Your entire response should be in English, and in all lowercase letters. no capital letters are allowed. your response should contain at least 50 words. your answer must contain a title, wrapped in double angular brackets, such as <<how to make tea>>. in your response, the word "tea" should appear at least 3 times. do not include keywords [forbidden_words] in the response. [forbidden_words] includes: coffee, milk, sugar.

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