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>-Benedict is a nice

>scientific two stage process, one that's seemed to work for me.

>These numbers aren't gospel, but should give you a good starting

>point.

I agree, and tracking calories/portions/journalling has worked best for me.

Another method is to chart how many calories you are eating

now, and cut back by 300 calories a day. It's easier for me now on

the Warrior Diet, because the daytime foods are

really low in calories, and all my calories are in a big meal which

is really satisfying (and personally I find it hard to overeat

in one meal).

Also, re the recent article on internally-produced Vitamin D and

fat gain, and some other stuff I've read, I think part of the

" starvation mode " problem might be lack of protein and calcium.

I'm experimenting by snacking more on fish-rich kimchi ...

calories matter but it is also important to get foods that WORK

for you. If you eat foods that give you an insulin reaction, you

will get too hungry. If you eat foods that you are allergic to,

you will get a cortisol reaction and get REALLY hungry, plus

your body wants to store fat then.

Heidi Jean

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In a message dated 10/27/04 5:43:10 PM Eastern Daylight Time,

jopollack2001@... writes:

> In my case however, my weight gain is purely around my

> middle, making me more of an apple shape. If it was a

> healthy weight gain, it should be going on my hips and

> thighs to make me a pear.

____

~~~~> I had a pear-shaped teacher once in high school-- trust me, you don't

want that. Shoot for an hour-glass instead (and an ass like a bowl of Jello,

if you want :-) )

Chris

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In a message dated 10/28/04 11:20:26 AM Eastern Daylight Time,

teresa.blazey@... writes:

> Dr. Cowan says eat no more than 70 grams of carbohydrate a day.

____

~~~~> For everyone, for women, or for people who want to lose weight? For my

life style, that's insanely ridiculous.

Chris

____

" What can one say of a soul, of a heart, filled with compassion? It is a

heart which burns with love for every creature: for human beings, birds, and

animals, for serpents and for demons. The thought of them and the sight of them

make the tears of the saint flow. And this immense and intense compassion,

which flows from the heart of the saints, makes them unable to bear the sight of

the smallest, most insignificant wound in any creature. Thus they pray

ceaselessly, with tears, even for animals, for enemies of the truth, and for

those

who do them wrong. "

--Saint Isaac the Syrian

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In a message dated 10/28/04 2:26:03 PM Eastern Daylight Time,

slethnobotanist@... writes:

> I agree with this wholeheartedly. I also wonder about

> this " media image. " Most men I know do not at all like

> this " media image. " So if women think that makes them

> attractive to another man then perhaps they are being

> sold a bill of goods.

>

> Back when I was working around both male and female

> models, the general consensus among the guys was that

> the women were WAYYYYYYYY to skinny no matter how

> pretty their faces.

____________

~~~~~~> Too skinny is pretty gross. I like enough muscle on the arms for

some lateral tricep head definition and some shape to the bicep (not ripped,

just

some shape), a little bit of fat on the stomach for a cute little belly (not

rolls, just a slim little belly), and a butt that does a little shaking.

Chris

____

" What can one say of a soul, of a heart, filled with compassion? It is a

heart which burns with love for every creature: for human beings, birds, and

animals, for serpents and for demons. The thought of them and the sight of them

make the tears of the saint flow. And this immense and intense compassion,

which flows from the heart of the saints, makes them unable to bear the sight of

the smallest, most insignificant wound in any creature. Thus they pray

ceaselessly, with tears, even for animals, for enemies of the truth, and for

those

who do them wrong. "

--Saint Isaac the Syrian

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In a message dated 10/28/04 5:05:21 PM Eastern Daylight Time,

slethnobotanist@... writes:

> I see you were checking out Suze at the conference ;-)

____

~~~~> Guess you're not the jealous type, huh? ;-)

_____

> (although her butt is pretty hard these days)

____

~~~~~>'s got a little Jello going. Nuttin' wrong wit dat.

(Doesn't the " jello " make the boys say " hello " or something like that?)

Chris

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Uh, sorry, that was a recommendation for a person--a woman, in my case

(don't know the number he'd give for a man)--wishing to lose weight.

B.

He's got a chapter on it in his book and recommendations are (among others)

no grain

only sweetener up to a T of honey/day

2T coconut oil melted into water or tea 20 minutes before meals

meals 3 times/day--no snacking.

I think the original question was how not to gain on NT diet, though,

not weight loss.

70 grams carbs or less/day is how I do it.

On Thu, 28 Oct 2004 16:51:59 EDT, chrismasterjohn@...

<chrismasterjohn@...> wrote:

>

> In a message dated 10/28/04 11:20:26 AM Eastern Daylight Time,

> teresa.blazey@... writes:

>

> > Dr. Cowan says eat no more than 70 grams of carbohydrate a day.

> ____

>

> ~~~~> For everyone, for women, or for people who want to lose weight? For my

> life style, that's insanely ridiculous.

>

> Chris

>

> ____

>

> " What can one say of a soul, of a heart, filled with compassion? It is a

> heart which burns with love for every creature: for human beings, birds, and

> animals, for serpents and for demons. The thought of them and the sight of

them

> make the tears of the saint flow. And this immense and intense compassion,

> which flows from the heart of the saints, makes them unable to bear the sight

of

> the smallest, most insignificant wound in any creature. Thus they pray

> ceaselessly, with tears, even for animals, for enemies of the truth, and for

those

> who do them wrong. "

>

> --Saint Isaac the Syrian

>

>

>

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--- Blazey <teresa.blazey@...> wrote:

> Dr. Cowan says eat no more than 70 grams of

> carbohydrate a day. You

> can chart it on

>

> Fitday.com

>

> Milk definitely runs the numbers up, at least for

> me.

>

> B.

>

This sounds like Dr. Lutz's, Life Without Bread.

Hmmmm...tried that. Think I will stick with the WD,

LOL! I mean after all, WHAT ABOUT BEER? <weg>

=====

Kick the Habit: Don't Vote!

http://tinyurl.com/439vl

Eat fat, get thin... lift big, get small.

" They told just the same,

That just because a tyrant has the might

By force of arms to murder men downright

And burn down house and home and leave all flat

They call the man a captain, just for that.

But since an outlaw with his little band

Cannot bring half such mischief on the land

Or be the cause of so much harm and grief,

He only earns the title of a thief. "

--Geoffrey Chaucer, The Manciple's Tale

__________________________________________________

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At 05:11 PM 10/28/04 EDT, you wrote:

>

>In a message dated 10/28/04 5:05:21 PM Eastern Daylight Time,

>slethnobotanist@... writes:

>

>> I see you were checking out Suze at the conference ;-)

>____

>

>~~~~> Guess you're not the jealous type, huh? ;-)

>_____

>

>> (although her butt is pretty hard these days)

>

>____

>

>~~~~~>'s got a little Jello going. Nuttin' wrong wit dat.

>

>(Doesn't the " jello " make the boys say " hello " or something like that?)

>

>Chris

I am SOOOOOOOOO glad I didn't spend as much time there as I'd originally

planned.

MFJ

I wanna live! I wanna explore the Universe! And I wanna eat pie!

~Urgo

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Must be jelly cuz jam don't shake like that.

had to be said.

B.

On Thu, 28 Oct 2004 17:43:59 -0400, F. Jewett <mfjewett@...> wrote:

>

> At 05:11 PM 10/28/04 EDT, you wrote:

> >

> >In a message dated 10/28/04 5:05:21 PM Eastern Daylight Time,

> >slethnobotanist@... writes:

> >

> >> I see you were checking out Suze at the conference ;-)

> >____

> >

> >~~~~> Guess you're not the jealous type, huh? ;-)

> >_____

> >

> >> (although her butt is pretty hard these days)

> >

> >____

> >

> >~~~~~>'s got a little Jello going. Nuttin' wrong wit dat.

> >

> >(Doesn't the " jello " make the boys say " hello " or something like that?)

> >

> >Chris

>

> I am SOOOOOOOOO glad I didn't spend as much time there as I'd originally

> planned.

>

> MFJ

> I wanna live! I wanna explore the Universe! And I wanna eat pie!

> ~Urgo

>

>

>

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This is the first intelligent comment on weight in this entire thread. Good

for you Aven. As for me, I will just keep trying to keep on the weight I

have. Still working on that nutrient dense food... I have decided that there

are no nutrients in Southwest Idaho, and everything here is local... going

to have to have my nutrients shipped in!

>Now I'm heavier, eating

>really good foods, and I feel good physically

>and mentally. Now I think that the whole

>concept of picking your goal weight

>is wrong. If you eat right, your body will

>settle at a healthy weight for you.

>Would anybody try to pick a HEIGHT and

>struggle to achieve it?

>

>Aven

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I'm actually following Weight Watchers while eating an NT diet because i am

much too overweight (about 40 pounds) and needed some outside help and

structure. I have learned how much less i need to eat than i originally

thought. Also, i think for those of us who are used to high-carb/low fat

diets, or veganism, etc., we want to eat until we fill full (so as not to

starve within 45 minutes). With a more nutrient dense diet you don't need to

get to that full filling. Naturally thin women eat amazingly little compared

to me!

Elaine

> This is the first intelligent comment on weight in this entire thread. Good

> for you Aven. As for me, I will just keep trying to keep on the weight I

> have. Still working on that nutrient dense food... I have decided that there

> are no nutrients in Southwest Idaho, and everything here is local... going

> to have to have my nutrients shipped in!

>

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Elaine,

I am actually a whopping 110 pounds at 5'6 " . I have to strive to keep that

much weight on... I still out eat most everyone I know...growing teenagers,

men... But I have always followed a " healthy " diet... I have always been low

fat, lots of fresh fruits and veggies... and struggled to keep my weight on.

Even my top weight in my three pregnencies was a whopping 135.

I have recently learned that raw fat is the key... it is how our bodies stay

moisturized (no more hair, skin, or nail problems... no lotion or

conditioner needed), it is what our bodies need for fuel ( lots more energy

now), and it should be the main component to our diets. This is not to say

FAT is good... but only the RAW FAT is NEEDED... and that is how to get the

weight under control, and health going in the right direction. Make sure

that your homemade butter is never cooked! Drink/ eat that cream without any

heat being added! Enjoy that full fat raw milk! Eat your eggs raw, and enjoy

the coconut...raw! Fat in our bodies actually collect the toxins and store

them in a way that they do not further damage our bodies... Raw fat in our

diet will help flush out those toxins so that there is no need to store

them! And cooked fat sticks in our veins clogging things up and causing

problems...not so with the raw fat.

>From: Elaine <itchyink@...>

>Reply-

>< >

>Subject: Re: weight

>Date: Thu, 28 Oct 2004 15:51:05 -0700

>

>I'm actually following Weight Watchers while eating an NT diet because i am

>much too overweight (about 40 pounds) and needed some outside help and

>structure. I have learned how much less i need to eat than i originally

>thought. Also, i think for those of us who are used to high-carb/low fat

>diets, or veganism, etc., we want to eat until we fill full (so as not to

>starve within 45 minutes). With a more nutrient dense diet you don't need

>to

>get to that full filling. Naturally thin women eat amazingly little

>compared

>to me!

>Elaine

> > This is the first intelligent comment on weight in this entire thread.

>Good

> > for you Aven. As for me, I will just keep trying to keep on the weight I

> > have. Still working on that nutrient dense food... I have decided that

>there

> > are no nutrients in Southwest Idaho, and everything here is local...

>going

> > to have to have my nutrients shipped in!

> >

>

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> Re: weight

>

>

>

>

>--- ChrisMasterjohn@... wrote:

>

>> In a message dated 10/28/04 5:05:21 PM Eastern

>> Daylight Time,

>> slethnobotanist@... writes:

>>

>> > I see you were checking out Suze at the conference

>> ;-)

>> ____

>>

>> ~~~~> Guess you're not the jealous type, huh? ;-)

>> _____

>>

>

>Nawww....looooooooooook all you want....hehehe

>

>> > (although her butt is pretty hard these days)

>>

>> ____

>>

>> ~~~~~>'s got a little Jello going. Nuttin'

>> wrong wit dat.

>

>Well you know I started to mention that but didn't

>think a night without dinner and sleeping on the porch

>would be all that fun ;-0

>

>

>

Ve-rrrr-y funny. Somebody might take you seriously. We already discussed

's butt before but feel free to continue discussing it here, although I

doubt *she'd* be thrilled about it. hehe <g>

Suze Fisher

Lapdog Design, Inc.

Web Design & Development

http://members.bellatlantic.net/~vze3shjg

Weston A. Price Foundation Chapter Leader, Mid Coast Maine

http://www.westonaprice.org

----------------------------

" The diet-heart idea (the idea that saturated fats and cholesterol cause

heart disease) is the greatest scientific deception of our times. " --

Mann, MD, former Professor of Medicine and Biochemistry at Vanderbilt

University, Tennessee; heart disease researcher.

The International Network of Cholesterol Skeptics

<http://www.thincs.org>

----------------------------

>

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> Re: weight

>

>

>

>

>--- ChrisMasterjohn@... wrote:

>

>> In a message dated 10/27/04 5:43:10 PM Eastern

>> Daylight Time,

>> jopollack2001@... writes:

>>

>> > In my case however, my weight gain is purely

>> around my

>> > middle, making me more of an apple shape. If it

>> was a

>> > healthy weight gain, it should be going on my

>> hips and

>> > thighs to make me a pear.

>> ____

>>

>> ~~~~> I had a pear-shaped teacher once in high

>> school-- trust me, you don't

>> want that. Shoot for an hour-glass instead (and an

>> ass like a bowl of Jello,

>> if you want :-) )

>>

>> Chris

>

>I see you were checking out Suze at the conference ;-)

>(although her butt is pretty hard these days)

>

>

>

Hey, hey there! Let's just stick to discussing *'s* butt since she's

not here to defend herself. Leave my butt out of this!

Suze Fisher

Lapdog Design, Inc.

Web Design & Development

http://members.bellatlantic.net/~vze3shjg

Weston A. Price Foundation Chapter Leader, Mid Coast Maine

http://www.westonaprice.org

----------------------------

" The diet-heart idea (the idea that saturated fats and cholesterol cause

heart disease) is the greatest scientific deception of our times. " --

Mann, MD, former Professor of Medicine and Biochemistry at Vanderbilt

University, Tennessee; heart disease researcher.

The International Network of Cholesterol Skeptics

<http://www.thincs.org>

----------------------------

>

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> RE: weight

>

>

>My suspicion is

>> that a lot of women are underweight, but we think

>> we're normal or even fat,

>> due to the media image of normal weight. When we

>> start eating nutrient dense

>> foods, our bodies gratefully grab hold and start

>> rebuilding.

>

>I agree with this wholeheartedly. I also wonder about

>this " media image. " Most men I know do not at all like

>this " media image. " So if women think that makes them

>attractive to another man then perhaps they are being

>sold a bill of goods.

>

>Back when I was working around both male and female

>models, the general consensus among the guys was that

>the women were WAYYYYYYYY to skinny no matter how

>pretty their faces.

I don't know if it's a regional thing, but if you bust open the personal ads

in my area the majority of the men's ads that mention anything about figure

say they are looking for a " slim " or " slender " woman. Some men out there

clearly go for the media image.

Suze Fisher

Lapdog Design, Inc.

Web Design & Development

http://members.bellatlantic.net/~vze3shjg

Weston A. Price Foundation Chapter Leader, Mid Coast Maine

http://www.westonaprice.org

----------------------------

" The diet-heart idea (the idea that saturated fats and cholesterol cause

heart disease) is the greatest scientific deception of our times. " --

Mann, MD, former Professor of Medicine and Biochemistry at Vanderbilt

University, Tennessee; heart disease researcher.

The International Network of Cholesterol Skeptics

<http://www.thincs.org>

----------------------------

>

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> Re: weight

>

>

>

>

>--- Blazey <teresa.blazey@...> wrote:

>

>> Must be jelly cuz jam don't shake like that.

>>

>> had to be said.

>> B.

>>

>

>Hmmmm...so are you a jelly or jam girl? Truth be known

>Sir Mix A Lot was telling the truth.... " OH MY GOD

>BECKY, LOOK AT THAT BUTT! "

>

>Yup, that had to be said too ;-)

>

>

Hunh...OK. I was gonna let you go on the comment about 's butt, but

since you are openly asking another woman about the firmness of her butt

right in front of me, it's no dinner and the porch for you after all,

mister! It's going to be in the 20's tonight...wish you were here.

Yup, *that* had to be said too. <weg>

Suze Fisher

Lapdog Design, Inc.

Web Design & Development

http://members.bellatlantic.net/~vze3shjg

Weston A. Price Foundation Chapter Leader, Mid Coast Maine

http://www.westonaprice.org

----------------------------

" The diet-heart idea (the idea that saturated fats and cholesterol cause

heart disease) is the greatest scientific deception of our times. " --

Mann, MD, former Professor of Medicine and Biochemistry at Vanderbilt

University, Tennessee; heart disease researcher.

The International Network of Cholesterol Skeptics

<http://www.thincs.org>

----------------------------

>

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, although I have read lots on the benefits of raw foods i never looked

at raw vs. cooked fat this way. Where did you read this? That's very

interesting, especially the bit about flushing toxins as opposed to storing

them. I try to get my 3 tb of VCO a day, although i have been skimming the

cream off my milk/kefir. But I can't resist raw butter! I will try to make

sure i get more of my fat raw, just to see what happens.

Elaine

>

> I have recently learned that raw fat is the key... it is how our bodies stay

> moisturized (no more hair, skin, or nail problems... no lotion or

> conditioner needed), it is what our bodies need for fuel ( lots more energy

> now), and it should be the main component to our diets. This is not to say

> FAT is good... but only the RAW FAT is NEEDED... and that is how to get the

> weight under control, and health going in the right direction.

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At 02:32 PM 10/28/04 -0700, you wrote:

>--- " F. Jewett " <mfjewett@...> wrote:

>

>> Oh no, I know better than to take on the Brix Queen,

>> I'm not going there!

>> ;)

>

>Hmmmm...well you know the title " Brix Queen " was

>originally addressed to Suze in a very testy and not

>so flattering post, but you know I kind of like it but

>with the alternate pronunciation ( " brie " instead of

> " bricks " )

>

>

Okay, but ... if she's gonna be the Brie Queen, can she do a decent

Child imitation?

MFJ

I wanna live! I wanna explore the Universe! And I wanna eat pie!

~Urgo

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In a message dated 10/28/04 10:22:02 PM Eastern Daylight Time,

s.fisher22@... writes:

> Hey, hey there! Let's just stick to discussing *'s* butt since she's

> not here to defend herself. Leave my butt out of this!

_____

~~~~> Don't worry-- muscle's only tough when you're using it. You can get a

good shake out of it if you aren't climbing the stairs. Bulk it up a bit

more, and then it's all about knowing how to move it. I wonder if Beyonce gives

lessons... I bet they would cost a lot.

Chris

____

" What can one say of a soul, of a heart, filled with compassion? It is a

heart which burns with love for every creature: for human beings, birds, and

animals, for serpents and for demons. The thought of them and the sight of them

make the tears of the saint flow. And this immense and intense compassion,

which flows from the heart of the saints, makes them unable to bear the sight of

the smallest, most insignificant wound in any creature. Thus they pray

ceaselessly, with tears, even for animals, for enemies of the truth, and for

those

who do them wrong. "

--Saint Isaac the Syrian

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In a message dated 10/28/04 10:24:45 PM Eastern Daylight Time,

s.fisher22@... writes:

> I don't know if it's a regional thing, but if you bust open the personal ads

> in my area the majority of the men's ads that mention anything about figure

> say they are looking for a " slim " or " slender " woman. Some men out there

> clearly go for the media image.

____

~~~~~> Personal ads are short in space, so who knows what they mean? I would

describe the body type I find most attractive as " slim " and " slender " as

well, but I would object to " skinny. " There's a LOT of overweight people out

there, and the chances of getting a fat person in a personal ad are probably

much

greater than getting a girl who's too skinny (even if most models are, most

models are taken out of a *tiny* fraction of the population!), so it would

probably mean erring on the side of safety to say in those few words that you

want

a " slender " woman than you want " a woman who isn't too skinny. "

Chris

____

" What can one say of a soul, of a heart, filled with compassion? It is a

heart which burns with love for every creature: for human beings, birds, and

animals, for serpents and for demons. The thought of them and the sight of them

make the tears of the saint flow. And this immense and intense compassion,

which flows from the heart of the saints, makes them unable to bear the sight of

the smallest, most insignificant wound in any creature. Thus they pray

ceaselessly, with tears, even for animals, for enemies of the truth, and for

those

who do them wrong. "

--Saint Isaac the Syrian

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In a message dated 10/28/04 10:33:37 PM Eastern Daylight Time,

s.fisher22@... writes:

> Hunh...OK. I was gonna let you go on the comment about 's butt, but

> since you are openly asking another woman about the firmness of her butt

> right in front of me, it's no dinner and the porch for you after all,

> mister! It's going to be in the 20's tonight...wish you were here.

>

> Yup, *that* had to be said too. <weg>

_____

~~~~> That's the problem with indoor pets. Are you going to build him a dog

house?

-- the trouble maker

(sorry :-) )

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--- Suze Fisher <s.fisher22@...> wrote:

> >I agree with this wholeheartedly. I also wonder

> about

> >this " media image. " Most men I know do not at all

> like

> >this " media image. " So if women think that makes

> them

> >attractive to another man then perhaps they are

> being

> >sold a bill of goods.

> >

> >Back when I was working around both male and female

> >models, the general consensus among the guys was

> that

> >the women were WAYYYYYYYY to skinny no matter how

> >pretty their faces.

>

>

> I don't know if it's a regional thing, but if you

> bust open the personal ads

> in my area the majority of the men's ads that

> mention anything about figure

> say they are looking for a " slim " or " slender "

> woman. Some men out there

> clearly go for the media image.

Well if I was running an ad I would put the same thing

but not because I go for the " media image. "

When I was DJaying and modeling I was on the east

coast. When I was (and still) on the west coast men's

preferences from my experience seem to run the same

way. I can't prove it but I have a feeling this is one

of those myths versus reality things.

I know some men who like skinny but they were few and

far between. And I've had countless conversations with

women who think they are too big even when their man

is telling them otherwise. The usual retort is " well

*I* like to be smaller. " Sure, but that is not

necessarily what most men like despite the media

portrayal.

=====

Kick the Habit: Don't Vote!

http://tinyurl.com/439vl

Eat fat, get thin... lift big, get small.

" They told just the same,

That just because a tyrant has the might

By force of arms to murder men downright

And burn down house and home and leave all flat

They call the man a captain, just for that.

But since an outlaw with his little band

Cannot bring half such mischief on the land

Or be the cause of so much harm and grief,

He only earns the title of a thief. "

--Geoffrey Chaucer, The Manciple's Tale

__________________________________________________

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Elaine,

I have " played " with the importance of fats ever since I found

information on mercola.com about it. I read about the raw fat

distinction directly in Aajonus Vonderplanitz's books

(primaldiet.com). Although I have not been able to find any medical

studies that have actually tested this (yet), I have found pieces of

it everywhere I look, and I can see the difference in myself and my

family (whom I lovingly call my guinea pigs!).

I hope it helps! L.

--- In , Elaine <itchyink@s...>

wrote:

> , although I have read lots on the benefits of raw foods i

never looked

> at raw vs. cooked fat this way. Where did you read this? That's

very

> interesting, especially the bit about flushing toxins as opposed

to storing

> them. I try to get my 3 tb of VCO a day, although i have been

skimming the

> cream off my milk/kefir. But I can't resist raw butter! I will try

to make

> sure i get more of my fat raw, just to see what happens.

> Elaine

> >

> > I have recently learned that raw fat is the key... it is how our

bodies stay

> > moisturized (no more hair, skin, or nail problems... no lotion or

> > conditioner needed), it is what our bodies need for fuel ( lots

more energy

> > now), and it should be the main component to our diets. This is

not to say

> > FAT is good... but only the RAW FAT is NEEDED... and that is how

to get the

> > weight under control, and health going in the right direction.

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At 02:49 PM 10/29/04 -0700, you wrote:

>But since Suze is a woman of tremendous abilities and

>talents, I'm sure imitating the late Mrs. Childs isn't

>a problem.

>

>

Wow, fairly decent job on the suckup there.

Actually, I was referring to the accent. Although dropping a chicken

once in a while might count too.

MFJ

I wanna live! I wanna explore the Universe! And I wanna eat pie!

~Urgo

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In a message dated 10/31/04 12:41:38 AM Eastern Standard Time,

bberg@... writes:

> That said, the Jello analogy really doesn't work for me. And who's ?

_____

~~~~> Sorry, that was an in-comment. She's on another list, and some of us

had a joke going on about comparing butt sizes, only she thought her butt was

too fat, and then Suze jumped in (on this list, iirc) to say she was trying to

make her butt bigger to beat 's, before the WAPF conference, etc, etc.

" Jello " and " jelly " are often used to denotechou got somethin ta shake. It's

an " urban " thing, dawg.

Chris

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