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Rslover
| Saturday, January 03, 2004 - 4:29 pm
Low Carb: Clearing Up Common Myths by Dr. Nancy Tice eDiets Physician and Psychiatrist Now that eDiets offers low carbohydrate plans, I find myself getting many questions about this approach. I thought I would clear up some of the common myths about low carbohydrate diets. 1. Myth #1: If I go on a low carbohydrate diet, I’ll never be able to eat fruit, vegetables or grains/potatoes again. Low carbohydrate diets do not exclude these foods. The initial phase of the diet (for example, the Induction phase of Atkins), which people often mistake for the entire program, is the most strict -- permitting only 20 grams of carbohydrate each day. Once you move to Ongoing Weight Loss (whether after two weeks or longer), you begin to add these foods back into your meals. The Zone plan offers a variety of foods, including fruits. The main “enemies” of these diet plans are refined carbohydrates. 2. Myth #2: Ketosis is dangerous. Confusion about ketosis often comes from people mistaking it for ketoacidosis, a condition found in type 1 diabetics that can be fatal (this occurs when a person's blood sugar is out of control and he or she cannot produce insulin). Ketosis is a normal physiological state, says Richard Veech, a National Institutes of Health (N.I.H.) researcher who studied medicine at Harvard. They make the body run more efficiently and provide a backup fuel source for the brain. Veech calls ketones ‘‘magic’’ and has shown that both the heart and brain run 25 percent more efficiently on ketones than on blood sugar. 3. Myth: Too much protein is bad for your kidneys. Too many people believe this untruth simply because it has been repeated so often. In fact, recently the American Heart Association revised their guidelines suggesting that a high-protein diet may have adverse effects on the kidneys. A new study shows that this is only true if the person had kidney problems before starting the high-protein diet. 4. Myth: Low carbohydrate diets cause gallbladder disease. There is now overwhelming scientific evidence that gallstones (responsible for more than 90 percent of gallbladder disease) are formed when fat intake is low. In a study that examined the effects of a diet that provided 27 grams of fat per day, gallstones developed in 13 percent of the participants. The reason for this is that the gallbladder will not contract unless fat is taken in. If it doesn't contract, a condition called biliary stasis develops -- and causes the bile salts to crystallize into stones. Our gallbladders need to be kept active to prevent stone formation. Low Carb: Clearing Up Common Myths Everyone is different. It will take some time and experimentation to find out what works for you! When following a low carbohydrate plan, you will control the number of grams of carbohydrate you eat and focus on certain food groups rather than others. Not all carbohydrate found in food is created equal. Most carbohydrate is digested by your body and turned into glucose. However, some carbohydrate can be digested by your body but not turned into glucose, and some carbohydrate is not digestible at all (such as fiber, which is eventually excreted by your body). These last two types of carbohydrate don't have an impact on your blood-sugar levels. Understanding the different behaviors of carbohydrate in your body can help you make smart food choices. This will, in turn, make sticking to your low carbohydrate plan easier and more enjoyable. Dr. Nancy Tice is a psychiatrist with extensive experience furnishing medical information and writing articles for online services. She did her medical training at The Albert Einstein College of Medicine in New York
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Schoolmarm
| Saturday, January 03, 2004 - 6:37 pm
Ok, I'm getting back to my "regular" i.e. Atkins diet. I've gained 15 pounds since Thanksgiving just because I've been eating CHOCOLATE, sweets and bread. I have hypoglycemia. I can't process sweets and most carbs very well. The Atkins diet is the same as doctors give to hypoglycemics and is very similar to the old diabetic diet. My Mom is diabetic and she gets more fruit than I do. She also doesn't understand why I CAN'T have a glass of orange juice for breakfast! One good way to start getting used to this diet is to avoid SUGAR first! Did you know that low-fat foods have added sugar? Check the labels for carb content! ALSO, eating those "Atkins" (or other brand) "Carb bars" is NOT a good idea. They just subsitute sugar alcohal for sugar. Most sugar-free candy does the same. Hypogylcemics don't get to have sugar alcohal either! I do use Splenda when I cook if I need a sweet taste, but actually I rarely miss sweets once I kick the "addiction!" Another thing to avoid are foods made with white flour. This includes breads, pasta, dumplings (LOL) etc. You can't have other grains during the induction phase, but later you can have some whole grains. Most junk food either has sugar or startch in the form of flour or potatoes! So avoid the junk food. The three veggies to avoid are corn, potatoes (including sweet potatoes) and peas. These are the ones with the highest natural sugar. When going out, I just ask for lemon to squeeze on my salad if I'm not sure of the dressing. LOVE BBQ ribs, however the BBQ sauce is a no no during the induction phase. Here are some other things to keep in mind: Deep dish Pizza is better than rising crust or thin crust because of the ratio of crust to toppings. A wrap is better than a sandwich, if you have to have something holding your "sandwich" together. Better to just leave the bread out. Cheese and eggs are your friends! Best to avoid alcoholic beverages. Best beverages are water (with or without lemon) and caffiene free diet pop. Maybe tea is on this list, but I don't drink tea or coffee. I do drink skim milk. I know that Atkins says that whole milk is better for you, but I use the skim milk to regulate my blood sugar (like a diabetic does with orange juice). I carry a little snack pack that has two pretzel rods, two sausage sticks and two "fake" cheese sticks for when I need to get the sugar regulated. Also makes an ok lunch when I have to eat between classes. Pretzels aren't on the Atkins, but if I'm getting the shakes, they are good for regulating the sugar. OK, I'm getting the resolve to get back on my healthy, hypogylcemic (Atkins) diet. I'm also going to take all of my vitamins again! Maybe even exercise! (WHO knows, maybe I'll even find Mr. Right while I'm at it! LOL) Good luck, everyone!
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Costacat
| Saturday, January 03, 2004 - 8:32 pm
Thanks guys. I think I'll check out the SBD. I could increase the amount of chicken and fish I eat, but no way could I eat beef or pork. Technically, I don't really need to lose but a few pounds. And technically, if I start working out regularly again, I won't need to change my diet. But I thought it might be more healthy to reduce the carbs, and though I'd check out Atkins. Or rather, now, South Beach Diet. I used to be on a high-protein diet (hypoglycemic tendencies, not a true hypo-g). I think it would be too hard for me to fully do the SBD though. I truly live for the fresh fruits and veggies I get at my local farmer's market. Although the fresh fruit selection is now "winterized" I just can't see myself giving up fruit and half-container of yogurt, or my homemade muesli topped with fruit, for breakfast!
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Rslover
| Saturday, January 03, 2004 - 8:33 pm
Schoolmarm, Have you tried to snack on any nuts such as almonds? I used to work with someone who also had hypoglycemia. She ate rice cakes and dried bananas in the afternoon around 3 and always felt tired. I got her hooked on the nuts and she said there was a big difference in how she felt. The jury is still out on the sugar alcohols such as malitol. It supposedly doesn't hike your insulin as much as sugar. Not sure you can really subtract it from the total carb count, though. Have to do more research on that.
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Not1worry
| Saturday, January 03, 2004 - 9:15 pm
On the sugar alchohol thing. I had read, I think on an Atkins product, that you could completely subtract any carbs from sugar alcohols. I don't know how scientific that is, but I can tell the difference if I eat them! I bought a low-carb thingy that was about 20 g. carb, but 17 of it was sugar alcohol. I've noticed my level of ketosis has gone way down when I eat these. After a day of otherwise only having about 10 carbs. So to me, at least, sugar alcohol counts a lot more than 0.
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Schoolmarm
| Saturday, January 03, 2004 - 9:58 pm
Nuts are GREAT! I have three cans in my desk drawer. I think that nuts also have some oils that you need. They are very high calorie, though and not for those on low fat diets. Rice cakes and dried bananas would be TERRIBLE for a hypoglycemic! I can't remember the last time I had a banana, and I used to love them! Hmmmm....glad to hear that someone else noticed that the sugar alcohol is very similar to sugar. One way to make is easy for any kind of healthful eating, is to avoid prepared/processed foods. If you buy fresh ingrediants, you are much better off! Actually, I LOVE natural yogurt with a little muesli, but I'm not at 0 carbs, either.
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Rslover
| Sunday, January 04, 2004 - 9:35 am
Malitol can cause diarrhea so beware of eating too much sugar free chocolate. You can have chocolate on this diet. Unsweetened chocolate has fiber (since it is a bean) so the net carb grams is only 4 carbs per oz. Splenda is great. You can make delicious cheesecake, fudge balls, or just melt it and mix with nuts. Yum!
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Not1worry
| Sunday, January 04, 2004 - 12:07 pm
Yeah, look close on those sugar free items. Some say "May cause gastric distress". No thanks!
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Konamouse
| Sunday, January 04, 2004 - 12:47 pm
I like the article that Rslover posted. There are some truths and some questionable statements. A psychiatrist has gone to medical school (they are a medical doctor) but I am not convinced that makes them qualified to speak about bariatric metabolism. Yes, ketosis is dangerous for someone with high blood sugars (i.e a Type 1 diabetic who stops taking their insulin). Blood glucose + ketones = Acid. However, ketones are a by-product of burning amino acids and fat as fuel. They are not utilized by the brain except in the absence of available glucose. When protein intake is not controlled, the liver will convert some of the amino acids from dietary protein into glucose to maintain blood glucose and feed the brain (gluconeogenesis). In the case of medical ketosis for seizure control (i.e. the ketogenic diet) carbs are even more strictly controlled than on the Atkins Diet, and so is protein. To acheive the medical ketosis, the diet is calorie controlled with about 90% dietary fat. This is when the brain will be converted to ketones for fuel (the current theory is that this mimics prenatal brain metabolism). Studies looking at cognitive skills on the Atkins Diet have not been very favorable. And Richard Veech's works have been directed towards medicinal treatment of Parkinson's and Alzheimers. (could a strict ketogenic diet in this population be the next experiment?) Yes, in a healthy individual with normally functioning kidneys, excess protein intake probably won't hurt. Your body will take the extra amino acids that it doesn't use as building blocks, converts many of them to glucose, with nitrogen as a by-product that is removed from your blood by the kidney (circulating levels of blood urea nitrogen will be elevated in a higher protein diet). What are they not telling you? Higher protein diets are also associated with higher phosphorus intake. PO4- in your blood needs Calcium (Ca+) to balance. Then both are excreted through the kidney and out your body when you urinate. Where is your body going to get all this calcium to balance the phosphorus? High protein diets are not healthy for your bones: The average American diet is already plenty high in protein, and we have to take in about 1000 mg calcium/day to keep our calcium balance. In southeast asia, the protein intake is much lower, and their calcium intake is much lower - yet osteoporosis is not at the epidemic proportions we are starting to witness in the US. Yes, a rapid change from a standard diet to a very low fat diet can precipitate gallbladder disease (remember the mini-epidemic from NutriSystem and Jenny Craig last decade?). However, there is also a genetic predisposition and a high fat diet can exasperate that condition. If you do have a cholecystectomy (gallbladder removed) you will need to follow a low fat diet for about 3-6 weeks until your liver can generate collaterols for bile production and deliver directly into the small intestine. Yes, sugar alcohol will affect blood glucose levels, AND is a potent laxative (maltitol, sorbitol, xylitol). Another non-counting carb used by the Low-Carb manufacturers is isomalt. If my Type 1 diabetics notice a rise in blood glucose from NOT counting the carbs in these foods, then they will affect the blood glucose and insulin production in non-diabetics. Therefore, the only true "non-digestible" carb = fiber. When I studied human physiology, carbohydrates that were digested were converted to glucose by the liver (sucrose = fructose + glucose, the fructose gets changed to glucose; lactose = galactose + glucose, the galactose gets changed to glucose; and maltose = glucose + glucose - hence "starch" without fiber to slow the digestion process can raise blood sugars faster since no conversion is necessary). So what carbohydrate is digested without turning into glucose??? Unsweeted chocolate would have fiber if you were eating the cocoa bean itself (not the bars of cocoa liquor or powder mixed with cocoa butter). But Splenda is wonderful (it's actually a sugar molecule with the addition of Cl- atoms to make it undigestible, but still triggers the sweet receptors on the tongue without the bitter than you also get with aspartame & saccharine). Now, before you start trashing me as a dietitian who knows less about nutrition than a dog (hey, these were Dr. Atkin's actual words), I think that reduction/removal of processed flour products and reduction/removal of our generations crappy fried foods/non-nutritional foods, etc, is a great idea. The per-capita consumption of whole fruits & vegetables, whole grains, and home cooked meals has dropped significantly. The most popular vegetable in the US = potato (nothing wrong in it's natural state, skin and all, in reasonable portions) but as a fried food there is NO nutritional value whatsoever. And juice = soda pop without bubbles (please, eat your fruit, don't drink the sugar water). In these respects, the South Beach Diet (starts out like Atkins, then converts over to something akin to Sugar-Busters) would be a better choice than strict Atkins. But, bottom line, you need to take into account what your lifestyle, health history and preferences will allow you to follow FOR THE REST OF YOUR LIFE. Diets work, while you are following them. Keeping the weight off is the true success story. And that is an individualized approach. I hope all of you searching for this will find your personal eating plan for life. Just please remember "if it sounds too good to be true, it probably isn't going to last a lifetime". 'squeek' (getting off her soapbox for the rest of the weekend)
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Not1worry
| Sunday, January 04, 2004 - 4:11 pm
I posted in the weight loss thread, but I'm going to repeat it here, since we've got such a wealth of knowledge! I had gestational diabetes, and diabetes runs in my family. It's high time I started cutting out some of the garbage that I love to eat. What vitamin/mineral supplements should I be taking? I can't take a multi-vitamin, they make me ill. I have to add one vitamin at a time to see if it will bother me. Right now I'm taking 500 mg each of vitamin C and calcium. Should I take more calcium? I eat a lot of leafy greens, so I wasn't thinking I needed folic acid. I look at the vitamin shelf in the store and see so many different kinds of B vitamins that I don't know what to get.
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Costacat
| Sunday, January 04, 2004 - 5:00 pm
Kona, thank you so much for your post. Although I've never really needed to diet, I know quite a few people who've had SHORT TERM success with Atkins. However, most of those people are no longer on the Atkins diet (after a year or more). In all honesty, I've always felt that a diet that is moderate in all things is going to provide the most healthy body. Cutting out refined sugars and flours, processed foods, and fried foods would certainly reduce the overall bulk of our society. Whenever I travel in Europe, I am constantly reminded that the "larger folks" I see walking around are usually tourists from the States. When I was in Amsterdam last, friends of mine said they can spot an American blocks away, and to notice that there were few, if any, overweight Dutch people. Look at those in the Mediterranean regions -- the oft-called "Mediterranean Diet" provides many health benefits (largely as a result of the types of oils taken in, even though the amount of foods prepared in oil is not reduced). After doing lots of reading this weekend, I've decided to just become more healthy using a modified South Beach Diet. I am NOT going to go thru the zero-carb "induction phase" or "phase 1" but I am going to reduce my carb intake. I will continue to eat my fruits and veggies, but will reduce the breads, pastas, rice, and potatoes I eat. I will increase the amount of protein I eat daily with the addition of salmon, tuna, and chicken. (Actually, if I stop and think about it, I'm probably gonna be eating using a modified Zone diet.) I hope those of you who decide to change your eating habits and lifestyle are successful and that you reach a HEALTHY goal.
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Konamouse
| Sunday, January 04, 2004 - 9:17 pm
Not1 - If you eat fruits and vegetables, you can probably skip the vitamin C. As for calcium, if you are limiting your dairy intake, or you are on a high protein diet, then you need at least 1000 mg per day. But you cannot absorb it all at once. Divide the dose up into 500 mg in the morning and evening, or 300 mg w/ each meal (the acid in your stomach helps in the absorption). If multivitamins bug you, try a children's chewable (and never on an empty stomach). For your complex carbs, look at brown rice, sweet potatoes (aka "yams") and whole wheat pasta (in moderation). Remember, if it's more than your fist (the cooked portion), that is more than you need for that meal. 'squeek'
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Costacat
| Monday, January 05, 2004 - 7:03 am
LOL... when I feel the need to supplement my diet with multi vitamins, I always use children's vitamins. Love the Flintstones with extra C!!! They provide about half of an adult's requirements and never ever upset my stomach or make me nauseous. Plus, they're fun!!!! <wink>
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Spygirl
| Monday, January 05, 2004 - 9:39 am
Prescribed by my gastric bypass surgeon, I take Flintstones Complete two times a day and Citracal +D twice a day. In addition, I do a liquid "shot" of B vitamins, take an iron supplement, and vitamin E for skin.
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Rslover
| Monday, January 05, 2004 - 10:23 am
Regarding the chocolate, according to the box, there are a total 8 carbs in an oz. and 4 carbs of dietary fiber and you are allowed to deduct the fiber amount. I never suggested that the diet was for diabetics, and obviously being in ketosis might cause a problem. What ever I say about the diet is from a personal standpoint. It is not necessary to have 90% dietary fat in order to be in ketosis. I certainly wasn't. No, this diet is not for everyone. If you feel a need to eat a pound of bacon, butter, and keep shoveling the food in with no self-control it wouldn't be healthy. I have a male friend who was doing just that. He is very heavy and would have lost several pounds a week if he followed it correctly but he wasn't losing weight. I didn't go crazy, and only ate when I was hungry. Maybe, I'm an exception to the rule but I figured if I could do it, anyone else can. I also don't have any major medical ailments, and a low-normal blood pressure. I also always take supplements. My lipid profile was even better on the diet and not just for a few months. I noticed a difference regarding energy. I think that the diet that is right for you is one that keeps you motivated, makes you feel better while you are on it, and has you losing weight effortlessly. That is how I felt on Atkins, and I guess millions of others did too. He was the one who put the initial study out and everyone else jumped on the bandwagon. Konamouse-You are absolutey wrong about not needing vitamin C supplements. Yes, if you eat fruits and vegetables you will get the very minimum daily requirements. But, Vitamin C is a very important anti-oxidant and should be take daily, as well as Vitamin E with selenium. Anti-oxidants fight the free radicals that are known to cause cancer. Vit C also builds up your immune system. If you smoke or on the pill Vit. C is so important. In addition, a multi with no iron, (studies have shown that too much iron ages you and is bad for your heart). CoQ10 enzyme is very important for your heart, as well as gums. You shouldn't just take plain old calcium, it should have Vit D and magnesium in it for absorption. I take Calcium Citrate complex. The Life Extension Institute has done excellent research on most vitamins and supplements, etc. It is important to take fat soluble vitamins together (such as E & oils) and water soluble such as C separately.
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Pcakes2
| Monday, January 05, 2004 - 1:07 pm
I have done the South Beach in the past (this summer) successfully...lost 25 pounds. I just started it again on Saturday, because I am going away in 2 weeks. At this point I know 1.what to eat and lose, 2.what to eat and maintain, 3.what I should no way in hell put in my mouth. I think there are many good meal plans out there...but this one works best for me.
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Jagger
| Monday, January 05, 2004 - 1:28 pm
I've really wanted to try the Atkins diet, but as someone mentioned if you suffer from gout do not use it. I suffer quite suverly from gout, I am on several different medications that I take daily to control it so the Atkins diet is not for me, although I was watching a show and they said there is a variation of the Atkins diet that people with gout can follow, however I have not seen it in print anywhere.
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Way2prissy
| Monday, January 05, 2004 - 4:01 pm
I have been on Atkins for over two years and have not noticed any negative side effects from the diet itself. Although I needed to lose A LOT of weight when I started, I was relatively healthy. However, whenever I choose to take an occasional break from the program and eat carbs like bread or potatoes, I suffer profoundly from headaches and lethargia. Even though I always know this will happen, taking a day off here and there reminds me what it feels like to eat poorly. I can get my cravings out of the way and at the same time reinforce why it is I need to be on this program. Before eating junk food, I used to ask myself "Do I really need to eat this?" Now, I just tell myself, "You KNOW how you're going to feel if you eat that!" I truly believe this program has saved my life. I was very frightened of becoming diabetic and being overweight for the rest of my life. I admit it's not the right diet for everyone but you never know until you try it! I also stopped trying to lose weight for vanity purposes. As soon as I let go of vanity and focused on trying to become healthy, I found the willpower to succeed. I also did not weigh myself for the entire first year that I was on this program. It allowed me to focus on how I felt physically versus the number on the scale and I think it was a key to my success. These days, I only weigh in at the doctor's office!
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Rslover
| Monday, January 05, 2004 - 5:38 pm
Jagger, Don't go on the Atkins while you have gout. I feel for you as I understand it is very painful. I know because of the have excessive levels of uric acid that you must reduce your purine intake. This would mean limiting your meat and veggies and eating carbs such as pasta, rice, bread, potatoes. So, it wouldn't work for you and wouldn't help the gout. I believe tofu helps and I hope you are drinking alot of water. Good luck! Way2prissy, That's great and congratulations to you on your fabulous weight loss. I understand how you felt after eating the potatoes amd bread. It's the rise and drop of your insulin level. You feel very lethargic. I think it is rice that has the highest glycemic level. That's why even after I lost my weight, I didn't go back to eating a tremendous amount of carbs. Did you ever try the GG Bran Crispbread crackers? They are great if you miss the crunch. Totally not great tasting but totally healthy-pure fiber with something on top.
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Way2prissy
| Monday, January 05, 2004 - 5:56 pm
GGBran Crispbread Crackers? Never heard of them. Do they sell them at a regular grocery or health food store? I really miss crunchy food! Cheez Its were my favorite!
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Not1worry
| Monday, January 05, 2004 - 8:07 pm
I've found when I do decide to let myself indulge in something carb heavy, I don't even enjoy it. I used to love breakfast cereal. I mean LOVE it. I could eat half a box for breakfast, no problem. My favorite late night snack. But the last time I had a bowl, it didn't seem like much of a treat. I felt like there was a heavy lump in my stomach. So now I remind myself that I probably won't even enjoy my indulgence.
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Rslover
| Monday, January 05, 2004 - 8:52 pm
The GG Bran Crispbread come in a clear bag and are about $2.00. I can get them in a really good market or a health food store. You can buy them on line too. If you miss cheez Its then try this mock tofu fries recipe. Get extra firm tofu and squeeze out the water very well. Slice it in thin pieces, dip in melted butter and parmesean. Bake at 375 for about 25 mins. until they are brown. They take just like cheeze its.
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Tabbyking
| Monday, January 05, 2004 - 10:49 pm
man, NOT1!! i am so proud of you. it wasn't very long ago i read a post about how much you loved your cereal, especially as a late-night snack! you go, girl! i have to laugh about all the 'lethargy' or not feeling great after eating certain carbs. i remember my grandma telling me whenever i cooked a meal for a boyfriend and we were going to be alone, 'make lasagne! he will lie on the couch and be drowsy, and he won't expect sex'. i guess the idea is to always fill a man with pasta if you don't want to have to make a decision about sex afterward.
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Rslover
| Monday, January 05, 2004 - 11:11 pm
TabbyKing- That is so funny! Probably true because I used to know someone and her boyfriend would cook a pound of pasta and they would fall asleep. And they say turkey makes you sleepy!
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Tabbyking
| Monday, January 05, 2004 - 11:44 pm
Rslover, it is probably the potatoes, gravy, stuffing and pie that go with the turkey that make people sleepy!
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