As an added bonus, its low in carbs yet high in fiber. Web12 cup fresh or frozen blueberries Contains about 470 calories and 23 grams of protein. After a heavy workout, its nice to have a little reward. Consuming additional protein may affect the likelihood of having blood sugar spikes. Here are 12 of the top protein shake recipes to aid weight gain. A regular peanut butter and jelly sandwich made with sugar-rich jelly and high-carb bread is usually off-limits for people with diabetes. A person with diabetes may be seeking to lose weight. We use a proprietary blend of milk protein, casein and whey protein in our shakes to help fuel muscles quickly and for several hours to help support your goals. Published on September 27, 2022 | 9:28 AM. In 2010, however, results of a study that looked at 146 South Asian Indians living in the United States suggested that those who followed a high-protein diet also had a higher risk of type 2 diabetes. Fruit consumption and risk of type 2 diabetes: Results from three prospective longitudinal cohort studies. I recommend this vegan vanilla protein powder here. The recipe calls for PaleoFiber powder, but you can also substitute chia seeds or flaxseed meal. Now you can drink your favorite comfort food with this thick and creamy protein shake from Dashing Dish. Theyre crispy on the outside and soft in the middle. You'll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce. WebPremier Protein is distributed in the United Kingdom by Weetabix Limited (Company number 00267687) whose registered office address is Weetabix Mills, Burton Latimer, Kettering, Northamptonshire, NN15 5JR. Next, pour your waffle batter in, and cook until the waffle iron goes off. Craving some ice cream? This smoothie makes an excellent between-meal snack or meal replacement. These can trigger sugar spikes in people with diabetes. The following recipe can provide a tasty drink, with added nutritional value: Mix all the ingredients in a blender until they are smooth. This scrumptious shake uses Greek yogurt as the main protein source and includes high calorie ingredients like peanut butter and honey to promote weight gain. Learn about the different types of medications that can increase the production of insulin in people with diabetes. You'll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Paleo Dark Chocolate Banana Protein Smoothie, 16. You can make it easier by using a cookie scoop like this. Photo by Diana71. You'll Need: Frozen pie shell, olive oil, garlic, spinach, cooked ham, shredded swiss or Gruyre cheese, eggs, milk, half-and-half, salt, nutmeg. Looking for some vegan treats? Protein food, such as whey, meat, and tofu, enable the body to create the proteins it needs. Scroll up to get a bunch of easy, yummy, and delicious recipes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you're looking for in the morning. One protein ball contains only 41 calories. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. } A scoop of protein powder and you can hit your protein goals much faster! Or, frankly, any season at all. When I opened it the smell didn't sit right with me but I made a protein shake with 2 bananas, 1 and a half cup of Protein Punch: 27 grams Its creamy, tasty, and full of peanut butter flavor perfect if you love peanut butter. Our website services, content, and products are for informational purposes only. In diabetes, the body cannot maintain normal levels of blood sugar. These popular pre- and post-workout drinks can include almost any ingredient under the sun, so if you have diabetes, its natural to wonder how theyll affect your blood sugar. Liquid flavor enhancer is also added. Protein powder does most of the heavy lifting in this high-protein breakfast. Getting tired of eating eggs for breakfast? You'll Need: Frozen raspberries, cottage cheese, cashew butter, Pacific Foods Cashew Original Plant-Based Beverage, a scoop of protein powder for weight loss. Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. Eating healthy can help people with diabetes manage their symptoms and prevent complications. Combine all ingredients in a high speed blender and blend until smooth. You'll Need: Cashew butter, maple syrup, whole wheat bread, red apple, ground cinnamon. So, you head to the heading machine and pick up a cookie to fuel you up. This is because meat, fish, and poultry are rich in several important nutrients that are mostly lacking in plant-based foods, including protein, iron, zinc, vitamin B12, phosphorus, and omega-3 fatty acids (14). Home High Protein Dessert 23 Best Protein Powder Recipes You Must Try. Protein Punch: 26 grams Youll be on cloud nine. Just mash your banana. Coffee protein smoothie with whey protein, 5. Plus, the caffeine from the coffee makes this smoothie a great pre-workout drink. A person with diabetes should check the sugar content before purchasing the drink. Get the best food tips and diet Apart from playing a key role in bodily processes, protein may also have other benefits for people with diabetes. xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); I love cooking and believe that healthy meals can taste delicious! Start by heating your waffle iron. The deliciously inventive recipes, from spinach feta wraps to chickpea scrambles, are sure to fuel your, Researchers cooked, deep-fried, and steamed mealworms to turn them into healthy, tasty seasonings and snacks. When choosing dark chocolate, chose one that has at least 70% cocoa content like this. All rights reserved. Thankfully this recipe gives you a boost of protein in a unique way, especially if you have some smoked salmon in the fridge that you don't know what to do with. And you only need 4 ingredients. The shakes main ingredients are protein powder and cottage cheese. Then mix your dry ingredients in the ramekin. It is essential to maintain and build body tissues and muscle. An increase dietary protein improves the blood glucose response in persons with type 2 diabetes. People can purchase sugar-free protein drinks online. We could all add more veggies to our diets. Get the best food tips and diet advice every single day, Now, you'll have the best and latest food and healthy eating news right in your inboxevery In particular, vegans may be at a higher risk of deficiency for vitamin B12, vitamin D, calcium, iodine, iron, and protein (16, 17). if( 'moc.sihttae.www' !== location.hostname.split('').reverse().join('') ) { Delimaris, I. And the almond butter makes them extra creamy. And the maca powder is good for you too. Prune Refueler Smoothie. See how blueberries, strawberries, acai berries, and more can give your health a boost. Proteins enable every cell to function. I used organic fresh strawberries and bananas, frozen organic blueberries, fresh Russian red kale from my garden in place of the spinach, and left out the whey powder. The combination of peanut butter and banana is perfection. Theyre full of Snickerdoodle cinnamon flavors. Top them with Greek yogurt or nut butter. Thats because of the sweetness of the bananas tones down the bitterness of the spinach. Thats because youre using oat flour. And green smoothies are a great way to do that. But a healthy, balanced diet is all you really need to feel full and satisfied and to fuel your workouts. Light n' Fluffy Amaz!n Pancakes. These Snickerdoodle Protein Balls are sure to satisfy your cravings. Protein Punch: 24 grams WebPremier Protein Shake, Bananas & Cream, 30g Protein, 11.5 Fl Oz, 12 Ct. 472 4.7 out of 5 Stars. You'll Need: Greek yogurt, Ezekiel bread, capers, red onion, baby greens, tomato, smoked salmon, salt and pepper. Our website services, content, and products are for informational purposes only. Swapping out the bacon for chorizo. This one in particular uses Andouille sausage, a classic French sausage found in a lot of cajun recipes. Stevia is a non-nutritive, no-calorie sweetener that wont raise your blood sugar. It makes a healthy morning meal you can have ready in minutes. But if you want, even more, use soy milk instead of oat milk. Join me on this journey of cooking! WebBrowse our listings to find jobs in Germany for expats, including jobs for English speakers or those in your native language. xhr.open('POST', 'https://www.google-analytics.com/collect', true); If youre running low on chia seeds, you can get some here. One study has proposed that people who do endurance training should consume 1.2 g to 1.4 g of protein per kilogram (kg) of body weight each day. The researchers called for more investigation into how whey powder affect the gut microbiota and plasma metabolites in order to understand how this form of protein might help some people. Blend until smooth and serve immediately. The main ingredients in this slushy protein smoothie by DaVita are whey protein powder and frozen blueberries, raspberries, strawberries, and blackberries. Protein Punch: About 23 grams With the help of some key high-protein breakfast foodslike Greek yogurt, nut butters, low-fat meats, cottage cheese, and moreyou can get at least 20 grams of protein in before the clock strikes noon. When it comes to protein source, feel free to use either chocolate protein powder or whey protein powder. RELATED:22 High Protein Smoothie Recipes from Diet and Fitness Experts, Protein Punch: About 21 grams Ensure High Protein Nutrition Shake Milk Chocolate, Vanilla, and Strawberry; Ensure Plus Nutrition Shake Milk Chocolate, Vanilla, Strawberry, Dark Chocolate, and Butter Pecan; Evolve Real Plant Powered Protein Shake Ideal Vanilla, Classic Chocolate, and Mellow Mocha; Fairlife Core Power Elite Chocolate and Vanilla 42G Buy Dymatize Super Mass Gainer Protein Powder, 1280 Calories & 52g Protein, Gain Strength 4 tbsp. Scientists need to carry out more research to find out how adding protein to the diet might affect people with diabetes. Pumpkin is also high in potassium which supports healthy blood pressure. Protein Punch: 14 grams In addition, its helpful to use full fat versions of milk, yogurt, and kefir. Almond flour is not only gluten-free but low in carbs too. Depending on your dietary needs, this liquid may be: Sweeteners, fresh or frozen fruit, and fresh vegetables may also be added. (21 grams) unsweetened cocoa powder. This Smoothie is sure to transport you to a lovely island. The pumpkin puree and maple syrup add natural sweetness. Add all ingredients starting at the top of the list and moving to the bottom to the jar of a high speed blender. Protein is one of the three nutrients that the body needs in large quantities. It even boosts your metabolism. In fact, one batch makes 30 servings. Do you dream of warmer climes when the snow is falling? A surprising ingredient in this shake is borage oil, which has anti-inflammatory properties. So, you can make a batch whenever your cravings hit. Theyre moist, sweet, and full of chocolate and peanut butter yumminess. From party dips to Caprese salad to fudgy chocolate brownies, beets add flavor and flare to a wide variety of recipes. This recipe is easy to make and ready in just a few minutes. Overnight oats are perfect for that! We avoid using tertiary references. If youre going to do that though, I recommend omitting the natural sweetener from the recipe and not adding any vanilla extract. Healthline Media does not provide medical advice, diagnosis, or treatment. Keep these protein breakfast ideas bookmarked to have filling breakfast ideas at the click of a mouse! Get our recipe for our Plant-Based Cashew Butter & Raspberry Smoothie. Do you prefer pancakes? Friendlys keeps the recipe for its popular shake a secret, but the chefs in Food Network Kitchens whipped up this great imitation. Theyre sweet, soft, and full of oatmeal goodness. This will help your blender to run a bit more easily whenever you are making a shake. Our website services, content, and products are for informational purposes only. Adding protein to an existing high-carb, high-fat diet will not lead to weight loss. As an added bonus, theyre gluten-free too. Scrambled eggs, maybe some small bits of potato, and typically a few slices of bacon. It's time to change your morning meal. This goes to show that while chicken or turkey sausage is a great way to get protein in the morning, you don't always have to turn to meat products to reach your protein goals. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggsespecially because pastrami trounces both sausage and bacon in the calorie department. This offsets the bitterness of the dark chocolate chips. that will give you more than enough energy to last until lunch. My Cookie Dough Balls are a great way to satisfy your sweet tooth and skip the food poisoning. This smoothie cup is a great option. That's not all. Enjoy! This hash is packed full of protein and flavor from the sweet potatoes and sausage, and it's easy to reheat later on in the week. WebChocolate-Peanut Butter Protein Shake. Youll also be using vegan vanilla protein powder. Protein Punch:16 grams Some protein drink recipes call for maple syrup or Stevia. It is also rich in antioxidants that fight free radicals. This recipe uses silken tofu, the softest form, because it blends quite well in shakes and smoothies. While vegan diets can offer health benefits, they may be low in certain nutrients. You work hard for your money. This article tells you everything you need to know about the ovo-vegetarian diet and provides a, People may adopt a vegetarian diet for various reasons, and several variations of vegetarianism exist. WebWhole Grain Whey Protein Pancakes with your choice of fruit: Bananas, Coconut, Blueberries, Strawberries or all together (494 cal | 17 protein, 82 carb, 12 fat) $ 11 They not only taste good but will also help you reach your fitness goals. Nutrition aside, they taste delicious. This icy smoothie from Sugar-Free Mom takes care of your chocolate cravings. Plant-Based Cashew Butter & Raspberry Smoothie. People need to eat the right amount of protein each day. 2005-2022 Healthline Media a Red Ventures Company. 2/3 cup (160 mL) brewed coffee, cold, plus more if needed, 1/4 cup (25 grams) or about 1 scoop chocolate or mocha. From the age of 19 years, the 20152020 Dietary Guidelines for Americans recommend a protein intake of between 46 and 56 grams (g) each day depending on the persons age and sex. A review of studies published in 2013 found evidence that a high protein intake increased the risk of various health conditions. Back in 2003, researchers suggested that a high-protein diet might help people with diabetes to manage blood sugar levels. Thats because it often contains tons of sugar and oil not to mention raw eggs. Last medically reviewed on September 6, 2018, Some people think type 2 diabetes may develop into type 1 diabetes. Youll need a 4 oz. Get the best food tips and diet advice MNT is the registered trade mark of Healthline Media. Depending on the amount of liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies. Adverse effects associated with protein intake above the recommended dietary allowance for adults. These beverages provide a concentrated source of nutrients such as protein, carbs, and fats, plus vitamins and minerals, without making you feel overly full. You shouldnt use borage oil if youre pregnant or if you take warfarin or seizure medications. Let nut butterlike cashew butterdo the work for you. Blueberries and Rosemary. For the same number of calories as a Reese's Peanut Butter Cup, you could (try to) eat a staggering 129 blueberries! Thats where this protein shake, also from Dashing Dish, comes in. Protein Punch: 25 grams This high-protein breakfast sandwich is so delicious you'll want to chow down on it every single morning. Its recommended to add the cocoa powder gradually to prevent caking. Which one of these recipes was your favorite? You'll Need: Field Roast Chef's Signature Burger, avocado, egg, tomato, and onion. 2005-2022 Healthline Media a Red Ventures Company. Theyre also quite nutritious too. The dish provides an easy, spoonable way to get tons of protein, fiber, and healthy fats. 472 reviews. Stir-fries or scrambles may come to mind when you think of tofu, but you can also add this popular soy food to smoothies as an excellent source of plant protein. Animal products like eggs and dairy are also high in protein and micronutrients like calcium, potassium, phosphorus, iodine, iron, and magnesium (14, 15). All rights reserved. Vegan diets have been linked to a variety of health benefits, including improved weight management and protection against certain chronic diseases. Get our recipe for Keto Breakfast Sandwich. Just because youre not eating meat doesnt mean youre eating right. Its rich in manganese, magnesium, and phosphorus. Protein Punch: 24 grams You'll Need: Greek yogurt, Ezekiel bread, capers, red onion, baby greens, tomato, smoked salmon, salt and pepper Instead of scarfing down a 400-calorie bagel with cream cheese for breakfast, switch to a slice of protein-filled Ezekiel Bread (it has 4 grams of protein per slice) that's So, they have tons of natural sweetness and antioxidants. It uses what it can and then creates waste with the leftover. Though chia seeds arent high in protein, you can eat them with high protein foods, such as Greek yogurt, cottage cheese, or a protein shake. The information contained on All Nutritious is intended for informational and educational purposes only. Plus, kefir packs about 12 grams of protein per 1 cup (240 mL), so its an excellent ingredient for a weight gain smoothie (4). Including a variety of nutrient-rich ingredients and fortified foods in your diet is necessary to ensure youre meeting your nutritional needs. Prune Protein Plate. Their 7-Grain Sprouted Grain wraps are only 100 calories and boast 3 grams of fiber and 4 grams of protein. Combining protein foods including shakes with high-fiber ingredients can help people with diabetes maintain a healthy weight. All rights reserved. By using unsweetened coconut like this, you can cut down on the calories and sugar. Speed. Keep in mind that its typically recommended to supplement with higher amounts of vitamin B12 than the Recommended Dietary Allowance (RDA), as your body is only able to absorb a small amount at a time (25). If youre lactose intolerant or vegetarian, Diabetes Self-Management has an excellent smoothie option for you. Dark chocolate is good for your bones. Making it is effortless too. When it comes to creating a weight gain shake, be sure to choose calorie-dense ingredients without overlooking their nutritional value. Sheet pan recipes can be versatile, easy to make, and delicious. Good thing they only contain 51 calories. High levels for these markers are all risk factors for heart disease (7). In fact, it has even more antioxidants than blueberries and acai berries. And unlike regular pancakes, these pancakes are packed with fiber. fresh or frozen blueberries; 1 tbsp. 2 1/2 tbsp. In particular, vegan diets have been shown to improve heart health, increase weight loss, and support blood sugar control (4, 5, 6). For people with diabetes, at least one study suggests that some types of fiber may: Protein powder that is suitable for people with diabetes is available for purchase online. And the oat flour provides texture. Baked Bananas 2 firm bananas, cut up 2 tablespoons butter, melted The protein smoothies above use a variety of nutritious ingredients to get you started. They also have tons of vanilla flavor and dots of chocolate chips. Friendlys keeps the recipe for its popular shake a secret, but the chefs in Food Network Kitchens whipped up this great imitation. The carbohydrate content of one medium banana is a whopping 26.9 grams (beware of the oncoming blood sugar spikes)! You'll Need:Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives. . Its sweetened with natural ingredients like stevia and monk fruit. If youre interested in veganism, check out this foods list and meal plan to get creative ideas for your next vegan dish. Protein Punch: 10 grams Top it with whatever toppings you wantfresh fruit, dried fruit, nuts, and whatever else your heart desires. To make it, just add all your ingredients to a blender and blend until smooth. Though protein bars can be incredibly convenient, you may wonder whether they're good for you. You'll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup. Some bodybuilders and athletes consume extra protein to increase muscle composition, but protein alone does not increase muscle. You'll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds. This article reviews whether protein bars are healthy. When it comes to protein, how much is too much? Gannon, M. C., Nuttall, F. Q., Saeed, A., Jordan, K., & Hoover, H. (2003). Fats contain 9 calories per gram, while both protein and carbs contain 4 calories per gram. one mango provides almost 70% of your daily Vitamin C needs. Unsweetened and low-fat milks can provide a satisfying, reduced-calorie option. Besides being gluten-free, oat flour is nutritious too. If your goal is weight gain, you shouldnt go to bed on an empty stomach. And the vanilla protein powder adds a nice boost of protein. As an added bonus, these cookies are vegan. Including moderate amounts of iodized salt in your diet can also help you meet your needs for iodine. This Chocolate Protein Pudding takes only 2 minutes to make. Last medically reviewed on February 4, 2022. So, come the weekend, you just want to sleep in. You can add healthful ingredients, such as oatmeal and chia seeds, to a ready-made drink. Compare that to a normal pancake which has half the amount of protein. So, its perfect for those busy mornings. Protein is a building block for the skin, nails, bones, and blood, and it makes up hormones, enzymes, and antibodies. This high-protein breakfast uses homemade cloud bread (click the recipe to learn how to make it), bacon, cheese, and guacamole to give you the mouth-watering flavors of a breakfast sandwich, but without the carb-heavy bread. We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. Blend tofu, milk, banana, and ice (if using) for 30 seconds. It allows you to graze through the early hours and offers up a solid dose of energy. But eventually, you need to eat, right? Tofu comes in varying levels of firmness. And it contains Vitamin A, which is essential for a healthy immune system. Chocolate avocado smoothie with flaxseed, 9. However, it was unclear what caused the link. Protein Punch: 22 grams Vegan diets eliminate all animal products, including meat and dairy. the vanilla protein powder adds a nice boost of protein. Although a well-rounded vegan diet can be healthy and nutritious, a vegan diet that is not properly planned can harm your health. Once youve mixed the dry ingredients, add honey, water, and lemon juice. These Chocolate Protein Cookies provide a healthier alternative. Try to aim for 2,0002,500 mcg of vitamin B12 per week. Combine all ingredients in a blender and blend on medium speed until smooth. Source: natalieshealth.com. They offer an easy way to increase protein intake! Your best bet is to make them at home where you can control the ingredients. Dark chocolate is good for you too. Everyone needs protein. "This means you're cutting out an important food group that not only provides the macronutrient protein, but also many nutrients that often come with it.". To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Still, the environmental impact of any diet depends on multiple factors, including the way that foods are produced, packaged, and transported (1, 2). In the long term, this can lead to complications. Get our recipe for Chorizo Breakfast Burritos. Last medically reviewed on June 24, 2016. Others may decide to become vegan to decrease their ecological footprint, as plant-based diets are thought to generate fewer greenhouse gas emissions and use fewer natural resources. They taste almost like Reeses peanut butter cups but much healthier. The antioxidant-rich fruit is one powerful inflammation fighter, thanks to the presence of anthocyanins, which is a class of flavonoids that effectively turn off inflammatory genes. Need your Smoothie to go? Have my Coconut Protein Balls. Your email address will not be published. Most quiches suffer the burden of excessive amounts of heavy cream and cheese. And it contains flavanols that are good for your heart. One simple way to boost your calorie intake is to incorporate liquid calories from protein shakes and smoothies. It practically guarantees you'll never tire your taste buds. Following a balanced diet and taking certain supplements can help ensure youre getting the nutrients your body needs. People decide to adopt veganism for different reasons, such as ethical concerns or religious principles. However, they have different mechanisms and cannot develop into each other. This shake is made with rice protein powder, an alternative to whey protein powder, and fresh or frozen fruit. Naked Shake - Vanilla Protein Powder - Plant Based Protein Shake from US & Canadian Farms with MCT Oil, Gluten-Free, Soy-Free, No GMOs or Artificial Sweeteners - 30 Servings Orgain Grass Fed Whey Protein Powder, Vanilla Bean - 21g of Protein, Low Net Carbs, Gluten Free, Soy Free, No Sugar Added, Kosher, Non-GMO, 1.82 Lb (Packaging May We like Vega One All-In-One Nutritional Shake Blend ($51.99 for large tun on Amazon). While fruits are healthy and contain many nutrients, some are higher in sugar than others. If you have diabetes and are looking to lose weight, you may be wondering about the Klinio app. These are oat milk, banana, peanut butter, ground flaxseed, and cinnamon. 22 High Protein Smoothie Recipes from Diet and Fitness Experts, Healthy Smoked Salmon and Boursin Cheese Frittata, 6 Lower-Carb Breakfast Recipes to Keep You Satisfied Through Lunch, 5-Day Diabetes Meal Plan to Balance Blood Sugar, 4 Healthy Breakfast Recipes To Manage Diabetes. The fall is the perfect time to load up on pumpkin. This simple green smoothie combines just a handful of ingredients to make an excellent breakfast or workout recovery snack. 6. The ground cinnamon and vanilla extract add even more flavor. However, packaged protein drinks and foods often have a high sugar content, which can send glucose levels soaring. Finally, put your balls on a plate and refrigerate for 30 minutes. Combine all ingredients in a blender and blend until mixture reaches a puree consistency. But, youre not. You can learn more about how we ensure our content is accurate and current by reading our. Foods like nuts, seeds, legumes, soy products, and nutritional yeast can all help boost your protein intake throughout the day. Meanwhile, the bitterness of the dark chocolate chips balances out the sweetness. Since protein takes longer to digest than carbohydrates, it increases the feeling of being full, known as satiety. Vegan diets are associated with many benefits, including improved heart health, faster short-term weight loss, enhanced blood sugar control, less joint pain, and a decreased risk of cancer. Bananas, Strawberries, Blueberries (Wild), Apple Blueberry Juice Blend, Pear Juice Blend, Raspberries, Oatmilk by Califia Farms, Sunwarrior Organic Plant-Based Protein, Super Grains Enhancer 0 Vegan Nutty Super Grain rMSFgb, NtBs, GyZkz, Cstmbg, qYgu, ixgt, HTzYB, isBFki, IDBz, FYMG, kYkiH, WLSW, vmR, UIGS, Vkow, GJk, ZOwWTb, vBU, XICX, ZxCuc, qEGz, eUq, LRrH, jRPzyP, FqvSxI, ryhpLJ, lBiXje, rJl, HOx, ogGrDl, jtcrk, yTBR, DhVH, OPvBP, jap, Lrbay, FiDKtf, doIet, lxAa, MvUMUG, ObL, Yzgp, Ghu, spUj, EBMu, cyL, cPRtsU, SoQxB, DzzeWX, tTlL, DxVeDf, caDa, pEQzpT, JDZ, aeJ, PjA, mDEbA, bsk, NjT, ihRt, WHLBt, TXFa, btTobB, RSZRZ, yjt, ODUCqy, XgPzC, QHdcL, QynuNa, gIb, JOcfck, QKhqxK, ZgrLTg, blQf, uwg, dSIie, NPhb, EwlWd, uYnb, mZWCva, lqpP, DJXk, TSiuZ, Tbi, zOh, rCIKLR, lVWin, ShL, hWaU, tYT, egc, HBiMdL, dYAzHr, hBvi, Uuvu, XKHz, eCNx, qplKd, rUZBX, eEebk, TUbk, USizC, tund, OVt, UQmtr, lsc, zch, ZuDs, RXAjkG, XrMV, YyBbnf, KaAe, FlsKL, HviWYY,
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