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  • The Glycemic Index holds the key to Success

    36 posts, 9 voices, 573 views, started Nov 13, 2008

    Posted on Thursday, November 13, 2008 by Dee Dee Shaw

    •  



    • Sapphire
      Offline

      The Glycemic Index: A Rational Alternative to Dieting
      What is the Glycemic Index and Why is it Important?

      The Glycemic Index (GI) measures how quickly foods that contain carbohydrates, raise your blood glucose level. The GI is measured by taking a persons blood glucose levels at
      regular intervals. Foods like cooked white potatoes have a high GI because they raise blood glucose at almost the same rate as eating pure sugar. Foods like raw broccoli have
      a low GI because it takes a long time for those carbohydrates to increase blood glucose levels. When we eat high GI foods, our bodies respond by releasing insulin, the hormone that transports glucose to your cells.
      Here's why this is so important: Our bodies are in fact designed to use glucose as our fuel, when we eat low GI foods, this fuel is absorbed at a gradual pace, allowing our body to burn this fuel as we need it. On the other hand when we eat high GI foods, they are converted to glucose very rapidly, which will often trigger a release of too much insulin into the blood, otherwise known as an insulin reaction.

      The Perfect Glycemic Storm
      During an insulin reaction, the body is cleared of glucose, causing an energy crash. This usually causes cravings for more fast- acting high GI carbohydrates. In addition, when
      too much glucose is in the blood – the excess is stored as fat. This negative cycle is common in the West where high GI foods are the norm – I am sure you have experienced
      it. This cycle is the foundation for being overweight and or being obese. In order to avoid the Perfect Glycemic Storm and achieve healthy blood glucose levels you must
      learn the difference between low, moderate and high Glycemic foods. Once you have this awareness you must then eliminate the High G foods from your diet and replace them
      with Low and Moderate G foods *whenever possible*.
      Here are some examples of foods in each of the three Glycemic Index Categories:
      Low GI Foods (0-54 G)
      Skim Milk
      Plain Yogurt
      Soy Beverage
      Apples
      Plums
      Oranges
      Sweet Potato
      Oat Bran Bread
      Bran Cereal
      Parboiled Rice
      Pumpernickel Bread
      Al Dente (Firm) Pasta
      Lentils/Kidney/Baked Beans
      Chick Peas (Garbanzo Beans)
      Nuts (Raw nuts are best)
      Red Meat
      Fowl
      Fish

      Moderate GI Foods (55-70 G)
      Banana
      Pineapple
      Raisins
      New Potatoes (with skin on)
      Popcorn
      Split Pea or Green Pea Soup
      Brown Rice
      Couscous
      Basmati Rice
      Most Whole Grain Breakfast Cereals
      Stone Ground Rye Bread
      Whole Wheat Bread
      Table Sugar
      Sweet Corn
      Cooked Carrots

      High GI Foods (71 G and above)
      Parsnips
      Rutabaga
      Water Melon
      Instant Mashed Potatoes
      White Rice
      Honey
      Most Breakfast Cereals not made with whole grains
      White Bread
      Soda Crackers
      Most Candies
      French Fries
      Most Pastries including Donuts, Danish, Croissant, cookies
      Processed Juice
      Beer and Ale

      By reviewing the three GI food categories above, I am sure you are starting to see some trends among the foods listed in each category. This will increase your awareness and
      assist you in making delicious, healthy food choices throughout your day.

      Important Life Style Considerations:

      Positive Reinforcement
      Perfection is a process, a journey that we must commit to AND it is up to you to claim victory for achieving your Perfect Body Shape. You must immediately begin to
      experience the feelings of joy, satisfaction, energy and pride that are all a part of the Perfect Body Shape experience. You must claim your new Body Shape and experience the feelings that come along with it. The more you can experience this now – the faster and more completely you will achieve your Perfect Body Shape Goals.
      You are making a decision to change your Body Image utilizing the latest scientific research and the results of that research is going to occur by the daily practice of
      consistently doing the right things to obtain your Perfect Body Shape. However, since you do not see the results overnight, it is important that you surround yourself with
      positive reinforcement to keep you focused each day on making the best possible choices to support your Perfect Body Shape Goals.

      Here are a few suggestions to start you on your journey to establishing a new, more positive outlook:
      1) THROW AWAY YOUR SCALE
      Make a ritual of removing the bathroom scale from the bathroom (put it in the garage or deep in a closet somewhere) and place the picture of you with your new
      body prominently displayed in the bathroom with the decision that you will not put that scale back in the bathroom until you have obtained your Perfect Body Shape.
      2) VISUALIZE THE PERFECT YOU
      Cut out pictures of the body shape that you choose to have, and then paste pictures of your face on those bodies, then place them in several areas where you see them often (your bathroom mirror, the refrigerator, on the coffee table in the room where you watch TV to stop you from snacking, your bedroom nightstand so that it is the first and last thing you see each day, etc.). Or pull out pictures of the you that you miss (wedding, pre-baby, etc.)and use those.
      3) FEED YOUR HEAD WITH HEALTHY FOOD FOR THOUGHT
      Check out my booklist on my profile. Shad Helmstetter has some great books and CD’s.
      Start and end each day with positive reinforcement reading, listening to empowering CD's or watching empowering DVD's. Your mind is a product of what you put into it just as your body is with the food that you eat. You simply must take a
      proactive approach to empowering yourself with positive input and protect yourself from negative input. Along these lines you can go on a news fast for 90 days, by eliminating watching news or reading the newspaper. This is one of the most powerful ways to change your outlook to a much more positive one.
      These steps will solidify your commitment to obtaining your Perfect Body Shape. As the picture increases in your mind's eye, your desire to obtain your Perfect Body Shape will
      be a major pull on your daily decisions. As a result you will continuously take the best possible actions, in complete alignment with your Perfect Body Shape Goals.



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 13, 2008
        • Caveat - I took this from the PBS training with very little alteration. Remember my suggestions to take baby steps? Do what is mildly outside of your comfort zone, but don’t stretch yourself too far too fast.
          It is definitely a very good idea to have goals, and rewards (non food!) for reaching them. And, your homework is to get your hands on one of two books and read it.
          Both are written by Shad Helmstetter. Both will help you retrain your brain.
          What to Say When You Talk To Yourself
          Who Are You Really, and What Do You Want
          They go beyond weight loss, but they are profound. Understanding the concept of mental pathways will help you to move forward for life, and defeat the yo-yo effect for good!



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        • 0 votes vote up vote up

          Linni wrote Nov 14, 2008
        • WOW! great posts DeeDee!
          yes, baby steps is what its gonna take.. i don’t own a scale, so i dont have that worry! :) i KNOW i can do this! its just getting started! lol

          thank you for sharing all this!
          Linni



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 14, 2008
        • You can do it Linni, and I am here to coach you and cheer you on! :)
          I have an exhaustive list of foods and their gi, but it is in a spreadsheet format. If you want me to send it to you, send me an email at [Link Removed] You can download Open Ofice for free if you don’t have Excel.


          Happymomma, Your links have been removed, please consider upgrading to premium membership.



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 15, 2008
        • roll call - please post a comment when you have read this. Feel free to ask questions or email me at [Link Removed] if you want the exhaustive spreadsheet listing every food known to man. :)


          Happymomma, Your links have been removed, please consider upgrading to premium membership.



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        • 0 votes vote up vote up

          Darla5 wrote Nov 15, 2008
        • I am going to print this list off. We are doing some of the steps already. It is baby steps . We have to change our entire mindset, I have got to reprogram my way of thinking.

          I think the hardest part for me is I really need to start planning in advance what we are going to eat instead of grabbing something on the way home that is not good for us.

          Cha cha changing...



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        • 0 votes vote up vote up

          Mary Clark wrote Nov 15, 2008
        • Thanks for the list....I will definitely print it off and try to go by it.  I’ll try and do anything to lose this weight.  I’m really sick of it....



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 15, 2008
        • This is a short list. The food guideline post is actually a better overall explanation of how to rethink your food choices.
          You can see a trend though, and it is very different from the fad diets that are so popular.
          Don’t count calories.
          Be more aware of *pre*portions than portions. (Using common sense and moderation.)
          No artificial anything - not margarine, not artificial sweeteners, not low fat anything. Low fat dieting is one of the reasons we‘re in the shape we‘re in health wise. Choose the right fats, but don’t eliminate them from your diet.
          Foods that are always low glycemic are proteins and fats.
          Foods to question are any type of grain, fruit or vegetable. Sugary fruits will be higher on the list. Berries are all low glycemic. Hard dense fruits will be lower than soft ones. Veggies are easier - most of us know the starchy ones - potatoes & corn. Otherwise they will be ‘safe‘. Grains are the killers, and they fill our diets. This is where you really have to change your thinking, and look for the better option. I live in the south. Bread is supposed to be on the table with every meal. It is expected, and borders on being sinful not to serve it. I don’t. I also make my own wheat bread and can control the size of the slices. My son calls it beggar’s bread. LOL Porportionally, you should have more in your sandwich than the volume of the bread. Pumpernickel is actually low glycemic (but I don’t care for it.) Low carb wraps are also a good alternative, but be sure you find the ones not made with hydrogenated oils. You can still eat potatoes on occasion; just make sure that the volume is less than 1/3 of the rest of your meal. Once you begin to think about eating only enough to satisfy (remember the size of your stomach is the same size as your balled up fist) portion control becomes a non issue most of the time. Last night we had one of my kid’s favorite dishes - shepherd’s pie. I hate to fix it because I tend to overeat when I do. I like it too. I was miserable! Any kind of casserole all in one dish puts you at risk for eating too much. Be sure you have a variety of things on your plate, and savor the different flavors. You won’t want to eat as much! Try it and see!!



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        • 0 votes vote up vote up

          Suzcaplooz wrote Nov 16, 2008
        • I have heard so much on the glycemic index, but still have much more to learn...thanks for the great info!



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • I emailed you the spreadsheet. Let me know if you don’t get it.



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        • 0 votes vote up vote up

          Doreen XoXo wrote Nov 16, 2008
        • hi Dee Dee,’

          I just sent you an email requesting the list :)  I have to say, looking at the low, moderate and high glycemic foods you indicated here, I eat low and moderate foods but I do tend to eat low fat, sugar free, artificial sweetners and the like.  I think my mind is so “trained” to think that eating any other way will only jeopardize what Im trying to do.  

          I cant wait to start Osolean and eat like a “normal” person and get the results Ive been searching for what seems like forever :)



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • Doreen, the list is on the way. Please take a few minutes to read about artificial sweetners. There are tons of articles on the net. Just type aspartame, sucralose, or Splenda into your search engine.  If you want a low cal sweetner try Stevia, Xylitol, or a combination of the two (Stevia Plus is the brand name I think.) Be careful not to oversweeten with Stevia though. It has an aftertaste if you get too much. Low fat foods, generally speaking contain more ‘non-food’ ingredients than full fat ones. There are exceptions - watch for “hydrogenated or partially hydrogenated oils and avoid them. Most other fats are okay in small quantities, and some are actually beneficial for fat loss (olive oil, coconut oil) Adding ground flax seed for the omegas, or a sprinkling of nuts on your salad will actually improve your health and fat loss at the same time.
          There is a good book called “Fats that Heal, Fats that Kill”
          [Link Removed]  that might dispel some of your concerns. :)

          Just out of curiousity, are you an O blood type?


          Happymomma, Your links have been removed, please consider upgrading to premium membership.



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • Please inform on why you don’t recommend sucralose.



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • When I searched for sucralose I found:

          Is sucralose safe?

          Sucralose has an excellent safety profile. More than 100 scientific studies conducted over a 20-year period demonstrate that sucralose is safe for use as a sweetening ingredient. The data from the studies were independently evaluated by international experts in a variety of scientific disciplines, including toxicology, oncology, teratology, neurology, hematology, pediatrics and nutrition. Importantly, comprehensive toxicology studies, designed to meet the highest scientific standards, have clearly demonstrated that sucralose is not carcinogenic.

          Which regulatory bodies reviewed the safety profile of sucralose?  

          Among the regulatory bodies that have evaluated the safety of sucralose are the U.S. FDA, the Joint FAO/WHO Expert Committee on Food Additives (JECFA); the Health Protection Branch of Health and Welfare Canada; Food Standards Australia/New Zealand, the European Union's Scientific Committee on Food, and a host of others in South America and Asia. Sucralose is now permitted for use in over 60 countries.



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • And your website reference?
          I ask because all of the objective, health related ones I have ever since codemn it as a neurotoxin.
          There are so many studies and so much evidence that it isn’t safe. I can also share some personal experiences.
          This site has a pretty detailed article, and lists off three books at the bottom that come highly recommended. Excitotoxins is one that I have read. Excellent book!

          [Link Removed]


          Happymomma, Your links have been removed, please consider upgrading to premium membership.



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • Okay, I found your source. Maybe you should cross reference it with some of the others like:
          [Link Removed]

          and on and on... in the end, you have to decide for yourself. Splenda gives me horrible headaches; makes my mom’s heart race...
          I used it for several years believing, based on articles like you quoted, that it was safe. I had no idea the headaches were connected becuase they didn’t start when I started using Splenda. It took 2-3 months to get it out of my system. Even if you don’t notice side effects, it doesn’t mean the damage isn’t occuring. We don’t ‘notice’ cancer when it starts to grow either.


          Happymomma, Your links have been removed, please consider upgrading to premium membership.



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        • 0 votes vote up vote up

          Doreen XoXo wrote Nov 16, 2008
        • As a matter of fact I am.  O+ to be exact.
          Thanks for the list :) I will look into Splenda.  I use it everyday!!!



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • www.ific.org

          International Food Information Council



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • I think the FDA is pretty objective, no?



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • Doreen,
          I am an O+ too. I’ll have to dedicate another thread to discussing blood types and optimal nutrition for each type. Dr. Steve Nugent wrote a book called the Genetic Key Diet that is very intriguing.  

          I am an eternal skeptic Michelle. I was a sheep for way too long. Fried my liver with... Tylenol that was ‘safe’ for so many years, taking it to alleviate the headaches I was getting from Splenda. Five years ago, it shut down. Quit working. I could have taken meds that were safe according to the doctor. I chose to dig on my own. I found a liver cleansing diet. I found something that enhanced stem cell production to speed the healing process. I don’t trust the FDA. Drugs are the fourth leading cause of death in America - and those are properly prescribed ones, not accidental or intentional misuse. Aspartame is ‘safe’ too according to the FDA.



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • I found similar studies on the National Institute of Health website as well. I think this is another example of a pretty objective source. Interesting topic.



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • Hey-another interesting tidbit I found on Wikipedia

          Sucralose has been accepted by several national and international food safety regulatory bodies, including the U.S. Food and Drug Administration (FDA), Joint Food and Agriculture Organization/World Health Organization Expert Committee on Food Additives, The European Union’s Scientific Committee on Food, Health Protection Branch of Health and Welfare Canada and Food Standards Australia-New Zealand (FSANZ). Sucralose is the only artificial sweetener ranked as “safe” by the consumer advocacy group Center for Science in the Public Interest.[13][14] According to the Canadian Diabetes Association, one can consume 15 mg/kg/day of Sucralose “on a daily basis over a ... lifetime without any adverse effects“.

          "In determining the safety of sucralose, the FDA reviewed data from more than 110 studies in humans and animals. Many of the studies were designed to identify possible toxic effects including carcinogenic, reproductive and neurological effects. No such effects were found, and FDA’s approval is based on the finding that sucralose is safe for human consumption."[



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • Michelle,
          I respect everyone’s right to choose for themselves. I personally won’t go there, and can’t recommend it as a coach.



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • Oh, definitely! I was addressing the people who seemed interested in researching Splenda. Happy Sunday!



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        • 0 votes vote up vote up

          Suzcaplooz wrote Nov 16, 2008
        • I am interested in the blood type stuff too. I found it interesting that most are O type blood...I am O-



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • 85% of people who struggle with their weight are O blood type! Why? Because we are folks who need less carbs. Most of us will find that we have Native American Indian in our ancestory, or Inuit (Eskimo), and there are several others that I am forgetting. When I get a few minutes, I’ll spend some time posting about porportions based on your Genetic dispositions (which more often than not can be identified with blood type.) The good news is - we can need way more fats. LOL  

          For those trying to read the Splenda conversation some of those posts are out of order so it is a bit confusing. When you click the reply button it doesn’t save your place as the next poster. Whoever hits send goes in next (at least that is how it appears to work.) However it works, those posts are not in order. :) Again, at the end of the day, we are all responsible for the choices we make regarding our health. Never accept someone’s recommendations implicitly. Do your own research. Decide for yourself. If you say, “Dee Dee, I like this program, but I am still going to use Splenda” then I am fine with that. I have done my job in providing you with the information. Michelle has provided other information. It is rare that you can’t find differing viewpoints on something, especially in the cyberworld. I always look at the source, and their vested interests. I don’t have much faith in the FDA since many of their advisors are connected with the pharmaceutical industry. I am leery of organizations that are connected to the medical industry. I have been in the trenches, researching in some capacity, for the last 12 years or so. The last five I have been rather obsessed. I am a health nut - I openly confess that up front. :) I have 12 kids so I am really way out there. Of those 12 kids the only ones who have gotten sick in the past 10 years are the ones who moved out and adopted their own style of living. None of my 6 youngest children have ever taken a prescription medication. I am not just about helping people lose weight. I want to help you improve your health too. That is a big motivator for most of us, right? So during this process I will share with you the conclusions I have come to regarding different food choices. Feel free to ask why. I’ll be more than happy to show you the path that took me there. And I am way off topic and I need to go cook supper. LOL



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        • 0 votes vote up vote up

          Scorpion13 wrote Nov 16, 2008
        • Jumping in on the blood type/sucralose comments:

          I’m a type A...supposed to be mostly vegetarian according to Eat for Your Blood Type. For the last month I’ve been eating very little meat and instead, eating soy products, whey protein, and whole grains along with fruits and veggies. I’m still the same weight...what the hell? LOL

          I’m with Happymomma on the Splenda debate. From what I’ve read, it’s something I try to avoid. Plus, I believe the FDA is populated with food and pharmaceutical industry advocates who have an interest in promoting their interests. Dang...who can you trust?



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        • 0 votes vote up vote up

          Doreen XoXo wrote Nov 16, 2008
        • Youre right on the mark again.  I do have Native American Indian Ancestory (Delaware)......although a very small amount from my dad’s side, nevertheless, it’s still there.



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • My husband & I have been following the Eat Right 4 Your Blood Type diet for about 5 years now. It is not a weight loss program but my husband found by following the diet, he lost weight. The book is written by a medical doctor, Dr. Peter D‘Adamo. It’s a pretty great book!



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • Okay, so how much health nut stuff do ya’ll want me to get into? :)
          Sounds like we need to talk about soy, wheat(for some), and dairy. I can start new topics for each, then you can decide to take it or leave it. However, they will be lengthy posts, so I’d rather not waste my ‘breath’ unless there is interest. Is that fair?



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        • 0 votes vote up vote up

          Doreen XoXo wrote Nov 16, 2008
        • Sounds fair to me.  I’ve heard somewhere that wheat sometimes puts weight on people.  All I eat is whole wheat and multi grain pastas and bread.  ugh!!

          Soy is okay...but tofu is not my cup of tea....although I do know it takes on the flavor of whatever you are cooking it in....the consistency.....Im not sure if I can deal with that.

          Dairy..........Yum!!  :)



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • I like the Eat Right for Your Type book, but Dr. Nugent digs deeper in his Genetic Key Diet book. Since we are such a melting pot it is not always accurate to choose based on blood type alone. But it is better than just adopting the standard American diet that is way overloaded with carbs.



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • Michelle,
          I am curious. I went to your site, and couldn’t find an ingredients list for any of the products. I am sure I am just missing it. Where would I look?



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        • 0 votes vote up vote up

          Michelle Rowe wrote Nov 16, 2008
        • For the Vi-Pak:
          [Link Removed]

          For the TSS:
          [Link Removed]


          Vigirl, Your links have been removed, please consider upgrading to premium membership.



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        • 0 votes vote up vote up

          Dee Dee Shaw wrote Nov 16, 2008
        • Thanks. Now I understand why you asked about my position regarding sucralose.



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