyknownforhissuperheroroleasWolverineintheX-Men movieseries,whichhasspannedfourmoviesoverthecourseof14years.ButJackmanneverlosthisloveofthestage.Hecontinuedtostarinanumberofstageperformances,includingactingasleadintheBroadwaymusicalTheBoyfromOz.In2011,heevenlaunchedacoupleofone-manBroadwayperformances:Hugh Jackman,In PerformanceandHugh Jackman,Back on Broadway.“Iloveperforming;it’sinmyblood.Ilikebeingadventur-

ousinlife.InAustralia,wehaveasaying,‘Haveago,’andI’vealwayslivedbythat.Youneedtotakerisksevenifthatmeansfallingflatonyourface,”saysJackman.Jackman’sentertainmentskillsearnedhimthehonorof

hostingboththeOscarsandTonyAwards.Buthe’sbecomeusedtobeingonthereceivingendofawardsaswell.Amongothers,JackmanwonaTonyAwardforBestLeadingActorinThe Boy from Oz,anEmmyAwardforhisperformanceashostofthe2004TonyAwardsshow,andaGoldenGlobeforhisperformanceinLes Misérables.

family valuesAssuccessfulasJackman’scareerhasbeen,showbusinessisnothisworld.Despitehishunkyreputation(hewasnamedSexiestManAlivein2008byPeoplemagazine),Jackmanisextremelydevotedtohisfamily.Jackmanmethisfuturewife,Deborra-LeeFurness,onthe

setofhisfirsttelevisionactingjob—waybeforehewasahouseholdname.Theymarriedin1996andthroughtheyearsadoptedtwochildren:OscarMaximillianJackman,bornMay15,2000,andAvaEliotJackman,bornJuly15,2005.“Ihaveacareer,butDebandmykidsarewhoIlivefor,”

saysJackman.“Mysuccesswouldn’thavemeantanythingtomeifIwouldn’thavehadherandourkids.They’retherealcenterofmyworld.”Hecontinues,“ThethingsthatIreallycherisharethe

everydaymoments,likesittingaroundcookingpancakestogetheronSundaymorning,orgettinghomeafteratoughdayandmykidscomeupandgivemeahugandremindmewhat’sreallyimportant.It’smoreeverydaystuffthatreallyisthegoal.”

Personal BattleInNovember2013,itwashisfamily’sconcernthatpromptedhimtohaveaspotonhisnosecheckedoutbya

doctor.Thespot,itturnedout,wasbasalcellcarcinoma.Themostcommonformofskincancer,basalcellcarcinomacanbedisfiguringifallowedtogrow,butthankfullyrarelyspreads.Andthefair-skinnedEnglish/Australianactorwasaprimetarget.Likemanyofus,Jackmangrewupinanerawherenoone

harpedonhimtowearsunscreen.Andalthoughanyonecandevelopbasalcellcarcinoma,peoplewithlighterskinaremoreatriskthanothers.Jackmanlettheworldknowofhisdiagnosisthrough

Instagram,postingaphotoofhisbandagednosewiththemessage,“[Mywife]saidtogetthemarkonmynosechecked.

“Please don’t be foolish like me. Get yourself checked. And USE sunscreen!!!”

—Hugh Jackman, via Instagram




sporting a bandage on his nose after his latest bout with skin cancer, Hugh Jackman attends the X-Men: Days of Future Past world premiere on May 10, 2014, in new york City. (Charles sykes/invision/aP)

Boy,wassheright!Ihada[basal]cellcarcinoma.Pleasedon’tbefoolishlikeme.Getyourselfchecked.AndUSEsunscreen!!!”Despitehisdiligentsunscreenefforts,

thecancerappearedagainin2014.Oncemore,hehaditremoved.Andheexpectsthecancerwillreturn.Althoughthisuber-healthyHollywoodstareatsright,exercises,andtakescaretoprotecthisskin,he’sanexamplethatanyoneisatrisk.Thelarger-than-lifesuperheroisn’tafraidtomakehimselfvulnerableandunderstandsalltoowellthatinvincibleisatermusedjustforthemovies.“Thebeautyofthisisit’sallprevent-

able;it’sjustaboutgettingpropercheckups.Icanbeatypicalman—alittlelazy,Icouldn’tbebothered—andnowI’mnotlazyatall,”hecomments.“Getacheckup.Usesunscreen.”

Giving BackJackmanhasn’tlethiscancerholdhimback.Infact,he’stakingtimetogivebackthroughthecharitybrandhefounded,LaughingManWorldwide.Thecharity,whichpromotesentre-

preneurshipandusesitsprofitstoimproveeducationandcommunitydevelopmentaroundtheworld,wasbornaftermeetingalocalcoffeefarmeronatriptoEthiopia.“ImetamanwhochangedthewayI

lookedattheworld.As[thefarmer]andIplantedcoffeetreestogether,Ibegantoseethepotentialforoneman’shardworktotransformanentirecommunity,”saysJackman.“IwassoinspiredbywhatIlearnedfromhimandhiscommunity.Imade[him]apromisetodomybittohelp.LaughingManWorldwideisthefulfillmentofthatpromise.”Thefirstcompanytospawnfrom

LaughingManWorldwideisLaughingManCoffeeandTea,whichfeaturesculinarydelightsmadewithcropsfromfarmsinEthiopia,Peru,Guatemala,andPapuaNewGuinea.

Burning starAlthoughJackman’shumanitarianeffortsareagrowingsuccess,don’tworry.He’snotgivinguphisdayjob.Jackman’sentertainingschedulecontinuestobefull.Amongotherroles,heplanstoreturntoBroadwayin2015tostarinaplaycalledThe River.He’salsosettoplayBlackbeardinthefilmPan,anupdatedversionofthePeterPantale.Success,itseems,justfollows

Jackman.Morelikelyit’screated.Regardless,it’sevidentthatJackmantakeshissuccessinstrideandfocusesonwhat’simportantinlife.Perhapsit’stimeweallfollowedhislead.Ë


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sKin CanCer is tHe MOst COMMOn

CanCer in tHe U.s. Theoddsofdevel-opingitincreasewithage.Otherriskfactorsincludehavingfairskinthatfreckles,afamilyhistoryofskincancer,andmorethan50moles.Butthemostpreventablecauseofskincancerisexcessivesunexposure.Ifpreventionfails,though,speedydetectionandtreatmentcouldsaveyourlife.

suspect skin ChangesSkincancercaneruptanywhere,butittendstoappearmostoftenonthehead,face,neck,hands,andarms.Reporttoyourdoctoranychangeinyourskin,especiallyanewgrowthorasorethatfailstohealwithintwoweeks.Don’twaitforpain—skincancerrarelyhurts.Changesinthesize,shape,color,or

feelofamole,oranunusualnewmole,areoftenthefirstsignsofmelanoma,therarestbutdeadliestformofskincancer.

Check and Check againTodetectskincanceratanearlystage,getfamiliarwithyourmolesandbirthmarks.Then,everymonth,checkyourentirebodyinthemirrorforskinchanges,includingyourback,scalp,andfeet.Ahandheldmirrorcanhelpensureathoroughself-exam.Askyourdoctortocheckoutanythingthatconcernsyou.

Shield Yourself from skin CancerExcessive sun exposure is the most preventable form of skin cancer. Follow these 10 tips to help save your skin.

walk on the shady sideHereare10tipsforsavingyourskin:1 Limityourexposuretothesunwhenit’sbrightest,between10a.m.and4p.m.

2 Usesunscreenwithasunprotectionfactor(SPF)ofatleast15.

3 Applysunscreenabout30minutesbeforegoingoutside.Reapplyiteverytwohours.

4 Spreadsunscreenonyournose,ears,neck,hands,andthetopsofyourfeet.Alsocoveranybaldareasonyourscalp.Don’tforgettowearalipbalmthatcontainssunscreen,too.

5 Usesunscreenyear-round.6 Wearwraparoundsunglasses.7 Choosetightlywovenclothingthatcoversasmuchskinaspossible.

8 Wearahatthathasatleastasix-inchbrimallthewayaround.

9 Beespeciallymindfulofsunprotec-tionifyoutakemedicationsthatboostsunsensitivity.Theseincludemanyantibiotics,diuretics,antihista-mines,andantidepressants.

10Skiptanningbooths,whichalsoproducedamagingultravioletrays.Ë

source: american academy of Dermatology

tHe aBCDes Of MelanOMa

EvolvingBe wary of moles that are changing in size, shape, or color. Example:

E

⟩ ⟩ ⟩

Diameter The mole is larger than a quarter-inch in diameter—about the size of a pencil eraser.

6mm

D

ColorThe color is uneven. You may notice different shades of tan, black, and brown. Areas of white, gray, red, pink, or blue also may be present.

C

BorderThe mole’s outline is jagged or blurry.

B

Asymmetry

One side of the mole does not match the other.

A

A


PaiGe JOHnsOn learneD tHat sHe HaD wOn a $5,000

sCHOlarsHiP frOM UniteD serviCe assOCiatiOn fOr

HealtH Care (Usa+)justweeksbeforestartingherfreshmanyearatColoradoStateUniversity,wheresheismajoringinneuroscienceandpreparingforacareerinmedicineorphar-maceuticalsciences.Thehappynewscameviaatextmessagefromherfather,Scott,whohadencouragedhertoapply.Scotthadalwayswantedhisdaughtertoaimhigh.AnIT

consultantwhohaddonegraduateworkforNASA,hehadsparkedPaige’senthusiasmforsciencebytakingheroutonclearsummereveningstoscanthenightskiesthroughatelescope.

Paige’sinterestblossomedatMeteaValleyHighSchoolinAurora,Ill.,whereshefilledherschedulewithadvancedscienceclasses,includingbiochemistry,physics,andgenetics.“Geneticslabwasespeciallycool,”shesays.“Weperformed

experimentslikegeneticallyalteringE. colibacteriatomakethemglow,andextractinganddenaturingourownDNA,whichwethenpreservedinhandmadenecklaces.”ShealsohelpedpassalongherpassionforscienceasavolunteerattheDuPageChildren’sMuseuminNaperville,Ill.

father Knew BestThroughoutherjuniorandsenioryears,Paigeheldavarietyofpart-timejobstoearnmoneytowardcollege,workingasalifeguard,acashier,andabarista.AsproudasScottwasofhisdaughter’sworkethic,hewantedhertoworksmart,aswell.“IpointedouttoPaigethatwinningascholarshipwould

earnherasmuchmoneyasshewouldmakeworkingformonthsatanypart-timejob,”hesays.USA+scholarshipsareofferedtohighschoolseniorswhoare

thechildrenorgrandchildrenofmembers.Scott,aUSA+membersince2012,forwardedtheapplicationtoPaige,whoadmitsthatsheneededabitofconvincingtofillitout.“Ididn’tthinkI’dwin,”shesays.“Ifiguredtherewereother

applicantswhohadhigherGPAsandweremorequalified.”

a well-Deserved HonorButPaige’sexemplaryrecord,whichincludeda3.8gradepointaverage,extracurricularactivities,andhervolunteerwork,wasmorethanenoughtoconvincethescholarshipcommittee.Thenewsthatshehadwonandherfather’scongratulations

camejustasshewasinthemidstofpackingforschool.“I’mverygrateful,”shesays.“ThisscholarshipmeansthatI’llhavemoretimetofocusonmystudies.”AtColoradoState,whichisherparents’andgrandparents’

almamater,she’llbeundertakingachallengingundergraduatemajorinneuroscienceaspartoftheCollegeofVeterinary

Meet One of Our 2014 USA+ scholarship winners!

A USA+ scholarship will help Paige Johnson earn her degree in neuroscience, an interest that was sparked by her father.

MEMBER PROFILES

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[ H E a L T H Y M E M b E R S ]

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Usa+ sCHOlarsHiP PrOGraM HelPs stUDents realize eDUCatiOnal GOals

MedicineandBiomedicalSciences.“Ihopethiswillgivemethefoundationforacareerasapharmacistoradoctor,perhapsapediatricianorasurgeon,”shesays.“Ienjoyproblem-solving,andIalsoloveinteractingwithpeople.”Atthispoint,alloptionsarewideopen.

Herfatherhashighhopesthatthelittlegirlwhooncegazedthroughhistelescopewillcontinuetoshootforthestars.“Ijustwanthertofollowherpassion,whateverthatmaybe,”hesays.“Ihavecompleteconfidencethatshewillmaketherightchoicesandbesuccessful.”Ë

United Service Association For Health Care (USA+) is committed to the promotion of equal access to health care for all Americans. To ensure equal access to health care, it is important that there are sufficient medical providers available to serve the public. For that reason, USA+ developed a program that provides scholarships to outstanding high school seniors who show promise of continued academic performance. This program—only avail-able to dependent children and grandchildren of USA+ members—helps deserving students attain their educational goals.

award and eligibilityUSA+ awards up to five scholarships each academic school year. The scholarships are payable at $1,250 per semester and $2,500 per school year, for a total of four semesters (fall and spring) and a total award of $5,000.

Members who have maintained good standing for at least six consecutive months are eligible to submit a scholarship application on behalf of their dependent children and grand-children. Good standing refers to the status of a member whose member-ship dues have been paid current, and no membership dues are or have been past due.

scholarship CriteriaThe recipient must be a full-time student (minimum of 12 hours per semester). The selection criteria include the following:• Academic achievement, including

grades, rank in class, standardized test scores, and achievement test scores

• Minimum GPA of 3.0• Community/extracurricular

involvement• Leadership• Participation in specific activities• Awards and recognition• Work history• Personal or family attributes• Field of study must be related to health

care, such as nursing, radiology, school of medicine, nuclear medicine, etc.

application ProcessApplications are available year-round and can be obtained by contacting USA+ at 800-872-1187. Applicants should complete and submit an application along with the following documents:• ACT or SAT scores• High school diploma• Letter of acceptance from the

educational program director• High school transcripts

The application should be submitted by June 30 to: United Service Association For Health Care, Scholarship Review Committee, P.O. Box 200905, Arlington, TX 76006.

next stepsThe scholarship review committee will review the applications. Final determi-nation regarding the award will be made by July 23, and notification letters will be sent via mail. Award checks will be made payable to the college/university.

After the initial award is extended for the first semester, in order to continue to receive an award for the following subsequent semester, students must provide a certified copy of their transcript that reflects a minimum GPA of 3.0 with at least 12 hours earned. This process must be completed for the three semesters that follow the initial application and award process.

Award recipients will be listed in the USA+ Total Health and Wellness magazine. Employees of USA+ and contracted marketing companies and their dependents are not eligible for this program. Ë



when Depression lingersIfyoursadfeelingsdon’tgoawayafterquitting,resisttheurgetoreturntothehabit.Besidesitsharmfulhealtheffects,smokingisn’taproventreatmentfordepression.Infact,smokershavehigherratesofthecondition.Onereason:Nicotineslowsthetransmissionofsignalsbetweenyournervecells,dampeningpositivefeelings.Insteadtalkwithyourdoctoraboutalternateformsof

treatment.Counseling,antidepressants,oracombinationofthetwocansafelyliftyououtofthedumps.Alsotalkwithyourdoctorifyoufeeldepressedbeforestarting

toquit.Mentalhealthchallengescanstandinthewayofasmoke-freelifestyle.Somemedications,includingbupropion,areeffectivebothfordepressionandsmokingcessation.Ë

Quit smoking for a Healthy Mind and Body

researCHers reCently fOllOweD aBOUt 4,800 sMOKers.

Over tHree years, aBOUt One in five QUit. Thosewhodidreducedtheirratesofdepression,anxiety,alcoholproblems,anddrugabusecomparedwiththosewhocontinuedtolightup.

seek stress reliefTheresultsofferhopeforthosewhoaretryingtokickthehabit.It’snormaltofeelirritable,restless,oralittleblueforaboutaweekortwoafterquitting.Buttheseandotherfindingssuggestthatinthelongrun,you’llbehappierandmentallyhealthiersmoke-free.Tospeedtheprocessofquitting,tryotherwaystocopewith

stress.Forinstance,regularexerciseimprovesyourhealth,liftsyourmood,andoccupiesthetimeyouusedtospendsmoking.Meditation,timeinnature,orspiritualpracticesalsohelpsomepeoplemakethechangesmoothly.Itmaybeassimpleascreatingpeacefultimesinyourdailyschedule.Fillthemwithdeepbreathing,lightedcandles,orotherrelaxingpractices.

The minute you put out your last cigarette, your lungs and heart start to heal. But there’s another benefit you might not expect: a soaring mood.

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the vision test you need to Have—Even if You See ClearlyTests during routine eye examinations can diagnose glaucoma before it affects your eyesight, and treatment can prevent vision loss or keep it from worsening.

GlaUCOMa is tHe leaDinG CaUse Of

BlinDness in tHe U.s. Butnearlyhalfofpeoplewiththeeyediseasedon’tknowtheyhaveit.Earlydetectionofglaucomaisvery

importanttokeepyourvisionsharp.Youmaynothaveanysymptomsofglau-comauntilyoustartlosingvision.Atthatpoint,youcan’tregainvisionthatyouhavelost.

How Glaucoma robs visionGlaucomaisasetofdiseasesthathurttheeye’sopticnerve.Theopticnervetransmitstheimagesyoureyeseestoyourbrain.Inthemostcommontypeofglaucoma,ariseinpressurewithintheeye,maydamagetheopticnerve.Noteveryonewithincreasedeyepressuredevelopsglaucoma.Likewise,youcanhaveglaucomaevenifyoureyepressureisnormal.Withouttreatment,glaucomagradu-

allycausesvisionloss.Thefirstsignisthatyoulosesidevision.Visionlosscanhappenquicklyorslowly.Ifleftuntreated,glaucomamaycauseblindness.

Do you need a Glaucoma test?Ifyou’reatriskforglaucoma,youshouldhaveadilatedeyeexamatleastonceeverytwoyears.Peopleatriskinclude:•African-Americansolderthan40•Anyoneage60orolder•Peoplewithdiabetes

•Peoplewhohavearelativewithglaucoma

Beingnearsightedandhavinghighbloodpressurealsoincreaseyourrisk.Askyourdoctorhowoftenyouneedtobetested.

what to expect During a Glaucoma testThebestwaytodiagnoseglaucomaiswithadilatedeyeexam.Inthistypeofexam,yourdoctorwillwidenyourpupilswitheyedrops.Yourdoctormaydoseveralteststocheckyouropticnerveandeyepressure.Treatmentmayincludemedicine,surgery,oracombi-nationofboth.Aneyeexamcanalsotellyourdoctorif

you’reatriskforglaucomaevenifyoudon’thaveityet.Inthatcase,treatmentcanhelpwardoffthedisease.Specialeyedrops,forexample,cancuttheriskforglaucomabyhalfinpeoplewithcertainriskfactors.Findingandtreatingglaucoma

earlyisthebestwaytopreventseriousvisionloss.Sodon’twaittoscheduleacomprehensiveeyeexam.Ë

Aschedule an eye exam today Your United Service Association For Health Care (USA+) membership cur-rently includes many valuable benefits, one of which in most memberships is an annual eye exam for each family member at no additional cost. Diabe-tes, heart disease, high blood pressure, and high cholesterol are all diseases eye care specialists can detect from an eye exam. If you have not had an eye exam this year, we encourage you to schedule one soon. USA+ member-ships include access to more than 32,000 participating providers nation-wide. A provider is within 10 miles of homes in 90 percent of the country. If you need assistance locating a partici-pating provider in your area, call our Member Services Department at 800-872-1187 or log onto the Members Only section at www.usahc.com.



The Vitamin D Debate

researCHers still GO BaCK anD fOrtH aBOUt HOw MUCH

vitaMin D we neeD, wHetHer taKinG sUPPleMents is

BenefiCial, anD wHat COnstitUtes a DefiCienCy.

Numerousobservationalstudieshavefoundevidencethatpeoplewhoweredeficientinthevitaminhadanincreasedriskforhipfractures,cancer,heartdisease,andstroke.However,theresultsofrecentresearchpublishedinThe Lancet Diabetes & Endocrinologychallengedwhethertakingasupplementcanreducetheriskofdevelopingtheseconditions.Thatsaid,it’sproventhatvitaminDdoeshavebenefits.

Here’swhat’sknownandstillunknownaboutthemysteriousD.

what we Know SeveralundisputedfactsaboutvitaminDinclude:•Itsafat-solublevitaminthatisfoundinonlyafewfoods.•OurbodiesmakevitaminDwhensunlightshinesonourskin.

•Itimprovesthebody’sabilitytoabsorbcalcium,andit’sneededtokeepourboneshealthyandstrong.Italsohelpsmodulatecellgrowth,promotesimmunefunction,andreducesinflammation,accordingtotheNationalInstitutesofHealthOfficeofDietarySupplements.

•ManystudieshavefoundpeoplewithhigherlevelsofvitaminDintheirbloodhavealowerriskofdevelopingcolorectalcancer,accordingtotheNationalCancerInstitute.

what we Don’t KnowAfewoftheunansweredquestionsaboutvitaminDinclude:•HowmuchvitaminDweshouldingesteveryday.TheInstituteofMedicinerecommendsmenandwomenages18to70get600IUs.TheEndocrineSocietysays1,500to2,000IUs,andtheVitaminDCouncilsuggests5,000IUs.

•Whatbloodlevelsconstituteadeficiency.BloodtestscanconfirmhowmuchvitaminDiscirculatingintheblood,butnotthelevelsthatindicateabetterhealthoutcome.

Although vitamin D is the subject of some 25,000 scientific studies since 2000, much about it remains a mystery.

the Bottom lineAmajorstudyof24,000peoplehopestoaddresstheseunansweredquestions.Itshouldbecompleteby2017.Untilthen,adviceaboutwhetheryoushouldtakeavitaminDsupplementcanvaryfromexperttoexpertandorganizationtoorganization.Talkwithyourdoctorifyouhaveques-tions.Yourdoctorwillconsideryourhealth,diet,andlifestylehabitstohelpyoudetermineifyouneedtogetmorevitaminD.Ë

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7 Common Causes of Back PainMost causes of back pain aren’t serious or life-threatening, although in rare cases it can signal a more severe problem.

tHe CaUse Of BaCK Pain Can reMain

MysteriOUs DesPite exaMs anD

MeDiCal tests. Inpart,that’sbecauseeveryoneisdifferent—problemsthatcauseseverepaininonepersoncancausenosymptomsatallinanotherperson.Herearethemostcommonpotentialculprits.

1 too much, too soonYourbackmayacheafteryourfirstworkoutinawhileoradayofaggres-sivesnowshovelingoryardwork.Inthesecases,youmayhavepulledorstrainedamuscleorligament.Move-mentsthatinvolvebending,lifting,ortwistingareamongthemostlikelytotriggerbackpain.Backpainfromoveruseusuallyresolvesonitsownwithinafewdays.

2 Disk injuries or degenerationAsyouage,theflat,rounddisksthatfitbetweeneachvertebrainyourspinebreakdown.Youmayfeelpainastheylosetheircushioningabilityandvertebraerubagainsteachanother.Doctorscallthisdegenerativediskdisease.Sometimesthejellylikefillingsqueezesoutofthehardoutercoatingofthedisk,aconditioncalledaherni-ateddisk.Thepressureoffluidagainsttheouterringcancauselowerbackpain,whileleakedfluidcanirritatenearbynerves,causingdiscomfortthatrunsdownoneorbothlegs.

3 alignment problemsScoliosis,anabnormalcurveinyourspine,candevelopduringchildhoodorteenageyears.Butitmaynotcausepainuntilmiddleageorlater,whenitbeginstoplaceincreasingpressureonthenerveswithinyourspinalcord.Align-mentproblemsdon’talwaysbegininyourback.Painordeformitiesinyourfootoranklecanchangethewayyouwalk,stretchingligamentsandtendonsbeyondtheirnormalrange.Painandarthritisthatreachesintoyourlowerbackcanfollow.

4 fracturesYoucanbreakavertebraduringafallorotheraccident.Butmostcommonly,fracturesdevelopasaresultofthebone-thinningdiseaseosteoporosis.Overtime,yourvertebraecancrumble,whichcancausepainwhenyoumoveorwhenbonescompressnerves.

5 infections and tumorsRarebutseriousinfectionscanstrikethevertebrae,aconditioncalledosteomyelitis.Oryoucandevelopdiscitis,inflammationinthedisksbetweenthebones.Theswellingthatresultscansendpainsignalsupyourspinalcordtoyourbrain.Cancerisalsouncommon,butcancausepainwhentumorsformalongthespinalcord.

6 Health issues in other parts of your body

Conditionsthataffectotherorgans—notjustthemusclesandjointsinyourback—cancausepaininornearyourlowerback.Theseincludekidneystonesorinfectionsaswellassexuallytrans-mittedinfections.

7 spinal stenosisIfyouhavedegenerativediskdisease,yourbodymayrespondbydevelopingnewbonetohelpsupportyourspine.Thisbonegrowthcansqueezethenervesinyourspinalcord,resultinginpaininyourbackorpainandnumbnessrunningdownyourlegs.Oftenthisconditionimpairsyourabilitytowalkandrequiressurgicaltreatment.Ë

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Watch your Child’s weight

wHat yOUr KiDs learn aBOUt Diet anD nUtritiOn as tHey

GrOw UP will HelP tHeM Maintain a HealtHy weiGHt fOr a

lifetiMe.Keepthesepointsinmindasyouputfoodonthetable.

BMi BasicsToday,aboutoneinthreechildrenandteensareoverweightorobese.Ifyouhaveconcernsaboutyourchild’sweight,talkwithyourchild’sdoctor.Thedoctormaymeasureyourchild’sbodymassindex,orBMI.BMIusesweightandheighttoestimatebodyfat.Sincekids

arestillgrowing,theirBMIsalsoconsiderageandgender.

Get to a Healthy weightWhetheryouwanttohelpyourchildmaintainhisorherweightorloseafewpounds,ahealthylifestylecanbeeasierthanyouthink.Herearesometipstohelpmanageyourchild’sweight:•shop smartly.Yourchildwilleatwhat’savailable.Stockyourhomewithfewerchipsandcookiesandmorefruitsandvegetables.

•Make it easy.Afewminutesofpreparationgoesalongway.Preslicesomeapples.Placebabycarrotsinlittlebagsonalowshelfintherefrigerator.Theeasierfoodsaretoeat,themorelikelyyourkidswilleatthem.

•Plan family meals.Childreneatbetterwheneatingtogetherasafamily.Kidsmaypickuponyourhealthy

The health habits your child develops now can stick with them into adulthood. That’s one reason why it’s so important to help kids learn how to make healthy choices when they’re young.

choices,likeservingyourselfsaladortakingsmallerpor-tions.Youcanalsomonitorwhatyourchildeatswhenyoudinetogether.

• find healthy alternatives.Healthyeatingdoesn’tmeancuttingouttreats.Insteadoficecream,serveasmallbowloflow-fatfrozenyogurtwithfreshorfrozenberries.

•eat at home.Cutbackonhowoftenyourfamilyeatsoutsidethehome.Whenyoupreparemeals,you’reinchargeofwhatgoesinthemandcancontrolthefat,calories,andsalt.

Makingmealsafamilyeventandgettingyourkidsinvolvedatmealtimemakesthemmoreexcitedabouthealthyeating.Ë

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association For Health Care

articles in this magazine are written by professional journal-ists or physicians who strive to present reliable, up-to-date health information. our articles are reviewed by medical professionals for accuracy and appropriateness. no magazine, however, can replace the care and advice of medical profes-sionals, and readers are cautioned to seek such help for personal problems.5426M

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