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Is sugar toxic? Food addicts, this is for you!

Wednesday, May 29, 2013

This is the latest blog post by Peter Attia and it will require you to think and deal with a little bit of science, but I think it's understandable for the non-scientist as well if you are willing to take a little more time for this well-written article:

eatingacademy.com/nutrition/is-sugar
-toxic?utm_source=rss&utm_medium=rss&u
tm_campaign=is-sugar-toxic


The issue is very close to my heart as my whole family is affected by this one in one way or another.
Please join me in discussing the issue, either here or start a thread on your favorite spark team or the messageboard.
We may disagree on the issue but we should not ignore it because many lives are at stake.

Birgit

  
  Member Comments About This Blog Post:

RUSSELL_40 5/31/2013 12:58PM

    We always seem to focus on calling a food bad ( or toxic ), or good, instead of making a decision on how often we should consume it. I think sugar is " bad ", but we all have some of it.

I choose to limit it to fruit, vegetables, and cheese, with cheese and fruit being limited. I'm diabetic, so I don't use sucrose at all, and avoid sweets, sauces, or any drinks besides water. Meat and eggs don't have added sugar .. yet, lol.

There is a huge difference between the 4 lbs Peter Attia consumes, and the almost 200 lbs a year the average person does. Great blog. We should be focusing on the proper levels we should consume, not just labeling things good or bad. Almost nothing in our diet is all of one, or the other.

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DESERTJULZ 5/30/2013 7:08PM

    Quite interesting, actually! I'm on the low end for sugar consumption, preferring that my carbs come from very natural sources rather than refined sugars.

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M77355 5/30/2013 9:58AM

    Thank you for posting this great info! You might enjoy a blog about sugar that I put on awhile back. It's sadly destructive stuff!

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CHANGINGHORSES 5/30/2013 9:47AM

    Long but interesting. Probably most people consume too much sugar whether it be toxic or not. But I like that he points out that not every thing reacts the same to every one. I think that is important for folks to remember, just because I cannot tolerate a particular food does not mean that you have to stop eating it also. We see many times how well meaning people want to force their views on us.
I know a lot of people who cut sugar but honestly it is sometime difficult to know who really benefited from it and who is just BSing. I would like to at least try and reduce my sugar intake because I believe it is just better for me and I guess that is good enough place to start. We are all on a different journey.
Thank you for sharing the blog!

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SILVERWITCH59 5/30/2013 9:17AM

    interesting

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JSTETSER 5/30/2013 5:51AM

    I have been working to eliminate sugar from my diet. My life is so much better without it. I can taste food now. After 18 months, I still have times of sugar cravings, and I'm learning how to "tame the beast" within.

Do you know about the National Forest passes? Read all about it!
http://www.sparkpeople.com/m
ypage_public_journal_individual
.asp?blog_id=5372170

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HOUNDLOVER1 5/30/2013 2:07AM

    I guess if people can maintain a healthy weight, don't have food cravings and have good sugar, insulin and lipid blood levels than they are probably in a fairly safe range as far as sugar consumption.
There is one other issue that this article did not talk about, that is how sugar consumption affects mineral balance in the body. Unbalanced minerals can cause a lot of health problems that we may never link to sugar consumption.

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MEDDYPEDDY 5/30/2013 1:48AM

    Yes, that confirmed my own ideas - I am a "jill" person whch does not stop me from being fat. But I loved to get better arguments when I discuss with the "LCHF" people that claims that EVERYBODY should get off sugar completely...

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CINDYTW 5/30/2013 1:19AM

  I really liked that! I did, I have to admit, scroll out of alot of the sciency parts because I get too bored with that stuff. I understand it, I just find it mind-numbing! But after he starts pulling it all together that is where it is good. I think I personally am tryingt o find where my toxicity is. I dont really eat SUGAR except in fruit,BBQ sauce, ketchup and I make honey mustard dressing. But I do cut it with apple cider vinegar and make it with mayo as well, so it isn't much. I do wonder about my fruit intake sometimes I love fruit! I have got to be more diligent with my tracker so I can spot patterns...


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DOVESEYES 5/30/2013 12:06AM

    Thanks for posting this really interesting.

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JOHAL52 5/29/2013 11:56PM

    Attia's article was difficult for me at first because I don't have a very scientific mind. I found the ending--where he contrasted himself and his wife--very understandable, however. I always envied my friends who seemed to have no problem with food. Who never worried about body image. And yet seemed to eat "normally"--every kind of food. My current thinking is that I am not like that--I DO have an issue with sugar especially. Moderation is very difficult for me. If changing what I eat can help with "moderation", then I want to walk that path.

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WOUBBIE 5/29/2013 11:30PM

    Excellent read - thanks!

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KAPELAKIN 5/29/2013 8:57PM

    Interesting, thank you for sharing!

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A sprint workout - Wow, did I really do that?

Friday, May 24, 2013

The last time I did this much sprinting was in Junior High and I HATED it. I was getting short of breath very quickly and felt I could not breathe. In retrospect I would call it exercise-induced asthma, or maybe it was dairy-intolerance induced asthma, a result of consuming A1 milk. I don't know for sure, except today the coach at our track club asked everyone, including beginners like me, to do 10 repeats of 200 meters, half-way around the track with 200 meter walking breaks in between. The pace was supposed to be a little faster than our 5 K race pace goal, which for me is about a 10 minute mile. Never having done much sprinting nor having brought a watch I decided to go more by feel. I suspect I was finishing 200 meters in about 60-65 seconds instead of 1min.15sec. as would have been a 10 minute/mile pace.
Having the generous breaks in between actually made the sprinting fun. 200 m is just the length to get a good feel for the higher speed, the overall form (pumping arms, running tall, taking longer steps) but not long enough to be discouraging like 400 meters would probably be. So I managed to keep going and felt very accomplished at the end. On my own I would have thought I could only last for about 6 of these, but the coach knew better when he suggested what he did, but left it up to us if we did the whole workout. Overall a very encouraging experience. I suspect I'll have a few sore muscles tomorrow, LOL, but that's just a sign that they will be stronger in a few days. emoticon
I ended the practice with working on some high jumping, something that is mostly technique and gave me time for some rest in between. emoticon

  
  Member Comments About This Blog Post:

SILVERWITCH59 5/26/2013 3:22PM

    emoticon

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JSTETSER 5/25/2013 6:08AM

    good plan.
I'm ready for change!
http://www.sparkpeople.c
om/mypage_public_journal_indivi
dual.asp?blog_id=5367303

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JEANNETTE59 5/24/2013 3:50PM

  emoticon emoticon

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NASFKAB 5/24/2013 12:57PM

  emoticon emoticon emoticon

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TRICIAE2 5/24/2013 10:50AM

    emoticon

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LILY_SPARK 5/24/2013 10:12AM

    Fun!

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WOUBBIE 5/24/2013 10:03AM

    That actually DOES sound like fun!

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LINDIEMAE 5/24/2013 8:37AM

    emoticon

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MJREIMERS 5/24/2013 7:23AM

    emoticon I need to do some sprints! I've been trying to get my distance up and my times are decent. However, I've heard that sprints really help. I'll have to give it a try. emoticon Keep up the emoticon work!

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CINDYTW 5/24/2013 1:38AM

  emoticon

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Progress report - NEW GOALS

Thursday, May 23, 2013

These are the goals I had set for myself 2 months ago to reach hopefully by late August when I turn 50:

- lowering my body fat to 18%
- increasing my total skeletal muscle mass from 58.6 to 65 lbs.
- improving my 5 K time from PR of 32.04 min. to under 30 min.

This is how far I've progressed so far:

- body fat is at 20%
- muscle mass is at 59.7 lbs.
This goal is going to be the hardest to reach. The biggest increase in muscle mass I had over a two month period was 4%. To reach my goal I would have to increase more than that, about 9% in 3 months. Only time will tell if I can do that. At least I should get fairly close.
- I have not run another 5 K yet but given that I do a lot more sprinting I think I can reach my goal of under 30 min.



  
  Member Comments About This Blog Post:

-LINDA_S 5/25/2013 3:19PM

    You're doing great! I really need to get focused on SOMETHING!

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TRICIAE2 5/24/2013 10:56AM

    emoticon emoticon emoticon

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ANGYAS 5/24/2013 7:10AM

    emoticon emoticon

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FLAMENM 5/23/2013 11:53PM

    Keep working on those goals. Strong and steady wins the race.

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CINDYTW 5/23/2013 11:29PM

  emoticon emoticon

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LINDIEMAE 5/23/2013 10:00PM

    WOW that is fantastic !!!! emoticon emoticon emoticon emoticon PS thanks to you and your blogs about GMOs I am looking closer at what I eat and what foods are contaminated - have a program I downloaded on my Iphone - its NonGMO food guide !! FREE !! emoticon

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BERRY4 5/23/2013 8:16PM

    Believe in Yourself! emoticon

Sounds like you are making progress in the right direction!
emoticon

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Do you live to eat or eat to live?

Monday, May 20, 2013

It is really that simple, note that I said simple, not easy.
People who live to eat make me sad. As enjoyable as eating can be, there are so many other joys in life that we miss out on if we give food this much power.
I believe that people who live to eat are addicted to food in just the same way that alcoholics are addicted to alcohol, smokers are addicted to cigarettes and many people are addicted to legal or illegal drugs. Sometimes it is not possible to talk to the real person any more but you are talking to the drugs.
I have blogged about the dangers of sugar and wheat before and this is not going to be a repeat. I am not giving advice on how to deal with these addictions, as many people have written about it who are much better educated then I am.
I believe abstinence, together with a good support system and possibly counseling to deal with emotional eating issues are the only solution.
Participation in a healthy living program is voluntary. Everyone has the legal right to eat themselves to death, that's part of living in a democracy. Everyone also has the legal right to feed their kids processed crap and justify it by saying it only happens once a week and watch them get obese, get diabetes, get high blood pressure, get autoimmune diseases. On top of that everyone has the legal right to ignore any responsibility for their own and their family's well-being and simply follow the orders of doctors, dieticians, some TV authority or simply the fashion of the day or the advertisements on the internet.

But nobody can escape the moral responsibility of finding out the truth forever.

emoticon

ASK QUESTIONS UNTIL YOU FIND ANSWERS THAT MAKE SENSE.

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MAKE CHANGES UNTIL YOU FIND SOMETHING THAT WORKS.

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DON'T IGNORE THE WARNINGS UNTIL IT'S TOO LATE

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NEVER GIVE UP HOPE BECAUSE HELP MAY BE JUST AROUND THE CORNER

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"Then you will know the truth and the truth will set you free."

  
  Member Comments About This Blog Post:

MJLUVSANIMALS 5/21/2013 4:31PM

    I am eating to live definitely. I am still a work in progress, until I check in with the Dr. next month, I will not know if I am doing it correctly. Dang I have given up everything.
I should be doing it correctly! lol

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DS9KIE 5/21/2013 4:24PM

    emoticon blog

boy is that the truth

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JSTETSER 5/21/2013 6:11AM

    Great post. I aim for eating to live. 90% of the time this is true.
There are moments when I enjoy the food more than I should.
My weight is under control, but my blood sugar goes up.

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LINDIEMAE 5/20/2013 7:49PM

    Awsome Valid points in your blog today, but as you said, its up to each individual and how they interpret what their rights are. Food addiction is not an easy thing to break, no more then smoking, drinking, drugs, what have you. I am working on emotional eating, and learning what the triggers are for certain foods I can't seem to give up no matter how bad I KNOW they are for me. I am just now getting involved in a book that the introduction was so compelling I bought it on my Iphone - 50 Ways to Comfort Yourself Without Food. As far as other people are concerned, you can only give them the information, its up to them to accept that information and act on it, and we all interpret things differently.

Our social society today has a lot to answer for - many people would rather play games on face book then do something to loose weight - I know how addicting those games are first hand - and I see all the adds for this that and the other that are plastered all over the internet and even sometimes spark has some questionable adds. HOWEVER unlike other animals, we have the option to choose - to determine and reason and choose what we are going to do with that information.

I am rambling. Thanks again for a great blog !!!! emoticon

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SPARKLISE 5/20/2013 7:29PM

    emoticon emoticon

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HOUNDLOVER1 5/20/2013 7:25PM

    I understand that abstinence from addictive food is more difficult than from some drugs, although alcohol is also widespread enough in our society that we run into it everywhere. I think the difference may be that alcoholism is much more recognized as an addiction than food addictions. There are still too many people who argue that eating in moderation is all about self-control or the lack of it.
There is also the misconception among some that people who have food addictions are addicted to all foods. This may happen very rarely, but the vast majority of cases are addictions to carbs or carbs in combination with fat and/or salt.
Finding a supportive environment may be a real challenge for people as codependence and family-wide food addictions are so extremely common.
I don't have any easy answers. We need to clean up our environment as best as we can and be honest with family members about the seriousness of this issue.


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BERRY4 5/20/2013 7:15PM

    The book, "Hunger Fix" is something I'm processing. Food is the one addiction that you canNOT walk away from. With all other drugs one considers him or herself to be an addict and each day is a journey away from... to never have another snort or drink or shoot up or light up.

The food temptations are everywhere and when family is NOT supportive, it feels like I can say "no" for just so long to everything "bad" for me--(last year I managed 4 months) before the gradual decline and slide into the hole.
emoticon

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NASFKAB 5/20/2013 7:00PM

  thanks so much

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GLC2009 5/20/2013 6:27PM

    it's hard to practice abstinence when you are a food addict. emoticon

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LADYLUCK72 5/20/2013 6:01PM

  Great information thank you, because I certainly want to be on top of all areas of my journey. And not to let food control my life anymore. emoticon emoticon emoticon

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CINDYTW 5/20/2013 5:55PM

  emoticon I work in a group home, and one of our ladies who used to be quite obese and is a carb addict, has a sister who actually SAID, OUT LOUD, that her family thinks its fine for her sister to kill herself with food and cigarettes because it makes her happy!! I bet there are more people out there with this same twisted logic than we can count!

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JEANNETTE59 5/20/2013 5:41PM

  emoticon for speaking from the heart. emoticon

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This is what I eat

Sunday, May 19, 2013

When people hear that I eat a low-carb, paleo-type organic diet they sometimes want to know what exactly I eat.
Because this type of eating does not require counting calories or, after the first few weeks, even counting carbs, I don't track my food intake. This makes it harder to quickly explain how I actually eat. So I decided to write this blogpost once to describe what I'm doing.
The basics have not changed much, although I make minor changes over time.
It is also important that I try to eat seasonally, use animal products from humanely raised, pastured animals and try to eat things that are locally produced as much as possible. We raise ducks for eggs, buy raw A2 milk from a local 4-milk-cow dairy operation in a neighboring community and grow some of our own vegetables about 10 months out of the year on a 100x100 feet small town lot. We buy a few staples in bulk over the internet, in particular virgin coconut oil in 5 gallon containers. We also purchase the majority of our groceries at a food co-op near us.
A typical day's menu looks like this:

Breakfast:
- Sometimes just a cup of coffee (or more likely decaf) with about 1/4 cup raw heavy cream
-most days breakfast is a combo of nuts (2 oz), homemade raw plain yogurt (1/2-3/4cup) and 1/2 cup berries (blackberries, raspberries, blueberries, huckleberries, red curants, gooseberries, cranberries etc.) or some other, not too sweet fruit like apples, cherries, rhubarb. For very acidic fruit I use a little Xylitol or Just Like Sugar or Stevia as sweetener. Sometimes we use kefir or goat yogurt or buttermilk instead of homemade yogurt. Nuts are always raw and could be almonds, brazil nuts, macadamia nuts, pecans, walnuts, hazelnuts (filberts), rarely cashews (higher in carbs) and sometimes hemp seed or pumpkin seeds, sunflower seeds or coconut flakes.
- Sometimes breakfast is eggs (3 duck eggs or 4 chicken eggs/person) and nitrate-free bacon with herbs (fresh, frozen or dried) like basil, thyme, marjoram, dill, chives, parsley, garlic or onions and spices like paprika, turmeric, curry, hot pepper sauce etc.; sometimes instead of bacon I use some cheese and cook the eggs in coconut oil or pasture butter or add some green veggies like broccoli, spinach, kale or other leafy greens
- Sometimes breakfast is low-carb pancakes made with nut flour (ground in food processor), typically almond flour, maybe mixed with coconut flour, eggs and full-fat raw milk or yogurt. We top the pancakes with the same types of fruits we eat with yogurt.

Lunch: Any of the breakfast foods can be used for lunch as well. Any of the dinner foods sometimes become lunch foods.
Sometimes breakfast is more brunch and we have an early dinner or a snack of some nuts, some veggies, a piece of cheese or some beef jerky and then eat. I would say that about 50% of the time breakfast is filling enough to need only either lunch or dinner plus a snack.
If we need to eat out for lack of time our staple is a McDonald's double quarter pounder minus bun or cheese, wrapped in lettuce.

Dinner: The basic ingredients of dinners are one animal protein/fat like beef, lamb, fish, dark meat chicken, eggs, cheese (avoiding anything low-fat) combined with one green vegetable like spinach, mustard greens, kale, collard greens, turnip greens, arugala, bok choy, green beans, asparagus, other lettuces, combined with one different colored vegetable or sea vegetable (but no potatoes or yams because of carb levels) or mushrooms. Kelp noodles or shredded zucchini are our replacement for pasta. The second vegetable replaces the starch.
In summer we are more likely to make salads, in winter more likely stews and soups. Stir-frys happen all year round. Very occasionally I'll have a very small glass of red wine with or after dinner.
We do occasionally like desserts but they are not very sweet by most people's standards. It could be a small piece of very dark chocolate, another piece of fruit, a little nut butter, some raw cheesecake. In summer we make our own ice cream with raw milk, Xylitol and any natural flavors we like.
We drink mostly water, sometimes coffee, decaf or different types of tea, very rarely tiny amounts of juice added to water to flavor it.
The important thing is that because of the high fat content of the food there is no need to restrict calories or portions as appetite is largely self-regulating. Often after days of hard workouts I eat more and temporarily gain a little and the next day (once my body has done the necessary repairs) the weight drops back down.
Eating this way has proven to be very tasty and very satisfying and therefore easy to maintain for life.

  
  Member Comments About This Blog Post:

DS9KIE 5/21/2013 4:27PM

    emoticon

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JEANNETTE59 5/19/2013 1:33PM

  emoticon emoticon

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NASFKAB 5/19/2013 11:12AM

  thanks for posting your meal ideas

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CINDYTW 5/19/2013 2:46AM

  I really pretty much eat like you do, except my eggs are organic chicken eggs grown by a friend. I do indulge in potatoes, I have no problem with them, but try to keep that minimal when I am actively trying to lose. I like to have GF bread around in case of a craving, but have none that I can have with my new corn issue so that is out for now. I pattern my meals after a farm raised grass fed protein, and an organic vegetable with an organic fruit for 'dessert". Then I also add a cheat meal in there about once a week or 2 weeks, which would be GF pizza, GF chicken fingers, organic blue cheese, GF mozzarella sticks..the like. I have not had one this week and I am not planning to I feel good!

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ADVENTURESEEKER 5/19/2013 2:15AM

    What lovely insight, thanks for sharing!

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LINDIEMAE 5/19/2013 1:44AM

    Its good to see you have a well balanced low carb diet - and one that is not too acidic ( processed in the stomach, not the actual foods ) because your bone health requires an alkaline balance but not overly alkaline, as that is like being too acidic, - Sam Graci talks more about that in his book The Bone Building Revolution. I don't think you have too many saturated fats - there is so much misconception about cholesterol - especially considering all the other junk chemicals in our foods but I am not an expert. I just had my level s check again and they are in what the professionals call reasonable range... Glad to see you do have more for days of more vigorous work outs, after all foods are to fuel the body and when you use your muscles they need that fuel !! Thanks for sharing !!

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KAPELAKIN 5/19/2013 1:41AM

    Sounds like a cleaner version of how we eat, thank you for sharing! I've been eating more fat the last several months, and surprise, surprise, I keep getting leaner while eating as much as I want. That is proof enough to me that a carb-heavy diet is not the way to go!

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DOVESEYES 5/19/2013 1:35AM

    this sounds great as it is more like the diet of old where people ate 'food' !!! you grow, buy and make most of your food yourself. More power to you.

If your carbs are low you can up the fats and most of yours are the 'good' ones. Not a problem. emoticon emoticon

Thanks for sharing it.

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WEARINGTHIN 5/19/2013 1:13AM

    I just left Atkins a while ago. I now eat a bowl of cereal with fruit every morning. And other things to get fiber and nutrients. But if you have any heart disease in your family, and as a person who just went through a cardiac cathetierization, just a word of caution about saturated fat. Do you really think 90% of the medical community is wrong about it saturated fat? Just a few thoughts. Best wishes to you. Glenn

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STRONG_SARAH 5/19/2013 12:54AM

    .

Comment edited on: 5/19/2013 8:09:45 AM

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STRONG_SARAH 5/19/2013 12:45AM

    Thanks for posting. I'd love to eat like this! It's not possible for me now, but good for you for doing it!

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