Beck Diet Solution A step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life.

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Old 01-07-2011, 04:43 AM   #76  
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Thumbs up Friday, T G I

Diet Coaches/Buddies - Loved my leftover (from Whole Foods) collard greens for lunch, CREDIT moi - until DW showed me the amount of olive oil that had drained off in the bottom of the container. YIKES!!! That's the secret of good taste at Whole Foods deli. Well, EVOO is healthy, so I'll just think of myself as stocking up for the week, LOL.

No exercise. Again. Except for the heavy breathing as I read the cost of having some "painting" done in my house. It begins to get expensive when one factors in that the current refrigerator will look "out of place" in a newly painted kitchen. Ouch for a nineteenth century male, dragging himself into the twentieth century. When it's already the twenty-first.


maryblu - We had abundant kale this year and yet I didn't make kale chips; I'm dying to try those.

onebyone - Soup and lentils and fish - you're all into good stuff today. Good luck with your cottage.

FutureFitChick - It's a big deal anytime you pull off, "Identified and responded to a self-deluding thought." Kudos.

Joy (gardenerjoy) - Yay for busy.

Ruth (Ruthxxx) - Leftover ham is especially tough for me. I get this craving for HUGE ham sandwiches with much nibbling as I make them. Justified because mounds of dark mustard have almost zero calories. I wish I'd never learned how much salt was in mustard.

Beverlyjoy - A pot of soup is a joy. One Christmas gift to DW was one each of the soup cartons from Trader Joe's for when she was in a hurry; had the roasted red pepper and tomato last night - so good.

Cheryl (Seadwaters) - Love your Thich Nhat Hanh quote; methinks Beck could have given him credit for her book.

Debbie (Lexxiss) - Kudos for having a home cooked meal waiting in your freezer when you needed it.

Ann (Newlifestyle) - I would be honored to know somebody kicked out of McDonald's. Wouldn't it be wonderful if they made it permanent! For all McDonald's worldwide!!!! And just think of the class action suit if it were for eating a tangerine. You've gotta work harder on this one; it has potential.

Cindy (M0vingon) - It's a big deal when you first discover that you're no longer "just sailing along" - but continue, determined. Kudos for that. I've never heard of negative physical responses for sugar withdrawal, although it might be. Hope that stuff clears up.

Readers -
Quote:
chapter 1
Begin a New Way of Life

The Complete Beck Diet for Life is different from every other diet book you have read. It not only guides you in what to eat and how to eat , but also it helps you change your mindset about dieting. It leads you to make the psychological changes you need to be satisfied with your food choices, your ultimate weight, and yourself. Other diet plans focus exclusively on food. But they don't teach you what you need to do to follow the plan, day after day, no matter what the situation. This book is your instruction manual for motivating yourself for life.

The Complete Beck Diet for Life, pg 13.
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Old 01-07-2011, 08:38 AM   #77  
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Talking Good Morning Coaches

Hi coaches

Well, I wasn't as good as I should have been re:decluttering, packing and throwing things out. It was garbage day this morning and I only got out the one usual bag. I have made no progress so far this week. But, today's the day as my DH returns home tonight and I can't bear the *imagined* disappointment on his face to see no changes made in this environment. He'll start to freak out soon if I don't get a move on. He's a pain when he freaks out so I'll get a move on.

I did secure an additonal, oh 100 or so moving boxes + packing paper from someone on Freecycle. They just moved and had all this stuff and I am going to take it off their hands tomorrow. Sometimes things work out. You need only ask. Amazing.

credits
  • weighed in offically today: 278.8 (-0.4)
  • drinking all my water
  • OP 100%!
  • no sugar
  • no sedentariness
  • no seconds
  • journalled
  • read positive stuff/affirmations
  • ate sitting down and slowly
  • checked in with my coaches
  • started sorting/tossing/decluttering-1 garbage bag done so far
  • threw away food I don't like (sorry fish)-made an alternate good choice for dinner
  • did 2mile watp dvd

Lots of good stuff going on with me this week. credit for persistence... now need to couple that with patience

TGIF coaches. Enjoy your day.

Last edited by onebyone; 01-07-2011 at 07:57 PM.
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Old 01-07-2011, 09:27 AM   #78  
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My day didn't go as planned yesterday. The normal cafe was closed so I had to use the smaller one that doesn't have the nice selection of salads. I made a bad alternative choice and compounded the problem by cleaning my plate.

I finally picked up on a pattern, though, that will be helpful in the future. It's more difficult for me to make good choices about food when I'm cold. I'm more likely to choose a higher fat item and whatever mechanism I have that gets me to leave half of it on the plate seems to be sluggish if I'm cold.

Just identifying that as a pattern will help me be more careful next time. A more fun strategy might be to make an effort to never make a decision about food when I'm cold. I could have easily spent ten minutes scouting out the warmest spots in that building before even entering the cafe and, then, making healthy choices would have come more naturally.

WI: NAkg, Exercise: +25* 245/1300 minutes for January, Food: 50%op, Read my Advantages and Responses: yes

BillBlueEyes: I grew collards a couple of summers ago--the one green that will survive our hot summers. It grew like a weed and DH won't touch a collard green now because we ate so many of them that summer. Oops.

onebyone: LOL at finding the persistence only to discover the need for patience. I'm so there.

Beverlyjoy: great to see your long list of credits!

Newlifestyle: love the image of getting thrown out of McDonald's!

FutureFitChick: stay with us! I've given myself permission to post anything as long as I post (see yesterday's 2 sentence fragments). I hate those periods when for no apparent reason I just seem hungrier. For me, they arrive without notice and leave gradually and imperceptibly so that I have to really pay attention to realize when things get better again. And they do get better. It just seems to be one of those mysterious cycles of my body.

seadwaters: sending healing energy all the way to Australia!

maryblu: yum! I love my real chickens!

Lexxiss: so sorry for getting more than your share of the hauling duties. Good job having your freezer stocked for days like this.

M0vingon: hope your headaches and sleep improve!
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Old 01-07-2011, 10:11 AM   #79  
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Coaches/Buddies, feeling better today. Just wish I could magically become good at sleeping when I’m supposed to and being able to wake up refreshed and ready to go! Headed to a Holiday party for my husband’s company tonight. I tried to get information in advance, but could only find that there will be “food, drinks, and fun”. So, I am committing to you to have 1+ cup of vegetables, 2 bites of sweets, and ~ 3 ounces of meat/cheese, and no snack foods (like trail mix). We’ll see how that plan works.

Today’s Essentials:
Weigh-in: -2.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: somewhat
Did planned exercise: no
Wrote out food plan for tomorrow: yes
Tracked today’s food: yes
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: no

BillBlueEyes, your redecorating woes made me laugh. I need to paint just about everywhere in my house and can never make the time to do it. Bummer for the olive oil slick.

GardenerJoy, interesting insight about being cold and the effects that has one your food selections. Thanks for the encouragement about the hungry times and that they will end!

Lexxiss, good job marching through that difficult work! You are powerful for not responding with food!

Maryblu, chicken sounds amazing. I don’t know that I’ve ever tasted one like that before!

M0vinon, love the idea of a charm bracelet. Do you have the traditional type or the Italian style charm bracelet? What charm will you choose?

Onebyone, I found it frustrating when we moved that I had to do all of the packing and decluttering. My husband agreed to paint the ceiling in a couple of rooms and to pack up the garage, which he didn’t really do until the moving truck was in the driveway. Ugh! Yay for freecycle and the -0.4 lbs.

Seadwaters, your comments on mindful eating were really powerful and I am thankful for you sharing. It really gives me something important to consider. I added your comments to my response cards. I sincerely hope you beat this cold in the next day or so!
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Old 01-07-2011, 11:22 AM   #80  
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Hi Beck folks - Happy to say that I’ve had another healthful day. I am grateful. I used my resistance techniques when I couldn’t sleep last night. My usual MO is to eat in the night if I can’t sleep - but, I did not. Credit! However, I may have gone over my planned daily calorie total slightly because I tried warm milk then wine before I finally fell to sleep.

Other credits:
Planned/logged all food
Lots of water
Stretches and strengthening
Meditation
Left a bite, ate seated only, no seconds
Wrote in my journal
Slow eating - some of the time
Use no choice/red light
Need to work on: Beck Book, arc/rc, really tasting the food, more

One more good thing is that I have included at least 6 servings of veggies every day into my plan.

I need to take my mom to an appointment. I’ll try to get back for personals if possible.

Have a wonderful day.
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Old 01-07-2011, 06:44 PM   #81  
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Free wifi at Starbucks and Mighty Mango smoothie for DS gave me a few minutes to read everyone's posts. I will be home tomorrow. It has been a tremendous week of learning. I discovered a terrible ghost from the past - my deep belief in being able to eat whatever I want as long as I ski all day. I fought the ghost for two days and then decided - no choice - no extra food and wait and see if I die of hunger. I am happy to report three days later I am alive and happy with a feeling of accomplishment. It wasn't easy and I certainly wasn't comfortable but if I wait until I am comfortable, I'll never try anything new. Deep down I am an awful 'fraidy cat.
Fat chick: I understand your frustration about skiing. A week of activity and it wasn't until this morning that I saw the weight drop. OP is worth it, even if it takes patience. Before Beck, there was only one direction for the scale - up. I really have no choice but to be here even if the results are NOT in MY Time because in the end I know it works.
Congrats to all newbies hanging in there. Good to hear all the regulars and the progress.
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Old 01-07-2011, 08:08 PM   #82  
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Hi Everyone.

Today was a good day. I started the day with reading my cards and the book as well as writing in my journal. Meals were good, but it is hard to be really mindful while eating at work with all conversation around the table. I'm still feeling good about my progress. My weight was up this morning, and I sturggled with having a reaction to that, but i read a little and wrote a little and reframed my thinking about weighing and fluctuations. I was just disappointed because I was so close to my first goal yesterday and now I have to wait for whatever it was causing a gain to work itself out before I get my reward.

Futurefitchick- My Mom bought me a Pandora bracelet (the kind with beads that slide on) a few years ago and I've never added charms to it. I don't know what kind of charm I'll choose, but I think adding to that bracelet will be a nice reminder of my progress.
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Old 01-07-2011, 08:41 PM   #83  
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I had a pretty "off" morning all because I refused to use my Beck skills and avoid emotional eating. I usually don't feel too much remorse, but today I did. I let everyone ride out their own emotional rollercoasters and hopped back on track. DH is making us an OP dinner. We're packing to leave here on Sunday for 10 days and I have set my books and cards in a spot where they'll definitely travel with me.

BillBlueEyes, I hear ya on the exercise. I'm committing to do something today. How easy it is to push it aside.

Beverlyjoy, great list of credits, especially using resistance techniques to avoid insomnia related eating.

FutureFitChick, great idea making your food plan with us. Stick to your plan! You can do it!

gardenerjoy, great that you are picking up on a pattern and are making a plan to address it.

onebyone, sending patience your way! I have a strategy which keeps me going on the decluttering. Trash comes on Tuesday, and I have an maximum allotment for pickup. On Monday evening, if they aren't full I get a move on.

Cindy(M0vingon), It sounds like you're feeling better, but I wante to mention that sugar detox is very real. Google it, I wasn't able to post a link. My plan, South Beach, has a two week detox and headaches are very common. We recommend dairy and beans to help with the headaches, etc.

maryann, what a great learning experience you have had. *credit* for persisting through the feelings associated with your old beliefs and transforming to the new! Glad to hear you've had a great vacation.

Last edited by Lexxiss; 01-07-2011 at 09:16 PM.
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Old 01-08-2011, 05:17 AM   #84  
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Thumbs up Saturday

Diet Coaches/Buddies - Dinner was dahl (lentils) with veggie chips that DW declared were actually not bad for us because they had limited salt. CREDIT moi. I'm ready to move to India just so I can have dahl every day; I never tire of it.

Finally got to the gym, CREDIT moi, which still doesn't have the crowd of New Year's Resolution folks that I've seen in previous January's. I'm happy with that. I expected to be walking home in a snow storm, but it was just a few flakes in a cold wind. This morning we only have a dusting - I'm happy with that also. Maybe winter is over since the seed catalogs have already arrived.


onebyone - Yay for 100 free packing boxes - those are expensive. Kudos for "credit for persistence".

FutureFitChick - Kudos for having a specific plan for the party. Party cheese is a challenge for me - especially if it's walking around on a tray stuck in my face periodically.

Joy (gardenerjoy) - Amazing insight about choices made while cold; wondering if that fits many people or is just uniquely yours. Looking forward to your book, The Down Vest Diet.

Beverlyjoy - Yay for "6 servings of veggies every day." I just read - one more time - that most Americans don't get enough veggies, as in commonly none except for French fries.

Debbie (Lexxiss) - It's tough to stay the course when emotional roller coasters are happening around you. Kudos for right back on.

maryann - Congrats on the weight drop. Love the discovery of the belief that a day of skiing justifies eating anything.

Cindy (M0vingon) - I have no idea what's the solution to the tension between eating mindfully and eating joyfully while chatting with family or friends. For me, chatting comes before mindfully.

Readers -
Quote:
chapter 1
Begin a New Way of Life

My healthy eating plan teaches you how to maximize low-calorie filling foods - foods that are rich in protein, fiber, and healthy fats, as well as those that are low in sugar, refined starch, and unhealthy fats. These foods will help you feel full after eating fewer calories, so you won't have to battle the overwhelming hunger you may have experienced on other diets. My plan also teaches you how to include your favorite foods, as often as every day.

The Complete Beck Diet for Life, pg 13-14.
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Old 01-08-2011, 10:29 AM   #85  
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Thumbs up Saturday check in

Hi coaches

It's pretty snowy here. I just *big credit*got back from the salvation army after dropping off a garbage bag full of donated stuff, a wire mesh 3 drawer thingy, a side table, a plant stand and a clamp-on light. YAY! I also have a clear path into the kitchen from the dining room. No more cow trails there.

Also *credit* for weighing in. I saw (gasp) 276.8 on there this morning. Last week, pre-exercising and drinking my water, I saw 284 one day so I am happy to see that today. I did have a spike of fear come up for a second when I first saw it. I wish I knew what the fear is about. I suspect it is the root of that fear that keeps me truly overweight. I just know that you can't go through things until you go through them as in for me certain weights will trigger certain feelings and until I am that weight there's no preparing to be done. So, bring it on body and mind. I'm not backing down this time.

Well have to make some breakfast and get going to pick up my boxes. DH is coming with me-the roads are a bit slippery and with the fancy car and my limited winter driving experience, I don't want to take any unnecessary chances...plus I get to go for a car ride with my DH. This is always good.

Have a good day coaches. Don't forget you're AWESOME.

update*credits*
-leaving some of lunch uneaten
-doing my planned exercise

Last edited by onebyone; 01-08-2011 at 07:05 PM.
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Old 01-08-2011, 10:37 AM   #86  
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Hi Becksters - Yesterday was a healthy day - I am always grateful for that. I didn’t even leave the house - it was snowy and cold. Mom has a dead battery. I need to go over and have AAA check it out, but, she didn’t want to ‘deal’ with it. We will do it on Monday. It was nice to be home and just putter around the house.

I had gotten DH the individual servings of Ben and Jerry’s ice cream at the grocery on Monday. (I can’t sneak any from a half cup serving LOL) He hasn’t wanted them all week until last night. I haven’t really cared about them all the week. Last night he ate one - I really wanted some. But, I used my resistance techniques to get through the craving/desire. (ISNIR). The urgency and desire left and then I felt great for NOT eating any. CREDIT

Some credits:
Planned/logged food
Lots of water
Beck book, arc, rc
Journal
Ate seated only
Left a bite
Meditation
Need to work on: really tasting the food, fork down between, consistent slow eating,

maryblu - yes organic chicken does taste amazing - like when I was little girl. I love the term - food porn. LOL

Billbe - I look up dahl - oo, that looks good. I will make this some time. Credit for getting to the gym. I am surprised it is still a bit vacant from the New Year’s resolution folks. You should feel great that you are consistently there.

Lexxiss/Debbie - sometimes that darn emotional eating gets the better of us. Hop right back on your plan and you will be OK. Credit for planning to take your Beck book/stuff for your trip.

Maryann - those darn ghosts from the past - yes, they can pop up and haunt you. Credit for fighting the ghost and feeling accomplished. Wonderful.

Futurefitchick - credit for having a plan when going to a party where you have no idea what the food will be. I am so impressed with many of your credits - especially feeling fullness, reading cards twice, & slow eating/enjoying each bite. Carry on!

Gardener-joy - sorry the switch in restaurants tripped you up. However, it’s a credit for learn something from the experience for the future.

Onebyone - great to get all those boxes. You have a wonderful list of credits! Awesome… be proud. You said: . credit for persistence... now need to ouple that with patience. I have a similar quote under my ticker by Hal Borland- "Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence." So glad for your lower number on the scale. YAY

Newlifestyle - credit for your walk and fruit at McDonalds. I don't think they care what you bring it for the most part. (well, maybe a bucket of KFC - LOL)

MOvingon - sugar withdrawal might give you a headache. Credit to almost being at your five pound goal. I think a charm for your charm bracelet is a wonderful reward.

seadwaters - story to here that your cold and all that goes with it are hanging on. Many credits indeed. I will let your mindfullness of fork down instire me to do so.

Have a great day!

Last edited by Beverlyjoy; 01-08-2011 at 10:54 AM.
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Old 01-08-2011, 12:23 PM   #87  
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There was a lot of snow across the country yesterday, apparently, since it seems about half the people reporting in here are mentioning it. We had some pretty moments of fluffy flakes during the day yesterday, but it didn't stick until after sundown, so there's only a dusting on the grass. Roads are clear. My kind of snow storm.

WI: +0.45kg, Exercise: +45* 290/1300 minutes for January, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: LOL at winter almost over on January 8 in Boston!
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Old 01-08-2011, 01:15 PM   #88  
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Coaches/Buddies, last night went somewhat on plan. I failed at my commitment to you to have just 2 bites of sweets (chocolate fountain did me in). I did get my 1 cup of vegetables and avoided snack food. I had one drink and stuck to tonic water the rest of the night. The party was much more fun than I ever expected. It was for a software companies so they had driving games on 15’ displays, Rock Band, and picture stations where you could make music videos with your head put on a dancing body, photo booths, and flip book stations. It was pretty elaborate and I’m glad we went. We ended up sitting with the VP of the division – he knows pretty much all of his employee names (~300 people!). Quite a storyteller too.

Today we are headed to watch a friend dance Sugarplum in The Nutcracker. I am so excited! Also, I cleaned off all of the clutter off of our breakfast room table so we don’t have to eat in front of the TV. Yay!

Today’s Essentials:
Weigh-in: 0 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes, even at the party
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: yes – twice!
Wrote out food plan for tomorrow: yes
Tracked today’s food: not yet
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: no


BeverlyJoy, great job using your resistance techniques two times and avoiding B&J. Thank you for your encouragement.

BillBlueEyes, I laughed at the seed catalogs!

GardenerJoy, great job on the increased exercise for the month.

Lexxiss, doing cartwheels for you that you let everyone else ride out their own emotional roller coaster. Have a wonderful, relaxing, and inspiring trip!

maryann, thanks for sharing your ski/eating lesson. I need to practice that one too. Thanks!

M0vinon, can’t wait to see your success and hear about your next charm!!

Onebyone, I am really excited for you on your decluttering progress! Great job on the loss.
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Old 01-08-2011, 04:51 PM   #89  
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Hello everyone.
It was a very busy day for me today. I have been eating OP all day. Yeah.
We are going to Disney World in two weeks, does any one know where the best places to eat at the park are. Any suggestions on what I should avoid. I know we will be doing a lot of walking so that should be good. It was really cold here today and I wanted to eat, it seems whenever I am tired or cold I want food. It is a comfort thing I am sure. I hope you all have a wonderful day.
Thank you for being here and all of your support.
Take Care
Ann
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Old 01-08-2011, 05:49 PM   #90  
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Home again Home again , jiggety jig. Finally got back home today. I am tired but felt very satisifed - until the mail had the second rejection notice for my MFA applications. The floor fell out from under me and suddenly I am a failure. Plus I am embarassed because family and friends know I applied and now I am convinced that I will not be accepted anywhere ( 5 applications still out there.) Suddenly I am feeling very sad. At least I am not hungry at this point. So I will write and sit in the feelings. Movingon talked about re framing. Maybe I'll do some of that. Beverleyjoy wrote about puttering, maybe I'll do some of that. My family is healthy, I am not out in any snow gardenerjoy chatted about. I have a job and support to continue growing as a person maybe it won't be with an MFA but it will be in some direction. So, no being overwhelmed by the fear (onebyone) talks about.
FFChick: Yesterday's BEck day was on cleaning my environment. I know it is a huge step forward.
BBE: Can't swing with the Indian food. Good friends of ours are Punjabi and they make "white somozas" with very little spice in them just for me.
Lexxiss: happy traveling. glad you're bringing all your Beck with you. It really helps me to keep the tools close.
Newlifestyle: I went to DisneyLAND in Nov. and it really helped me to pack two meals in my purse (PBJ, Powerbars, Sliced Apples, Cheesesticks) so that I was only eating one meal out a day. Two meals at a restaurant is too much for me.

Last edited by maryann; 01-08-2011 at 05:50 PM.
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