[fast5] Re: I'm back (again)

Thanks for the reply Heather.

Today I'm going to try less ACV in my water bottle. I have a 16 oz bottle, so I'm going with just a splash of ACV and a squirt of honey. I don't know that I need as much as I put in yesterday... it tastes better today too. Not as strong. :)

--- In fast5@yahoogroups.com, Heather Twist <HeatherTwist@...> wrote:
>
> Thanks for the feedback! Acetic acid hasn't been studied
> much, as to it's effects in the body, but it IS known to
> do rather interesting stuff, like lower blood pressure and
> cause weight loss. Just no one really knows the mechanism.
> It seems to me it affects cortisol and uric acid levels in the
> blood. Citric acid too, and probably vitamin C.
>
>
>
> On Tue, Jul 2, 2013 at 1:12 PM, tfoley926 <travis.foley@...> wrote:
>
> > Hey all... just wanted to send an update out on the ACV and lemon water.
> >
> > Today has been great! I drank 2 bottles of water with ACV and a bottle of
> > water with lemon juice.
> >
> > It's 3:11 PM and I feel really good. I really think the ACV and lemon
> > water is helping with the dizziness, irritability, and hunger pains I was
> > experiencing. I can tell a difference for sure.
> >
> > I will be breaking my fast at 3:30 PM with veggies on the drive home.
> > I'll be having raw carrots and celery with Natural Peanut Butter.
> >
> >
> >
> >
> > Travis
> >
> > --- In fast5@yahoogroups.com, Brenda Gray <brendagray@> wrote:
> > >
> > > It's good to use organic apple cider vinegar rather than malt vinegar or
> > > white vinegar. Many health benefits -- google and be amazed :-)
> > >
> > > I am drinking some at the moment. I use a sm tsp honey and a good dash
> > > of ACV straight from the bottle, I guess about a tablespoon. When I have
> > > lemon I usually have it separately with water.
> > >
> > > I am aiming for a 4-9pm eating window, starting today. (It's 1 pm at
> > > present.)
> > >
> > > :-)
> > > Brenda
> > >
> > >
> > > On 2/07/2013 2:42 a.m., tfoley926 wrote:
> > > >
> > > > I looked it up online and found the portion ratio.
> > > >
> > > > So far today I have been drinking water with honey, lemon, and
> > > > vinegar. Iut the ingredients in first, then filled my bottle about 1/3
> > > > full of hot water, shook it up, then filled the rest with cold water
> > > > (so I could actually drink it).
> > > >
> > > > This is taking some getting used to, but SO FAR, I have NOT had any of
> > > > the wierd hunger and dizziness that I normally experience.
> > > >
> > > > I could be jumping the gun, sometimes I would have noticed it by now,
> > > > sometimes not. I'll post again later on this afternoon or tonight...
> > > > I'll know without a doubt by then.
> > > >
> > > > Travis
> > > >
> > > > --- In fast5@yahoogroups.com <mailto:fast5%40yahoogroups.com>,
> > > > "tfoley926" <travis.foley@> wrote:
> > > > >
> > > > > Can you tell me what the portion of water to vinegar would be?
> > > > >
> > > > > I could guess, but at this point I wanna make sure I'm doing this
> > > > right.
> > > > >
> > > > > Thank you!
> > > > >
> > > > > --- In fast5@yahoogroups.com <mailto:fast5%40yahoogroups.com>,
> > > > "tfoley926" <travis.foley@> wrote:
> > > > > >
> > > > > > Thank you so much, I want to do my best to try to incorporate
> > > > this. I'm on my way to the store to get some vinegar, lemons, and
> > > > honey right now! If cortisol is what's making me feel horrible and
> > > > these things will help stop that, I'm all for it!
> > > > > >
> > > > > > --- In fast5@yahoogroups.com <mailto:fast5%40yahoogroups.com>,
> > > > Heather Twist <HeatherTwist@> wrote:
> > > > > > >
> > > > > > > Taking the easy targets first:
> > > > > > >
> > > > > > > 1. Yes, bread. And shredded wheat. Somewhere between 1% and 30%
> > > > of people
> > > > > > > have a bad reaction to wheat (depends who you ask) but it's not
> > very
> > > > > > > digestible
> > > > > > > to any human being.
> > > > > > >
> > > > > > > 2. Oil. A lot of people just can't handle fats well. My husband
> > > > is one of
> > > > > > > them.
> > > > > > > Some of the frying oils have been chemically altered too, so
> > > > they are even
> > > > > > > harder to deal with. The commercial frying oils are scary.
> > > > > > >
> > > > > > > 3. Not much protein. If you take apart a fish stick, there is
> > > > hardly any
> > > > > > > fish!
> > > > > > > Protein satiates, and regulates the blood sugar some.
> > > > > > >
> > > > > > > 4. Not much vegie. Salads SOUND like a lot of vegies, but the
> > amount
> > > > > > > in a side salad, if cooked, would be maybe 1/2 cup.
> > > > > > >
> > > > > > > 5. Fast food. In some countries, like, say, Thailand, you can
> > > > get a nice
> > > > > > > fried shrimp on a stick that is actually good food. What is sold
> > in
> > > > > > > fast food places here though, is really problematic though. I
> > > > buy food a
> > > > > > > lot at wholesale
> > > > > > > places, and the pre-prepared stuff (what they use) is just
> > scary. My
> > > > > > > family can taste the difference and won't eat it.
> > > > > > >
> > > > > > >
> > > > > > > Now, my husband had IBS for years and years, and we finally
> > fixed it
> > > > > > > together.
> > > > > > > His approach was to go back to basics for 2 weeks, then add
> > > > foods one by
> > > > > > > one. Took a little discipline, but it worked. It was something
> > like:
> > > > > > >
> > > > > > > 1. Starch: Steamed non-enriched rice. Homai is good, and at most
> > > > grocery
> > > > > > > stores. If you don't have a rice cooker, they are pretty cheap
> > > > and a good
> > > > > > > investment. Avoid "baked goods" of any kind during this phase.
> > > > Baking
> > > > > > > anything with ground starch in an oven creates a product that
> > feeds
> > > > > > > yeast easily and may contain stuff like acrylamides, but
> > > > "steamed white
> > > > > > > rice" has been the "good for sick people" basic for ages. It
> > > > works. Keep
> > > > > > > in mind that maybe half the world ONLY eats white rice as their
> > > > basic
> > > > > > > food, and they survive just fine if they also get some greens
> > > > and a bit
> > > > > > > of protein.
> > > > > > >
> > > > > > > 2. Protein. Rotate between, say, fish, shrimp, beef, lamb,
> > > > chicken, pork,
> > > > > > > eggs.
> > > > > > > Just keep in mind how they affect you. Use really simple cooking
> > > > methods ...
> > > > > > > baking, broiling, convection ovens. Protein STOPS HUNGER, in
> > > > > > > general. Low protein meals will make you hungrier the next day.
> > > > > > >
> > > > > > > Egg white and fish have been the "body builder" proteins since
> > > > forever.
> > > > > > > They tamp down appetite and build muscle, keep the metabolism up.
> > > > > > > Whey protein works really well too, if you can handle dairy.
> > > > Dairy is
> > > > > > > iffy for a lot of people. It gives me migraines, so I don't use
> > it.
> > > > > > >
> > > > > > > You can vary the ratios between rice and protein. Some people do
> > way
> > > > > > > better on one or the other.
> > > > > > >
> > > > > > > (*** Note: I think egg YOLK is great stuff too, for other
> > > > reasons. So
> > > > > > > unlike body builders, I don't toss the yolk!)
> > > > > > >
> > > > > > >
> > > > > > > 3. Vegies. LOTS! I mean a big pile of baked carrots, or a big
> > > > stir-fry. Or
> > > > > > > a stew. You can vary which vegies. Try organic vs. not too ...
> > some
> > > > > > > people react to pesticides.
> > > > > > >
> > > > > > > 4. Oils. Oils can be problematic, for a lot of reasons. Coconut
> > > > oil is
> > > > > > > pretty safe ... it doesn't take a lot of bile acid to break
> > > > down. Olive oil
> > > > > > > is pretty good too, in small amounts. Some people can eat a LOT
> > > > of fat
> > > > > > > and be just fine, but at this point, you don't know which camp
> > you
> > > > > > > are in. Fast food oils can be really bad ... they are extracted
> > > > using
> > > > > > > chemicals, have chemicals added, are re-used for months, and
> > usually
> > > > > > > are fairly rancid. Saturated fats ... like rib eye fat ... can
> > > > taste really
> > > > > > > good,
> > > > > > > but requires a robust digestive system to handle it.
> > > > > > >
> > > > > > > If you REALLY don't digest oils well, try using MCT for a month
> > > > or two.
> > > > > > > MCT is used for babies, and it's in mother's milk, and it
> > > > doesn't require
> > > > > > > bile. 1T per meal is enough, to say, fry a couple of eggs. I use
> > > > 1 T for 2
> > > > > > > eggs, and another for a batch of hashbrowns, in one favorite
> > > > meal. MCT
> > > > > > > is expensive though, and start out with just a little of it. MCT
> > > > is 20% or
> > > > > > > something of coconut oil though.
> > > > > > >
> > > > > > > 5. Acids. For some strange chemical reasons, both acetic acid
> > > > (vinegar)
> > > > > > > and citric acid (lemon juice) work magic. A little vinegar in
> > > > water, or
> > > > > > > lemon juice, can quell appetite. I think because they compete
> > > > with uric
> > > > > > > acid. Anyway, uric acid affects cortisol affects appetite and a
> > > > feeling of
> > > > > > > "well being", glossing over the details. Vitamin C (Ascorbic
> > > > acid) fits in
> > > > > > > there too. The chemists in the audience can give more details.
> > > > > > >
> > > > > > >
> > > > > > > Now, that's fairly restrictive. But if, after a week, you feel
> > > > better, then
> > > > > > > you
> > > > > > > learned something, and you have a baseline. Start adding foods
> > > > back ...
> > > > > > > fruits
> > > > > > > for one. Nuts. My husband, turns out, just has an issue with
> > > > peanuts and
> > > > > > > walnuts ...
> > > > > > > but the others are ok. He doesn't do Fast-5, but mainly he's
> > > > only ever
> > > > > > > eaten one
> > > > > > > main meal a day, so ... it does work for him, he's a good weight
> > > > and looks
> > > > > > > about 15 years younger than he is.
> > > > > > >
> > > > > > > After about 12 years, our meals are pretty varied, though I have
> > > > to say they
> > > > > > > look either Asian or Mexican. It turns out wheat and dairy are
> > > > pretty big
> > > > > > > problems
> > > > > > > for me and him, but dairy is fine for my kids. A bigger problem
> > > > is that
> > > > > > > everyone
> > > > > > > turned into "Food Snobs" and now no one will eat, say,
> > > > commercial eggs or
> > > > > > > hamburger. I did have to learn how to cook, and when we eat out,
> > > > it is
> > > > > > > expensive and my kids mostly say "but Mom, your food is better!".
> > > > > > > (Sweet to a Mom's ears!). They are healthy happy kids though,
> > > > have avoided
> > > > > > > acne and neuroses and ADD, so I think it works.
> > > > > > >
> > > > > > > Sorry if this is TMI. My geek flag flies high! I love
> > > > experimenting, so this
> > > > > > > is mostly fun for me.
> > > > > > >
> > > > > > >
> > > > > > > My WAG is that your dizziness is mainly due to high cortisol,
> > which
> > > > > > > happens a lot when people get "hungry". Cortisol makes you feel
> > > > lousy.
> > > > > > > That is it's job: to get you to feel bad enough to go out and
> > > > get some
> > > > > > > food. Does weird things to blood pressure too. Vinegar/water
> > > > often cuts
> > > > > > > that off quickly ... again, I'm not sure of all the chemistry,
> > > > but it's been
> > > > > > > used since Roman times. (When you are on a long march and can't
> > > > > > > stop to eat, swig some vinegar water! Adding honey makes it
> > > > taste better,
> > > > > > > but not required).
> > > > > > >
> > > > > > >
> > > > > > >
> > > > > > >
> > > > > > >
> > > > > > > On Fri, Jun 28, 2013 at 8:21 PM, tfoley926 <travis.foley@>
> > wrote:
> > > > > > >
> > > > > > > > Thank you Heather! What great information!!!!
> > > > > > > >
> > > > > > > > Here's my day:
> > > > > > > >
> > > > > > > > Tonight I broke the fast at 5pm with an apple and some peanut
> > > > butter, a
> > > > > > > > cheese stick, and a few slices of roast beef deli sliced.
> > > > Seemed to be
> > > > > > > > okay.
> > > > > > > >
> > > > > > > > I then met my family for dinner at 5:30.
> > > > > > > >
> > > > > > > > I ate the following for dinner at 6 p.m.:
> > > > > > > >
> > > > > > > > Crispy fish sandwich
> > > > > > > > French fries
> > > > > > > > Side Caesar salad
> > > > > > > > 3 Bread rolls
> > > > > > > > Diet Coke
> > > > > > > >
> > > > > > > > Within an hour of eating dinner I really felt bad. I was very
> > > > spaced out
> > > > > > > > and very irritable. I figured it was most likely due to the
> > > > bread and the
> > > > > > > > french fries?
> > > > > > > >
> > > > > > > > The feeling lasted a good hour or hour and a half.
> > > > > > > >
> > > > > > > > It's almost 10 PM now and my window is almost closed.
> > > > > > > >
> > > > > > > > I have definitely eat much less than I normally would have. Im
> > not
> > > > > > > > starving right now but I have cravings. I finished off the
> > > > night with a
> > > > > > > > bowl of Shredded Wheat cereal.
> > > > > > > >
> > > > > > > > We'll see how tomorrow goes, I am hopeful!
> > > > > > > >
> > > > > > > >
> > > > > > > > Thoughts, comments,suggestions, advice, etc?
> > > > > > > >
> > > > > > > >
> > > > > > > >
> > > > > > > >
> > > > > > > > --- In fast5@yahoogroups.com <mailto:fast5%40yahoogroups.com>,
> > > > Heather Twist <HeatherTwist@> wrote:
> > > > > > > > >
> > > > > > > > > Welcome back!
> > > > > > > > >
> > > > > > > > > You might want to look at what foods you ARE eating.
> > > > > > > > > After much experimenting on ME, I have discovered that
> > > > > > > > > how I feel has a lot to do with the food choices I make.
> > > > > > > > >
> > > > > > > > > Fast-5 makes it easy to experiment, because you have less
> > > > > > > > > food to balance.
> > > > > > > > >
> > > > > > > > > Here are the results I've found, about food choices.
> > > > > > > > >
> > > > > > > > > First, a lot of what happens with appetite has to do with
> > uric
> > > > > > > > > acid. Uric acid is a kind of trigger for hibernation in
> > animals,
> > > > > > > > > and it makes the animal eat more and to change food into fat,
> > > > > > > > > rather than raising the metabolism.
> > > > > > > > >
> > > > > > > > > Some foods and behaviors raise uric acid levels, while others
> > > > > > > > > lower it. This has been studies a lot, in terms of gout! So
> > it's
> > > > > > > > > pretty easy to find information. The things that raise uric
> > > > > > > > > acid levels are:
> > > > > > > > >
> > > > > > > > > -- Not eating on a schedule
> > > > > > > > > -- Not getting enough water
> > > > > > > > > -- Certain meats (high-purine meats)
> > > > > > > > > -- Fructose (any sugar, not just HFCS, but also honey etc)
> > > > > > > > > -- Beer
> > > > > > > > > -- Food intolerances (wheat and dairy being the usual
> > suspects)
> > > > > > > > > -- Saturated fat (might block clearing uric acid)
> > > > > > > > > -- Foods high in iron (enriched foods)
> > > > > > > > >
> > > > > > > > > Things that lower uric acid levels:
> > > > > > > > > -- Vinegar or lemon juice
> > > > > > > > > -- Eggs
> > > > > > > > > -- Low-purine fish
> > > > > > > > > -- Vitamin C
> > > > > > > > >
> > > > > > > > >
> > > > > > > > > Anyway, for me that translates basically into eating more
> > > > fish and eggs,
> > > > > > > > > less beef, adding lemon slices to my tea, and avoiding beer.
> > > > It's
> > > > > > > > > working so far (30+ lbs down).
> > > > > > > > >
> > > > > > > > > Fructose is an interesting issue, since some 30% of Northern
> > > > Europeans
> > > > > > > > > don't handle it well. You mention being worse on the Warrior
> > > > Diet ... if
> > > > > > > > > you were snacking on fruit, that might be part of it. Plain
> > > > starches,
> > > > > > > > like
> > > > > > > > > steamed rice, are usually safer choices in that case. But
> > > > you can
> > > > > > > > > experiment ... keep a log, and eating drastically different
> > > > meal choices,
> > > > > > > > > see how you feel the next day.
> > > > > > > > >
> > > > > > > > >
> > > > > > > > >
> > > > > > > > >
> > > > > > > > >
> > > > > > > > > On Fri, Jun 28, 2013 at 1:44 PM, tfoley926 <travis.foley@>
> > > > wrote:
> > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > > I will keep this fairly short, but I'm new to the group
> > > > (sorta). I
> > > > > > > > first
> > > > > > > > > > joined back about 4 or 5 years ago. This is not my first
> > > > time with F5,
> > > > > > > > > > I've been on and off of it during this time. I have keep
> > > > very good
> > > > > > > > notes
> > > > > > > > > > on my progress through all of that and I sat down last
> > > > night and
> > > > > > > > reviewed
> > > > > > > > > > it all to figure out why this just never worked for me
> > > > long term?
> > > > > > > > > >
> > > > > > > > > > I keep coming back to it because:
> > > > > > > > > >
> > > > > > > > > > 1. I know it works because I lose weight EVERY time
> > > > > > > > > > 2. It really helps me discipline myself when it comes to
> > > > eating and
> > > > > > > > > > keeps me from allowing food to control my life
> > > > > > > > > > 3. I experience other health benefits from this as well
> > > > such as
> > > > > > > > lower
> > > > > > > > > > cholesterol, lower blood pressure, and lower triglycerides.
> > > > > > > > > > 4. It's very convenient when I don't have to mess with
> > making
> > > > > > > > > > breakfast and packing a full lunch for work.
> > > > > > > > > > 5. I save money on groceries and snacks during the day
> > > > > > > > > > 6. I FEEL better and I'm more confident when I feel light
> > > > and my
> > > > > > > > > > clothes fit me better
> > > > > > > > > > 7. I never battle fatigue in the afternoons or on the
> > > > drive home,
> > > > > > > > I'm
> > > > > > > > > > always alert
> > > > > > > > > >
> > > > > > > > > > I know I could think of more, but 7 is enough. :)
> > > > > > > > > >
> > > > > > > > > > So you may be asking yourself, why have I not stuck with
> > > > this then?
> > > > > > > > Why
> > > > > > > > > > all of the starting and stopping?
> > > > > > > > > >
> > > > > > > > > > What I experience consistently as I read back through all
> > > > everything I
> > > > > > > > > > have written can be summed up in one of my entries from
> > > > back in 2009.
> > > > > > > > > >
> > > > > > > > > > Here's what I wrote:
> > > > > > > > > >
> > > > > > > > > > *"I'm stopping Fast5 because I'm tired of feeling tired,
> > > > weak, spacey
> > > > > > > > and
> > > > > > > > > > irritable. Even after I eat I find myself being more
> > > > irritable than I
> > > > > > > > > > normally am. The weightloss was great, but it's not worth
> > the
> > > > > > > > > > side-effects. Also, it's affecting my performance at work.
> > > > My short
> > > > > > > > term
> > > > > > > > > > memory really seems to suffer even though it is supposed
> > > > to be sharper
> > > > > > > > some
> > > > > > > > > > how? It's not and I cannot seem to subside the spacey
> > > > feeling using
> > > > > > > > > > everyone's advice either. I thought I could do this, but
> > > > cannot
> > > > > > > > sustain
> > > > > > > > > > this for the long haul."*
> > > > > > > > > >
> > > > > > > > > > I would go on over the next 3 or 4 years starting back up
> > and
> > > > > > > > ultimately
> > > > > > > > > > having to quit for pretty much the same reasons.
> > > > > > > > > >
> > > > > > > > > > At one point I started doing the Warrior Diet and that was
> > > > horrible and
> > > > > > > > > > made everything worse. I started doing Weight Watchers and
> > > > that
> > > > > > > > worked for
> > > > > > > > > > a while, but I felt that was harder to maintain because of
> > > > all of the
> > > > > > > > > > tracking and counting and everything.
> > > > > > > > > >
> > > > > > > > > > F5 fits my lifestyle better than anything else I've tried,
> > > > I just have
> > > > > > > > to
> > > > > > > > > > get through this issue of the dizziness.
> > > > > > > > > >
> > > > > > > > > > I have been doing a lot of reading again and I'm back
> > > > (again) to give
> > > > > > > > this
> > > > > > > > > > a shot and go at it from one angle that I haven't tried
> > > > yet. I am on
> > > > > > > > week
> > > > > > > > > > 3 this time around and I am doing very well actually. What
> > > > I am
> > > > > > > > changing
> > > > > > > > > > this time around is my window. In the past I have
> > > > consistently kept a
> > > > > > > > > > window of 2:00 - 7:00. Looking back over everything I saw
> > > > a pattern of
> > > > > > > > > > extending my window because of one thing or another. I'm
> > > > doing a
> > > > > > > > window of
> > > > > > > > > > 5:00 - 10:00 PM like the book suggests this time and today
> > > > is actually
> > > > > > > > > > going to be the first day that I hit it. So far this time
> > > > around, my
> > > > > > > > > > window has been in the 2:30/3:00 PM time frame when I
> > > > opened it. Today
> > > > > > > > > > will be 5:00 PM.
> > > > > > > > > >
> > > > > > > > > > This new window will:
> > > > > > > > > >
> > > > > > > > > > - completely eliminate the need to bring any food to work
> > > > > > > > > > - eliminate the issue of eating too early and messing up
> > > > my window
> > > > > > > > if
> > > > > > > > > > the family ends up eating later after dinner... I don't
> > > > have to
> > > > > > > > miss out
> > > > > > > > > > - help me keep from over eating... in other words, I won't
> > be
> > > > > > > > > > eating lunch AND dinner. I end up eating lunch and dinner
> > > > both, and
> > > > > > > > then
> > > > > > > > > > some... this will just be one meal (dinner) and a snack or
> > > > > > > > something later.
> > > > > > > > > >
> > > > > > > > > > I'm keeping a close eye on any advice that I see posted.
> > > > What helps
> > > > > > > > me is
> > > > > > > > > > to read about what others are experiencing. When I know
> > > > others have
> > > > > > > > > > experienced the same things, but stuck it out and the
> > > > symptoms subside,
> > > > > > > > > > that gives me hope to keep at it.
> > > > > > > > > >
> > > > > > > > > > One of my downfalls before has been fudging a little when
> > > > the weight
> > > > > > > > came
> > > > > > > > > > off. Once I started doing that, it became more routine and
> > > > before I
> > > > > > > > knew
> > > > > > > > > > it I had drifted very far from the routine and it was hard
> > > > to get going
> > > > > > > > > > again.
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > > Anyway, that was a very long post, I apologize.
> > > > > > > > > >
> > > > > > > > > > I look forward to reading about everyone's progress and
> > > > challenges and
> > > > > > > > I'm
> > > > > > > > > > very encouraged that long term success for me is just
> > ahead!
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > > travis
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > > >
> > > > > > > > >
> > > > > > > > >
> > > > > > > > >
> > > > > > > > > --
> > > > > > > > > Heather Twist -- Seattle 7B
> > > > > > > > > http://eatingoffthefoodgrid.blogspot.com/
> > > > > > > > >
> > > > > > > >
> > > > > > > >
> > > > > > > >
> > > > > > > > ------------------------------------
> > > > > > > >
> > > > > > > > Yahoo! Groups Links
> > > > > > > >
> > > > > > > >
> > > > > > > >
> > > > > > > >
> > > > > > >
> > > > > > >
> > > > > > > --
> > > > > > > Heather Twist -- Seattle 7B
> > > > > > > http://eatingoffthefoodgrid.blogspot.com/
> > > > > > >
> > > > > >
> > > > >
> > > >
> > > >
> > > >
> > > > No virus found in this message.
> > > > Checked by AVG - www.avg.com <http://www.avg.com>
> > > > Version: 2013.0.3345 / Virus Database: 3204/6452 - Release Date:
> > 06/30/13
> > > >
> > >
> >
> >
> >
> >
> > ------------------------------------
> >
> > Yahoo! Groups Links
> >
> >
> >
> >
>
>
> --
> Heather Twist -- Seattle 7B
> http://eatingoffthefoodgrid.blogspot.com/
>