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    --,R&OLPH ,P4 ,M>T91 ,M4,D41
    DIRECTOR ( NON9VASIVE C>DIOLOGY AT
    ,EMORY ,UNIV]S;Y ,HOSPITAL 9
    ,ATLANTA
 
  8,S9CE ,I 0 BORN 9 ,MIAMI 9 !
#AIDJ'S1 ,I "K ,S\? ,B1* WELL4 ,:ILE !
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    DIRECTOR ( NON9VASIVE C>DIOLOGY AT
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    ,ATLANTA
 
  ,:5 REN[N$ C>DIOLOGI/ ,>?UR
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                                   P#I
         ,,SPECIAL ,,SYMBOLS
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                                  P#AA

,*APT]                           ,PAGE
            ,,VOLUME ,,II

    ,"P ,"O3
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,PHASE ,TWO ,RECIPES """""""""""" #CDJ
 
            ,,VOLUME ,,III
 
    ,"P ,TWO3
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IS C>DIOVASCUL> H1L?--MY ONLY     A#AJ
GOAL :5 ? J\RNEY 2GAN4
  ,:AT />T$ Z A "P-"T =AY 96! _W (
NUTRI;N HAS L$ ME 6DEVISE A SIMPLE1
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PROGRAM HAS BE5 SCI5TIFIC,Y /UDI$ 7Z
FEW DIETS "E >E7 & PROV5 E6ECTIVE1 BO?
= LOS+ WEI<T &= GETT+ & KEEP+ A H1L?Y
C>DIOVASCUL> SY/EM4
  ,BACK :5 ? ALL 2GAN1 ( C\RSE1 ,I _H
NO IDEA :AT WD 5SUE4 ,ALL ,I KNEW 0 T
_M ( MY PATI5TS--M ( !M E YE>--W]E
OV]WEI<T & T _! 3DI;N 0 A BIG "P ( _!
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NEWE/ M$IC,NS & PROC$URES1 B UNTIL !Y
GOT _! DIET "U 3TROL WE 7 (T5 FI<T+
-----------------------------------#AA
A LOS+ BATTLE4 ,_! EAT+ HABITS
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.METABOLIC SYNDROME               A#AA
7PREDIABETES7 F.D 9 CLOSE 6HALF ( ALL
,AM]ICANS :O SU6] HE>T ATTACKS4
 
    ,SE>*+ =! ,"R ,WEI<T-,LOSS ,PLAN
  ,MY J\RNEY 641SE PREV5;N "? DIET
ACTU,Y 2GAN :5 MY $UC,N Z A C>DIOLOGI/
DID1 #CJ YE>S AGO4 ,DUR+ MY TRA9+ 9 !
LATE #AIGJ'S1 ,I LOOK$ =W>D 6TR1T+
PATI5TS ) HE>T 41SE--DESPITE ! FACT T
WE DIDN'T H _M PREV5TIVE W1PONS 9 \R
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8,PICK ! "R P>5TS40 ,IF Y 9H]IT$ ! G5E
= C>DIAC L;GEV;Y1 Y 7 LIKELY 6LIVE 6A
RIPE OLD AGE4 ,IF HE>T 41SE /RUCK E>LY
9 YR FAMILY1 "! 0 N M* Y CD D 6*ANGE
YR DE/9Y4
  ,!N1 9 #AIHD1 ,I ATT5D$ A C\RSE AT !
,HE>T ,H\SE 9 ,2!SDA1 ,M>YL&1 ! N,NAL
H1DQU>T]S (! ,AM]ICAN ,COLLEGE (
,C>DIOLOGY4 ,"!1 ,I HE>D A LECTURE 0A
BRILLIANT RESE>*]
 
& *>ISMATIC T1*]1 ,BILL            #AB
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F/ /UDY 6PROVE T L[]+ *OLE/]OL CD
REDUCE HE>T ATTACKS4 ,AT ! "T1 ! ONLY
"KN TR1T;T = HI< *OLE/]OL 0 AN
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0 TAK5 S"EAL "TS A "D 2F M1LS4 ,"!=E1
WE 7 ALL V EXCIT$ :5 ,DR4 ,CA/ELLI
TOLD ! 3F];E T IF WE PUT PATI5TS ON !
V F/ ,AM]ICAN ,HE>T ,ASSOCI,N DIET1 WE
CD L[] _! *OLE/]OL & 5D ! SC\RGE (
HE>T 41SE 9 ,AM]ICA4
  ,WE ALL RETURN$ HOME FILL$ ) F]VOR1
R1DY 6GUIDE \R PATI5TS 6RE/OR$ C>DIAC
H1L? & DIET>Y WISDOM4 ,I CAME BACK
6,MIAMI 3FID5T 9 MY NEWF.D K ( H[
6SAVE MY PATI5TS' LIVES4 ,MY WIFE & ,I
EV5 JOK$ T ) HE>T 41SE \ (! PICTURE1
,I MI<T 2 BETT] (F SWIT*+ 6A GR[?
SPECIALTY1 L PLA/IC SURG]Y4 ,X     #AC
WASN'T L;G 2F ,I LE>N$ T          A#AB
UNEMPLOY;T Z A C>DIOLOGI/ 0 GO+ 6BE
UNLIKELY4
  ,I 2GAN C\NSEL+ MY PATI5TS ON !
L[-FAT1 HI<-C>BOHYDRATE DIET ADVOCAT$
0! ,AM]ICAN ,HE>T ,ASSOCI,N1 B !
RESULTS FELL F> 2L MY
-----------------------------------#AC
EXPECT,NS4 ,(T51 "! 0 AN 9ITIAL MODE/
IMPROVE;T 9 TOTAL *OLE/]OL ) MILD
WEI<T LOSS4 ,? 9V>IABLY 0 FOLL[$ 0A
RETURN ( *OLE/]OL 6XS PREVI\S LEVEL OR
HI<]1 AL;G )A RETURN (! LO/ WEI<T4 ,?
SC5>IO 0 N ONLY MY EXP]I;E B AL T ( MY
COLL1GUES4 ,X 0 REFLECT$ 9 ! _M
DIET-*OLE/]OL TRIALS DOCU;T$ 9 !
LIT]ATURE3 WE 7 UNA# 6SU/A9 *OLE/]OL
&_/OR WEI<T REDUC;NS US+ L[-FAT1
HI<-C>BOHYDRATE DIETS4 ,"! 7 NO 3V9C+
/UDIES %[+ T ! ,AM]ICAN ,HE>T
,ASSOCI,N DIET SAV$ LIVES4
  ,OV] ! YE>S ,I _H SU7E/$ MO/ (!
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6,PRITIK9 & !N "? ! V>I\S1 M REC5T1
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,ORNI% PLAN & S"EAL ,AM]ICAN      A#AC
,HE>T ,ASSOCI,N DIETS4 ,EA* ( !M1 =
DI6]5T R1SONS1 FAIL$ MIS]ABLY4 ,EI !
DIETS 7 TOO DI6ICULT 6/ICK )1 OR !
PROMISE ( IMPROV$ BLOOD *EMI/RY &
C>DIAC H1L? REMA9$ J T--A PROMISE4
,4C\RAG$1 ,I _H ALL B GIV5 UP ON
ADVIS+ MY PATI5TS AB NUTRI;N1 2C ,I 0
UNA# 6SU7E/ ANY?+ T ACTU,Y HELP$4 ,L
MO/ C>DIOLOGI/S 9 T P]IOD1 ,I TURN$
9/1D 6! /AT9 DRUGS T 7 J 5T]+ ! M>KET1
M$IC,NS T _H PROV5 EXTREMELY E6ECTIVE
9 L[]+ TOTAL *OLE/]OL1 IF N WEI<T4
-----------------------------------#AD
  ,B ,I AL DECID$1 Z A LA/-DIT* EF=T1
T ,I WD DEVOTE "S S]I\S /UDY ( MY [N
6DIET & OBES;Y4 ,L MO/ PHYSICIANS1 ,I
0 N "PICUL>LY "KL$GEA# 9 ! SCI;E (
NUTRI;N4 ,S MY F/ TASK 0 6RESE>* ALL !
WEI<T-LOSS PROGRAMS \ "!1 ! S]I\S
SCI5TIFIC "OS Z WELL Z ! TR5DY
ATTEMPTS T TOPP$ ! BE/-SELL] LI/S4 ,Z
,I ACQUIR$ T $UC,N1 ,I 0 AL R1D+ 9 !
C>DIOLOGY LIT]ATURE AB ! PREVAL;E (
"S?+ CALL$ ! 9SUL9 RESI/.E         #AE
SYNDROME & XS E6ECT ON OBES;Y &   A#AD
HE>T H1L?4
 
    ,! ,SCI;E ( ,SU3ESS
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MIDSEC;N4 ,S9CE ! DAWN ( .,HOMO
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6/ORE FAT Z A SURVIVAL /RATEGY 6SEE U
"? "TS ( FAM9E4
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REQUIRE \R BODIES 6BURN X (F4 ,M* ( \R
EXCESS WEI<T -ES F ! C>BOHYDRATES WE
EAT1
-----------------------------------#AE
ESPECI,Y ! HI<LY PROCESS$ "OS F.D 9
BAK$ GDS1 BR1DS1 SNACKS1 & O!R 3V5I5T
FAVORITES4 ,MOD]N 9DU/RIAL PROCESS+
REMOVES ! FIB] F ^! FOODS1 & ONCE T'S
G"O _! V NATURE--& H[ WE          A#AE
METABOLIZE !M--*ANGES SIGNIFICANTLY =!
WORSE4
  ,DECR1SE ! 3SUMP;N ( ^? 8BAD0 C>BS1
/UDIES %[$1 &! 9SUL9 RESI/.E />TS
CLE>+ UP ON XS [N4 ,WEI<T 2G9S A
FAIRLY RAPID DECR1SE1 & Y 2G9
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= C>BS 4APPE>S ONCE Y CUT D[N ON _!
3SUMP;N4 ,F9,Y1 CUTT+ \ PROCESS$ C>BS
IMPROVES BLOOD *EMI/RY1 ULTIMATELY
RESULT+ 9 L[]$ TRIGLYC]IDES &
*OLE/]OL4
  ,S MY EAT+ PLAN'S F/ PR9CIPLE 0
6P]MIT GD C>BOHYDRATES 7FRUITS1
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9TAKE ( BAD C>BOHYDRATES 7! HI<LY
PROCESS$ "OS1 =! MO/ "P1 ": ALL ! FIB]
_H BE5 /RIPP$ AWAY DUR+ MANUFACTUR+74
,WE WD "!BY ELIM9ATE A PRIME CAUSE (
OBES;Y4 ,? 0 9 M>K$ 3TRA/ 6! ,ATK9S
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C>BOHYDRATES & L1VES ! DIET] 6EXI/
MO/LY ON PROTE9S4 ,T REGIM5 AL P]MITS
LIMIT.S SATURAT$ FATS1 ! K9D F.D   #AG
9 R$ M1T & BUTT]4 ,^! >E1 Z MO/   B#AE
P "K1 ! BAD FATS--! "OS T C L1D
6C>DIOVASCUL> 41SE1 HE>T ATTACK1 &
/ROKE4 ,T HASN'T
-----------------------------------#AF
/OPP$ MILLIONS ( DIET]S F ADOPT+ !
PLAN4 ,B F ! MO;T ,I LE>N$ ( X1 ! DIET
SET (F AL>M BELLS 9 ? C>DIOLOGI/'S
H1D4 ,EV5 IF Y D LOSE WEI<T & KEEP X
(F1 YR BLOOD *EMI/RY MI<T SU6] F EAT+
S M* SATURAT$ FAT4
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ALL ( !M4 ,9 FACT1 X 5C\RAG$ EAT+ ! GD
"OS4 ,= 9/.E1 ,I BANI%$ :ITE FL\R &
:ITE SUG>4 ,B \R DIET P]MITS :OLE GRA9
BR1DS & C]1LS & :OLE :1T PA/A4 ,WE AL
PRESCRIBE LOTS ( VEGETA#S & FRUITS4 ,I
_H A PRACTICAL R1SON = T DECI.N1 2Y _!
OBVI\S NUTRI;NAL VALUE &! B5EFICIAL
FIB] !Y PROVIDE4 ,N "EY"O .WANTS 6GIVE
UP VEGETA#S1 FRUIT1 BR1D1 & PA/A ="E1
EV5 9 EX*ANGE =A REGIM5 T ALL[S A P.D
( BACON = BR1KFA/1 FOLL[$ 0A P.D (
HAMBURG] 7) NO BUN1 ( C\RSE7 = LUN*1
TOPP$ 0A ?ICK /1K = D9N]4 ,& IF P WANT
BR1D1 PA/A1 OR RICE1 A HUMANE     A#AF
EAT+ PLAN %D 2 A# 6A3OMMODATE T
DESIRE4
  ,6MAKE UP =! OV]ALL CUT 9
C>BOHYDRATES1 MY DIET P]MITT$ AMPLE
FATS & ANIMAL PROTE9S4 ,? DECI.N FLEW
9 ! FACE (! FAM\S DIETS T _H BE5
DEVELOP$ SPECIFIC,Y = P ) HE>T PRO#MS1
L ,PRITIK9 & ,ORNI%4 ,=A C>DIOLOGI/1 ?
0 SKAT+ ON ?9 ICE4 ,B MY EXP]I;E )
PATI5TS %[$ T
-----------------------------------#AG
^? S-CALL$ HE>T-H1L?Y DIETS 7 NE>LY
IMPOSSI# 6/ICK TO1 2C !Y RELI$ TOO
H1VILY ON ! DIET]S' ABIL;Y 6EAT SUP]L[
FAT OV] ! L;G HAUL4 ,! ,S\? ,B1* ,DIET
WD P]MIT L1N BEEF1 PORK1 V1L1 & LAMB4
  ,! L[-FAT REGIM5'S SEV]E RE/RIC;NS
ON M1T 7 UNNEC--! LATE/ /UDIES _H %[N
T L1N M1T DID N H A H>M;L E6ECT ON
BLOOD *EMI/RY4 ,EV5 EGG YOLKS >E GD =
Y 3TR>Y 6:AT WE ONCE 2LIEV$4 ,!Y'RE A
S\RCE ( .NATURAL VITAM9 ;,E & H A
NEUTRAL-TO-FAVORA# E6ECT ON \R BAL.E
2T GD & BAD *OLE/]OL4 ,*ICK51      #AI
TURKEY1 & FI% 7ESPECI,Y ! OILY    A#AG
"OS S* Z SALMON1 TUNA1 & MACK]EL7 7
RECOMM5D$ ON MY DIET1 AL;G ) NUTS &
L[-FAT *EESES & YOGURT4 ,Z A RULE1
L[-FAT PREP>$ FOODS .C 2 A BAD IDEA--!
FATS >E REPLAC$ ) C>BS1 : >E FATT5+4
,B L[-FAT DAIRY PRODUCTS S* Z *EESE1
MILK1 & YOGURT >E EXCEP;NS 6? RULE--!Y
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  ,I AL ALL[$ PL5TY ( H1L?Y MONO- &
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"OS3 OLIVE OIL1 CANOLA OIL1 & P1NUT
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REDUCE ! RISK ( HE>T ATTACK OR /ROKE4
,9 A4I;N 62+ B5EFICIAL1 !Y MAKE FOOD M
PALATA#4 ,!Y'RE FILL+1 TOO--A MAJOR
3SID],N =A DIET T PROMISES T Y WON'T H
6G HUNGRY4
-----------------------------------#AH
  ,NEXT1 ,I F.D A SUITA# GU9EA PIG =
PRELIM9>Y TE/+ PURPOSES1 A MI4LE-AGE
MAN :O 0 HAV+ TR\# KEEP+ 8 GR[+ PAUN*
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GAVE UP BR1D1 PA/A1 RICE1 POTATOES4
,NO BE]4 ,N EV5 FRUIT1 AT L1/ 9 ! V
2G9N+1 2C X 3TA9S HI< LEVELS (    A#AH
FRUCTOSE1 OR FRUIT SUG>4 ,B O!RWISE ,I
0 DET]M9$ 6EAT Z NORM,Y Z POSSI#1 M1N+
?REE M1LS A "D PLUS SNACKS :5 ,I 0
HUNGRY4
  ,AF J A WEEK1 ,I NOTIC$ A DI6];E4 ,I
LO/ ALM #H P.DS 9 ^? F/ #G "DS1 & X 0
EASY4 ,I DIDN'T SU6] ANY HUNG] PANGS4
,NO T]RI# CRAV+S4 ,NO NOTICEA#
DEPRIV,N4
  ,ALM %EEPI%LY1 ,I APPROA*$ ,M>IE
,ALMON1 ,M4,S41 ,R4,D41 *IEF CL9ICAL
DIETITIAN AT \R HOSPITAL1 ,M.T ,S9AI
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( MY EXP]I;T4 ,%E 3C$$ T ! L[-FAT DIET
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WASN'T "W+4 ,S WE TOOK ! BASIC
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    ,PRACTICAL ,SOLU;NS
  ,WE SETTL$ ON A FEW M GUIDEL9ES1
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LIT]ATURE4 ,F/1 WE AC"KL$G$ ! PRIM>Y
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PATI5TS3 ,!Y'RE TOO -PLICAT$      B#AH
-----------------------------------#AI
& TOO RIGID4 ,A DIET MAY 2 M$IC,Y OR
NUTRI;N,Y S.D1 B IF X IS H>D 6LIVE )1
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,? M1NS A LIFE"T1 N #C MON?S OR A YE>4
,ONLY 0A3OMPLI%+ ^! GOALS WD ? PROGRAM
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62+ A LIFE/YLE--A WAY ( LIV+ & EAT+ T
NORMAL HUMAN 2+S C SU/A9 =! RE/ ( _!
LIVES4
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6A3OMMODATE ! 9EVITA# SLIPS Z "P (!
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SLIPP]Y SLOPE D[N 6": ! DIET'S 9
%AM#S1 Y'VE BROK5 E RULE1 & Y'RE
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,S WE MAKE AMPLE USE ( DESS]TS DEVIS$
ESPECI,Y 0,M>IE ,ALMON =! PROGRAM4 ,^!
TR1TS >E DELICI\S1 YET USE ONLY
8LEGAL0 9GR$I5TS4
-----------------------------------#BJ
  ,WE AL SIMPLY RECOGNIZ$ T "! W 2 "DS
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2LIEVE ME1 ,I "U/&4 ,? PLAN WD ALL[
DIET]S 6B5D OR BR1K ! RULES1 S L;G Z
!Y "U/OOD EXACTLY :AT DAMAGE !Y'VE D"O
& H[ 6UNDO X4 ,IF ! *1T+ PUT A FEW
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R ?AN SPELL+ DOOM4 ,"O B1UTY (!
?REE-PHASE /RUCTURE (! ,S\? ,B1* ,DIET
IS T Y C MOVE EASILY F "O /AGE 6ANO!R4
,IF1 :ILE 9 ,PHASE #B1 Y G ON VAC,N &
OV]9DULGE 9 SWEETS1 X'S EASY 6SWIT*
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^? DESS]TS PUT ON1 & !N RETURN     #BC
6": Y LEFT (F 9 ,PHASE #B4        A#BJ
  ,F9,Y1 P >E PRACTICAL 2+S4 ,DIETS T
REQUIRE -PLEX M5US1 OR SUPPLE;TS TAK5
AT C]TA9 "TS ( "D1 OR FOODS EAT5 9
PRECISE -B9,NS1 >E J TOO BURD5"S
6SU/A9 = L;G4 ,_M POPUL> DIETS >E
EXTREMELY TRICKY 9 T REG>D1 DESPITE !
FACT T "! IS NO BASIS 9 SCI;E = S*
-PLEX;Y4 ,& S !Y FAIL4 ,MO/ ( U L1D
-PLICAT$ 5 LIVES )\T HAV+ 6BE )9 WALK+
4T.E (A REFRIG]ATOR E #B H\RS4 ,NOBODY
WANTS 6C>RY >.D A PILLBOX OR A RULE
BOOK 7OR BO?74 ,S ? DIET WD 2 BAS$ ON
DI%ES T >E EASY 6MAKE1 ) 9GR$I5TS T >E
-MONLY F.D
-----------------------------------#BA
9 SUP]M>KETS OR 9 MO/ RE/AURANTS4 ,!
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T C 2 ?R[N 96A BRIEFCASE OR BACKPACK 9
! MORN+ & EAT5 ON ! RUN4 ,\R DIET IS
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OR EV5 RULES AB POR;N SIZE4 ,\R MAJOR
3C]N IS T DIET]S EAT GD C>BS & GD
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P]C5TAGES TAKE C>E ( !MVS4        A#BA
,0*OOS+ ! "R C>BS &! "R FATS1 Y SIMPLY
WON'T 2 HUNGRY ALL ! "T4
  ,\R DIET1 WE DECID$1 WD H 6BE
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! DIET M E6ICI5T4 ,X IS AL A CRITICAL
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,S\? ,B1* ,DIET DOES N DEP5D ON
EX]CISE 9 ORD] 6"W4 ,Y'LL LOSE M
WEI<T1 FA/]1 IF Y >E ACTIVE ON A
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  ,FLEXIBIL;Y & -MON S5SE1 GUID$ 0R1L
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6! OBES;Y T PLAGU$ S _M P WE SAW 9 !
(FICE & HOSPITAL SETT+4 ,WE 2LIEV$
-----------------------------------#BB
X WD "W = MO/ ( !M4 ,B ( C\RSE1 WE
WDN'T RE,Y "K UNTIL !Y TRI$ X4
                                   #BE
7777777777777777777777777777777   A#BB
       ,,MY ,,S\? ,,B1* ,,DIET
 
  ,,K>5 ,G43 ..,I'VE LO/ #CJ P.DS &
KEPT X .(F4 ,I _H J MOV$ BACK 6,MIAMI
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( C\RSE1 "EYBODY 9 T SITU,N GOES ON
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L;G "T4 ,& ^? #CJ EXTRA P.DS Y PUT ON
DUR+ #CJ YE>S ( M>RIAGE8 ,BACK :5 Y
?"\ X DIDN'T MATT]8
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9 ! NEWSPAP] & X S.D$ EASY1 S ,I GOT
ALL ! DETAILS4 ,MY BIG ?+ IS T ,I HATE
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! PA/1 ,I _H BE5 ON PL5TY ( L[-FAT
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DIET1 ?\<1 ! RULE IS T IF Y FEEL
HUNGRY1 Y EAT4 ,:5 Y SIT D[N 6A M1L1
Y'RE SUPPOS$ 6EAT UNTIL Y'RE SATISFI$4
  ,SALTY & />*Y ?+S 7 ALW MY W1K;S1 M*
M ?AN SWEETS--POTATO *IPS1 FR5* FRIES1
POPCORN4 ,I
 
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"E1 ."E4 ,I _H A HUSB& :O WANT$ D9N] F
S\P 6NUTS1 E NI<T3 ,SALAD1 M1T1
POTATOES1 A VEGETA#1 BR1D--ALW BR1D4
,= ME 6SIT D[N 9 A RE/AURANT & N H
BR1D & BUTT] 0 A BIG SACRIFICE4 ,Y "K1
ON MO/ DIETS !Y SAY Y C H ! BR1D B N !
BUTT]4 ,ON ? DIET Y C H ! BUTT]1 B N !
BR1D4 ,OR IF Y H ! BR1D1 X'S :OLE GRA9
DIPP$ 9 OLIVE OIL 9/1D ( SLA!R$ )
BUTT]4
  ,X WASN'T S EASY = ME 9 ! F/ FEW
WEEKS1 DUR+ ! /RICT PHASE4 ,I _H 6CUT
\ ALL ! ?+S ,I LOV$--BR1D1 POTATOES1
RICE1 PA/A1 POTATO *IPS4 ,I ACTU,Y
DIDN'T FEEL S GRT4 ,I FELT ''' N BAD1
EXACTLY1 B N -PLETELY MYF EI4 ,=! F/
#C WEEKS ,I FELT L ,I 0 GETT+ ALL T
BAD /UFF \ ( MY SY/EM4 ,& :ILE ,I N"E
0 HUNGRY1 ,I / CRAV$ ALL ! ?+S ,I
CDN'T H4
  ,I DON'T EV5 H ! DESIRE = !M     #BG
N[1 ?\<4 ,! CRAV+S W5T AWAY4      A#BC
,N[ :5 ,I WANT A SALAD ,I C H X--
-----------------------------------#BD
&) DRESS+ ON X4 .,R1L DRESS+1 N "S
CRAPPY /UFF T TA/ES HORRI#4
  ,MY "M W5T ON ! DIET :5 %E SAW !
WEI<T ,I LO/4 ,%E'S #HA & %E'S GOT
T]RI# *OLE/]OL1 TOO4 ,AF ! F/ C\PLE (
WEEKS %E SD1 8,Y "K1 ,I'M RE,Y FEEL+
HUNGRY40 ,& ,I SD 6H]1 8,MOM1 ! PO9T (
? DIET IS T Y DON'T .H 6BE HUNGRY4
.,EAT4 ,IF Y'RE HUNGRY1 G GET A PIECE
( *EESE40 ,%E _H ASSUM$ T IF X'S A
DIET1 Y'RE SUPPOS$ 6BE HUNGRY4 ,%E
TOOK MY ADVICE & />T$ EAT+1 & %E / LO/
AB #AE P.DS1 : %E _H N"E BE5 A# 6TAKE
(F 2F4
  ,I'M PRETTY BORN AG AB ? DIET4 ,I
DON'T *1T A LOT4 ,NO PA/A AT ALL4 ,NO
RICE AT ALL4 ,I C H BR[N RICE1 B ,I
DON'T L X4 ,NO POTATOES1 EXCEPT =
SWEET POTATOES1 & EV5 !N1 ONLY BAK$4
,& N S (T54 ,NO SWEETS4 ,I .H A4$ BR1D
BACK1 2C ,I / LOVE X4 ,N E "D--MAYBE
TWO OR ?REE "TS A WEEK4 ,& N"E :ITE4
,I'LL H :OLE :1T1 OR RYE1 OR      A#BD
PUMP]NICKEL1 B EV5 !N ,I ALW ASK IF
"!'S ANY :ITE FL\R 9 X4 ,2C _M "TS1 "!
.IS4 ,RYE BR1D Y BUY AT ! SUP]M>KET
HAS :ITE FL\R 9 X1 = 9/.E4 ,S Y H
6WAT* X4
-----------------------------------#BE
  ,H"O/LY1 ! BE/ "P AB ? PROGRAM IS T
"! ISN'T A RE/AURANT T ,I C'T G 9TO4
,= LUN*1 J AB ANY RE/AURANT C MAKE Y A
SALAD ) VEGETA#S & *EESE OR M1T OR FI%
9 X4 ,Y C GET *ICK5 SALAD OR TUNA
SALAD ANY":1 TOO4 ,I C G 6,BURG] ,K+ &
GET A GRILL$ *ICK5 S&WI* & ?R[ AWAY !
BR1D4 ,I G 6AN ,ITALIAN RE/AURANT T
FIXES ME V1L P>MIGIANA )\T ! BR1D+--J
TOMATO SAUCE & *EESE ON TOP4 ,WE'LL G
6A /1K H\SE & ,I'LL H %RIMP COCKTAIL &
/1K )A VEGETA#--/1M$ ASP>AGUS OR GRE5
B1NS1 & ,I C PUT BUTT] ON X1 TOO4 ,I
DON'T OV]DO X1 B X'S R1L BUTT]4 ,&
,I'LL H A SALAD ) BLUE *EESE DRESS+4
,& T'S N *1T+6
  ,I W5T ON ! DIET #C YE>S AGO & ,I'VE
LO/ #CJ P.DS & KEPT X (F4 ,I       #BI
FEEL -=TA# AG4 ,I'M A SIZE #AB    A#BE
N[1 & ,I FEEL F9E ! WAY ,I AM4 ,I WD
LOVE 6LOSE ANO!R #AJ P.DS1 B ,I'M N
GO+ 6KILL MYF 6D X4 ,I .0 WE>+ A SIZE
#AF4 ,S ,I _H 6G 6! FAT-LADY /ORE4
,X'S N FUN 6G 6! FAT-LADY /ORE4
GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
-----------------------------------#BF
         ,A ,,BRIEF ,,HI/ORY
         ,,( ,,POPUL> ,,DIETS
 
  ,IF Y'RE 3FUS$ AB WEI<T-LOSS
PROGRAMS1 Y'RE N AL"O4 ,AT ANY GIV5
MO;T1 POPUL> DIETS RUN ! GAMUT F L[
FAT-HI< C>B 6HI< FAT-L[ C>B4 ,"S
EMPHASIZE HI< PROTE94 ,O!RS REQUIRE
PRECISE -B9,NS ( NUTRI5TS 9 EA* M1L4
,9 MY M$ICAL PRACTICE1 ,I'VE F.D T A
GD "U/&+ (! ?9K+ 2H A DIET L1DS 6HI<
-PLI.E4 ,) T 9 M9D1 ,I'LL TRY 6GIVE Y
A BASIC GRASP (! PR9CIPLES (! ,S\?
,B1* ,DIET4
  ,F/1 A BRIEF HI/ORY1 6BR+ Y UP
6SPE$4
  ,! MOD]N ]A ( BETT] H1L? "? WEI<T
LOSS 2G9S )! ,AM]ICAN ,HE>T       A#BF
,ASSOCI,N DIET RECOMM5D,NS T GREW \ (
PO/-,_W ,W> ,,II /UDIES D"O 0A PIONE]+
RESE>*]1 ,DR4 ,ANSEL ,KEYS (!
,UNIV]S;Y ( ,M9NESOTA4 ,HE -P>$ DIET
6HE>T ATTACK RATES 9 C.TRIES >.D ! _W1
& F.D T
-----------------------------------#BG
": "! 0 L[ 9TAKE ( FAT1 P 5JOY$ BETT]
C>DIOVASCUL> H1L?4 ,? 0 =! MO/ "P
TRUE1 & X FUR!R$ \R "U/&+ ( H[ FOOD
A6ECTS \R H1L?4
  ,B X 0 N 5TIRELY TRUE1 & X HAS TAK5
U _M YE>S 6-PLETE \R K ( H[ NUTRI;N &
H1L? 7ESPECI,Y C>DIAC H1L?7 >E 3NECT$4
  ,:5 ,DR4 ,KEYS P]=M$ 8 /UDIES (!
REL,N%IP 2T FAT 9TAKE & HE>T 41SE1 HE
F.D AN EXCEP;N ON ! ,GREEK ISL& (
,CRETE1 ": "! 0 HI< 9TAKE ( FAT & YET
V L[ HE>T ATTACK RATES4 ,X RAN C.T]
6"EY?+ ELSE 8 /UDIES 9DICAT$1 & S !
,CRETE EXCEP;N 0 4C.T$4 ,? TURN$ \ 6BE
AN UN=TUNATE DECI.N4
  ,X 0 L>GELY ON ! BASIS ( ,DR4 ,KEYS'
F9D+S & O!R SIMIL> /UDIES T        #CA
N,NAL RECOMM5D,NS 6L[] TOTAL      A#BG
FAT 9TAKE 7 DET]M9$4 ,X 0 DECID$ AT !
"T N 6P]=M A MULTIMILLION-DOLL> /UDY T
WD TE/ ! E6ECTS (A L[-FAT DIET4 ,9/1D1
! GUIDEL9ES 7 SET ON ! BASIS (! BE/
EVID;E AVAILA#4 ,6BE FAIR1 X IS
DI6ICULT 6M1SURE ! L;G-T]M E6ECTS (
DIET ON ! C>DIOVASCUL> SY/EM4
,>T]IOSCL]OSIS BUILDS UP 9 BLOOD
VESSEL WALLS =A LIFE"T 2F X IS S]I\S 5
6CAUSE HE>T ATTACK OR /ROKE4 ,?US1 !
ID1L DIET /UDY WD H TAK5
-----------------------------------#BH
_M YE>S 6-PLETE1 DUR+ : "T ! CO/ (
MONITOR+ /UDY "PICIPANTS CD 2
PROHIBITIVE4
  ,"! 0 AL A POLITICAL -PON5T 6!
L[-FAT GUIDEL9ES--A K9D ( 8NUTRI;NAL
CORRECT;S0 N UNLIKE ! POLITICAL
CORRECT;S ( REC5T YE>S4 ,! ROLE T A
,S5ATE -MITTEE *AIR$ 0,GEORGE
,MC,GOV]N PLAY$ 9 ! WRIT+ ( \R N,NAL
DIET>Y GUIDEL9ES 0 BRILLIANTLY DOCU;T$
0J\RNALI/ ,G>Y ,TAUBES 9 ! J\RNAL
.,SCI;E 9 ,M>* #BJJA4 ,! ,MC,GOV]N
-MITTEE 0 ORIG9,Y *>T]$ 6FI<T     A#BH
MALNUTRI;N1 B 9 ! #AIGJ'S X SWIT*$ 6A
NEW GOAL--! PREV5;N ( OV]NUTRI;N4 ,!
CAMPAIGN />T$ )A PRECONCEIV$ NO;N3
,FAT 0 9H]5TLY BAD1 & \R OV]9DULG;E 9
X 0 ! MAJOR CAUSE ( OBES;Y & HE>T 41SE
9 ! ,UNIT$ ,/ATES4 ,! -MITTEE AL T5D$
6SUSPECT T ^? :O DID N 2LIEVE T FAT 0
,PUBLIC ,5EMY ,NUMB] ,"O 7 2+ UNDULY
9FLU;ED 0! BEEF1 EGG1 OR DAIRY 9DU/RY4
,! BOTTOM L9E IS T L[ TOTAL FAT1 HI<
C>BOHYDRATE 2CAME ! OR?ODOXY1 DESPITE
! LACK ( PRO( T S* A DIET WD IMPROVE
OV]ALL H1L?4
 
    ,FATS V]SUS ,C>BS3 ,! ,DEBATE
  ,H[ HAS ,AM]ICA D"O S9CE ! L[-FAT1
HI<-C>BOHYDRATE DIET RECOMM5D,NS8
,WE'VE GOTT5
-----------------------------------#BI
FATT] & FATT]4 ,9 A4I;N1 ADULT-ONSET
DIABETES1 A SURE SIGN ( UNH1L?Y BLOOD
*EMI/RY1 HAS 2COME WIDESPR1D4 ,:AT W5T
WR;G8 ,F/1 X 0 ?"\ T ! NEW L[-FAT
,AM]ICAN DIET WD MIMIC ! L[-FAT1   #CC
HI<-C>B REGIM5 ( C.TRIES L ,*9A   A#BI
& ,JAPAN1 : _H V L[ HE>T ATTACK RATES4
,B ! ,U4,S4 FOOD 9DU/RY /EPP$ 9
6PROVIDE U ) L[-FAT FOODS T TA/$ GD4
,X CR1T$ DELICI\S1 HI<LY PROCESS$
FOODS 9CLUD+ COOKIES & BAK$ GDS
PROM95TLY 7& A3URATELY7 ADV]TIS$ Z L[
FAT1 NO *OLE/]OL4 ,? IS ! S\RCE (!
8EMPTY CALORIES0 NUTRI;NI/S DECRY4 ,9
:OLE FOODS1 ! SUG>S & />*ES >E B.D UP
)! FIB] & NUTRI5TS1 S :5 WE EAT :OLE
GRA9 RICE1 WE GET ! 5TIRE PACKAGE4
,PROCESS+ REMOVES ! FIB] 7& H;E1 !
NUTRI5TS7 9 ORD] 6MAKE T RICE EASI] &
FA/] 6COOK4 ,B Z A RESULT1 ALL WE GET
IS ! />*1 &! CALORIES--EMPTY (! NEC
FIB] & NUTRI5TS4
  ,9 A4I;N1 ! ,U4,S4 ,DE"P;T (
,AGRICULTURE'S 7,,USDA7 DIET PYRAMID 0
BUILT ON A BASE (! S-CALL$ 8-PLEX
C>BOHYDRATES0--BR1D1 PA/A1 RICE4 ,L
MO/ ,AM]ICANS1 ,I TOOK T 6M1N T ,I CD
EAT ^! FOODS 9 ABUND.E & / LIVE ?91
H1L?Y1 & HAPPILY "E AF4 ,I 0 TAU<T 9
M$ICAL S*OOL T ! ONLY BAD E6ECT (
SUG>S 0 TOO? DECAY4 ,IF Y         B#BI
RECALL ! #'GJ'S1 Y REMEMB] H[ BR1D1
PA/A1 & RICE
-----------------------------------#CJ
7 MADE 6SEEM H1L?Y :5 -P>$ 6! SUPPOS$
EVILS ( M1T4
  ,:AT H WE LE>N$ S9CE ^? "DS8 ,A LOT4
,F/1 ! 3CEPT ( DIET>Y FIB] Z AN
IMPORTANT -PON5T ( \R NUTRI;N 0 UN"KN
AT ! "T ( ,ANSEL ,KEYS' /UDIES4 ,WE
DIDN'T 2G9 6APPRECIATE ! CRITICAL ROLE
( FIB] UNTIL ! #AIGJ'S4 ,EV5 !N1 MO/
(! ATT5;N 0 ON FIB]'S E6ECT ON COLON &
B[EL FUNC;N4 ,9 #AIHJ1 ,DR4 ,KEYS
WROTE A BOOK SUMM>IZ+ 8 /UDIES2 9 X1
HE SU7E/S T FIB] .MAY H BE5 AN
IMPORTANT V>IA# N 9CLUD$ 9 8 E>LI] "W4
  ,X TURNS \ T ! ,UNIT$ ,/ATES &!
NOR!RN ,EUROP1N C.TRIES )! HI< FAT
9TAKE & HI< HE>T ATTACK RATES AL _H !
L[E/ LEVELS ( FIB] 9 _! C>BOHYDRATES4
,03TRA/1 LESS-DEVELOP$ C.TRIES )
HI<-C>BOHYDRATE1 L[-FAT DIETS _H .LOTS
( FIB] 9 _! C>BS4 ,9 ! #AIIJ'S1 !
,H>V>D ,S*OOL ( ,NUTRI;N1 "U !     #CE
GUID.E ( ,DR4 ,WALT] ,C4          A#CJ
,WILLET1 LOOK$ AT ! CORREL,N 2T FIB] &
HE>T ATTACK RATES4 ,! F9D+3 ,:5 P EAT
HI<-FIB] C>BS S* Z VEGETA#S &
UNPROCESS$ GRA9S & FL\R1 ! DANG] ( MO/
DIET>Y FAT 2COMES M9IMAL4 ,ONLY
SATURAT$ FAT REMA9S A PREDICTOR ( HE>T
ATTACKS1 & EV5 !N N A V IMPRESSIVE "O4
  ,:5 ! ,AM]ICAN ,HE>T ,ASSOCI,N & O!R
N,NAL AG5CIES F/ ISSU$ _! L[-FAT
-----------------------------------#CA
RECOMM5D,NS1 MO/ (! FAT 3SUM$ 9 !
,UNIT$ ,/ATES 0 ! UNH1L?Y1 SATURAT$
K9D4 ,N M* 0 "KN AB ! E6ECTS ( O!R
FATS 7OLIVE OIL1 FI% OILS1 P1NUT OILS1
& S*74 ,2C EV5 ! EXP]TS DIDN'T FULLY
"U/& ! ROLE ( FAT 9 H1L?1 !
RECOMM5D,NS 7 6DECR1SE TOTAL FAT
9TAKE4 ,9 RESPONSE1 SATURAT$ FAT 9TAKE
.HAS DECR1S$ SUB/ANTI,Y4 ,9 FACT1 !
TOTAL *OLE/]OL ( ,AM]ICANS HAS DECR1S$
EV5 Z WE H GOTT5 FATT]4 ,:Y8 ,2C WE >E
EAT+ LESS SATURAT$ FAT & M (! GD FATS1
\R TOTAL *OLE/]OL HAS DECR1S$4 ,B :ILE
\R BAD *OLE/]OL IS L[]1 S IS \R GD
*OLE/]OL1 ! K9D T ACTU,Y          A#CA
IMPROVES C>DIOVASCUL> FUNC;N4 ,A ?IRD
FAT 9 \R BLOOD--TRIGLYC]IDES--IS AL
HI<]1 ANO!R ILL E6ECT ( OBES;Y4
,TRIGLYC]IDES 3TRIBUTE 6CLO7$ >T]IES4
  ,F9,Y1 WE'VE LE>N$ M AB ! DI6]+
NATURES ( FATS & C>BS :5 X -ES 6PUTT+
ON WEI<T4 ,\NCE = \NCE1 FATS H M
CALORIES ?AN C>BS4 ,WE'VE ALW "KN ?1 B
WE'VE MIS"U/OOD ! SIGNIFIC.E4 ,WE TOOK
X 6M1N T C>BS >E LESS FATT5+4 ,9
R1L;Y1 ! OPPOSITE MAY 2 TRUE4 ,:5 WE
EAT FATS1 WE 2COME SATIAT$4 ,Z A
RESULT1 WE "K :5 6/OP EAT+4 ,REF9$
C>BS CAUSE RAPID *ANGES 9 BLOOD SUG>
LEVELS1 /IMULATE FUR!R HUNG]1 "!BY
5C\RAG+ OV]EAT+ & OBES;Y4 ,AG1 ? 0
-----------------------------------#CB
N "KN AT ! "T :5 ! L[-FAT1
HI<-C>BOHYDRATE APPROA* 0 ADOPT$4
  ,9 ! LATE #AIGJ'S1 ,DR4 ,DAVID
,J5K9S1 (! ,UNIV]S;Y ( ,TORONTO1
9TRODUC$ ! 3CEPT ( GLYCEMIC 9DEX4 ,?
M1SURES ! DEGREE 6: EAT+ A "PICUL>
FOOD 9CR1SES YR BLOOD SUG> &       #CG
"!=E 3TRIBUTES 6WEI<T GA94 ,"O    A#CB
(! SURPRIS+ F9D+S 0 T C]TA9 />*ES S* Z
:ITE BR1D & :ITE POTATOES 9CR1SE BLOOD
SUG> LEVELS FA/] ?AN TA# SUG> DOES4 ,!
BE/ 9T5;NS (! ,,USDA & XS PYRAMID
TURN$ \ 6BE A DIET BAS$ ON SUG>S6 ,X
IS ! WIDESPR1D ADOP;N ( ? WAY ( ?9K+ T
HAS CAUS$ ! FATT5+ ( ,AM]ICA4 ,N,NAL
GUIDEL9ES T 7 CR1T$ 6MAKE U ?9 & H1L?Y
ACTU,Y MADE U FATT] & SICK]4
 
    ,"U/&+ ,POPUL> ,DIETS
  ,:AT AB ! POPUL> DIETS PROMOT$ 6!
G5]AL PUBLIC OV] ! #CJ YE>S S9CE ^?
GUIDEL9ES 7 PUBLI%$8 ,9ITI,Y1 MO/
PROGRAMS FOLL[$ ! L[-FAT1 HI<-C>B
OR?ODOXY4 ,! MO/ POPUL> 0 ! ,PRITIK9
,DIET4 ,? REGIM5 REQUIRES SEV]E TOTAL
FAT RE/RIC;N4 ,9 REC5T YE>S1 ,PRITIK9
HAS LIB]ALIZ$ XS VIEW ( NONSATURAT$
FATS4 ,I ADMIRE ! ,PRITIK9 DOCTORS =
_! -MIT;T 6PREV5;N ( HE>T 41SE1 : HAS
9CLUD$ ! SU3ESS;L PROMO;N (
 
 
EX]CISE4 ,B ! PRO#M )! ,PRITIK9    #CC
,DIET1 : XS PROPON5TS AC"KL$GE1 IS T X
IS H>D 6FOLL[ & REQUIRES A TREM5D\S
-MIT;T ON ! "P (! PATI5T4 ,AL1 ! HI<
C>BOHYDRATE 3T5T (! DIET C WORS5
*OLE/]OL & TRIGLYC]IDES 9 C]TA9
PATI5TS4 ,X DEF9ITELY IS N A DIET =!
G5]AL PUBLIC4
  ,9 ! E>LY #AIGJ'S1 ,DR4 ,ROB]T
,ATK9S WROTE ..,DR4 ,ATK9S' ,DIET
.,REVOLU;N1 : %OCK$ ALL 0ADVOCAT+ !
EXACT OPPOSITE (! L[-FAT GOSPEL4 ,HE
CALL$ =A DIET HI< 9 SATURAT$ FAT & L[
9 C>BS & 0 IMMLY DEN\NC$ 0! M$ICAL &
NUTRI;NAL E/ABLI%;T4 ,! CRITICISM 0
"UM9$ 0! FACT T ! DIET SEEM$ 6"W M*
BETT] ?AN ! L[-FAT1 HI<-C>B ,AM]ICAN
,HE>T ,ASSOCI,N DIET4 ,X 0 AL ATTACK$
9 "P 2C ,DR4 ,ATK9S LIMIT$ C>BS S
SEV]ELY T BODY FAT 0 BROK5 D[N = FUEL1
CAUS+ A 3DI;N CALL$ KETOSIS4 ,9
O!RWISE H1L?Y OV]WEI<T OR OBESE
9DIVIDUALS1 ,I AM AW>E ( NO EVID;E T
KETOSIS IS A DANG]4 ,B X IS ASSOCIAT$
)A DECR1SE ( FLUID VOLUME & "S     #CI
DEHYDR,N1 : C 2 A PRO#M 9         A#CC
PATI5TS ) KIDNEY 4ORD]S OR ^? ON
ANTI-HYP]T5SIVE M$IC,NS4 ,OV]ALL1
H["E1 ! SPECT] ( KETOSIS HAS BE5
OV]/AT$4
  ,! MAJOR PRO#M ,I H )! ,ATK9S ,DIET
IS ! LIB]AL 9TAKE ( SATURAT$ FATS4 ,"!
IS EVID;E N[ T IMMLY FOLL[+ A M1L (
-----------------------------------#CD
SATURAT$ FATS1 "! IS DYSFUNC;N 9 !
>T]IES1 9CLUD+ ^? T SUPPLY ! HE>T
MUSCLE ) BLOOD4 ,Z A RESULT1 ! L9+ (!
>T]IES 7! 5DO!LIUM7 IS PREDISPOS$
63/RIC;N & CLOTT+4 ,IMAG9E3 ,"U ! "R
7OR R1 WR;G7 CIRCUM/.ES1 EAT+ A M1L
T'S HI< 9 SATURAT$ FAT C TRI7] A HE>T
ATTACK6 ,9 A4I;N1 AF A HI<-FAT M1L
C]TA9 ELE;TS 9 ! BLOOD1 CALL$ REMNANT
"PICLES1 P]SI/ = L;G] ?AN IS H1L?Y4
,^! "PICLES 3TRIBUTE 6! BUILDUP (
PLAQUE 9 ! VESSEL WALLS4 ,N"O ( ? 0
"KN AT ! "T ,DR4 ,ATK9S DEVELOP$ 8
DIET4 ,B WE "K X N[4
  ,^! ADV]SE E6ECTS D N O3UR :5 !
UNSATURAT$ FATS >E 3SUM$4 ,? IS :Y WE
H /R;GLY 5C\RAG$ ! 8"R FATS0 9    A#CD
! ,S\? ,B1* ,DIET4 ,!Y MAKE ! M1LS
TA/E GD :ILE !Y ACTU,Y 3TRIBUTE 6H1L?Y
VESSELS4
  ,! O!R MAJOR DIET PH5OM5ON ( REC5T
YE>S HAS BE5 ,DR4 ,D1N ,ORNI%'S PLAN4
,! ,ORNI% APPROA* IS SIMIL>
6,PRITIKM'S4 ,X CALLS = SEV]E TOTAL
FAT RE/RIC;N & LIB]AL 3SUMP;N (
C>BOHYDRATES4 ,HE AL EMPHASIZES
EX]CISE & RELAX,N TE*NIQUES4 ,9 S"EAL
SMALL /UDIES1 HE HAS DEMON/RAT$
IMPROV$ VASCUL> H1L? Z A RESULT ( 8
DIET4 ,! BI7E/ PRO#M T ,I SEE 9 !
,ORNI% APPROA* IS "O T HE R1DILY
AC"KL$GES3 ,X IS V DI6ICULT 6FOLL[4
,ANO!R
-----------------------------------#CE
ISSUE IS XS RE/RIC;N ( TOTAL FATS4
,MO/ POLYUNSATURAT$ & MONOUNSATURAT$
FATS >E GD = Y & YR BLOOD VESSELS4 ,S
:Y N USE !M = SATIETY & 6MAKE M1LS
TA/E BETT]8 ,AL TR\BL+ IS T 9 SELECT$
PATI5TS1 ! HI< C>B 9TAKE C 9DUCE !
PREDIABETES SYNDROME WE'LL 4CUSS   #DA
2G9N+ ON PAGE #ABF4 ,S9CE AT      A#CE
L1/ "O-QU>T] ( ,AM]ICANS >E PREDISPOS$
6? SYNDROME1 & X IS PRES5T 9 M ?AN #EJ
P]C5T ( ^? :O H _H HE>T ATTACKS1 X IS
NO SMALL 3C]N4 ,ORNI% DEVELOP$ 8 DIET
:5 ! DELET]I\S E6ECT ( REF9$ C>BS 0
VIRTU,Y UN"KN4 ,TD1 ,DR4 ,ORNI% IS
PUTT+ GRT] EMPHASIS ON HI<-FIB]
C>BOHYDRATES T W N 9DUCE PREDIABETES4
  ,I "K & ADMIRE ,DR4 ,ATK9S .& ,DR4
,ORNI%4 ,!Y H SU3ESS;LLY F"\ 3V5;NAL
WISDOM & H BO? 3TRIBUT$ 6! C.TRY'S
GR[+ FOCUS ON HE>T ATTACK PREV5;N VIA
IMPROV$ DIET & LIFE/YLE4 ,!Y H BE5
CRITICIZ$ =! -M]CIAL SU3ESS ( _!
PROGRAMS B H P]SEV]$4 ,UN.S "S"O
POPUL>IZES ! SCI;E ( NUTRI;N1 ,AM]ICA
W N"E GET XS DI6ICULTIES ) OBES;Y &
HE>T 41SE "U 3TROL4
  ,X IS MY PURPOSE 6T1* NEI L[ FAT NOR
L[ C>B4 ,I WANT Y 6LE>N 6*OOSE ! "R
FATS &! "R C>BS4 ,Y W LE>N 65JOY FOODS
T TA/E GD1 SATISFY YR APPETITE1 &
 
 
DON'T CR1TE HUNG] H\RS LAT]4 ,9    #CF
? MANN]1 Y C DEVELOP ! FOOD PLANS T >E
BE/ = Y = %ORT-T]M WEI<T LOSS1 L;G-T]M
WEI<T MA9T5.E1 & OPTIMAL H1L?4
77777777777777777777777777777777777777
       ,,MY ,,S\? ,,B1* ,,DIET
 
  ,,ELL5 ,P43 ..,I LO/ #BJ P.DS 9
#B-A/B .MON?S4 ,MY OLDE/ DAU<T]'S BAT
MITZVAH 0 -+ UP1 & ,I WANT$ 6LOSE "S
WEI<T--MAYBE #BJ P.DS OR S4 ,MY :OLE
LIFE ,I _H ALW BE5 A# 6EAT ANY?+ & X
N"E %[$4 ,I LOVE SWEETS4 ,*OCOLATES4
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8,H[ C Y EAT S M* & / 2 ?980
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HUNGRY4
  ,! H>DE/ ?+ = ME AT ! V 2G9N+ 0
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FRUIT JUICE4 ,PLUS1 ,I'M HOME A LOT )
MY ?REE KIDS1 & ,I'M ALW GIV+ !M
SNACKS4 ,AT L1/ TWICE A WEEK MY KIDS &
,I WD BUY SLICE-&-BAKE *OCOLATE *IP
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WEI<$ \RVS E "D4
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HUNGRY ,I'D G H A PIECE (          #CH
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H[ MY HUSB& ALW _H 6H 8 BR1D4 ,IF WE
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SECOND HE WALK$ IN4 ,ONCE HE W5T ON !
DIET HE WD TELL ! WAIT]1 8,DON'T EV5
BR+ X 6\R TA#4 ,WE DON'T WANT 6BE
TEMPT$40
  ,I 0 ON ! DIET = #B-A/B MON?S4 ,& 9
T "T ,I LO/ #BJ P.DS4 ,I "K Y'RE
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WEI<T 9 "T =! BAT MITZVAH4 ,& EV5 !
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Z M* Z ,I DID 2F4 ,I DON'T EV5 LOOK AT
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9 LETTUCE 9/1D ( BR1D4 ,I'LL CUT UP
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N[ ,I ALW H X1 & X SEEMS L T       #DE
MAKES X EASI] 6/ICK               A#CH
-----------------------------------#CI
)! DIET4 ,I'LL H AN EGG ) TURKEY BACON
& X SATISFIES ME UNTIL LUN*4 ,2F1 ,I
WDN'T H ANY BR1KFA/1 B IF ,I F.D "S
D\<NUTS ,I'D H ^?4 ,I / H COOKIES ONCE
9 A :ILE4 ,B T'S AB X = SWEETS4
GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
-----------------------------------#DJ
        ,A ,,"D ,,9 ,,! ,,LIFE
 
  ,I />T$ ? BOOK 0DESCRIB+1 9 A
NUT%ELL1 H[ Y WD PASS ! 9ITIAL WEEKS
ON ! ,S\? ,B1* ,DIET4 ,N[ ,I'LL BACK
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  ,LET'S />T )! F/ "D ( ,PHASE #A4
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PROMPT$ CAME Z Y SLEPT1 ) NO FUR!R
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A3OMPLI% T SIMPLY 0N 9TRODUC+ ANY BAD
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  ,WE'LL 2G9 )A TWO-EGG OMELET    A#DJ
=TIFI$ 0TWO SLICES ( ,CANADIAN BACON1
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W FOLL[4 ,? W 2
-----------------------------------#DA
YR F/ TE/ (! NEW REGIM54 ,X MAY TAKE A
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ALL[ ^? HI<E/ 9 FIB] & NUTRI5TS & L[E/
9 SUG>S & />*ES--VEGETA#S & SALADS
ONLY1 9 O!R ^WS1 AT L1/ = ^! #B WEEKS4
  ,? MORN+'S -B9,N ( PROTE9S 7! E7S &
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BACON1 : IS L1N] ?AN XS ,AM]ICAN C\S97
W KEEP YR /OMA* FULL & O3UPI$ )
DIGES;N4 ,Y WON'T H 63T5D ) HUNG]
PANGS N[ OR LAT] ? MORN+4 ,X DIDN'T H
6BE ! ,CANADIAN BACON OMELET--WE   #DG
CD H G"O ) TWO E7S & "S           A#DA
ASP>AGUS1 BRO3OLI1 MU%ROOMS1 OR
PEPP]S4 ,T WD H 9TRODUC$ "S GD VEGETA#
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_M 6*OOSE F N[A"DS--,I PREF] "O T'S
ACTU,Y DERIV$ 9 "P F A =M ( SUG>1 AL?
X HAS NO CALORIES4 ,"S DIETS PROHIBIT
-----------------------------------#DB
C(FEE OR TEA 2C CA6E9E DOES 9T5SIFY
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  ,A PH5OM5ON ,I'VE NOTIC$ :5 D1L+ )
OV]WEI<T P IS H[ _M ( !M SKIP BR1KFA/
ALT--ESPECI,Y WOM51 = "S R1SON4 ,X'S N
EV5 NECESS>ILY AN ATTEMPT 6SAVE ON
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?+ 9 ! MORN+4 ,! PRO#M IS T ? ALL[S
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C\RSE (! MORN+1 RESULT+ 9 P[];L CRAV+S
=A LUN* T 9CLUDES C>BS ( "QA# VALUE--!
V K9D GU>ANTE$ 6KEEP Y OV]WEI<T4 ,S1
SKIPP+ BR1KFA/ IS A BAD IDEA1     A#DB
ESPECI,Y IF Y'RE TRY+ 6FI<T (F OBES;Y4
 
    ,PLANN+ ,YR ,M1LS
  ,9 ,"P ,,II1 WE'VE PROVID$ A
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PHASE (! DIET4 ,Z Y'LL SEE1 ! >RAY (
BR1KFA/S1 EV5 9 ! /RICT F/ PHASE1 IS
V>I$4 ,"!'S A FRITTATA MADE ) SMOK$
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,VEGETA# ,QUI*E ,CUPS ,6,G1 : >E MADE
) E7S & SP9A* &1 =! SAKE ( 3V5I;E1 C 2
PREP>$ 9 ADV.E & !N MICROWAV$ AT
M1L"T4 ,WE
-----------------------------------#DC
MAKE LIB]AL USE ( E7S = BR1KFA/1 : W
AL>M "S P :O H BE5 TAU<T 6AVOID !M DUE
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DIET1 WE'LL 2G9 6RE9TRODUCE C>BS1 EV5
:OLE GRA9 TOA/ & ,5GLI% MU69S1 AL;G )
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  ,:E!R Y FEEL ! NE$ =A           A#DC
MIDMORN+ SNACK OR N1 Y %D 2 R1DY = "O
0#AJ3CJ OR S4 ,WISELY1 Y REMEMB]$
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*EESE & YOGURT1 2C !Y'RE ! ONLY "OS T
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WON'T >RIVE AT ! LUN* H\R FEEL+
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--LETTUCE & TOMATO MIX$ ) GRILL$ *ICK5
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-----------------------------------#DD
OLIVE OIL4 ,Y'LL AL H WAT] OR A B"EAGE
3TA9+ NO SUG>4 ,ANO!R "D Y MI<T *OOSE
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TOMATO /U6$ ) TUNA SALAD4 ,NI@COISE
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DI%ES C EASILY 2 MADE AT HOME1 &1
?ANKS 6! TR5D T[>D FRE%1 H1L?Y D9+ \1
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2 A :OLE"S "O IF Y'RE EAT+ ! PROP]
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  ,I HOPE Y >E 2G9N+ 6SEE ! PATT]N (
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NORMAL1 "EY"D DI%ES 9T5D$ 6FULLY
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-----------------------------------#DE
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& ID5TIFI$ ON PAGES #AAH-ABE1 W   A#DE
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!Y FILL Y UP4 ,X'S POSSI# 6H TOO _M (
!M1 H["E1 & "UM9E YR WEI<T LOSS4 ,I
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GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
-----------------------------------#EB
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  ,ALL FATS 9 \R DIETS 7 9ITI,Y    #EI
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0 GD EVID;E T ? FAT 0 DANG]\S1 ALL
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-----------------------------------#EC
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  ,F9,Y1 A NUMB] ( /UDIES H DOCU;T$ T
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PROHIBIT$ FOODS1 AL;G )A FEW SIMPLE
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  ,ANO!R MAN 0 9 8 MID-FIFTIES :5 HE
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HI<1
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P.DS4                             B#EF
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-----------------------------------#EH
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! C\RSE ( TAP+ MY 9T]VIEWS4 ,A C\PLE (
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                                   #GC
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                                   #GE
0 ALL "R4 ,:AT ,I GAVE UP 9        #FE
C>BS ,I A4$ 9 M1T1 S ,I WASN'T HUNGRY4
,E7S = BR1KFA/ ) "S HAM 9 "!4 ,!Y TOLD
ME 6CUT \ ! HALF-&-HALF ) MY C(FEE 2C
(! FAT1 S ,I TRI$ ! NO-C>B & NONDAIRY
CR1M]S1 & ,I J CDN'T D X4 ,T 0 "O >EA
,I SD ,I C'T CUT \4 ,I'LL USE J A LL4
  ,T WD PRETTY M* HOLD ME UNTIL LUN*1
: WD 2 A SMALL SALAD )A DEC5T-SIZE
S]V+ ( CUT-UP HAM OR TURKEY OR *ICK54
,9 ! AFN ,I'D FEEL HUNGRY1 S ,I SNACK$
ON L[-FAT *EESE4 ,I DRANK A LOT (
WAT]4 ,D9N] 0 *ICK5 BR1/ OR GRILL$
/1K4 ,& T 0 PRETTY M* X4 ,A SMALL S]V+
( VEGETA#S1 B N A LOT4 ,I 0 RE,Y TRY+
6CUT ! C>BS4 ,NO FRUIT AT ALL =! F/ #D
WEEKS4 ,ONLY WAT] 6DR9K4 ,DUR+ ? "T1
,I AL />T$ EX]CIS+4 ,?REE OR F\R "TS A
WEEK ,I'D WALK ON A TR1DMILL "H AT
HOME1 #CJ 6#DJ M9UTES AT A "T4
  ,I ATE ! SAME WAY ON WEEK5DS T ,I
DID DUR+ ! WEEK4 ,IF ,I W5T 6A
RE/AURANT ,I'D H A SMALL SALAD )
L[-FAT DRESS+ & !N A /1K4 ,NO BE]1 NO
ALCOHOL1 NO DESS]T1 NO BAK$ POTATO1 NO
RICE4 ,I DID ! 9ITIAL PHASE =     A#FE
#D WEEKS 9/1D (! #B !Y RECOMM5D1 2C
-----------------------------------#FF
,I F.D X V EASY 6D & ,I 0 SEE+
RESULTS4 ,! ,F\R? ( ,JULY CAME DUR+ !
F/ WEEK ( MY DIET4 ,WE _H P OV] & !Y 7
DR9K+ & HAV+ ALL K9DS ( GD /UFF4 ,B ,I
/UCK 6MY DIET4
  ,AF T F/ MON?1 ,I />T$ 9TRODUC+ C>BS
F ! L[ 5D (! GLYCEMIC 9DEX4 ,I'D H
BI7] SALADS1 & ,I A4$ "S FRUIT BACK
IN1 : ,I _H RE,Y MISS$4 ,I 2GAN HAV+
AN APPLE OR A PE> AF LUN*4 ,I F.D A
:OLE GRA9 BR1D 9 ! H1L? FOOD SEC;N (!
LOCAL M>KET4 ,X 0 V L[ 9 C>BS1 & "S
"DS ,I'D H A S&WI* ON T 9/1D (A SALAD4
,I W5T ON VAC,N T SUMM] & DID OKAY4 ,I
/UCK 6MY DIET PRETTY M*1 DIDN'T GA9
ANY WEI<T B DIDN'T LOSE ANY EI4 ,:5 ,I
CAME BACK HOME ,I W5T BACK ON ! /RICT
PHASE1 ) EX]CISE1 TOO4 ,ON MY NEXT
VISIT 6! NUTRI;NI/ WE A4$ "S M
VEGETA#S1 L SWEET POTATOES1 WILD RICE1
BR[N RICE1 SQUA%1 B1NS1 & LEGUMES4
  ,AF AB #D MON?S1 ,I 0 D[N #CE    #GG
P.DS4 ,MY 9ITIAL GOAL 0 A #AJ     A#FF
P]C5T WEI<T REDUC;N 9 #F MON?S4 ,I GOT
"! 9 #D4 ,MY NEXT T>GET 0 ANO!R #AJ
P]C5T1 =A TOTAL ( #EJ P.DS LO/4 ,F >.D
,?ANKSGIV+ 6,NEW ,YE>'S1 ,I RE,Y
DIDN'T
-----------------------------------#FG
/AY ON ! DIET V /RICTLY4 ,/1 ,I DID
OKAY4 ,I 5D$ UP GA9+ AB #G P.DS OV] !
HOLI"DS4 ,9 ,JANU>Y1 BACK 6! DIET--!
/RICT PHASE--& EX]CIS+4
  ,I'VE BE5 ON ? DIET ALM #H MON?S4
,I'VE N"E /UCK ) ANY?+ ? L;G4 ,I F9D
X'S N H>D 6D4 ,Y C D X :5 Y'RE ON
VAC,N1 OR :5 Y EAT \4 ,X J TAKES A LL
4CIPL9E & WILLP[]4 ,:5 P />T DI7+
96DESS]TS >.D ME1 N[ & !N ,I'LL TAKE A
SPOON;L1 TOO4 ,B ,I WON'T H A :OLE
DESS]T = MYF4
  ,I H ANO!R #AE OR #BJ P.DS 6G4 ,I'M
3FID5T T 0"S"T ? YE>--) EX]CISE &!
DIET--,I'LL 2 "!4
GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
 
 
           ,,HELLO1 ,,BR1D         #FH
 
  ,ONCE Y'VE LA/$ "? ! #B WEEKS (
,PHASE #A & RID YRF ( YR SUG> A4IC;N1
Y >E R1DY 62G9 A4+ M C>BOHYDRATES 6YR
DIET4 ,0? "T ! 9SUL9 RESI/.E SYNDROME
HAS 4APPE>$4 ,! CRAV+S = SUG>S & />*ES
>E VIRTU,Y G"O1 TOO4 ,X'S A FRE% />T4
  ,Y'D ?9K T ! *ALL5GE WD 2 6RE/RA9
DIET]S F A4+ TOO _M HI<-GLYCEMIC 9DEX
C>BS TOO SOON1 B J ! OPPOSITE USU,Y
HAPP5S3 ,P >E RELUCTANT 6L1VE ! SAFETY
( ,PHASE #A & 2G9 EAT+ ! K9DS ( FOODS
T MADE !M OV]WEI<T 9 ! F/ PLACE4 ,IF X
0 BR1D OR RICE T MADE ME FAT1 :Y WD ,I
WANT 6/>T EAT+ X AG8 ,I DON'T WANT
6UNDO ALL ! GD ,I'VE J D"O4 ,I C]TA9LY
DON'T WANT 6SL[ MY WEI<T LOSS4
  ,/1 "! >E S"EAL GD R1SONS = A4+
-----------------------------------#FI
M C>BOHYDRATES4 ,F/1 _M >E GD = Y1
ESPECI,Y ^? 9 FRUIT4 ,EV5 BR1D1 IF Y
*OOSE A :OLE GRA9 TYPE1 BR+S NUTRI;NAL
B5EFITS4 ,AL1 X'S IMPORTANT = DIET]S
65JOY _! FOOD Z M* Z "E & H A      #GI
V>I$ >RAY ( DI%ES & 9GR$I5TS F    A#FI
: 6*OOSE4 ,P LOVE 6EAT1 & Y C TAKE
ADVANTAGE ( T PAS.N EV5 :5 Y C'T EAT E
S+LE ?+ Y WANT ) RECK.S AB&ON4
  ,( C\RSE1 WE ADD ! HI<] GLYCEMIC
9DEX C>BS SL[LY4 ,USU,Y WE RECOMM5D T
Y />T ) "O PIECE ( FRUIT A "D1 "S?+ T
WON'T PROVOKE A BIG RISE 9 BLOOD SUG>4
,APPLES >E F9E--_! GLYCEMIC 9DEX IS
L[1 & "!'S LOTS ( B5EFICIAL FIB] 9 !
SK94 ,GRAPEFRUIT IS ANO!R SAFE *OICE1
Z >E B]RIES4
  ,AT ? /AGE WE ADVISE PATI5TS .N 6H
FRUIT ) BR1KFA/1 H["E4 ,"S"TS X W
CAUSE A BI7] JOLT ( 9SUL9 IF X'S EAT5
F/ ?+ 9 ! "D1 TRI7]+ CRAV+S = M4 ,&
:ILE :OLE FRUIT HAS LOTS ( FIB]1 X AL
3TA9S SUB/ANTIAL AM.TS ( FRUCTOSE--
FRUIT SUG>4 ,S SAVE X = AF LUN* OR
D9N]4
  ,ANO!R C>B T C 2 A4$ BACK 9 ! E>LY
"DS ( ,PHASE #B IS C]1L1 EI "S?+ EAT5
COLD1 L ,KELLOGG'S ,ALL-,BRAN ) ,EXTRA
,FIB]1 OR R1L 7N 9/ANT7 OATM1L4 7,!
,S\? ,B1* ,DIET N"E REQUIRES Y 6WEI<
YR                                B#FI
-----------------------------------#GJ
FOOD4 ,B WE'LL C\NSEL DIET]S :O >E A4+
RICE BACK 96_! DIETS 6EAT S]V+S NO
BI7] ?AN A T5NIS BALL4 ,& DON'T *OOSE
! BI7E/ POTATOES 9 ! SUP]M>KET B947
  ,9 ANY EV5T1 IF X'S OAT BRAN Y WANT1
WE SU7E/ T Y H X )A SUG> SUB/ITUTE &
NONFAT MILK4 ,A4+ AN EGG1 : 3TA9S
PROTE9 & GD FAT1 W SL[ ! ABSORP;N (!
C>BS4
  ,IF Y DECIDE 6H YR NEW C>BOHYDRATE )
D9N] 9/1D ( BR1KFA/1 Y C H A SLICE (
:OLE GRA9 BR1D AT NI<T )\T FE> ( DO+
ANY DAMAGE4 ,B Y C'T H X AT BR1KFA/ .&
D9N]1 AT L1/ N 9 ! 2G9N+4 ,"H'S !
PR9CIPLE 6A4+ M C>BS BACK SAFELY3 ,D X
GRADU,Y & ATT5TIVELY4 ,! GOAL IS 6EAT
M C>BS AG :ILE 3T9U+ 6LOSE WEI<T4 ,IF
Y ADD AN APPLE &A SLICE ( BR1D A "D &
Y'RE / DROPP+ ! P.DS1 T'S GRT4 ,IF Y
TRY HAV+ AN APPLE1 TWO SLICES ( BR1D1
&A BANANA DAILY & NOTICE T YR WEI<T
LOSS HAS /ALL$1 Y'VE G"O TOO F>4 ,X'S
"T 6CUT BACK1 OR TRY "S DI6]5T     #HA
C>BS & MONITOR ! RESULTS4         A#GJ
  ,Y'LL G ON T CAUTI\S WAY Z L;G Z
Y'RE 9 ,PHASE #B1 EAT+ ! MO/ B5EFICIAL
C>BS & PAY+ ATT5;N 6H[ !Y A6ECT Y4
,I'M N TALK+ AB WEI<+ YRF E "D4 ,I'M
ACTU,Y OPPOS$ 6T4 ,Y C USU,Y TELL :5
-----------------------------------#GA
Y'VE PUT ON WEI<T1 & IF Y C'T YR CLO!S
W LET Y "K4 ,Y %D AL 2 AW>E ( FOODS T
9CR1SE CRAV+S4 ,NO TWO P W EXP]I;E ?
PHASE ! SAME WAY4 ,"S DIET]S C H PA/A
ONCE A WEEK & EXP]I;E NO DETRI;TAL
E6ECTS4 ,O!RS H 6AVOID PA/A B >E ALL
"R )A SWEET POTATO4 ,2C WE WANT A DIET
T'S FLEXI# & ADAPTA# 6YR TA/ES &
HABITS1 Y'LL H 6FIGURE ? DYNAMIC \ =
YRF4 ,\R GOAL IS 6HELP Y >RIVE AT A
DIET FILL$ ) FOODS T Y LOVE EAT+4 ,^!
RULES >E SU6ICI5T = Y 6CR1TE YR [N
V].N (! PLAN4
  ,! MO/ SU3ESS;L DIET]S1 WE'VE F.D1
>E ! "OS :O TRY E RECIPE IMAG9A# &
TAKE ADVANTAGE ( ALL ! FOODS &
9GR$I5TS P]MITT$4 ,!Y MAKE 9T]E/+ USE
( H]BS & SPICES--ESPECI,Y ! M 9T5SELY
FLAVOR$ "OS S* Z HORSERADI%1      A#GA
HOT PEPP]S1 G>LIC1 C9NAMON1 & NUTMEG4
,"O PATI5T 9V5T$ A NEW S\P MADE ) E
GRE5 VEGETA# HE CD F9D4
  ,BOREDOM IS ! 5EMY "H4 ,X L1DS P
BACK 6_! BAD OLD WAYS4 ,S AT E /AGE1
X'S BE/ 6MAKE ? DIET Z LIVELY & DIV]SE
Z POSSI#4
  ,! MO/ E6ECTIVE /RATEGY = A*IEV+ YR
GOALS IS 6MAKE USE ( CR1TIVE
SUB/ITU;NS4 ,? IS "O (! PILL>S ( ?
DIET--REPLAC+ BAD
-----------------------------------#GB
C>BS ) GD "OS S T Y 5D UP EAT+ ! ?+S Y
LOVE1 B ) SLI<T V>I,NS4
  ,WE'VE ALR 4CUSS$ ! /APLES3 :OLE
GRA9 BR1D 9/1D ( :ITE1 SWEET POTATOES
9/1D ( :ITE1 BR[N RICE OR WILD RICE
9/1D ( :ITE1 :OLE GRA9 PA/A4 ,^?
SUB/ITU;NS W TAKE Y A L;G WAY T[>D
MAK+ ? DIET E6ECTIVE4 ,B "! >E PL5TY (
O!R TRICKS4
  ,"H'S A T]RIFIC "O 6TAKE ! PLACE (
MA%$ POTATOES1 : "EY"O LOVES &1 (
C\RSE1 >E ABSOLUTE DIET-BU/]S4     #HC
,9/1D ( POTATOES1 /1M "S          A#GB
CAULIFL[]1 EI FRE% OR FROZ5--X MAKES
NO DI6];E4 7,Y C EV5 D ? 9 !
MICROWAVE47 ,ONCE X'S S(T1 MA% X )A LL
LIQUID BUTT] SUB/ITUTE--,I ,C'T
,2LIEVE ,X'S ,N ,BUTT]6 TA/ES T]RIFIC
& HAS NO BAD TRANS FATTY ACIDS4 ,!N1
MIX 9 A LL ,L& ,O' ,LAKES NONFAT
HALF-&-HALF SUB/ITUTE1 : AL TA/ES GD &
IS H1L?Y4 ,SALT & PEPP] 6TA/E1 & Y'VE
GOT "S?+ T Q H"O/LY C -PETE ANY "D )!
R1L ?+4
  ,BACK :5 WE F/ />T$ ! DIET1 2F !
TR5D ( 8WRAP0 S&WI*ES _H SWEPT "?
RE/AURANTS1 WE _H "S SU3ESS GETT+
PATI5TS 6REPLACE BR1D ) LETTUCE L1VES4
,!Y'D TAKE S&WI* 3T5TS--M1T OR FI%1
*EESE1 VEGETA#S1 EV5 3DI;TS--& ROLL !M
UP 9 CRISP LETTUCE4 ,!Y F.D1 6_!
SURPRISE1 T !
-----------------------------------#GC
BR1D WASN'T Z CRUCIAL A "P (! S&WI* Z
!Y _H ?"\ X WAS4 ,! FILL+ 0 :AT TA/$ S
GD & SATISFI$ _! HUNG]1 M* M ?AN !
BR1D4 ,WE AL SU7E/$ LOTS ( 3COC;NS T
CAME "R \ (! #'EJ'S--FOOD /U6$    A#GC
9SIDE O!R FOOD1 L TOMATOES FILL$ )
TUNA SALAD4 ,WE _H P TRY+ ? ) ANY
VEGETA# L>GE 5 & /R;G 5 6)/& S*
TR1T;T3 /U6$ E7PLANT1 ZUC*9I1 &
>TI*OKES 7 BIG FAVORITES4
  ,WE TRI$ A FEW DESS]T TRICKS1 TOO4
,P :O LOVE *OCOLATE ALM ALW LOVE LOTS
( X1 B !Y DON'T R1LIZE H[ SATISFY+ EV5
SMALL] AM.TS C BE4 ,9/1D ( "S BIG
*OCOLATE DESS]T1 TRY /RAWB]RIES DIPP$
9 D>K *OCOLATE 7: HAS LESS SUG> ?AN !
MILK *OCOLATE V>IETY74 ,A FEW ( ^! &
Y'RE SATISFI$1 B 9 TRU? Y'VE _H A
RELATIVELY SMALL AM.T ( *OCOLATE & Q A
BIT M FRUIT4 ,WE AL TOLD P 6SLICE
BANANAS1 FREEZE !M1 & !N DIP ! SLICES
9 A SUG>-FREE *OCOLATE SAUCE4 ,X
SATISFIES ANY SWEET TOO?1 AG1 )A SMALL
AM.T ( *OCOLATE4
  ,US+ ! /RATEGY ( SUB/ITU;N Y C 3T9UE
EAT+ ?+S T O!R PROGRAMS WD BANI%
="EMORE1 9CLUD+ "S (! DELICACIES LI/$
"H4 ,F/1 ?\<1 Y NE$ 6"K EXACTLY :
9GR$I5TS REQUIRE REPLACE;T4        #HE
  ,! FOODS & FOOD -B9,NS T         #GD
FOLL[ C1 ) MODIFIC,NS1 SUPPORT YR
WEI<T-LOSS EF=TS 9/1D ( SL[+ !M D[N4
 
    ,BACON & ,E7S
  ,EV5 REC5TLY1 ! PREVAIL+ VIEW (
NUTRI;N WD 2HOLD ! CLASSIC ,AM]ICAN
BR1KFA/ ( E7S1 BACON1 HOME FRIES1
TOA/1 ORANGE JUICE1 & C(FEE & EASILY
PICK \ :AT'S UNH1L?Y--! E7S
7*OLE/]OL71 BACON 7FAT71 & C(FEE
7CA6E9E7--F :AT'S GD = Y--! POTATOES
7A VEGETA#71 BR1D 7NO?+'S M :OLE"S ?AN
TOA/1 "R87 &! ,,OJ 7ALL T VITAM9 ;,C74
  ,( C\RSE1 T VIEW IS WR;G BAS$ ON :AT
WE "K N[4 ,T'S :AT C 2 MO/ FRU/RAT+ AB
SCI;E3 ,:AT'S PRAIS$ Z GD TD MAY 2
3DEMN$ Z BAD TM1 & VICE V]SA4 ,X'S N
NECESS>ILY T WE 7 WR;G !N & "R N[4
,X'S J T \R K IS 3/ANTLY GR[+1 & AL;G
! WAY WE "S"TS H 6UNLE>N :AT WE ?"\ 0
TRUE4
  ,BR1KFA/ IS A GD EXAMPLE ( ?4 ,BACK
2F ,_W ,W> ,,II1 E7S 7 3SID]$ H1L?Y--
HI< 9 PROTE9 & O!R NUTRI5TS4 ,!N1
2G9N+ 9 ! #'GJ'S1 :5 DOCTORS F/   A#GD
2GAN LOOK+ 96! ILL E6ECTS ( *OLE/]OL1
E7S SU45LY 2CAME A PRIME CULPRIT4 ,Y 7
ADVIS$ 6LIMIT YRF 6TWO OR ?REE A WEEK1
& N"O AT ALL IF
-----------------------------------#GE
Y _H A HI< *OLE/]OL4 ,BACON1 TOO1 2C
(! SATURAT$ FATS & *EMICALS US$ 9 CUR+
X1 0 PORTRAY$ Z N J BAD1 B TOXIC4 ,WE
DIDN'T WORRY AB C>BOHYDRATES Z A
CATEGORY ( FOOD1 & ESPECI,Y N AB
ORANGE JUICE1 : 2CAME ,AM]ICA'S
FAVORITE H1L? DR9K4
  ,WE N[ "K T E7S >E A P]FECTLY F9E
FOOD4 ,X TURNS \ T !Y RAISE BO? K9DS (
*OLE/]OL1 ! GD AL;G )! BAD1 & !Y D N
ADV]SELY A6ECT ! RATIO (! TWO--: IS !
NUMB] T RE,Y C.TS4 ,! YOLK 3TA9S
NATURAL VITAM9 ;,E1 AN IMPORTANT
ANTIOXIDANT T HELPS PREV5T C.ER & HE>T
41SE4
  ,EV5 ! BACON'S N S T]RI#1 S L;G Z Y
DON'T OV]DO X4 ,! C(FEE'S A3EPTA# TOO1
)! SAME CAU;N4
  ,! RE/ (! BR1KFA/1 ?\<1 HAS      #HG
GOT 6G4 ,! HA% BR[NS8 ,WE'VE      A#GE
ALR 4CUSS$ H[ HI< ! GLYCEMIC 9DEX (
POTATOES IS1 ESPECI,Y ! :ITE "OS4 ,&
:5 A FOOD IS *OPP$ 96SMALL PIECES1 X M
RAPIDLY YIELDS XS SUG>S & />*ES4 ,TAKE
A :ITE POTATO1 CUT X 96SLIV]S1
DEEP-FRY X 9 "S UNH1L?Y OIL--X TA/ES
GRT B WR1KS HAVOC ON YR BLOOD *EMI/RY4
  ,! TOA/8 ,Y "K 0N[ H[ BAD :ITE BR1D
IS = ANY"O TRY+ 6LOSE WEI<T4 ,EA*
SLICE IS WORSE ?AN A SPOON;L ( TA#
SUG>4 ,IF ! LABEL ON ! BR1D BOA/S T
X'S 85RI*$10 Y'RE RE,Y 9 TR\#4
,MANUFACTUR]S ADD NUTRI5TS
-----------------------------------#GF
ONLY 2C ! NATURAL "OS 9 ! :1T H BE5
REMOV$ AL;G )! FIB]4 ,P TD FEEL WISE
:5 !Y ORD] :OLE :1T OR RYE TOA/1 ANO!R
TRIUMPH ( M>KET+ & LABEL+1 2C ! T]M
:OLE :1T IS ALM M1N+.S4 ,! BR1D MAY H
M NUTRI5TS1 B ! FL\R IS / HI<LY REF9$4
,T LABEL DOES N SIGNIFY T Y'RE GETT+ !
5TIRE GRA9 ( :1T1 FIB] & ALL1 Z Y %D--
T'S ONLY 9 :OLE .GRA9 BR1D4 ,& :OLE
GRA9 BR1D IS R>ELY F.D 9 A SUP]M>KET
OR A RE/AURANT BR1KFA/ TA#4       A#GF
  ,DID Y DECIDE1 = H1L? R1SONS1 6SPR1D
YR TOA/ ) JELLY 9/1D ( BUTT]8 ,! PRO#M
) T DECI.N IS T MO/ JELLIES >E LOAD$ )
SUG>4 ,BUTT] 7)9 LIMITS7 WD ACTU,Y 2
BETT] = Y1 S9CE FAT SL[S ! ABSORP;N (!
C>BS 9 ! BR1D4 ,"! >E BETT] ?+S 6EAT
ON BR1D ?AN BUTT]1 B JELLY ISN'T "O (
!M4 ,SAME IS TRUE = JAM4 ,X'S LOAD$ )
SUCROSE--TA# SUG>4
  ,H[ AB T ORANGE JUICE8 ,IF X'S
PROCESS$ & SOLD 9 A C>TON1 Y CD DR9K
COLA ) NE>LY ! SAME RESULTS4 ,"! >E GD
NUTRI5TS 9 ORANGE JUICE1 B Y C GET ^?
ANY NUMB] ( WAYS )\T HAV+ 6TAKE 9 ALL
! SUG> T -ES AL;G =! RIDE 9 PROCESS$
JUICE4 ,FRE%-SQUEEZ$ IS "S:AT BETT]1
2C X HAS FIB]--! PULP--T SL[S !
ABSORP;N (!
-----------------------------------#GG
FRUCTOSE4 ,WE T5D 62LIEVE T ! SWEET;S
( FRUIT &! SWEET;S (1 SAY1 C&Y1 >E TWO
TOT,Y DI6]5T ?+S1 B !Y >E N4 ,ALL !
TA/ES WE DESCRIBE Z SWEET -E F SUG>S4
,FRUCTOSE1 ! SUG> F.D 9 FRUIT1     #HI
DOES 9 FACT H A L[] GLYCEMIC      A#GG
9DEX ?AN TA# SUG>4 ,MIX$ 9 ) FIB]1
FRUCTOSE IS A3EPTA#4 ,)\T ! FIB]1 X C
HURT YR DIET4 ,S EAT :OLE FRUIT R ?AN
DR9K JUICE4
  ,C Y H YR FAVORITE BR1KFA/ & /ICK 6!
,S\? ,B1* ,DIET8 ,YES1 )A FEW
MODIFIC,NS4
  ,COOK ! E7S 9 A H1L?Y WAY1 S* Z
BOIL+ OR POA*+4 ,IF Y FRY1 USE A SPRAY
OIL--EI SOY1 CANOLA1 OR OLIVE--R ?AN
BUTT] OR M>G>9E4
  ,TRY ,CANADIAN BACON 9/1D (! USUAL
K9D--X'S L1N]1 L[] 9 SATURAT$ FAT1 &
HI<] 9 PROTE9 ?AN ! REGUL> K9D4
  ,! POTATOES H GOT 6G--"!'S NO WAY
6SALVAGE !M4 ,B !Y C 2 REPLAC$ ) C]1L1
ESPECI,Y OAT BRAN1 : HAS LOTS ( FIB] &
HELPS ) *OLE/]OL1 TOO4 ,/AY CLE> (
9/ANT OATM1L1 H["E--LESS FIB]1 M BAD
C>BS4 ,GET ! K9D Y ACTU,Y H 6COOK =A
FEW M9UTES1 ! CO>S] ! BETT]1 & USE A
SUG> SUB/ITUTE1 N SUG>1 & SKIM MILK
7IF Y REQUIRE ANY74 ,OATM1L MAY N 2 AN
EV5 SWAP = ^? GD HOME FRIES1 B X C 2
AN A3EPTA# SUB/ITUTE4 ,"S         B#GG
SACRIFICES M/ 2 MADE4
-----------------------------------#GH
  ,IF Y LOVE ! TA/E ( ORANGE TOO M*
6GIVE X UP1 EAT ! :OLE FRUIT4 ,T WAY Y
GET JUICE1 FLE%1 FIB]1 NUTRI5TS1
VITAM9 ;,C--! :OLE PACKAGE Z NATURE
9T5D$4 ,& ,I'LL WAG] Y WON'T 3SUME
?REE OR F\R ORANGES AT A SITT+1 ! WAY
Y D :5 Y DR9K A BIG GLASS ( JUICE4
  ,Y C H A SLICE ( :OLE GRA9 TOA/1
TOPP$ ) "S HE>T-H1L?Y SPR1D--"! >E
S"EAL GD "OS \ "! 6BE F.D 9 MO/
SUP]M>KET DAIRY SEC;NS4 ,^! >E N !
M>G>9ES ( OLD1 : 3TA9 ^? BAD TRANS
FATTY ACIDS T C H>M YR C>DIOVASCUL>
SY/EM4
  ,! C(FEE IS F9E1 TOO1 ) L[-FAT MILK
& SUG> SUB/ITUTE 7IF ANY SWEET5]74
  ,N[A"DS1 ( C\RSE1 ! CLASSIC BACON &
EGG BR1KFA/ IS 2+ OV]%AD[$ 0XS
FA/-FOOD 9T]PRET,N--! ,EGG ,MC,MU694
,9 ? M1L WE H 63T5D )! BAD1 SATURAT$
FAT 9 ! BACON4 ,B ! POR;N ( M1T IS S
SMALL T X'S N RE,Y A MAJOR 3C]N1   #IA
UN.S Y'RE HAV+ TWO ( ^! E "D4     A#GH
,Z =! EGG XF1 X'S PROBABLY N 2+ COOK$
9 ! H1L?IE/ FAT1 B AG1 "!'S GD PROTE9
& NUTRI5TS )\T DANG]\S AM.TS ( BAD
*OLE/]OL1 S EV5 ? IS P]MISSI#4 ,!
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-----------------------------------#GI
HI<-GLYCEMIC LOAD />T 6YR "D1 5SUR+
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JUICE4
 
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  ,X SEEMS :OLE"S1 Z DESS]TS G1 B ? "O
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/RAWB]RIES OR BLUEB]RIES OR       A#GI
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  ,? MAY 2 ! P9NACLE ( ,AM]ICAN CUIS9E
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J
-----------------------------------#HA
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  ,! O!R LE?AL MEMB] ( ? TR9;Y1 !
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  ,! L1/ H>M;L "P ( ? CLASSIC IS !
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H1L?Y4
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-----------------------------------#HG
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-----------------------------------#IJ
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  ,9 FACT1 :AT Y DR9K IS CRITICAL 2C X
REQUIRES LL DIGES;N & "!=E GOES M
DIRECTLY 96YR BLOOD/R1M4 ,IF "!'S SUG>
9
-----------------------------------#IC
T B"EAGE1 X W SPE$ 96YR SY/EM1 PROMPT+
! BUR/ ( 9SUL9 T L1DS 6CRAV+S LAT] ON4
  ,AT "O 5D (! DR9K SPECTRUM1 6NO "O'S
SURPRISE1 IS WAT]4 ,0N[ WE'VE ALL HE>D
! H1L? GOSPEL T WE NE$ AT L1/ #B OR #C
QU>TS ( X A "D4 ,"!'S "S "Q AB :E!R WE
RE,Y REQUIRE .Q S M*1 B A GD RULE IS
6R1* = WAT] :5"E Y'RE ?IR/Y4 ,X'S
ESPECI,Y GD = DIET]S 2C X CR1TES !
S5S,N (A FULL BELLY4
  ,AT ! O!R 5D (! SPECTRUM IS BE]4 ,Z
4CUSS$1 X HAS A HI< GLYCEMIC 9DEX
?ANKS 6XS MA9 -PON5T1 MALTOSE1 : IS
EV5 WORSE ?AN TA# SUG>4
  ,W9E1 & EV5 :ISKEY1 >E SAF] BETS 2C
!Y'RE MADE F DI6]5T GRA9S1 VEGETA#S1
OR FRUIT4 ,N T :ISKEY IS "P ( ANY
S]I\S WEI<T-LOSS EF=T1 ( C\RSE4   #AJI
,:ITE W9E IS BETT]4 ,BE/ ( ALL    A#IC
IS R$ W9E1 2C X BR+S ) X "S
SIGNIFICANT1 PROV5 C>DIAC B5EFITS
?ANKS 6! RESV]ATROL 3TA9$ 9 ! GRAPE
SK9S4
  ,X'S NO SURPRISE T SODAS >E A MAJOR
S\RCE ( SUG>1 S ,I WON'T 2LABOR X4
,SWEET5$ IC$ T1S >5'T M* BETT]4
  ,C(FEE1 ( C\RSE1 3TA9S NO SUG> ON XS
[N4 ,P H GR[N A3U/OM$ 6HE>+ DOCTORS
ADVISE AG/ EXCESSES1 B ,I DON'T ?9K
!Y'RE ALL T BAD 9 MOD],N4 ,"S DIETS
-----------------------------------#ID
/E] P T[>D DECAF =! SIMPLE R1SON T
CA6E9E DOES /IMULATE ! PANCR1S
6PRODUCE 9SUL91 : IS ! LA/ ?+ AN
OV]WEI<T P]SON NE$S4 ,/1 ! E6ECT ISN'T
ALL T GRT1 & IF A CUP OR TWO ( C(FEE A
"D MAKES Y HAPPY1 ,I ?9K Y %D FEEL
FREE4 ,TEA MAY ACTU,Y PLAY A ROLE 9 !
PREV5;N ( HE>T ATTACK & PRO/ATE C.ER4
  ,AG1 FRUIT JUICES >E A BIG S\RCE (
TR\#1 9 "P 2C WE'VE -E 6ASSOCIATE !M )
H1L?Y HABITS4 ,!Y D C>RY NUTRI5TS1
ESPECI,Y FRE%LY MADE JUICES4 ,B !Y AL
BR+ ) !M HI< LEVELS ( FRUCTOSE1   A#ID
: C 2 ! UNDO+ ( ANY EF=T 6LOSE WEI<T4
  ,2C ,I LIVE 9 ,FLORIDA1 ! BE/ FRUIT
EXAMPLE ,I C ?9K ( IS ! ORANGE4 ,A
PATI5T ( M9E 2GAN EXP]I5C+ SYMPTOMS (
DIABETES4 ,8 BLOOD SUG> 0 SU45LY UP
OV] #DJJ1 N A GD SIGN4 ,HE DIDN'T H
ANY (! 3DI;NS T USU,Y >E PRES5T ) NEW
ONSET DIABETES1 S* Z AN 9FEC;N OR O!R
/RESS ON 8 SY/EM4 ,I 2GAN QUIZZ+ HM AB
ANY *ANGES 6HIS EAT+ HABITS :5 HE
M5;N$ T A JUICE MA*9E _H J BE5 9/ALL$
9 8 (FICE4 ,HE ?"\ HE 0 MAK+ A H1L?Y
*OICE 0HAV+ S"EAL GLASSES ( ORANGE
JUICE A "D 6REPLACE ! C(FEE HE ONCE
FAVOR$4
  ,CUT ! JUICE1 ,I ADVIS$ HM--Y'RE
DUMP+ TOO M* SUG> 96YR BLOOD/R1M4 ,HE
-----------------------------------#IE
SWIT*$ 6WAT] & 8 BLOOD SUG> RETURN$
6NORMAL4
  ,"!9 LIES "EY?+ Y NE$ 6"K AB FRUIT
JUICE4 ,IF Y 7 6EAT AN ORANGE Y'D GET
! SAME FRUCTOSE Z 9 ! JUICE4 ,B Y'D AL
2 GETT+ A LOT ( FIB] 9 ! FLE% &   #AAA
PULP & MEMBRANES4 ,YR /OMA* WD    A#IE
H 6"W 6SEP>ATE ! SUG> F "EY?+ ELSE 9 !
C\RSE ( DIGES;N4 ,9 A4I;N1 Y MI<T EAT
"O ORANGE AT A SITT+1 MAYBE TWO IF Y 7
HUNGRY OR IF !Y 7 ON ! SMALL SIDE4 ,B
PEEL+ AN ORANGE IS "W1 & EAT+ "O TAKES
"T4
  ,N SURPRIS+LY1 /ORE-B"\ JUICE IS !
WOR/ (F5D]4
  ,FRE%-SQUEEZ$1 2C (! FIBR\S PULP &!
SUP]IOR NUTRI5TS1 IS BETT]4
  ,? HOLDS = NE>LY ALL FRUIT JUICES4
,P9EAPPLE JUICE8 ,J LOAD$ ) SUG>4
,GRAPE8 ,! SAME4 ,ALL (A SU451 X
SEEMS1 ,AM]ICA'S P>5TS FELL 9 LOVE )
APPLE JUICE & 2GAN GIV+ X 6_! KIDS ) E
M1L4 ,F A SUG> 3SUMP;N PO9T ( VIEW1 ?
0 A BAD IDEA4 ,! SK9 ( AN APPLE IS
ACTU,Y Q H1L?Y--! PECT9 IS A GD FIB] T
A3OMPANIES ! FRUCTOSE 96YR SY/EM4 ,S
EAT+ AN APPLE A "D IS / A PRESCRIP;N =
WELL-2+4 ,B DR9K+ XS JUICE IS N4
  ,IF Y M/ H FRUIT JUICE1 TRY J A
SPLA% ( X 9 SP>KL+ WAT]--A SPRITZ]1 9
O!R ^WS4
  ,:5 X -ES 6VEGETA# JUICES        #IF
Y'VE GOT A BIT M LATITUDE4 ,B ! H1L?
FOOD /ORE MA9/AY--FRE% C>ROT JUICE--
ISN'T ON ! APPROV$ LI/4 ,Z WE'VE NOT$
ELSE":1 C>ROTS H A HI< GLYCEMIC 9DEX4
,BEET JUICE IS SD 6BE GD = _M R1SONS1
B X1 TOO1 IS LOAD$ ) SUG>S4 ,I'VE HE>D
T TOSS+ A BANANA 96! BL5D] AL;G )A LL
MILK & "S B]RIES1 A3OMPANI$ 0ICE1
MAKES A GD SUMM] SMOO?IE4 ,B BANANAS
>E AM;G ! WOR/ FRUITS 9 T]MS (
FRUCTOSE 3T5T4 ,IF Y KNEW NO?+ AB
NUTRI;N & 7 ASK$ 6GUESS : FRUITS &
VEGETA#S 3TA9 ! MO/ SUG>1 Y'D PROBABLY
F>E PRETTY WELL4 ,! SWEET] ! TA/E1 ! M
SUG> IS PRES5T4 ,WAT]MELON IS BAD4
,TOMATOES >E BETT]4 ,BRO3OLI JUICE WD
2 BE/1 IF ANYBODY ACTU,Y WANT$ 69DULGE
9 A GLASS E "D ) BR1KFA/4 ,S 2 GLAD T
! ,S\? ,B1* ,DIET DOESN'T REQUIRE A
BIG GLASS ( BRO3OLI JUICE E "D4
77777777777777777777777777777777777777
       ,,MY ,,S\? ,,B1* ,,DIET
 
  ,,KATIE ,A43 ..,I N"E FEEL L    #AAC
,I'M MISS+ A .?+4 ,I'VE WAT*$     A#IF
MY WEI<T S9CE ,I 0 AB #G YE>S OLD4
,T'S :5 MY SI/] & ,I SP5T A SUMM]
VISIT+ MY GR&"M 9 ,P5NSYLVANIA1 & WE
ATE ALL ! PROCESS$ &
-----------------------------------#IG
PACKAG$ FOODS %E _H 9 ! H\SE--& %E
DIDN'T COOK4 ,%E [N$ A BUSI;S1 & 6KEEP
U BUSY %E'D GIVE U M"OY S WE'D SCOOT
D[N 6! C&Y %OP4 ,MY SI/] & ,I CAME
BACK HOME F T SUMM] LOOK+ L
ROLY-POLIES4
  ,I'VE BE5 BATTL+ MY WEI<T "E S9CE4
,Y "N ! DIET1 ,I'VE BE5 ON X4 ,I EV5
F.D A DOCTOR :O GAVE ME 9JEC;NS 6P]K
UP MY ?YROID GL& S ,I'D LOSE WEI<T4 ,I
5D$ UP ) ,GRAVES' 41SE4 ,I 0 ON ,WEI<T
,WAT*]S1 TOO4 ,&1 YES1 ,I DID LOSE !
WEI<T1 & ,I GOT ! P9 & ALL T JAZZ4 ,B
Y "K :AT HAPP5S8 ,Y 2COME S OBSESS$ )
FOOD1 & Y'RE ?9K+ S M* 9 T]MS (
CATEGORIZ+ YR FOOD--,I M1N3 ,H[ _M
BR1DS8 ,H[ _M FRUITS8 ,H[ _M ? OR T8
,Y F9D T Y'RE ?9K+ AB FOOD #BD-G6
  ,MY HANG-UP 0 C>BS & SWEETS4 ,I 0
"W+ ! EV5+ %IFT AT ! HOSPITAL     A#IG
BACK !N1 S ,I DIDN'T GET 6B$ TILL #D
,A4,M4 ,I'D />T EAT+ :ILE / ON ! FLOOR
2C ! PATI5TS 7 ALW GETT+ COOKIES &
C&IES4 ,:5 Y GOT A LL TIR$1 Y SAW
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W]5'T NECESS>ILY HUNGRY1 J TIR$1 S Y
W5T =! FOOD4
-----------------------------------#IH
,!N1 ,I'D GET HOME & ,I'D FEEL GUILTY
AB ALL ! JUNK ,I ATE AT "W4 ,I'D SAY3
,WELL1 N[ Y'VE GOT 6EAT "S?+ H1L?Y4 ,S
,I'D H D9N]1 & .!N ,I'D G 6B$4 ,ALL MY
EAT+ 0 D"O 2T #C 9 ! AFN & MAYBE #C 9
! MORN+4 ,I'D GET UP = "W & ONLY H
C(FEE = BR1KFA/--& -E 6"W ON ! #C 6#AA
%IFT4 ,I KNEW T Y W]5'T SUPPOS$ 6EAT
AF #H O'C AT NI<T4 ,B T %IFT PUTS Y ON
AN ABNORMAL CLOCK4 ,X 0 *IPS1 &
PRETZELS1 & ALL ( T4 ,BANANA *IPS .&
SWEETS--& COOKIES & CAKE4 ,BR1D4
,RICE4 ,T 0 X4 ,& 9 MY M9D ,I SD3
,WELL1 ,I'M N EAT+ .T M*4 ,2C ,I 0
PIECEM1L+4 ,A LL AT A "T4 ,I 0 AL A
TREM5D\S CA6E9E DR9K] BACK !N4    #AAE
,I 0 DR9K+ A SIX-PACK ( SODA E    A#IH
"D--,DIET ,COKE1 OR ,DIET ,PEPSI1 OR
,TAB4 ,B X DEF9ITELY 0 N CA6E9E-FREE1
& ,I LE>N$ LAT] T ! CA6E9E 0 AN
APPETITE /IMULANT = ME4
  ,I DIDN'T GA9 X ALL AT ONCE--! P.DS
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0 WALK+ 2H ME AT ! MALL1 & %E CAU<T UP
& SD1 8,Y "K "S?+8 ,Y'RE />T+
6.WA4LE40
  ,T DID X4 ,T 0 #B YE>S AGO1 :5
-----------------------------------#II
,I W5T ON ? DIET4 ,I LO/ #CJ P.DS S9CE
!N1 & ,I'VE KEPT X (F4 ,! BE/ ?+ AB ?
DIET IS T X IS EASY 6/ICK TO4 ,X'S EV5
FLEXI#4 ,= 9/.E3 ,I *1T$ ALM F "D "O4
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PHASE4 ,B AF T4 ,Y CD H NUTS1 LET'S
SAY1 B Y 7 SUPPOS$ 6C.T \ J #CJ ( !M Z
A POR;N4 ,WELL1 "S NI<TS ,I DIDN'T
C.T4
  ,B 2Y T1 ,I'VE /UCK ) X1 UNLIKE ALL
^? O!R DIETS ,I TRI$4 ,I HAV5'T _H A
PIECE ( BR1D 9 #B YE>S4 ,N A GRA9 (
RICE1 EI4 ,X'S A SELF-3TROL ISSUE4 ,B
AT ! SAME "T1 ,I DON'T FEEL Z     A#II
?\< ,I'M D5Y+ MYF4 ,"!'S PL5TY T ,I C
EAT ON ? DIET4 ,& ,I H LOTS ( POSITIVE
RESULTS T KEEP ME GO+4 ,I "K N[ T ,I C
G 96A /ORE & ,I WON'T 2 R1*+ = T SIZE
#AF4 ,I'M N[ 2T A #AJ &A #AB1 & ,I'M
-=TA# ) T4
  ,I'VE BE5 A# 6/ICK 6? DIET S WELL T
AB A YE> AGO ,I 3FESS$ 6! NUTRI;NI/ AT
,M.T ,S9AI T ,I _HN'T _H AN APPLE OR
ANY O!R FRUIT 9 OV] A YE>4 ,& %E GOT
ALL OV] MY CASE4 8,KATIE1 Y %D "K
BETT]10 %E SD4 ,ANYWAY1 ,I'M EAT+ E
K9D ( FRUIT N[4 ,LOTS ( VEGETA#S1
----------------------------------#AJJ
LOTS ( FRUITS1 LOTS ( SALADS4 ,B ,I "K
A LOT M AB :AT ,I EAT ?AN ,I DID 2F4
,L1 P DON'T R1LIZE T ! ,,MSG 9 _!
,*9ESE FOOD IS MADE F BEETS1 : 3TA9 A
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GLYCEMIC 9DEX1 TOO4 ,I US$ 6EAT A LOT
( C>ROTS1 ESPECI,Y :5 ,I 0 TRY+ 6LOSE
WEI<T4 ,I EV5 TRAVEL$ ) LL BAGS ( !M4
,S ,I 0 %OCK$ 6LE>N T C>ROTS H S M*
SUG> 9 !M4 ,Y DON'T R1LIZE T ^?   #AAG
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"R 96SUG> T GETS /OR$ 9 YR BODY Z FAT4
  ,LATELY ,I ACTU,Y GA9$ A FEW P.DS
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^? NUTS4 ,I'M 96CA%EWS N[1 B ,I'VE D"O
! :OLE GAMUT4 ,I'VE D"O P1NUTS4 ,&
ALMONDS4 ,AG1 Y DON'T R1LIZE T "!'S
SUG> 9 NUTS1 TOO4 ,PI/A*IOS >E WOND];L
ON ? DIET1 2C Y C H ONLY #AE ALMONDS B
#CJ PI/A*IO NUTS1 2C !Y'RE S SMALL4 ,&
,I ?9K ,I'VE 2GUN 6OV]DO X )!
PI/A*IOS1 & ,I MAY H PUT A FEW P.DS
BACK ON4 ,B ,I DON'T EV5 GET ON !
SCALE ANYMORE4 ,I G 0H[ ,I FEEL 9 MY
CLO?+4 ,2C ,I DON'T WANT 6D A NUMB] ON
MY H1D ) WEI<+ MYF
----------------------------------#AJA
E "D4 ,IF ,I FEEL L ,I'M GETT+ TOO
C>RI$ AWAY )! NUTS1 ,I BACK (F4 ,& ,I
DROP A FEW P.DS4 ,J REC5TLY ,I F.D A
BAK] :O MAKES SUG>-FREE *EESECAKE4 ,I
BUY X & CUT X 96V SMALL POR;NS4 ,!N1
:5 ,I GET A Y5 = X--X'S N E NI<T1 X
MI<T 2 TWO OR ?REE "TS A WEEK--,I'LL J
G AH1D & TAKE A PIECE & DEFRO/ X4 ,X'S
"S?+ T ,I C H4 ,X'S 5\<4 ,& S    A#AJA
,I N"E FEEL L ,I'M MISS+ A ?+4
GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
----------------------------------#AJB
             ,,H[ ,,EAT+
         ,,MAKES ,,Y ,,HUNGRY
 
  ,H[ EAT+ MAKES Y .:AT8
  ,W]5'T Y ALW "U ! IMPRES.N T EAT+ IS
:AT .SATISFIES HUNG]8
  ,WELL1 X IS & X ISN'T4 ,EAT+ DOES
PUT AN IMM 5D 6HUNG]4 ,B "S FOODS AL
CR1TE NEW CRAV+S 0MAK+ Y HUNGRI] ?AN Y
WD 2 IF Y _HN'T EAT5 !M4
  ,? ISN'T J A !ORY1 OR A MATT] (
P]CEP;N4
  ,DR4 ,DAVID ,S4 ,LUDWIG IS ! H1D (!
OBES;Y PROGRAM AT ,*N'S ,HOSPITAL 9
,BO/ON1 A PHYSICIAN :O AL T1*ES AT
,H>V>D ,M$ICAL ,S*OOL4 ,DR4 ,LUDWIG
REC5TLY /UDI$ H[ ! BR1KFA/ EAT5 0"S
OBESE TE5AG]S 9FLU;ED _! HUNG] LEVELS
H\RS LAT]4
  ,?REE GR\PS ( OV]WEI<T ADOLESC5TS 7
F$ BR1KFA/S ( ID5TICAL CALORIE    #AAI
C.TS4 ,"O GR\P'S M1L 0 #BJ       A#AJB
P]C5T FAT1 #AF P]C5T PROTE91
----------------------------------#AJC
& R\<LY TWO-?IRDS C>BS1 B ! GD K9D--
/EEL-CUT OATM1L1 M1N+ ! FLAKES 7 L>GE
&! K]NEL (! OAT 0 UNPROCESS$1 & S !
FIB] 0 9TACT4 ,! SECOND GR\P AL _H A
TWO-?IRDS-C>BS BR1KFA/1 B !Y 7 S]V$
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/RIPP$ AWAY 6P]MIT %ORT] COOK+ "T4
  ,! ?IRD GR\P'S M1L 0 ID5TICAL 6A
TYPICAL ,S\? ,B1* ,DIET BR1KFA/--
VEGETA# OMELETS4
  ,AF BR1KFA/1 MEMB]S ( ALL ?REE GR\PS
7 9/RUCT$ 6EAT ANY?+ !Y WANT$ =! NEXT
#E H\RS4
  ,! SUBJECTS :O _H ! BAD C>B BR1KFA/
--! 9/ANT OATM1L GR\P--ATE ! MO/ DUR+
T #E-H\R P]IOD4 ,!Y AL REPORT$ FEEL+ !
/R;GE/ HUNG] PANGS4
  ,! TE5AG]S :O _H ! /EEL-CUT OATM1L
FELT LESS HUNG] & ATE LESS ?AN ! 9/ANT
OATM1L GR\P DUR+ ! PO/BR1KFA/ H\RS4
  ,! GR\P :O _H ! VEGETA# OMELETS--!
L[-C>B M1L--REPORT$ ! L[E/ S5S,N (
HUNG] & ATE ! SMALLE/ AM.T       A#AJC
DUR+ ! #E H\RS AF BR1KFA/4
  ,? IS "O ( S"EAL REC5T /UDIES TE/+ !
!ORY T EAT+ BAD C>BS MAKES Y HUNGRI]1
& T ON A DIET ( GD C>BS & GD FATS 7!
VEGETA# OMELET -B9ES BO?7 Y'LL WANT
LESS
----------------------------------#AJD
FOOD LAT]4 ,I'LL EXPLA9 EXACTLY :Y ?
HAPP5S1 B = N[ ,I WANT 6EMPHASIZE :AT
ALL ! /UDIES %[3 ,EAT+ BAD
C>BOHYDRATES--ESPECI,Y HI<LY PROCESS$
"OS--CR1TES CRAV+S = M BAD C>BS1 :
ULTIMATELY IS RESPONSI# = \R EPIDEMIC
( OBES;Y4 ,X'S H>D 6OV]/ATE ! 3NEC;N
2T BAD C>BS1 OBES;Y & BAD C>DIAC H1L?4
  ,9 ANO!R DIET & HUNG] /UDY1 SUBJECTS
:O ATE :OLE FRUIT REPORT$ LESS HUNG]
?AN ^? :O ATE PUREE (! SAME FRUIT1 &
^? :O ATE PUREE _H FEW] CRAV+S ?AN ^?
:O J DRANK ! JUICE4 ,9 V>I\S O!R
RESE>* PROJECTS1 SCI5TI/S F.D T EAT+
B1NS CAUSES LESS HUNG] ?AN EAT+
POTATOES2 RAW C>ROTS CAUSE LESS HUNG]
?AN COOK$ "OS2 FOODS 3TA9+ :OLE   #ABA
GRA9S CAUSE LESS HUNG] ?AN ^?    A#AJD
3TA9+ CRACK$ GRA9S2 ORD9>Y RICE CAUSES
LESS HUNG] ?AN ! 9/ANT V>IETY4
  ,"!'S A T]M =! BASIC PHYSIOLOGICAL
RESPONSE 6FOOD T'S 2H ALL ^! F9D+S3
REACTIVE HYPOGLYCEMIA4
  ,I W DESCRIBE EXACTLY :AT T M1NS4 ,B
2F ,I TELL Y1 LET ME %[ Y4
  ,= YE>S1 E "D AT >.D #C OR #D 9 !
AFN1 ,I'D F9D MYF RUNN+ \ ( /1M--W1K1
SLEEPY1 "S"TS EV5 LI<T-H1D$4 ,)\T
?9K+1 ,I'D MAKE A RUN =! DOCTORS'
----------------------------------#AJE
L\NGE1 ": ,I WD 9HALE A BRAN MU69 &A
CUP ( C(FEE4 ,I ACTU,Y ?"\ T S9CE !
MU69 0 LABEL$ L[ FAT1 X 0 H1L?Y4 ,9
FACT1 ! ^W .BRAN 0 "! MA9LY 6KEEP P F
EXAM9+ ! 9GR$I5TS CLOSELY & R1LIZ+ T !
MU69 0 J A CUPCAKE 9 4GUISE4 ,I 0
LULL$ 96A FALSE S5SE ( SECUR;Y--! FAT
9 ! MU69 MAY H BE5 L[1 B ! C>BS X
3TA9$ 3TRIBUT$ Q A BIT ( FAT 6MY
WAI/L9E4
  ,HAV+ F9I%$ MY SNACK1 ,I 9/ANTLY
FELT BETT]4 ,S GIVE MY BODY CR$IT =
"K+ EXACTLY :AT X NE$$3 ,C>BS4   A#AJE
.,SUG>4 ,MY BODY KNEW ? 2C X DETECT$ T
! LEVEL ( GLUCOSE--! =M SUG> TAKES 9
\R BLOOD/R1MS--_H FALL5 TOO L[4
,GLUCOSE IS A =M ( *EMICAL 5]GY T \R
BRA9S 9 "PICUL> NE$ ON A 3/ANT BASIS 9
ORD] 6FUNC;N PROP]LY4 ,)\T 5\<1 WE'D
GR[ DIZZY1 FA9T1 & EV5TU,Y G 96A -A &
DIE4 ,DIABETES IS ! BODY'S 9ABIL;Y
6TURN FOOD 96USA# =MS ( 5]GY2 ? IS :Y
)\T SYN!TIC 9SUL91 TYPE #A DIABETICS
WD N LIVE = L;G4
  ,S MY BRA9 DETECTS HYPOGLYCEMIA--
TOO-L[ BLOOD SUG>--& MY BODY REACTS
7H;E ! "N REACTIVE HYPOGLYCEMIA7
0CR1T+ ! CRAV+S T DROVE ME1 & MAYBE Y1
TOO1 T[>D ! NE>E/ C>BOHYDRATE FIX4
----------------------------------#AJF
    ,H[ ,C>BS ,"W
  ,Z WE'VE ALR SD1 C>BOHYDRATES >E
3TA9$ 9 A VA/ & V>I$ >RAY ( FOODS1
"EY?+ F ! MO/ VIRTU\S VEGETA# 6! MO/
DECAD5T TR1T4 ,ALL C>BS 3TA9 SUG>S4
,^! SUG>S1 ?\<1 EXI/ 9 S"EAL DI6]5T
=MS & G 0A V>IETY ( "NS1 9CLUD+   #ABC
MALTOSE 7IN BE]71 SUCROSE 7TA#   A#AJF
SUG>71 LACTOSE 7IN DAIRY71 & FRUCTOSE
7Z F.D 9 FRUIT74
  ,DESPITE T SIMIL>;Y1 NO "O :O HAS "E
CRAV$ A SUG> D\<NUT HAS BE5 SATISFI$
0BRO3OLI4 ,! OPPOSITE MI<T AL 2 TRUE1
?\< X'S DI6ICULT 6F9D P :O SU6] F
9SATIA# CRAV+S = GRE5 VEGETA#S4
  ,X'S EASY 6TELL 0TA/E : C>BS >E
HI<E/ 9 SUG>S1 & : YIELD _! SUG>S MO/
R1DILY4 ,X PROBABLY -ES Z NO SURPRISE
T A MILK *OCOLATE B> GIVES UP XS SUG>S
M FREELY ?AN "O MADE ( D>K *OCOLATE1
OR A P9EAPPLE YIELDS XS SWEET;S FA/]
?AN A GRAPEFRUIT1 OR A SLICE (
SUP]M>KET :ITE BR1D PRODUCES BLOOD
SUG> FA/] ?AN A CO>SE-GRA9$ H1L? FOOD
CRACK]4 ,! M SUG> "! IS1 &! FA/] X'S
REL1S$1 ! M ACUTELY WE S5SE T SUG>
8RU%0--! RELIEF T C\RSES "? \R
BLOOD/R1M Z WE HE$ ! CALL = C>BS4
,9T]N,Y1 ?\<1 \R BODIES TR1T ALL C>BS
9 BASIC,Y ! SAME WAY--DIGES;N IS 9
L>GE "P !
 
PROCESS 0: \R BODIES EXTRACT !    #AJG
SUG>S F C>BOHYDRATES & TURN !M 96FUEL1
: WE EI BURN OR /ORE4 ,BURN+ ! FUEL IS
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  ,FIB] ISN'T ! ONLY ?+ T SL[S   A#AJH
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----------------------------------#AJI
S\RD\< BR1D1 :ILE N HI< 9 FIB]1 IS
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----------------------------------#AAJ
"W--PRODUC+ ! HORM"O 9SUL9 9 SU6ICI5T
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  ,? IS A CRUCIAL DI6];E1 Z F> Z
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REACTIVE HYPOGLYCEMIA--! S5S,N ( HUNG]
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----------------------------------#AAB
WON'T 2 -PLETELY SURPRIS$ 0:AT Y F9D
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BLOOD SUG> CAUS$ 0GUZZL+ ? B"EAGE
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! MIDSEC;N4                       #ACA
  ,K & USE (! GLYCEMIC 9DEX (    A#AAB
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  ,?9K ( ALCOHOL4 ,:5 WE DR9K X1 \R
BLOOD
----------------------------------#AAC
ALCOHOL LEVEL RISES1 & :5 X GOES ABV A
C]TA9 ?RE%OLD1 WE FEEL TIPSY4 ,:5 X
RISES FUR!R1 WE FEEL DRUNK4 ,WE "K T
:5 WE DR9K ON AN EMPTY /OMA*1 WE GET
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ALCOHOL = U 6FEEL ! E6ECT4 ,? IS 2C :5
! DR9KS MIX )! FOOD 9 \R /OMA*1 X
DELAYS ! ABSORP;N (! ALCOHOL     A#AAC
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96! BLOOD/R1M F ! 9TE/9E B EXCRET$
----------------------------------#AAD
Z WA/E4 ,EV5 ?\< X IS N ABSORB$1 FIB]
HELPS DIGES;N 9 ANO!R1 M -MONLY   #ACC
"U/OOD WAY4 ,X HELPS YR COLON    A#AAD
6FUNC;N E6ICI5TLY4 ,! LACK ( FIB] 9 \R
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TORTILLA *IPS &A *OCOLATE B>4    B#AAD
,? B+E 0 DUE N 6A LOSS ( SELF-3TROL B
6HIS POOR PLANN+4 ,ONCE ! HYPOGLYCEMIA
----------------------------------#AAE
/RUCK1 ! 3SEQU;E 0 PREORDA9$4 ,_H MY
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       ,,MY ,,S\? ,,B1* ,,DIET
 
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----------------------------------#AAF
H1VY M1LS4 ,ONCE MY WEI<T HIT XS P1K1
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  ,I 2GAN SEE+ ,DR4 ,AGAT/ON Z MY
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SU7E/$ ! DIET HE DEVELOP$4 ,& 2C ,I 0
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----------------------------------#AAG
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        ,,! ,,GLYCEMIC ,,9DEX
 
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,TACO %ELLS3 #IG
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,MILLET3 #AJA
,TAPIOCA1 BOIL$ ) MILK3 #AAE
 
    ,COOKIES
,OATM1L COOKIES3 #GI
,%ORTBR1D3 #IA
,>R[ROOT3 #IE
----------------------------------#ABA
,GRAHAM CRACK]S3 #AJF
,VANILLA WAF]S3 #AAJ
,BISCOTTI3 #AAC
 
    ,CRACK]S
,BRETON :1T CRACK]S3 #IF
,/ON$ :1T ?9S3 #IF
,RICE CAKES3 #AAJ
 
 
                                  #ADC
    ,DAIRY ,FOODS                A#ABA
,L[ FAT YOGURT1 >TIFICI,Y SWEET5$3 #BJ
,*OCOLATE MILK1 >TIFICI,Y SWEET5$3 #CD
,:OLE MILK3 #CI
,FAT-FREE MILK3 #DF
,L[ FAT YOGURT1 FRUIT FLAVOR$3 #DG
,L[-FAT ICE CR1M3 #GA
,ICE CR1M3 #HG
 
    ,FRUIT & ,FRUIT ,PRODUCTS
,*]RIES3 #CB
,APPLE JUICE3 #CD
,GRAPEFRUIT3 #CF
,P1*3 #DJ
,DRI$ APRICOTS3 #DC
,FRE% APRICOTS3 #DC
,CANN$ P1*3 #DC
,ORANGE3 #DG
,PE>3 #DG
,PLUM3 #EE
,APPLE3 #EF
,GRAPES3 #FB
,CANN$ PE>3 #FC
,RAIS9S3 #FD
,P9EAPPLE JUICE3 #FF
,GRAPEFRUIT JUICE3 #FI           B#ABA
,FRUIT COCKTAIL3 #GI
,KIWIFRUIT3 #HC
,MANGO3 #HF
,BANANA3 #HI
----------------------------------#ABB
,CANN$ APRICOTS1 9 SYRUP3 #IA
,P9EAPPLE3 #ID
,WAT]MELON3 #AJC
 
    ,LEGUMES
,SOYB1NS1 BOIL$3 #BC
,R$ L5TILS1 BOIL$3 #CF
,KIDNEY B1NS1 BOIL$3 #DB
,GRE5 L5TILS1 BOIL$3 #DB
,BUTT] B1NS1 BOIL$3 #DD
,YELL[ SPLIT P1S1 BOIL$3 #DE
,BABY LIMA B1NS1 FROZ53 #DF
,*ICKP1S3 #DG
,NAVY B1NS1 BOIL$3 #ED
,P9TO B1NS3 #EE
,BLACK-EY$ P1S3 #EI
,CANN$ *ICKP1S3 #FJ
,CANN$ P9TO B1NS3 #FD
,CANN$ BAK$ B1NS3 #FI             #ADE
,CANN$ KIDNEY B1NS3 #GD          A#ABB
,CANN$ GRE5 L5TILS3 #GD
,FAVA B1NS3 #AAC
 
    ,PA/A
,PROTE9-5RI*$ SPA<ETTI3 #CH
,FETTU39E3 #DF
,V]MICELLI3 #EJ
,:OLE GRA9 SPA<ETTI3 #EC
,M1T-FILL$ RAVIOLI3 #EF
,:ITE SPA<ETTI3 #EI
,CAPELL9I3 #FD
,MAC>ONI3 #FD
,L+U9E3 #FE
,*EESE TORTELL9I3 #GA
,DURUM SPA<ETTI3 #GH
----------------------------------#ABC
,MAC>ONI & *EESE3 #IB
,GNOC*I3 #IE
,BR[N RICE PA/A3 #AAC
 
    ,ROOT ,VEGETA#S
,SWEET POTATO3 #FC
,C>ROTS1 COOK$3 #GJ
,YAM3 #GC
,:ITE POTATO1 BOIL$3 #HC         A#ABC
,POTATO1 /1M$3 #IC
,POTATO1 MA%$3 #AJJ
,NEW POTATO3 #AJA
,RUTABAGA3 #AJC
,POTATO1 BOIL$1 MA%$3 #AJD
,FR5* FRIES3 #AJG
,POTATO1 9/ANT3 #AAD
,POTATO1 MICROWAV$3 #AAG
,P>SNIPS3 #ACI
,POTATO1 BAK$3 #AEH
 
    ,SNACK ,FOOD & ,C&Y
,P1NUTS3 #BA
,M>S ,M&,MS 7P1NUT73 #DF
,M>S ,SNICK]S ,B>3 #EG
,M>S ,TWIX ,COOKIE ,B>S 7C>AMEL73 #FB
,*OCOLATE B>1 #A.E OZ3 #GJ
,JAMS & M>MALADES3 #GJ
,POTATO *IPS3 #GG
,POPCORN3 #GI
,M>S ,KUDOS ,:OLE ,GRA9 ,B>S 7*OCOLATE
  *IP73 #HG
,M>S ,B>3 #IA
,M>S ,SKITTLES3 #IH               #ADG
,LIFE ,SAV]S3 #AJJ               B#ABC
,CORN *IPS3 #AJE
,JELLY B1NS3 #AAD
,PRETZELS3 #AAF
,DATES3 #ADF
----------------------------------#ABD
    ,S\PS
,CANN$ TOMATO S\P3 #ED
,CANN$ ,L5TIL S\P3 #FC
,SPLIT PEA S\P3 #HF
,BLACK B1N S\P3 #IB
,CANN$ GRE5 PEA S\P3 #ID
 
    ,SUG>S
,FRUCTOSE3 #CB
,LACTOSE3 #FE
,H"OY3 #HC
,HI<-FRUCTOSE CORN SYRUP3 #HI
,SUCROSE3 #IB
,GLUCOSE3 #ACG
,MALTODEXTR93 #AEJ
,MALTOSE3 #AEJ
 
 
 
    ,VEGETA#S                    A#ABD
,>TI*OKE3 LESS ?AN #BJ
,>UGULA3 LESS ?AN #BJ
,ASP>AGUS3 LESS ?AN #BJ
,BRO3OLI3 LESS ?AN #BJ
,BRUSSELS SPR\TS3 LESS ?AN #BJ
,CA2AGE1 ALL V>IETIES3 LESS ?AN #BJ
,CAULIFL[]3 LESS ?AN #BJ
,CEL]Y3 LESS ?AN #BJ
,CUCUMB]S3 LESS ?AN #BJ
,ESC>OLE3 LESS ?AN #BJ
,E7PLANT3 LESS ?AN #BJ
,BEET3 LESS ?AN #BJ
,*>D3 LESS ?AN #BJ
,COLL>D3 LESS ?AN #BJ
,KALE3 LESS ?AN #BJ
,MU/>D3 LESS ?AN #BJ
,SP9A*3 LESS ?AN #BJ
,TURNIP3 LESS ?AN #BJ
,LETTUCE1 ALL V>IETIES3 LESS ?AN #BJ
,MU%ROOMS1 ALL V>IETIES3 LESS ?AN #BJ
,OKRA3 LESS ?AN #BJ
,P1NUTS3 LESS ?AN #BJ
,PEPP]S1 ALL V>IETIES3 LESS ?AN #BJ
                                  #ADI
,GRE5 B1NS3 LESS ?AN #BJ          #ABE
,SN[ P1S3 LESS ?AN #BJ
,SPA<ETTI SQUA%3 LESS ?AN #BJ
,"Y SUMM] SQUA%3 LESS ?AN #BJ
,WAT]CRESS3 LESS ?AN #BJ
,WAX B1NS3 LESS ?AN #BJ
,ZUC*9I3 LESS ?AN #BJ
,TOMATOES3 #BC
,DRI$ P1S3 #CB
,GRE5 P1S3 #FH
,SWEET CORN3 #GH
,PUMPK93 #AJG
----------------------------------#ABF
      ,,IS ,,X ,,DIABETES ,,YET8
 
  ,I SEE AN AW;L LOT ( P )! 3DI;N
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  ,I SEE !M 9 MY EXAM9+ ROOM1 ( C\RSE1
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A R.D$1 PROTRUD+ WAI/L9E1 (T5    A#ABF
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LEGS4
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GUT1 A POT-
----------------------------------#ABG
BELLY4 ,B 6ME X'S A S]I\S W>N+ (
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DEVELOP$ DIABETES LATE 9 LIFE1    #AEA
(T5 9 _! SEV5TIES OR EI<TIES4    A#ABG
8,B X 0 J ,8*EMICAL0' DIABETES10 !
PATI5T W ASSURE ME1 US+ AN \TDAT$ T]M4
8,HE DIDN'T EV5 TAKE 9SUL9 = X40
,"S"TS !Y'LL REF] 6X Z 8SUG>0
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FUTURE HE>T ATTACK OR /ROKE4 ,!
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----------------------------------#ABH
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X'S AL BE5 CALL$ 9SUL9           A#ABH
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,C5TRAL OBES;Y
,HI< TRIGLYC]IDES
----------------------------------#ABI
 
,6: ,I WD ADD3                    #AEC
                                 A#ABI
,SMALL ,,LDL 7BAD *OLE/]OL7 "PICLES
 
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QUANTITIES Y W 2COME DIZZY1      B#ABI
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  ,IMAG9E T EA* CELL 9 YR BODY HAS A
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FITS4 ,IF !
----------------------------------#ACJ
CELLS REMA9 LOCK$1 ! SUG>S C'T 5T]1 &
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>E DESIGN$ 6/ORE EXCESS 5]GY 7: WE
CALL CALORIES7 =A V GD R1SON4 ,= MO/ (
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! EXTREMITIES LI!
----------------------------------#ACA
& MUSCUL>1 = EASE ( MANUAL LABOR &1
ESPECI,Y1 FLI<T4 ,ADV.ED CIVILIZ,N HAS
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! FAT CELLS !MVS GET FAT4 ,T'S :Y 9
OV]WEI<T P ! 9SUL9 HAS TR\# ATTA*+ 6!
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RESULT1 ! ORGAN PRODUCES TOO LL
----------------------------------#ACB
9SUL9 6D ! JOB ( GETT+ SUG>S & FATS F
! BLOOD/R1M 96! PROP] TISSUES4 ,X'S AN
9CURA# 41SE AT ? PO9T & C 2 TR1T$ ONLY
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9JEC;NS4 ,T'S :Y EAT+ C>E;LLY    A#ACB
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JOB4 ,S ! BLOOD SUG> LEVEL       B#ACB
DOESN'T DROP Z QKLY Z X %D1 PROMPT+ YR
PANCR1S TO
----------------------------------#ACC
PUMP \ EV5 M 9SUL9 9 ORD] 6UNLOCK YR
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CELLS REMA9S M OR LESS 3/ANT1 B EA*
CELL 9CR1SES 9 SIZE4 ,9 O!R ^WS1 ! FAT
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RISE HI<] ?AN !Y
----------------------------------#ACD
%D4 ,! 9SUL9 KEY TAKES L;G] 6OP5 !
LOCK4
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ORGAN EMITS H>M;L "PICLES T DEPOSIT
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PROFILE1 : W "S"D
----------------------------------#ACE
ALM C]TA9LY CURTAIL YR GD H1L?1 &
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= U4 ,UNTIL Q REC5TLY WE DID N
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MON?S & "S"TS YE>S6
  ,WE DIDN'T REQUIRE L>GE 9FU.NS (
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/&S & 3V5I;E /ORE COOL]S & ,SLURPEES &
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  ,EV5 ! IMPULSE T[>D H1L?Y EAT+ BR"\
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  ,I R1LIZE T ,I'M DESCRIB+ M ?AN ANY
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       ,,MY ,,S\? ,,B1* ,,DIET
 
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  ,X RUNS 9 MY FAMILY4 ,ON MY "M'S
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FAIRLY ?9 MO/ ( MY "Y] YE>S4 ,B AF ,I
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  ,I 0 N"E A BR1KFA/ P]SON4 ,WASN'T A
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2 HAMBURG]S4 ,:AT"E ! GIRLS 7 ORD]+4
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  ,AF T ,I DIDN'T EAT AG UNTIL D9N]4
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WASN'T A BIG SODA DR9K]4 ,I 0 N"E RE,Y
T ?IR/Y--T 0 ANO!R PRO#M4        A#ACI
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9 ! KIT*54 ,?REW X ALL \4 ,I TOLD MY
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  ,! F/ "D WASN'T BAD4 ,I FELT1 L1 ,I
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#EJ P.DS4 ,AF T1 ,I 2GAN 69CORPORATE M
FRUITS & VEGETA#S 96MY DIET1 & "S
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/AY$ AWAY F HAV+ EV5 A LL BIT ( C]1L
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G \1 ,I ONLY G 6RE/AURANTS ": ,I "K ,I
C EAT ! FOOD4 ,I'M N GO+ 6KILL   A#ADA
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"K BETT]4 ,I'LL G 6A ,*9ESE RE/AURANT
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,I'LL EAT MUSSELS1 CRAB LEGS1 %RIMP4
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  ,& ,I DON'T G 6ANY FA/-FOOD PLACES
AT ALL ANY M1 2C "!'S RE,Y NO?+ ,I C
H4 ,MY ONLY BIG TR1T1 ONCE A MON?--,I
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  ,N[ ,I EV5 TRY 6EAT BR1KFA/4 ,I'LL H
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MON?S4
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,I 0 BACK HOME 9 ,P5NSYLVANIA = #C
WEEKS1 & ,I W5T 6A W$D+1 A BIR?"D "PY1
& ,?ANKSGIV+--& ,I DIDN'T GA9 ANY?+4
,AT MY NEPHEW'S W$D+ ,I _H ! SALMON1
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! TURKEY & /U6+ & POTATOES & ALL T4
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SAW !M ,I _H LO/ #CJ M4 ,0! "T ( MY
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LOOK NO DI6]5T ?AN #BE1 #CJ YE>S AGO40
,I GAVE HM ! BI7E/ KISS4 ,I'M / H1VY1
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GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
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OR1 WOR/ ( ALL1 BE]4
  ,= DESS]T1 DON'T 2 TOO H>D ON YRF4
,IF Y EAT \ F\R "TS A WEEK Y NE$ 6SAY
NO MO/ (! "T2 B IF X FEELS L A SPECIAL
EV5T1 MAKE ! MO/ ( X4 ,IF FRE% FRUIT
WD D ! TRICK1 H T4 ,IF FRUIT ) ICE
CR1M IS :AT Y NE$1 T'S F9E1 TOO4 ,Y C
ASK = !M 9 SEP>ATE DI%ES & MAKE YR [N
DESS]T1 US+ #C T1SPOONS ( ICE CR1M
TOPP$ 0! FRE% FRUIT4 ,IF ONLY ! MO/
DECAD5T *OCOLATE CAKE W SU6ICE1 G AH1D
& ORD] X--AL;G ) 5 =KS = "EY"O AT !
TA#4 ,H ?REE BITES ONLY & EAT !M Z
SL[LY Z POSSI#4 ,!N S5D ! RE/ AWAY )!
F/ PASS+ BUSBOY4 ,TRY
 
 
? EXP]I;T AT HOME3 ,H ?REE        #AEJ
BITES ( ANY DESS]T1 !N /OP & PUT ! RE/
ASIDE =A FEW M9UTES4 ,Y'LL SEE T X 0 J
Z SATISFY+ Z EAT+ ! :OLE ?+4 ,& Y'LL /
RESPECT YRF 9 ! MORN+4
  ,( C\RSE1 ALL ? PRESUPPOSES T Y'RE
EAT+ 9 A NORMAL1 SIT-D[N RE/AURANT4 ,B
! FACT IS T MO/ ,AM]ICAN D9+ \ ^! "DS
IS D"O 9 FA/-FOOD PLACES4 ,X'S H>D
6?9K ( ANY /RATEGY T MI<T ACTU,Y HELP
T SITU,N4 ,"EY?+ SEEMS 63SPIRE 6DELIV]
! WOR/ M1L POSSI#1 AT L1/ F \R
P]SPECTIVE4
  ,/>T 0ELIM9AT+ ALL ! MA9 ATTRAC;NS4
,NO BURG]S 7TOO _M SATURAT$ FATS 9 !
M1T &! COOK+ OIL1 TOO _M C>BS 9 !
BUN74 ,NO FI%1 EI1 S9CE ! BR1D+ &!
COOK+ ME?OD MAKE X EV5 M FATT5+ ?AN !
BURG]4 ,NO FRIES 7! WOR/ "P (! M1L F !
GLYCEMIC 9DEX PO9T ( VIEW1 BO? !
POTATOES &! KET*UP74 ,NO SODA1 : IS
PURE SUG> RU%4 ,LOOK AT H[ FA/-FOOD
RE/AURANTS EMPHASIZE _! WOR/ F>E--EV5
! (F] TO 8SUP]SIZE0 IS SIMPLY A WAY
6SELL Y EXCESSIVE AM.TS (!        #AGI
*1PE/ "P (! M1L1 ! SODA &        A#AEJ
FRIES4 ,! EMPHASIS 9 FA/ FOOD IS ON
BIG1 SWEET1 FAT1 & .FA/--"EY?+ T HAS
MADE OBES;Y S* A PRO#M 9 ,AM]ICA TD4
  ,IF Y C VISIT A FA/-FOOD RE/AURANT &
LIMIT YRF 6SALAD 7) OIL & V9EG> 9/1D (
----------------------------------#AEA
ANY O!R DRESS+7 & PLA9 GRILL$ *ICK5
BR1/ 7IN ! PLACES T S]VE X71 A3OMPANI$
0WAT] OR C(FEE1 Y C D ALL "R4 ,*ICK5
NU7ETS OR FRI$ *ICK5 >E BAD NEWS4 ,L !
FI%1 !Y'RE A LOT ( DEEP-FRI$ BR1D OV]
A LL M1T1 ALL ( : HAS BE5 COOK$ 9 A
TRANS FATTY SUB/.E4 ,O!RWISE1 Y C'T
RE,Y EAT AT ^! PLACES & FOLL[ ANY SORT
( H1L?;L DIET4 ,T'S NO SURPRISE1 IS X8
77777777777777777777777777777777777777
       ,,MY ,,S\? ,,B1* ,,DIET
 
  ,,JUDI? ,W43 ..,I W5T D[N ?REE DRESS
SIZES1 & MY *OLE/]OL IS D[N1 .TOO4
,I'VE _H HI< BLOOD PRESSURE & ANG9A =
_M YE>S1 & HE>T TR\# RUNS 9 MY FAMILY4
,I _H A TRIPLE BYPASS 9 #AIIJ1 & ,I 0
! BABY 9 ! C>DIAC W>D4 ,MY "M _H ALR
_H "O1 & MY SI/] _H "O1 TOO4     A#AEA
,A FEW YE>S AGO ,I NE$$ A NEW
C>DIOLOGI/ & ,I W5T 6,DR4 ,AGAT/ON4 ,!
F/ ?+ HE TOLD ME 0 T ,I _H 6LOSE
WEI<T1 & S9CE ,I WEI<$ #AGB AT T "T ,I
KNEW HE 0 "R4 ,HE DIDN'T TELL ME ANY?+
,I DIDN'T "K4 ,B HE GAVE ME ! 9SPIR,N
& HE SU7E/$ ? DIET4
  ,I CUT \ ALL (! C>BS T ,I 0 SUPPOS$
6CUT \1 &! SUG>1 TOO4 ,!Y
----------------------------------#AEB
TOLD ME N 6BUY NO-FAT1 2C T J M1NT !
FOODS 7 HI<] 9 SUG>S4 ,B ,I DID BUY
#B@3P MILK & L[-FAT *EESES4 ,2F ,I W5T
ON ! DIET1 ,I N"E ATE BR1KFA/4 ,B ,I
WD SNACK 9 ! EV5+4 ,I N"E SNACK$ ON
SWEETS2 X 0 ALW FRUIT OR PRETZELS4 ,I
ALW ATE BAK$ POTATOES1 B N"E ) BUTT]1
2C ,I ?"\ POTATOES 7 ALL "R4 ,I'D H
FR5* FRIES :5"E ,I WANT$4 ,( C\RSE1 ,I
_H A ROLL ) MY HAMBURG]4 ,I 0 TRY+
6EAT S5SIBLY1 B ,I WASN'T RE,Y KILL+
MYF AT X4 ,& SL[LY B SURELY1 ,I GA9$ A
LOT ( WEI<T4 ,I 0 9 A PANIC :5 ,I />T$
! DIET1 2C ,I _H N"E LOOK$ T      #AHA
BIG 9 MY LIFE4 ,N"E4             A#AEB
  ,ONCE ,I GOT "? ! /RICT PHASE1 ,I
2GAN A4+ BACK "S C>BS4 ,B N _M4 ,I
DON'T TRU/ C>BS4 ,I'LL EAT :OLE :1T
PA/A1 B J A SMALL AM.T4 ,BR[N RICE1
TOO4 ,T'S AB X4 ,*E]IOS4 ,NO POTATOES
AT ALL--ONLY SWEET POTATOES4 ,I BAKE
!M4 ,I WON'T EAT A :OLE POTATO1 ?\<--
HALF4 ,SUG>-FREE JAMS OR JELLIES1 IF
NEC1 B ,I DON'T H A SWEET TOO?1 S ,I'M
LUCKY4 ,:5 ,I A4$ ! C>BS BACK1 ,I /
KEPT LOS+ WEI<T4 ,I W N[1 O3A.N,Y1 H A
S&WI* MADE )
----------------------------------#AEC
/"O-GR.D :OLE :1T BR1D--?9-SLIC$1 IF
,I C GET X4
  ,I LO/ #CJ P.DS OV] ! C\RSE ( MAYBE
#F MON?S1 & #C YE>S LAT] ,I'VE KEPT X
ALL (F4 ,I W5T D[N ?REE DRESS SIZES1 &
MY *OLE/]OL IS D[N1 TOO4 ,MY HUSB& SD
X'S ! MO/ EXP5SIVE DIET ,I "E W5T ON1
2C ,I _H 6?R[ \ ALL MY CLO!S & />T
OV]4 ,I'M AN ATTORNEY1 S ,I H A V
EXP5SIVE BUSI;S W>DROBE4 ,& WE G 6A
LOT ( NI<T"T FUNC;NS1 TOO4 ,I LOVE X4
,I F9,Y H A GRT EXCUSE =A :OLE   A#AEC
NEW W>DROBE N[4
GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
 
         ,,5D ,,( ,,VOLUME ,I
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
                                  #AHC