3 Fat Chicks on a Diet Weight Loss Community

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BillBlueEyes 09-01-2009 05:01 AM

Beck Diet For Life/Solution – September 2009 – Support, Discussion, Buddy/Coach
Welcome to the discussion group, support group, diet coach group, diet buddy group relating to the two books by Dr. Judith S. Beck:
The Complete Beck Diet for Life
and the first book
The Beck DIET solution: train your brain to think like a thin person.
The Beck Diet Solution is a psychological program, not a food plan. It provides a step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life. The program is based on Dr. Beck's clinical research in Cognitive Therapy (CT).

The Complete Beck Diet for Life expands the earlier work and includes a food plan with suggested menus. From the cover:
With The Complete Beck Diet for Life you'll discover the 5 stages of successful deiting and maintenance. You'll learn how to motivate yourself, give yourself credit for every change you make, create time and energy for dieting, and handle hunger and cravings. Dr. Beck easues you into changing one step at a time. You'll master one task before monving on to the next. And you'll learn tehcniques to deal with challenging situations, such as sticking with ou plan at celebrations and dealing with "food pushers." With Dr. Beck's skills, you'll acheive a lifetime of healthful eating and lifelong motivation.
This is a place to discuss the Beck strategies and our daily efforts, to receive and provide support, and, for some of us, is where we serve as on-line diet buddy (coach) to each other.

If you’ve arrived from a search engine, you’ve landed at the site of 3 fat chicks, a remarkable place for those interested in a healthy life style, including mindful eating, exercise, and weight loss. More about the site, including how to register so that you can post can be found here.

The books are available on Amazon through the 3FC store by clicking their names above; buying through 3FC helps to cover the costs of running this site.

Previous Beck threads on 3fatchicks.com:

Beck Diet For Life/Solution – August 2009 – Support, Discussion, Buddy/Coach
Beck Diet For Life/Solution – July 2009 – Support, Discussion, Buddy/Coach
Beck Diet For Life/Solution – June 2009 – Support, Discussion, Buddy/Coach
Beck Diet For Life/Solution – May 2009 – Support, Discussion, Buddy/Coach
Beck Diet For Life/Solution – April 2009 – Support, Discussion, Buddy/Coach
Beck Diet For Life/Solution – March 2009 – Support, Discussion, Buddy/Coach
Beck Diet For Life/Solution – February 2009 – Support, Discussion, Buddy/Coach
Beck Diet For Life/Solution – January 2009 – Support, Discussion, Buddy/Coach
The Beck Diet Solution – December 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – November 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – October 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – September 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – August 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – July 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – June 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – May 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – April 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – March 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – February 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – January 2008 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution – December 2007 – Group for Support, Discussion, Diet Coach
The Beck Diet Solution - November 2007
The Beck Diet Solution - October 2007
The Beck Diet Solution - September 2007
The Beck Diet Solution - August 2007
The Beck Diet Solution - July 2007
The Beck Diet Solution - May/June 2007

BillBlueEyes 09-01-2009 05:59 AM

September morn
Diet Coaches/Buddies - Squeezed in my gym even though there really wasn't time; CREDIT moi. Was out until after dark to watch the Nighthawks migrating past on their way to South America for the winter. It was a perfect night, cool with an awesome sunset. More of my time could be devoted to watching sunrises and sunsets.

Had to put on a warm shirt to eat dinner - it's getting chilly around here - despite it being gazpacho which is DW's hot weather specialty. But I ate joyfully and on plan; CREDIT moi.

Jean (kuhljeanie) - Your menu has me drooling. Yay for feeding eggplant and spinach to the unsuspecting, LOL. And thanks for the reminder, "the other stuff probably never goes away completely, and that’s okay." Yep, it's OK, since we are learning strategies to deal with the silly thinking.

Neat to think that #2 is differentiating; freighting to think that food engineers tinkering their little formulas could contribute to that. We know so little about the deciding process. I salute your efforts for clean eating while decisions of consequence are being made.

onebyone - Yuck for the name "Piglickers" and Double Yuck for the thought of eating one. My DW laughed at my description and immediately ticked off the four tastes involved - satisfies everything. Good luck getting ready for school.

Anne (wndranne) - Here's to "dumb luck." The older I get the more I'm willing to believe that most of life's good decisions have more dumb luck than calculated brilliance. Kudos for working your techniques. Does your DD start school this fall?

Erika (eusebius) - Yay for a good vacation in New Brunswick. Glad to hear that Hurricane Bill was only drizzable (my new word, a gift from Joy (gardenerjoy), although not know to be Scrabblable.) Presume that you missed Tropical Storm Danny since you didn't mention it. Welcome back.

Margaret (Nuxmaga) - Kudos for planning one piece of fudge and enjoying it. And Kudos again for putting the remainder in the freezer for DH. Maybe that's where the remaining half of the chip should have gone, LOL - I've never heard of anyone eating them from the freezer.

Kara (Walking Princess) - It took me forever to get over my habit of licking every serving spoon that I used - forever. But I'm getting there and glad of it. It helps to keep the brain in the place where I'm not a garbage can for any food that's visible. Kudos for OP and OP for the day.

Joy (gardenerjoy) - Kudos for using your mix and match plan to allow a comfortable spontaneous lunch. Yep, I love that feeling of sticking to my plan. And thanks for the reminder, "it isn't the thoughts that make us fat." No need to be afraid of the silly thoughts when I have the tools to stand them down.

Readers -

Looking Forward

And, of course, you'll be able to enjoy other benefits, too.

• You'll be thinner!
• You'll feel better about yourself.
. . .

The Beck Diet Solution, pg 47.

eusebius 09-01-2009 06:52 AM

Morning Coaches -

September already? Eek! Thank goodness Labour Day is late this year ... gives some time to prep DD for Grade 1 (!)

Back on track now. OP with food and exercise yesterday, went shopping for WW points-friendly food. Made an emotional eating response card as per Day 33. We're off and running. Also unpacked, which felt good.

onebyone - Piglickers? Ewww! Sounds like a chaser for deep fried mars bars (I heard rumours about them once on a trip to Scotland).

wndranne - Glad you're feeling better and were able to keep weight gain to a minimum!

kuhljeanie - OMG, I want to come to your house for dinner!! I love borscht, eggplant, and spinach. Salmon is a nice bonus as well.

gardenerjoy - Great job sticking to salad and a preordained number of fries!! Awesome.

Nuxmaga - I am amazed that a bag of chips lasted 2 days. I thought that was physically impossible. Well done!

Kara - Congrats for an OP day! :carrot:

Bill - Kudos for OP eating and exercise! We ended up driving quite close to you on Saturday (Portsmouth NH) on our way from Freeport to KIngston ON. (I was trying to create a route which would use mostly interstate highways). That was where Danny really got us ... pretty heavy rain, anyway. I wasn't on the beach so I didn't really care, but DH was driving ... he wasn't impressed, LOL. Love "drizzable" ... must work that into the vocab.

Here's to a great new month, yeti matadors!

ChinaMaine 09-01-2009 07:53 AM

Catching up -- it's both Tuesday and September, accckkk!
You may remember that I re-jiggered my exercise routine when I got back from vacation. I’ve been feeling more and more tiredness since then – especially after upper body workouts. Both Saturday and Sunday I napped 3+ hours in addition to 7+ hours at night. Sunday I was very ache-y and decided to take a day off of exercise, except to help DH with the dock, where possible. He worked like a dawg, by himself, while I slept. :(
When I got up from my nap it was clear that DH had gotten himself into a pickle. The dock was upside down in the water and he was trying to flip it over. I helped him until I realized I was well beyond my abilities in terms of strength, and, I was just too short to be of much help. After winching, leveraging with long boards, etc. our very tall neighbor offered to help. In a few minutes they had it flipped. A lesson has been learned, make sure the dock goes in the water right-side-up! DH is ready to put the floats on the second half of it, so we’ll see if that one goes any better.
I pulled muscles in both shoulders while helping DH with the dock. So I’m taking a break from all exercise except walking until I feel back to full strength. Then I’ll start things up again and decide whether I need to change my exercise plans fundamentally, or if taking the break was enough…
Yesterday I walked 45 minutes and was op foodwise until dinner. I was feeling frustrated about exercise and just did what I felt like. I haven’t figured out how many calories I went over, but I’m sure I did. Today will be different – I will be SO on plan…
WI-up 0.7 lbs. (since Saturday) Did make a plan, read my cards. Food – off-plan, Exercise – op (45m). Credit moi!
No personals yet – I’ll try to get caught up over the next couple of days. For now :wave:

onebyone 09-01-2009 08:31 AM

this time I'm really going
Good Morning Coaches

Between writing my post here yesterday telling you I was going in to the school and walking up the stairs from the basement, I decided not to go. I didn't get to the school yesterday and it turned out to be the right thing to do as I fielded several important phone calls from my sister re: my mother's new space in the senior's care facility, and figuring out what to do with her car and where to leave it and getting my sister a rental car and I was just glad I was home to talk her down! I make it sound more dramatic than it really was but yesterday they signed a lease for a bright sunny one bedroom with balcony apt (? or is it a unit?) where all her meals are included and her meds are looked after/delivered. It's the best of all worlds I think. It's the opposite end of the city from me but several buses go that way so it's not too bad. And my mother's neighbours have expressed interest in her house as have second cousins so it may be fairly easy to sell her home--easier than we thought--maybe. My mother is in good spirits about it. Apparently she whispered to my sister that she "liked it" when they walked in the building. My sister negotiated with management and got $500/month off of the rent. THIS is the indomitable will of my Florida sister...and then she lectured THEM about forcing HER to have to get so hard-nosed about it. "Why did you make that so hard? If you were willing to negotiate you shouldn't have made it so difficult?" She actually said that to the woman after she got them to agree and the papers were signed. My sister is fascinating.

So now I really am off to school. We'll see what happened yesterday in there. I have inventory ahead of me--not as bad as you think--could be much much worse in fact. Better go...

Have a good Tuesday... it's movie day around here (Inglorious Basterds-DH's choice this week)... :wave:

AnneWonders 09-01-2009 10:06 AM

Coaches/Buddies. My son and I are home sick today. Different illnesses. The way things are going, we'll probably swap viruses and get another day or so. I'm hauling him into the pediatrician later.

He just went to sleep so I need to get a shower now, while the gettin' is good.

Happy September everyone!


kuhljeanie 09-01-2009 04:14 PM

just a flyby…overdid it last night at the ballgame on french fries. you’d think by this point i would know not to let myself get too hungry, but you’d be wrong. the tiredness continues and will probably be an issue for the next few weeks. it’s funny though – it’s not the kind of tiredness that makes me want to eat. it’s more mind-numbing than that. i find myself eating (mostly) on plan even when i’m not hungry, so will focus on that for the next little while.

just found out my client contract has to be cut short through no fault of my own, and the folks i report to aren’t happy about it – but there you go. argh. potentially back on the bench. not good. i’m not going to stress about it…i just can’t. life is crazy sometimes, huh?

Kim in NH 09-01-2009 06:45 PM

Thanks all for the recipe storage ideas. You’d think by my age I’d have a system for the basics but nothing has worked well and am so more into cooking these days…

Because my books came today this will be a quick one. I almost skipped up the driveway - I love getting a package in the mail, but THIS one is special. Need to get my grocery list made for tomorrow and still have some time to read a bit of the book. Not sure when my Day 1 will be – probably Thursday. Then I can officially be part of the gang. :book2:

Oh, I see that I need 3 x 5 cards, so will get those. Can't wait to write something on them.


twilit tera 09-01-2009 08:14 PM

hel-LOOO, Becksters! Hi, new(ish) folks! Been absent a long while but I thought I'd better give y'all an update, since the last time I was here I was under a lot of strain.

Been a roller-coaster summer. I've gained 10 pounds in 2 months. Oh, well. Gonna get WAY better from here.

I have ceased my resistance to Facebook. Those of you who'd like to get to know me better there, please PM me and I'll give you my profile URL so you can find me. :D

Mom's doing a lot better. Things were up and down for a while (rollercoasterlike) while they were balancing on the knife's edge between succumbing to an infection and rejecting her liver. The infection is no longer an issue, so her anti-rejection meds are now higher, and her new liver is getting a long much better. (She named it Greg.) She no longer needs 24/7 care, and is happily more independent, hoping to return to work soon.

Emotionally, I'm in a much better place. Being back in control of my environment and schedule really helps. No improvement on my hip pain, but I do have more information. I finally got that referral for MRI and orthopedic specialist, who looked at the films and said that the problem wasn't with my hip, but my spine. He gave me a referral to a spine surgeon, and my appointment with him is in a couple of weeks. (he also gave me actual pain medication - the first physician since the 10 pills I got from Primacare back in May to do so).

It's a new semester, again with a fully online class schedule, including Physical Education. PE has changed a lot since I was in high school. A lot of the exercises they were making us do daily 20 years ago are now on the contraindicated exercise list. :p I knew I had a good reason for hating PE back then. My curriculum includes diet analysis, strength training, flexibility, and aerobics and I get to choose the exercises and the schedule (with certain minimum qualifications). I expect to do well, lose lots of weight, and hopefully develop the core strength that will reduce my pain or eliminate future back problems.

I'll check back in from time to time, but not so regularly as I've done in the past. One of the moves I'm making is to decompartmentalize myself. I have friends and family on FB, so I'm sharing a lot regarding my weight management efforts there as well as other things like school and health. I've also started a new video blog (thanks to my new netbook computer!) The URL for that is http://dafitchick/blogspot.com. I fully intend to add a post soon explaining the inspiration for the URL and the title "Ho-humming Along". I owe so much to this forum, and to you guys!

onebyone: So glad to hear that you are in the loop regarding your mother's living arrangements and that she's in such a great place. It sounds like things have come a long way in a couple of months! :D


gardenerjoy 09-01-2009 09:51 PM

I'm borrowing ChinaMaine's reporting format.

May I just say that errands were a lot more fun when they included foraging for treats? Oh well. I keep reminding myself that, in fact, I don't deserve a treat for running errands. However, I do deserve a strong, healthy, well-nourished body for the rest of my life and the elimination of treat-foraging behavior is an important strategy in achieving that.

WI: +0.15kgs, Exercise: 42/1200 minutes for September, Food: op

Nuxmaga: good job on enjoying planned fudge and for making a plan to get it out of the house

Walking Princess: Yay for doing so well yesterday! At least you became aware of the licked spoon, so it will be easier next time!

BillBlueEyes: taking time to watch the nighthawk migration sounds like a great way to savor life!

eusebius: Oh, grade 1! What an exciting time! And congratulations for getting back on track, including the appropriate shopping.

ChinaMaine: so sorry about the exercise set-backs and injuries. 45 minutes of walking is nothing to sneeze at, of course. I'm terrified of strenght training since I've injured myself every time I tried, starting at age 18 and most recently about ten years ago. But I do want to get stronger and get some of the metabolism benefits. I'm starting with a video I can watch instantly for free from my Netflix account. It's called 10 minute solution: Target Toning for Beginners. There are 5 10-minute workouts each targeting a different part of the body. The idea for a rank beginner like me is to do one 10-minute workout a day. It may be way too easy for you, but maybe it, or something like it, could be part of a recovery regimen when you're ready.

onebyone: Sounds like some good progress for your mother. Let us know how you like the movie. It's not currently on my list, but I'm open to possibilities. I think I'm going to see Julie & Julia tomorrow to reward myself for getting the first six pounds off.

wndranne: hope you and your son feel better soon.

kuhljeanie: sorry about the business troubles. Eating on plan sounds like a good approach when the mind is numb, anyway. I'll have to remember that as we move into my double-whammy allergy time -- mold and ragweed.

Kim in NH:
the book arrived! How exciting! Can't wait to hear how you're doing with it.

twilit tera: nice to meet you!

Walking Princess 09-02-2009 12:34 AM


I ate op today. It was 104 degrees today so I walked for 15 minutes on my breaks and then did an additional 5 minutes later on. It was just too dang hot to do anymore but at least I did that! So I read my cards all day and made sure I told myself - NO eating any little stuff and not realize it. Pay attention Kara! I did well until I was leaving a playdate with my little guy. I was standing on the porch talking to my friend as I was rounding up my little man. He handed me his strawberry fruit bar to hold while he went to load his bike in the car. So there I am talking and what do I do?? I take a bite for no reason. As soon as it's in my mouth, I'm like "what the heck did I just do?" I didn't even realize I had taken a bite until I'm chewing. Now where did I get this habit the last couple days? I was so mad! :mad: Why can't I seem to pay attention to what I'm doing? I tried so hard all day to pay attention and then I do that. I realize it's probably only 25 calories tops and I'm being over generous but that's not the point. It's the unplanned eating that Beck tells us not to do. Frustrating!

Bill - great job for making the time to get your exercise in despite your tight schedule! Chilly out where you are at night? Can I stop by your place for a few days? It's 9:27pm right now and it's still 81 here. Yikes! I miss my cool nights!

Erika - great job being on plan today! Sounds like you accomplished everythign you needed to :-)

ChinaMaine - ouch! Sorry to hear you hurt your back. Please get lots of rest and don't strain yourself anymore (sorry Dr. Mom here, lol)

OnebyOne - wow your sister is amazing! I'll have to remember to bring her when we buy our next car! lol :D

Anne - hope you and your son feel better soon

Jeannie - no wonder you are munching - sounds like you've got a lot of stuff going on. I hope they find some way to be able to keep you on contract. Try not to stress though, things will work out some how some way

Kim - YEA!!!! Your books are here!!! So exciting!! Enjoy :-)

Twilit Tera - very nice to meet you! I wish you much success with your goals and look forward to seeing you online here

GardnerJoy - you are doing so great with keeping positive and focused. Great job!

Good night

BillBlueEyes 09-02-2009 05:47 AM

Diet Coaches/Buddies - Continue to work on portion sizes. For dinner, DW served two ears of corn so I stashed one for work lunches; CREDIT moi. For lunch I had the second meal from my leftovers from the restaurant Sunday night; CREDIT moi. Naturally I expect immediate rewards from the scale for each 100 calories trimmed, LOL, but I'll get over that. The scale does it's normal thing after a restaurant meal - a bow wave of several pounds for several days. At least I now expect it.

Forgot to do the errand that I had planned for my walk after work, so I liked the idea of adding a ten minute walk each way after dinner. It was kinda nice walking after dark. I suppose if I were more spiritually advanced I'd celebrate that the store was closed when I got there since that means that I can do that walk again.

Jean (kuhljeanie) - Bummer about your contract, but BIG Kudos for choosing not to stress about it while thousands of little decisions are being made.

onebyone - Just wonderful that your mother is so quickly established and even admitted that she "liked it." Congrats on your intuition that had you at home to take your sister's calls. Good luck with inventory.

Anne (wndranne) - Dual Ouches for dual viruses. You should expect everyone to stare at you as if you have the H1N1 flu - perhaps awkwardly refusing to shake your hand. Sending virtual chicken soup and a lollipop.

Tera (twilit tera) - Great news that your mother and Greg are recovering well. Particularly good to hear your "Emotionally, I'm in a much better place." Good luck on your new semester. Alas, I'm a holdout on Facebook - apparently the last one in North America - so can't follow you there.

Congrats on making a few more steps forward in your hip saga. Hope this spine diversion proves the key to finding a solution.

ChinaMaine - Yay for "SO on plan" particularly since Tera (twilit tera) dropped in to see that her phrase lives on. Ouch for the pulled muscles and the saga of flipping the dock and Kudos for the long walk. Sending supportive thoughts for returning to full strength.

Erika (eusebius) - Ah, the wonders of first grade with its first day of comparing who else has missing teeth, LOL. Portsmouth NH is just minutes away from Plum Island MA which is on everyone's list of best birding spots in the US - I could have introduced you to good MA coastal birding.

Kara (Walking Princess) - Ouch for the mindless nibble from your little guy's fruit bar. It's just amazing to become aware of our nibbling. I do recall that both of my kids would detect a missing nibble and respond dramatically although that never seemed to stop me. Kudos for walking in 105 degrees - that's hot in my book. Yep, the cool crisp evenings of New England fall are a joy.

Joy (gardenerjoy) - LOL at your foraging for treats while on errands - did I ever do that big time. I'm gonna steal your affirmation, "I do deserve a strong, healthy, well-nourished body for the rest of my life and the elimination of treat-foraging behavior is an important strategy in achieving that."

Kim (Kim in NH) - Yay for getting your Beck books. I also just love getting a package. Perhaps that partially explains Amazon's success. There's some good reading in Beck before Day 1. Enjoy.

Readers -

Looking Forward

And, of course, you'll be able to enjoy other benefits, too.

. . .
• You'll be more confident.
. . .

The Beck Diet Solution, pg 47.

eusebius 09-02-2009 06:56 AM

Morning Coaches -

Day 2 OP with eating and exercise. It was definitely not as easy as the first day. Credit moi for switching dinner plans when I found out that DH's version of sloppy joes had twice as much (fattier) meat as the WW version - ate a 6-point salmon dinner from the freezer instead. Credit for not ordering dessert at the lovely café where I met a friend in the afternoon.

And credit for not binging even though I was quite stressed out as I attempted to organize my life after being on holiday. The yeti very nearly got me, but I fought it off. I think it will be easier to stay in the moment today.

ChinaMaine - I think "make sure the dock goes in the water right side up" is like a proverb to live by :lol: I hope your shoulders are feeling better soon.

onebyone- Good to hear that your mother is in a good place both literally and figuratively. Wow, your sister sounds like a real character. I didn't know it was possible to negotiate stuff like that. What did you think of the Tarantino flick?

wndranne - Hope you feel better today.

kuhljeanie - credit for recognizing the tiredness factor. Indeed life is crazy and I hope the shorter contract doesn't play too much havoc with your work life.

Kim - Yay for your books arriving! Can't wait to hear what you think.

Tera - How good to hear from you! Great that your mom is doing better and that you are feeling emotionally stronger. Thanks for sharing your blog with us - I'll add it to my bloglines so I can keep up!

gardenerjoy - Here's to "the elimination of treat-foraging behaviour"! Great job staying OP on food & exercise!!

Kara - Great job staying OP and walking despite the heat. Your unplanned eating has improved so much since you started Beck so big credit for that despite the bite of fruit bar!

Bill - Great work on portion sizes and extra walking! I hope one day I can actually stop in to Plum Island and get some birding tips. Believe it or not dd hasn't yet lost a tooth - but she was 10 months old before she got one, so I think she's just a late bloomer in that department.

COFFEE TIME!! :coffee: Happy Wednesday all!


ChinaMaine 09-02-2009 08:46 AM

Was more tired yesterday than Monday. :shrug: I was so frustrated that at one point I burst into tears. I did manage to walk 1 mile. Credit! I was op food-wise although my strengthened giving-in-muscle was whispering sweet, sabotaging thoughts in my ear. I pulled out ‘no choice’ and sailed on by. Credit moi!
Monday I finished the novel I started in South Dakota, and I decided to start an old favorite rather than a new novel. I tried Pride and Prejudice, but since I can finish sentences from memory, it wasn’t as fun as I’d hoped it would be. So last night I pulled out To Kill a Mockingbird while DH practiced piano. It was exactly what the doctor ordered, and put me in a great mood.
WI-down 0.7 lbs. Did make a plan, read my cards. Food – op, Exercise – off-plan (20m).
Still no personals yet – but I can’t wait to get to them! :wave:

AnneWonders 09-02-2009 09:40 AM

Coaches/Buddies Once again, I grow weary of my own nonsense. So, I read my cards today, the ARC, the "big" RCs, and my Memory Cards. I have a plan, lunch is packed. No exercise today with the recent sickness and still sore from last week's bike crash, but that's OK. Doing what I can.

Waiting on the back-up care nanny to come to watch my son, and then I'm off to work.

I seem to have given up on personals for the time being. Sorry. As always, I'm grateful you all are here. You inspire me.


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