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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
m u s c l e b u i l d i n g r e c i p e s f o r m e n w i t h ta s t e

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Contents
1.
p r e fac e - About the authors 2. the lean lifest yle - Yo u a re w h a t yo u p u t i n yo u r m o u t h - T h e Le a n L u n c h b oxer s k it c h e n e s s e n t i a l s - D it c h & Sw it c h - s i m p le s w a p s fo r a le a n er l i fe s ty le - T h e h i g h s a n d lo w s of s u g a r , a lc o h o l a n d c a ffe i n e 3 . t h e l e a n l u n c h b ox - H o w t o u s e t h e re c i p e s - B re a k fa s t re c i p e s - M a i n re c i p e s - S n a c k re c i p e s - D r i n k s re c i p e s - K it c h e n S k i ll s 4 . s tay l e a n f o r e v e r - T h e 10 c o m m a n d m e n t s - Final Thoughts

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preface
a b o u t YO U R a u t h o r s
T h a n k yo u fo r p u rc h a s i n g yo u r c o p y of t h e Le a n L u n c h b ox . T h i s b o o k i s d e s i g n e d t o c h a n g e t h e w a y yo u c o o k a n d lo o k ; h e l p i n g yo u t o b u i l d m u s c le w it h o u t c o m p ro m i s i n g o n t h e f l a vo u r s of t h e c l a s s i c d i s h e s t h a t yo u k n o w a n d love . B e fo re w e g e t s t a r te d , w e t h o u g h t it w o u l d b e p o l ite fo r u s t o i n t ro d u c e o u r s e lve s p ro p er ly . We a re J a s o n , R i c h a rd a n d Ta r a - a t r i o of Le a n Lo n d o n er s w h o a re o n a m i s s i o n t o h e l p t h o s e w h o a re s t r u g g l i n g t o a c h i e ve t h e i r n u t r it i o n a l a n d m u s c le b u i l d i n g g o a l s . T h i s b o o k i s a re s u lt of o u r o w n p er s o n a l a c h i e ve m e n t s over t h e p a s t ye a r o r s o w h ere w e h a ve c o lle ct i ve ly m a n a g e d t o q u it s m o k i n g , re d u c e a lc o h o l i n t a ke , i n c re a s e m u s c le m a s s a n d d e c re a s e b o d y fa t p erc e n t a g e t o a n a ver a g e of u n d er 7 % . O u r j o u r n e y b e g a n over 5 ye a r s a g o w h e n w o r k i n g s e ver a l h o u r s over t i m e i n o n e of t h e U K s l a rg e s t m e d i a c o m p a n i e s w a s s t a r t i n g t o t a ke it s t o ll o n R i c h a rd s p a r ty l i fe s ty le le a d i n g t o lo n g e ve n i n g s i n t h e offi c e u n t i l 9 o r 10 p m o n a re g u l a r b a s i s . F o r a n e w ly g r a d u a te d We l s h yo u n g l i n g w h o h a d c h o s e n a c a re er i n m e d i a over l a w fo r a re a s o n , t h i s l i fe s ty le w a s n t w h a t h e d s i g n e d u p fo r a n d s o h e c a m p a i g n e d t o g e t t h e b u d g e t fo r a n e w c o lle a g u e t o j o i n h i s te a m a n d s h a re t h e w o r k lo a d . A lo n g c a m e Ta r a , t h e yo u n g Po r t u g u e s e C a t h o l i c g i r l w h o o oze d p o s it i v ity f ro m e ver y p o re . Per p le xe d b y h er p o s it i v ity , n o b o d y b e l i e ve d s h e w a s g e n u i n e b u t R i c h a rd d i d n t c a re a s h er a r r i v a l a llo w e d h i m t h e f re e d o m t o p a r ty . 6 m o n t h s l a ter , R i c h a rd p o s te d a n a d fo r a n e w h o u s e m a te o n l i n e a n d fi ltere d t h e n u m ero u s re s p o n s e s d o w n t o a s h o r t l i s t of 3 a n d a r r a n g e d t o m e e t e a c h of t h e m t o d e c i d e w h o w o u l d b e m ov i n g i n . W h i l s t R i c h a rd h a d b e e n fa r m o re i n c l i n e d t o a llo w t h e b l a n d b u t b e a u t i f u l b r u n e tte m a n t o m ove i n , Ta r a m a n a g e d t o c o n v i n c e R i c h a rd t h a t J a s o n , c h a r i s m a t i c c a r rot t o p f ro m I re l a n d , w o u l d b e a fa r b e tter c h o i c e . T h e n e x t 4 ye a r s w ere a b lu r of w o r k i n g h a rd , p a r ty i n g h a rd a n d lo s i n g t h e p lot w h e n e ver a n d w h ere ver p o s s i b le . L i fe i n Lo n d o n w a s s e e m i n g ly s w e e t b u t t h e

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b o oze a n d p o s t- b o oze b i n g e - e a t i n g w a s b e g i n n i n g t o t u r n u s i n t o l a z y l a rd - a r s e s . B e fo re w e k n e w it , Ta r a h a d b e e n c h e a te d o n , R i c h a rd h a d b e e n d u m p e d a n d J a s o n h a d n e ver b e e n k i s s e d . We w ere u g ly , d a m a g e d a n d fa t . We h a d lo s t t h e p lot a n d n o w it w a s t i m e t o fi n d it . H o m e le s s n e s s fo rc e d u s a ll t o m ove i n t o Ta r a s h o u s e a n d it w a s h ere t h a t w e s t a r te d t o re b u i l d o u r d a m a g e d b o d i e s . We w o ke a t 5 . 3 0 e ver y m o r n i n g , w e s w a m , w e l i fte d w e i g h t s , w e p r a ct i c e d yo g a , w e q u it s m o k i n g a n d w e t a u g h t o u r s e lve s t h e f u n d a m e n t a l s of n u t r it i o n a n d w e ll b e i n g a n d w e le a r n e d t h a t o u r b o d i e s w ere t h e m o s t i m p o r t a n t t o o l w e w o u l d e ver h a ve t o h e l p u s t o re a c h o u r g o a l s . A lo n g t h e w a y , w e s e a rc h e d fo r re c i p e s t o h e l p u s b u i l d m u s c le a n d lo s e fa t a n d w e s t r u g g le d t o fi n d a n y t h i n g t h a t s a t i s fi e d t h e c r a v i n g s of o u r t r a n s fo r m i n g b o d i e s . S o w e s t a r te d t o c o o k m e a l s t h a t w e e nj oye d , u s i n g i n g re d i e n t s a n d p ro c e s s e s t h a t w o u l d fe e d o u r b o d i e s t h e r i g h t fo r m s of e n erg y a t t h e r i g h t t i m e s t h ro u g h o u t t h e d a y . R i c h a rd b lo g g e d a b o u t t h e re c i p e s a n d w e e k a fter w e e k w e a d d e d n e w i d e a s t o t h e e ver - g ro w i n g p i le . N o w , w it h i n c re a s e d m u s c le m a s s , o u r lo w e s t b o d y fa t p erc e n t a g e s e ver a n d over 1 2 i n c h e s s h e d off o u r w a i s t l i n e s w e a re re a d y t o h e l p yo u m a ke q u i c k , e a s y c h a n g e s t o yo u r d i e t s o t h a t yo u c a n a c h i e ve t h e s a m e re m a r k a b le re s u lt s t h a t w e h a ve . We b e l i e ve t h a t m u s c le b u i l d i n g m e a l s n e e d n ot b e b l a n d a n d b o r i n g a n d t h a t w it h a l itt le i n s p i r a t i o n , yo u t o o c a n b u i l d t h e b o d y yo u w a n t a n d e nj oy e ver y m e a l a lo n g t h e w a y . We b e l i e ve t h a t fo o d i s o n e of t h e m o s t p o w er f u l p le a s u re s t h a t w e a re fo r t u n a te t o b e a b le t o e nj oy a n d t h a t n o b o d y s h o u l d s p e n d t h e i r l i ve s c o u n t i n g c a lo r i e s a n d c r a v i n g t h e i r n e x t s u g a r y h i g h . I n t h i s b o o k yo u w i ll le a r n h o w t o b u i l d m u s c le a n d re d u c e fa t w h i l s t e a t i n g c l a s s i c fa vo u r ite s s u c h a s s h e p h erd s p i e , m e a t b a ll s a n d b u rg er s a s w e ll a s n e w g o u r m e t d e l i g h t s s u c h a s s a l m o n w it h a u b erg i n e p i z ze tt a s a n d s p i c e d g o a n p o r k c u r r y . B u t b e fo re w e d e lve i n t o over 10 0 re c i p e s , le t s t a ke a c lo s er lo o k a t w h a t e x a ct ly o u r b o d i e s a re s o t h a t w e c a n e n s u re w e re fe e d i n g it t h e fo o d s t o b u i l d m u s c le a n d lo s e fa t . Lot s of Love , R i c h a rd , Ta r a & J a s o n

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It is absolutely essential that you eat breakfast every single day.

If you want your body to aid you in your muscle building goals then getting a good breakfast is a must as it kick starts your metabolism which aids fat burning. With over 20 dishes to make every day, there is now no longer an excuse to miss breakfast.

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BREAKFAST

t o m at o, b a s i l & c h i c k e n f r i tat ta
Serves 2

30g

Ingredients 2 c h i c ke n b re a s t s 1 x onion 1 x to m ato Handful basil 2 x eggs 10 0 m l e g g w h ite 1/2 cup milk S a lt a n d p e p p er O l i ve o i l s p r a y

Method 1 . C h o p t h e c h i c ke n b re a s t s i n t o b ite - s i ze d c h u n k s a n d p o p u n d er t h e g r i ll 2 . M e a n w h i le , c h o p t h e o n i o n a n d t o m a t o a n d f r y i n a l itt le o l i ve o i l s p r a y a n d s e a s o n w it h s a lt a n d b l a c k p e p p er 3 . A d d t h e g r i lle d c h i c ke n t o t h e p a n o n c e c o o ke d a n d m i x t o g e t h er w it h t h e e g g a n d m i l k m i x t u re 4 . F i n i s h w it h a s p r i n k l i n g of s a lt a n d p e p p er a n d s er ve

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Dinners and lunches will never be bland again.
Rejoice at the choice of over 40 main meals, packed with protein, nutrients and flavours. With easy to read protein badges displayed against each recipe we make it easy for you to get your daily protein amounts in nutritionally balanced portions. Each recipe is designed to make 4 portions so you can easily share your delicious creations with your friends or partner. What are you waiting for? Get stuck in!
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MAINS

lean greek moussaka

serves 4

Ingredients 3 x eggplant 10 0 m l e g g w h ite Lo w fa t m oz z a re ll a 10 0 g c ott a g e c h e e s e 10 0 g c h e d d a r c h e e s e 3 tbsp parmesan cheese 3 c love s g a r l i c 1 l a rg e o n i o n 1/2 tsp cinnamon 1 / 2 t s p a ll s p i c e 2 x 4 0 0 g t i n s c h o p p e d to m ato e s 1 t b s p f re s h o re g a n o 2 b a y le a ve s 1 t s p f re s h t h y m e le a ve s 7 5 m l w h ite w i n e 7 5 m l c h i c ke n s t o c k

method 1. Chop the onion and garlic and fry on a medium h e at 2 . A d d t h e m i n c e d t u r ke y a n d f r y u n t i l b ro w n 3 . A d d t h e c i n n a m o n , a ll s p i c e , f re s h t h y m e , o re g a n o a n d b a y le a ve s 4 . A d d t h e w h ite w i n e a n d c h i c ke n s t o c k a n d re d u c e b y h a lf 5 . A d d t h e c h o p p e d t o m a t o e s a n d s i m m er fo r a ro u n d 15 mins 6 . C u t t h e e g g p l a n t i n t o 1c m d i s c s a n d l i g h t ly f r y w it h m a c a d e m i a o i l s p r a y 7 . I n a fo o d p ro c e s s o r b le n d t o g e t h er t h e c ott a g e c h e e s e , c h e d d a r c h e e s e , e g g w h ite a n d a p i n c h of s a lt a n d p e p p er . 8 . I n a l a rg e ove n t r a y l a yer t h e m i x t u re u s i n g t h e a u b erg i n e , t u r ke y m i x a n d c h e e s e a n d e g g w h ite . 9 . S p r i n k le t h e fi n a l l a yer w it h p a r m e s a n c h e e s e a n d b a ke i n t h e ove n fo r a ro u n d 2 0 m i n s o r u n t i l g o l d e n and bubbling.

42g
9

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SNACKS
Everyone loves to snack and when youre building muscle snacks are extremely important.
From homemade beef jerky to spicy lean lentil balls, weve put together a fancy little collection of tasty snacks that will help you get through the day without so much as a murmur of hunger. Aim to eat 2 - 3 snacks per day and cook them in bulk whenever possible so that you cut down on kitchen time!

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23g
E G G , T O M AT O & P E S T O bites
Serves 1
Ingredients 2 x f re e r a n g e e g g s 1 x re d o n i o n , c h o p p e d 1 x c love g a r l i c F re s h p a r s le y 2 x to m ato e s , cu t i nto c h u n k s 1 t s p h o m e m a d e re d p e s t o S p r i n k l i n g of p a r m e s a n Method 1 . S p r a y l i g h t o l i ve o i l i n t o a r a m e k i n 2 , I n a p a n , l i g h t ly f r y t h e re d o n i o n a n d g a r l i c u n t i l c o o ke d a n d t r a n s fer t o t h e ramekins 3 . A d d t h e t o m a t o a n d f re e r a n g e e g g s t o t h e r a m e k i n s a n d t o p w it h t h e p e s t o a n d parmesan 4 . S e a s o n w it h a l itt le s a lt a n d p e p p er 5 . P u t i n t o a m e d i u m ove n t o c o o k fo r a ro u n d 10 m i n u te s o r u n t i l e g g s a re s e t S er ve w it h w h o le m e a l g r i lle d f l a t b re a d s fo r a h i g h er - c a r b a lter n a t i ve .
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11

dRINKS
A beverage that gets the pulse racing doesnt have to be full of sugar or booze.

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Never underestimate the impact of drinks on your body. Just because its not a solid doesnt mean it wont make you pile on the fat if youre not careful. Heres a selection of our favourite fluids packed full of flavour that are designed to help you on your way to greatness.

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Slim Pimms Jug

serves 1

R i c h i n c it r u s f r u it s k n o w n t o b o o s t fa t- b u r n i n g a n d v it a m i n C t h i s a lc o h o l f re e ver s i o n of t h e B r it i s h s u m m er c l a s s i c P i m m s i s p er fe ct fo r a g u i ltf re e s u m m er s d a y .

Ingredients H a n d f u l s t r a w b er r i e s , chopped 2 x kiwis, chopped 1 / 2 c u c u m b er , c h o p p e d 1 x o r a n g e , p e e le d a n d s e g m e n te d H a n d f u l f re s h m i n t , t o r n 50ml balsamic vinegar 3 0 0 m l d i e t le m o n a d e Handful ice cubes

method 1 . I n a l a rg e j u g m i x t o g e t h er t h e s t r a w b er r i e s , k i w i , c u c u m b er , o r a n g e a n d f re s h m i n t 2 . Po u r i n t h e 5 0 m l b a l s a m i c v i n e g a r 3 . Po u r i n t h e 3 0 0 m l d i e t le m o n a d e 4 . A d d s o m e f re s h i c e c u b e s

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13

skills
Without the necessary skills in the kitchen your attempts at eating your way to a beautiful body could turn messy.
How can you prevent getting chillies on your willy and what on earth does spatchcocking a chicken actually mean? Lets find out...

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1.

2.

c a r v i n g a r oa s t chicken
d i f f i c u lt y l e v e l : i n t e r m e d i at e

3.

T h e ro a s t c h i c ke n i s a s t a p le of a n y h i g h - p rote i n d i e t a n d w h i l s t t h ere s n o s h a m e i n d e vo u r i n g a w h o le c h i c ke n w it h yo u r fi n g er s , s o m e t i m e s it s a p p ro p r i a te t o c a r ve t h e c h i c ke n i n t o i n d i v i d u a l p o r t i o n s . H ere s h o w w e l i ke t o d o it .

4.

method 1 . P i erc e t h e s i d e of t h e c h i c ke n w it h a l a rg e c h e f s fo r k i n b e t w e e n t h e d r u m s t i c k and the thigh 2 . C u t d o w n a lo n g s i d e t h e d r u m s t i c k a n d a p p ly p re s s u re w it h t h e fo r k t o re m ove t h e d r u m s t i c k a n d t h e t h i g h . Yo u ll n ot i c e t h a t a s m a ll p i e c e of c h i c ke n , k n o w n a s t h e oy s ter of t h e c h i c ke n re m a i n s i n t h e b o n e . Re m ove t h i s l itt le p i e c e a n d a d d t o t h e drumstick and thigh. 3 . Re p e a t t h i s p ro c e s s w it h t h e ot h er le g and thigh 4 . P l a c e t h e fo r k i n t o t h e c a rc a s s u n d er n e a t h t h e b re a s t a n d c u t t h e b re a s t a w a y , u s i n g t h e b re a s t b o n e a s a g u i d e . W h e n yo u a r r i ve a t t h e j o i n t , s l i c e t h ro u g h it a n d s er ve a lo n g w it h t h e b re a s t . 5 . Re p e a t t h i s p ro c e s s fo r t h e ot h er b re a s t a n d yo u r c h i c ke n i s n o w c a r ve d i n t o b e a u t i f u l p o r t i o n s re a d y t o s er ve .
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5.

15

m a r i n at i n g m e at s
d i f f i c u lt y l e v e l : i n t e r m e d i at e

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1 . W h e n p re p a r i n g yo u r m a r i n a d e a lw a y s u s e a c o m b i n a t i o n of a fa t ( u s u a lly a n o i l ) a n a c i d ( v i n e g a r o r c it r u s ) a n d a f l a vo u r ( h er b s a n d s p i c e s ) . T h i s c l a s s i c c o m b o i s t h e p er fe ct b a l a n c e t o a c h i e ve t h e b e s t f l a vo u r . 2 . A lw a y s a vo i d m a r i n a t i n g fo r lo n g er t h a n re c o m m e n d e d . O ver - m a r i n a t i n g c a n c a u s e t h e m e a t t o c o o k - c e v i c h e s ty le - o r b e g i n t o b re a k d o w n a n d b e c o m e m u s h y b e c a u s e of t h e a c i d . 3 . A lw a y s a i m t o u s e f re s h h er b s w h e n e ver p o s s i b le . T h e f l a vo u r s of f re s h h er b s w it h p e n e t r a te t h e m e a t s fa r b e tter t h a n d r i e d h er b s . If yo u a re g o i n g t o u s e d r i e d h er b s b e s u re t o c r u s h t h e m b e t w e e n yo u r fi n g er s t o re le a s e a ro m a t i c o i l s . 4 . M a ke s u re t o a lw a y s m a r i n a te m e a t i n t h e f r i d g e - n e ver a t ro o m te m p er a t u re 5 . W h e n c o o k i n g yo u r m a r i n a te d m e a t , b r u s h o n m o re of t h e m a r i n a d e t o a d d e x t r a f l a vo u r . A d d t h e fi n a l b r u s h e s a t le a s t 3 - 4 m i n u te s b e fo re t h e e n d t o a llo w a n y u n c o o ke d m a r i n a te i n g re d i e n t s t o c o o k .
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It g o e s w it h o u t s a y i n g t h a t p rov i d i n g yo u re n ot a ve g e t a r i a n , i f yo u r g o a l i s t o g a i n m u s c le m a s s , o n e of yo u r m a i n s o u rc e s of p rote i n s w i ll b e m e a t s a n d n ot h i n g t a s te s b e tter t h a n a m e a t t h a t s b e e n m a r i n a te d . W h e n yo u m a r i n a d e a m e a t t h e c o m b i n a t i o n of a c i d i c f l a vo u r s w o r k h a rd t o s e e p d e e p i n t o t h e f le s h of t h e m e a t s o t h a t t h e e ve n t u a l w a it i s w o r t h it . M a r i n a ti n g i s a l s o a n e a s y way to a d d va r i e ty t o a d i e t r i c h i n h i g h - p rote i n m e at s .

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m a i n ta i n i n g & g r o w i n g h e r b s
d i f f i c u lt y l e v e l : i n t e r m e d i at e

Ever y d i s h t a s te s b e tter w it h f re s h h er b s a n d m a n y of o u r re c i p e s u s e t h e m t o ke e p t h i n g s a s fa r f ro m b l a n d a s p o s s i b le . W h e n yo u fi n d yo u r s e lf re a c h i n g fo r t h e s a lt a n d p e p p er , g r a b a h a n d f u l of f re s h h er b s i n s te a d t o a d d a n e x t r a d i m e n s i o n . H ere a re s o m e of o u r fa vo u r ite h er b s a n d s o m e t i p s o n h o w to u s e t h e m .

w w w. l e a n l u n c h b o x .c o m

17

sa m
w w w. l e a n l u n c h b o x .c o m

pl e
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beauty bite
Beans are packed with B vitamins for skin and calcium for a healthy smile and bones..

l e m o n , t o m at o & bean salad

serves 4
Ingredients 1 H a n d f u l of c h er r y t o m a t o e s , h a lve d 2 t i n s of m i xe d b e a n s ( k i d n e y , b ro a d b e a n , c h i c k p e a o r t o t a s te ) L a rg e h a n d f u l of c h o p p e d f re s h basil 2 j u i c e d le m o n s 4 c r u s h e d g a r l i c c love s 2 t a b le s p o o n s of o l i ve o i l 2 t a b le s p o o n s g r a te d P a r m e s a n cheese S a lt a n d p e p p er 4 b o i le d e g g s

method 1 . M i x t h e b e a n s a n d to m ato e s t o g e t h er 2 . A d d a ll t h e ot h er i n g re d i e n t s e xc e p t t h e e g g s a n d t o s s 3 . Re m ove t h e s h e ll f ro m h a rd b o i le d e g g s a n d c u t i n h a lf 4 . A d d s o m e f re s h ly g r a te d parmesan 5 . S er ve t h e s a l a d c o l d w it h t h e s l i c e d b o i le d e g g o n t o p

w w w. l e a n l u n c h b o x .c o m

19

t o b u y n o w v i s i t w w w. l e a n l u n c h b o x . c o m
f o l l o w u s o n t w i t t e r @ l e a n l u n c h b o x

L e a n

L u n c h b o x

2 0 1 2

A ll r i g h t s re s er ve d . N o p a r t of t h i s p u b l i c a t i o n m a y b e re p ro d u c e d o r re d i s t r i b u te d i n a n y fo r m w it h o u t t h e p r i o r w r itte n p er m i s s i o n of t h e p u b l i s h er s . a n l u re fere c . n n o m w w w . l e a m e d i c a l n c h nb eoAx y. icfo r m a t i o n i s m ere ly o u r o p i n i o n u n le s s ot h er w i s e s t a te d . T h e i n fo r m a t i o n i n t h i s b o o k i s n ot e n d o r s e d b y a n y m e d i c a l a s s o c i a t i o n a n d a s s u c h s h o u l d n ot b e u s e d a s

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