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The Low Carb 
Luxury Newsletter: Volume II / Number 12: June 29, 2001
Issue Date:
June 29, 2001

Back to Main Newsletter
In this issue:
  1. Welcome
  2. Lora's Column"A Whiff of Success; A Scent of Failure..."
  3. Richard's Corner"Hope Springs Eternal..."
  4. Recipes!"Crock pot Recipes!"
  5. Stuart's "Rant""Two Weeks' Menus"
  6. Letters"What Happened to Liquid Splenda?"
We want to welcome L-O-T-S of new subscribers!
The latest news reports from ABC and NBC on the value of low-carbing in concert with the results from a new Harvard Study, have brought us a deluge of new sign-ups, and new visitors to the site.

This is the social and societal shift (paradigm) we've been expecting to hit. And we couldn't be more excited about it!

If you haven't seen the news, please visit our "In The News" page.

But for now... on with the newsletter!

     "A Whiff of Success; A Scent of Failure..."

Have you ever stopped to think how great an impact your sense of smell has on not only your emotions, but your diet success?

Don't underestimate its effects.

But can it help, or can it hurt? Well, the rather cryptic answer is that it depends on the scent and it depends on the person.

Demeter Sugar Cookie Several weeks ago, I discovered a terrific little line of spray colognes by Demeter® called "Pick Me Up" sprays. Those of you already familiar with them will know that they offer an extensive array of off-the-norm fragrances from the very odd (Funeral Home, Pruning Shears, Dirt) through the ethereal (Snow, Grass, Ocean, Rain), to the tasty (Angel Food, Graham Cracker, Peach, Birthday Cake, Brownie.) This barely scratches the surface of all they have to offer.

I — being a carb addict — snapped up 4 bottles: Graham Cracker, Cinnamon Bun, Sugar Cookie, and for good measure, Honeysuckle. I had to know how these scents would "affect" me.

They're very true and accurate to their designations. Sugar Cookie truly has the fresh from the oven, sweet scent of Grandma's kitchen. And the Grahams offered up the satisfaction of a bowl of Honey Grahams and milk.

But the question was — did they make me crave these things? Remarkably, they didn't. Instead, they seemed to "take the place" of the carby-sugary reality and made me feel cozy and decadent. The fragrances stay potent on your skin for an average of 15 to 30 minutes, and on your clothing about twice as long.

The next step was to recruit some volunteers to determine how it affected other low-carbers. So I went to our trusty group and ask who'd be willing to take them out for a spin. I'd feared I was an anomaly. I got ten other people to use the food scents for a few days...

Our rather unscientific results were, that exactly half felt the same satisfying feeling I did. Yet the other half craved these sweet treats like crazy when they wore these scents!

A huge industry is built around our primitive and emotional connections to scent. Every commercial fragrance has a function; some indicate product benefits, while others promise romantic benefits. But everyone's different, and here lies the key.

The smell of a sizzling steak on the grill can make a man salivate while it makes his pregnant wife nauseous. An infant as young as two days old can identify his mother by her scent. People who lose their sense of smell often become depressed. Clearly, the sense of smell has a powerful effect on human thought and behavior.

How and why does it work? The key is a mixture of biological response, psychology, and memory. The limbic system is the most primitive part of our brain and the seat of immediate emotions. Certain odors elicit elemental emotional reactions because some fingers of the olfactory bulb dip directly into the limbic system. Smell, more than any other sense, is a straight line to feelings of happiness, satisfaction, hunger, warmth, fear, nostalgia, and everything in between.

The chemistry involved in odors can be a significant signal to the human animal. Just about every object emits odor molecules that float through the air. These molecules have particular shapes that perfectly match receptors randomly scattered throughout the mucus membranes of our nasal passages. Each receptor is connected to a nerve cell. When a molecule plugs into a receptor, it alters the shape of the nerve cell and sends a signal to the olfactory bulbs at the base of the brain. The olfactory bulbs act like a switching station; various smell impulses are combined, refined, interpreted, and sent along to the limbic system of the brain where the smell is recognized. There is no specific receptor for, say, pizza, but the olfactory bulbs are able to weave together the hundreds of odor molecules drifting off a pizza and come up with a coherent mental image of a steaming pie.

The mind has a strong memory for important smells that remind us of good or bad times, and these associations make up each individual's personal smell palate. Childhood scent memories can be especially strong. For many of us, the aroma of freshly baked chocolate-chip cookies is connected forever in the limbic system with contentment. Our mother's perfume is often lodged there, too. My friend maintains that she married her husband because he smelled exactly like her favorite plastic doll from her childhood.

Scent is also an incredible trigger for memory and alertness. The University of Tennessee found that when students study while smelling a certain scent, then take a test while enjoying that same aroma, they perform better. Some of the more thought provoking scents they determined to be grapefruit, peppermint and basil.

(Of interest as a side-note to low-carbers, the study included the note that students ingesting sugar or aspartame before a test did significantly poorer.)

Researchers at Yale University have shown that the smell of spiced apples can ward off a panic attack in some people and reduce stress levels. At the Sloan-Kettering Cancer Center in New York City, technicians are so convinced that scent has an effect on mood that they use sweet-smelling vanilla fragrance to relax people during some medical tests. And despite the fragrance industry's best aphrodisiac efforts, a study of perfumes revealed that the control scent, fresh cinnamon buns, was the only odor to induce sexual arousal in a sample of male medical students.

So it's clear that odors can affect our attitudes and our actions. As people adhering to a dietary regime that runs counter to a culture deluged with sugar, you'll want to determine which category you fit in — would a Devils Food scent make you crave it, or satisfy that craving with a rich, chocolaty goodness without any carbs or calories — an instant transportation to the comfort zone?

If you fall into the later category, remember that other scents may work to your advantage. For instance, one of our volunteers who couldn't handle the sugary food scents determined that several other scents caused thoughts of food to vanish — the scents of "Glue", "Laundromat", "Dandelion", "Paint", and "Saw Dust".

Scent can be a powerful tool in your journey of weight loss and the road to a healthier you. I'm an absolute believer now.


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  • Strawberry Shortcake (with real strawberry bits)!
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Hope Springs Eternal...

As I sit down to write my thoughts to all of you this week, I approach it with guarded optimism. You see, over the past several days, a number of high profile stories have made their way into America's living rooms with the message that low-carb might just be the ticket after all. (See the opening message in this issue for details.)

My hopes first began to take an upward swing when the now nearly-famous (in low-carb circles) article from Science Magazine on the sham of low-fat dieting debuted this past April. (If you have not read the article, visit our News page and check the entries for April.)

But after that big-slam, the attention died down and I never saw it get the showcase it deserved in a national televised forum. Once again, my hopes for America's light at the end of our tunnel faded a bit.

Then came the reports I mentioned at the start. Both ABC and NBC news were giving new credence and kudos to the success brought about by curtailing carbohydrates and sugars in ones' diets.

Well, they do manage to keep me on a roller coaster, don't they? You see, less than 24 hours after the NBC report, I am again watching NBC news (this time the local New York feed) and I wait to see their HealthBeat segment with medical and health expert Dr. Max Gomez.

Yes, it's that optimist in me again. I'm thinking perhaps he'll do a follow-up of some sort. They announce the subject: Women and Heart Attacks.. Okay, so I watch with trepidation to see how they'll be relating this to diet. Predictably (and disappointingly) they begin by saying the condition is caused by eating fat and end the report by saying it can be fixed by eating a diet high in carbohydrates, low in fat and cholesterol.

What? Wait a minute... only a week ago this very station quoted a report from the National Heart, Lung, and Blood Institute (NHLBI), that said that "high-carbohydrate diets could present problems for certain people at increased risk for heart attacks and other cardiovascular problems because they raise triglycerides, lower HDL ("good") cholesterol, render "bad" LDL-cholesterol more harmful by making the LDL particles smaller and heavier (thus more likely to harm arteries,) and increase the risk for high blood pressure."

Just the opposite of what he's now saying... If the latest report isn't right in front of them, health reporters go right back to the old mantras.

Then, as I sit there pondering this contradiction of reporting, they cut to commercial. Commercial number one: A little girl (adorable as can be of course) looks innocently up at her Daddy who's clutching a big yellow box of Cheerios in one arm and a bowl and spoon in the other. (He's leaning into the fridge to grab his milk.)

The tot asks, "Why are you eating my Cheerios?"

He explains to her (in simplistic terms — so the audience can't miss it, no doubt), "They help lower daddy's cholesterol and they're good for daddy's heart."

Cheerios box And they zero in on the box front that has a can't-miss-it banner declaring that Cheerios can reduce cholesterol levels. We next see him perched in front of his cereal bowl, the milk and orange juice sitting nearby and the sugar bowl to the side. He's about to consume a meal of nearly 90% carbohydrate that will send his blood sugar soaring, and will lower his cholesterol alright — his GOOD cholesterol. His triglycerides of course will go through the roof.

Okay, so it might still be awhile until America "gets it". But I purposefully go back to those recently released news stories and read over them again. It gives me a bit of a boost and brings me back to my guarded optimism.

As my wife always reminds me, all great journeys begin with a single step, so I look at the big picture, see the strides we've made just in the last 2 years, and realize, the momentum is indeed building.

Next issue, I'll be looking at who stands to lose in this shift, and who stands to win — and win big.


Low Carb Connoisseur
Low Carb Connoisseur — we put the Dash in Low–Carb!

Spice up your low carb meals with Emeril's Original Essence! The secret to good cooking is in the seasoning. Emeril's Original Essence is perfectly balanced, a blend of herbs and spices to complement meat or fowl, fish, veggies and pasta.

Bubba Back Bay Marinade has the exotic taste of Peaches and Bourbon! Put whatever Bubba brought home in a shallow pan, cover with marinade and refrigerate. Grill, baste and devour. Also makes one mean salad dressing.

Low Carb Connoisseur – we put the Dash in Low–!


      Crockpot Recipes

Joy Woodruff of New York sent us a terrific Crock pot recipe to share with all of you (thanks, Joy!) and also asked that we come up with more. Well, it so happens that I got a great new slow-cooker for Christmas (thanks, Laura!) and have been experimenting with low-carb recipes for it ever since. So the timing is great, and we KNOW you all live busy lives like we do, so a meal nearly ready when we come in the door is a pleasant thing indeed. First up is Joy's recipe. Enjoy!

Joy's Herb Chicken with Cream Sauce

  • 6-8 Chicken pieces (1 cut up chicken)
  • 2 cups Chicken stock
  • 1-2 Tablespoons Dried parsley
  • 1 teaspoon Tarragon
  • Salt to taste
  • Pepper to taste
  • Paprika
  • 3/4 cup Cream
  • 2-3 Tablespoons Arrowroot (to thicken) -
    (Juice amounts from chicken will vary a little)

Arrange chicken pieces in crock pot. Pour chicken stock over pieces. Sprinkle herbs, salt, pepper, over chicken, and dust last with paprika. Cook on high 6 hours. (Or adjust according to your schedule)

To serve: Remove chicken pieces from crock pot, and place on platter, being careful to keep the 'herb-side' up. Pour cream into stock/juices remaining in the pot. Dissolve arrowroot (I use some of the cream rather than water to desolve it, because it keeps the sauce more flavorful) and stir into juices. Make sure the pot is set to high. Place cover on pot and finish dinner preparations. By the time you're ready to sit down, the herb sauce should be thickened.

Serve chicken piece on plate with sauce over it. Fantastic used as herb gravy over "ketatoes", or on Keto pasta. This is really delicious, and just bursting with flavor. My family cannot believe I can lose weight eating this. [grin]

Joy Woodruff
Bolivar, NY

(We estimate this to serve 4 at about 2 carbs per serving.)

Mexican Pot Roast

  • 1 boneless beef chuck roast (3 – 3 1/2 lb.)
  • 2 Tablespoons light olive oil
  • 1 can Mexican-style tomatoes with liquid
  • 1 large can chopped green chilis
  • 1 pkg. dry taco seasoning mix
  • 2 teaspoons beef bouillon granules
  • 1 teaspoon Splenda

Brown roast in oil. Place into crock pot. Combine the remainder of ingredients and pour over roast in pot. Cook throughout the day — cook on low 9 hours, or on low for 5 hours and high for 2 hours — depending on what's best for your schedule.

If you wish to thicken sauce: Mix 1/4 cup water with 3 Tablespoons Arrowroot. Stir until smooth. Add to juices; stir until thickened.

Serve this with warmed La Tortilla low-carb tortillas.

Serves 6. 3.5 carbs per serving (not counting tortilla.)

Crock pot Chicken Cordon Bleu

  • 6 boneless, skinless chicken breasts
  • 6 slices Swiss cheese
  • 6 slices Canadian bacon or thinly sliced ham
  • 3 Tablespoons Arrowroot
  • 3 Tablespoons Oat Flour
  • 1/3 cup Parmesan cheese
  • salt
  • pepper
  • sage
  • 1 cup heavy cream
  • 3 Tablespoons unsalted butter
  • 1/2 cup chicken stock
  • Buttermilk for dipping (1/2 cup)
Pound breasts to 1/4" without making holes. Place one slice meat and cheese on each and roll, tucking in the ends, seal up with toothpicks.

Mix next six ingredients in a small bowl or on a plate.

Dip each roll into buttermilk; then roll all around in the cheese mixture, covering well.

Brown well in a skillet with a little oil. Transfer to crock pot. Add cream, butter, and chicken stock. Cook on high for one hour and low for 3 hours.

Serves 6. 2.5 carbs per serving.

Chinese Style Country Ribs

  • 1/4 cup Soy sauce
  • 1 clove garlic, crushed
  • 1/2 teaspoon onion powder
  • 1/4 cup Keto Orange Marmalade Fruit Spread
    OR 1/4 cup Steel's Splenda-sweetened Apricot jam
  • 4 lb Country style spareribs
  • 2 Tablespoons Steel's Sugarfree Ketchup

Combine soy sauce, marmalade, ketchup, onion powder, and garlic. Brush on both sides of the ribs. Place in a crock pot. Pour remaining sauce over all. Cover and cook on low for 8 - 10 hours.

Serves 6. 3.5 carbs per serving.

Interested in converting some of your "traditional" recipes to slow-cooker-friendly ones? It's difficult to give exact conversion information but here are some general guidelines:

Crock pots may vary but generally, the LOW setting is about 200 degrees F. and the HIGH setting is about 300 degrees F. One hour on HIGH is approximately equal to 2 to 2-1/2 hours on LOW. Most crock pot recipes recommend cooking 8-10 hours on LOW. Some recipes recommend the HIGH setting based on the nature and texture of the food. You will have to judge your recipe accordingly. For example, beef cuts will be better cooked on LOW for 8-10 hours to get a more tender texture, where chicken can be cooked on HIGH 2-1/2 to 3 hours.

Reduce the amount of liquid used in most oven recipes when using the LOW setting, since the crock pot retains all moisture that usually evaporates when cooking in the oven. Add liquids for sauces about an hour before done. You will normally end up with more liquid at the end of cooking times, not less. A general rule is to reduce liquids by half, unless rice or pasta is in the dish, and since you shouldn't be USING rice or pasta, this isn't likely to apply to you. [grin]

Spices may need to be reduced or increased. Whole herbs and spices increase their flavoring power in crock pot cooking while ground spices may have lost some flavor. Add ground spices during the last hour of cooking. Whole leaf and herbs will probably need to be reduced by half.

Sautéing vegetables (like onions, etc) is not necessary, (except for eggplant which should be parboiled or sautéed prior due to its strong flavor). Just add them to the pot with everything else. You may wish to reduce quantities of stronger vegetables since they will permeate the other foods in the crock pot with their full flavor.

For soups, add water only to cover ingredients. If thinner soup is desired, more liquid can be added at the end of the cooking time.


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Keep an eye on The Low Carb Dieter's Page ( for more exciting news for the low carb dieter over the next couple of weeks! Word has it that The Low Carb Chef will be introducing a "ready made" loaf of bread and flavored bagels (with true and certified carb counts). is THE source for the practical low carb dieter. Fast, efficient ordering is our trademark, with the best in customer service!

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Two Weeks' Menus

Okay, no "rant" this time... maybe this will be even better. Quite a lot of requests have come to Low Carb Luxury for a group of sample menus. There are several reasons we haven't done that up till now:
  • Everyone's tastes are different and the chances of you wanting to eat exactly what one of US chose to eat each day is pretty slim.
  • Many of us are on different plans and what might be appropriate for one, might not be for another.
  • Listed menus often depend on specific cooking styles or specific brands in order to achieve the exact carb counts indicated.
However, the requests have been so large that when I found I'd be off regular work schedule for 2 weeks, I decided that I'd keep track of just what I had to eat for each meal those two weeks. Note that I am basically on the Atkins plan and generally have between 20 and 40 carbs per day, with the average being 30 grams. I take off for fiber and count "effective" carb grams. Also, during this week, I made an effort to have exactly three meals (and occasionally a snack as well) so that this menu could be followed with a degree of success. If you want to use it as a guide, remember, you can mix-and-match things within a day (swap lunch with dinner, etc), but you can't "save" things for the next day or move a meal from one day to the next and expect the same carb counts for the day.

I drink diet soda (Splenda sweetened only), Iced Tea, or Ice Water with each meal, so I won't be listing my drink choice at each meal.

Soups, Desserts, and some other meals are made from recipes at the site and are made in larger batches and kept as servings for meals through a 1 or 2 week period. (See recipe references in listings.)

I made a point of eating well this week (no meal skipping; no skimping) and I used only recipes that can be found at the site to keep it easy.

And with these caveats, here are my 2 weeks' worth of meals as a Menu Plan:


      DAY 1

  • 3 Eggs, Scrambled w/Cheddar Cheese
  • 3 Strips Crisp Bacon
  • 1 1/8-Wedge Cantaloupe
  • Tuna Salad (mayo, tuna, Splenda-sweetened pickle relish)
    on one La Tortilla Low Carb Tortilla
  • Mushroom Soup
  • Hard Boiled Egg>
  • Rotisserie Chicken (from grocery deli)
  • Green Beans w/Butter and bacon
  • Tossed Salad w/Ranch

      DAY 2

  • Cheeseburger
  • 1/2 cup diced strawberries w/Splenda and cream
  • Macaroni & Cheese
  • Buttered Broccoli
  • Sugarfree Cheesecake
    (Heavenly Cheesecake brand from Low Carb Dieter's Page)

      DAY 3

  • 4 Waffles w/ zero carb syrup
    (I make the waffles up in batches on weekends and keep them in
    Ziploc bags to reheat)
  • 3 strips bacon
  • Sliced Roast Beef from the deli
  • Thin aged swiss cheese - 3 slices
  • 2 Slices Pepperoni Pizza w/cheese & Mushrooms
    (Crust made with Keto Pizza Crust Mix)
  • Sugarfree Cheesecake w/ DaVinci Cherry Syrup

      DAY 4

  • Hot bowl of "not/Cereal" (Expert Foods) made with 2 Tablespoons
    ground walnuts, sprinkle of Brown Sugar Twin & Splenda, and 1/2 cup cream
  • 1 Slice Eggnog Quick Bread toasted w/cream cheese
    (This bread freezes great and can be frozen in single baggies to toast
    one at a time.)
  • Bowl Vegetable Beef Soup
  • 10 Keto Chips dipped in Newman's Own Salsa

      DAY 5

  • 2 fried eggs (basted w/butter)
  • 2 slices Canadian bacon
  • Chef Salad w/turkey, ham, bacon strips with Blue Cheese Dressing
  • Salmon Patties w/Tartar Sauce
  • Cole Slaw
  • 1/2 cup diced strawberries w/Splenda and cream

      DAY 6

  • 2 Waffles (see recipe referenced above) spread w/cream cheese and butter, sprinkled with Splenda and pecan pieces. Topped with a drizzle of DaVinci Caramel syrup.
  • Turkey Burger w/grilled onion and melted swiss
  • Sliced Tomatoes w/Ranch dressing
  • Dish of Keto Chocolate Ice Cream w/whipped cream
  • Grilled filet of sole w/lemon butter
  • Baked Spinach (1/2 cup serving)
  • 1 cup cubes of cantaloupe

      DAY 7

  • 1/2 cup Cottage Cheese w/ 1/4 cup Keto Pineapple Preserves
  • Chicken Salad
  • Low Carb Chef Crackers (8 crackers)
  • Sugarfree cherry gelatin w/whipped cream


      DAY 8

  • Atkins Ready To Drink Vanilla Shake
  • 1 Low Carb Bran Muffin w/cream cheese
  • Chicken Wings (buttered, Bar-B-Q'ed, Fried)
  • Cole Slaw (see recipe referenced above)
  • Pineapple Protein Bar (see recipe referenced above)

      DAY 9

  • 1 slice toasted Irene's Spicy Vegetable Bread
  • 2 poached eggs
  • Fresh Peach slices
  • Grilled Chicken Salad (Wendy's)
  • 1 bag Just The Cheese Snacks (Nacho)

      DAY 10

  • 4 Waffles (see recipe referenced above) w/ zero carb syrup
  • 3 strips bacon

      DAY 11

  • 3-Egg Cheese Omelette
  • 2 Sausage Patties
  • Bacon Cheeseburger
  • Buttered Green Beans
  • Cheese Chips
  • Sugarfree lemon-lime gelatin

      DAY 12

  • Chicken Salad w/Cheese Chips

      DAY 13

  • Atkins Ready to Drink Strawberry Shake

      DAY 14

  • Keto Crisp Cereal w/ Half-n-Half
  • 2 Sausage Patties
  • Grilled Chicken Salad (Wendy's)
  • Nutty Fudge Bar (see recipe referenced above)
  • Pizza at Pizza Parlor (ate toppings only - 4 slices)
  • Sugarfree Cheesecake w/ DaVinci Cherry Syrup

As you can see, I ate well (and was a happy camper) for these two weeks and kept within my carb limits while still having three scrumptious meals a day plus a snack. And I wasn't short on desserts or rich foods either. By the way, during this 14-day period, I lost 4 pounds. ;)


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Dear Lora,
Can you help me find an online web store that's selling liquid Splenda? I used to buy it from Nature's Flavors and then from Synergy Diet (at least I think I did), but maybe I have forgotten where I got it and you could point me to it?

  Olympia Swift

Dear Olympia —

We've gotten countless letters about the lack of liquid sucralose/Splenda that used to be available online, so we want to take a minute to address that.

First, you should know that there is currently a worldwide shortage of liquid sucralose. An online source who filled us in on many of the details told us, "I have never seen a company mishandle a product introduction quite like McNeil. Brazil, New Zealand and Australia have been completely cut off and manufacturers in the U.S. are being forced to use the powdered version. It is my understanding that something happened to their new plant, which produces all of the Splenda for not only the U.S., but the world."

Many of you have noted that the Nature's Flavors Vanilla-infused sweetener disappeared from shopping sites (as well as from our Reviews.) Since we answer questions about it a lot, we'll take this opportunity to address this as well:

When Nature's Flavors first began marketing it, Johnson & Johnson / McNeil (Splenda's distributors) blocked them from doing so. It seems that J&J/McNeil has the exclusive right to market sucralose as a tabletop sweetener in the U.S. That's when Nature's Flavors first started adding a touch of vanilla. They thought this would keep it from being a simple marketing of sucralose. For a short while they seemed to stay under the radar and them bam — J&J/McNeil found out and blocked them again. They also barred other merchants from selling it and it was removed — almost overnight — from vendors' sites. We made our announcement at our site and removed the review.

At this point we all relied on buying REAL liquid Splenda from Synergy Diet. They import it from Brazil where it IS sold as a Liquid... at least until a few of weeks ago.

I'm not at liberty to disclose why, but now that source is gone as well. So now we are all left with nothing but pourable.

Before you say, "hey, there's the tablets!", (they can be crushed and used in many things, as they contain nearly zero carbs.) But in the last week or two we have seen all the vendors stop selling those as well, so while we have no official word yet, we expect it may be the long hand of J&J/McNeil.

Lastly, many of you have mentioned the fact that at one point they'd seen a promo for American (yellow label) liquid Splenda on both the site and on our site.

When the promo of its "coming soon status" was removed from the Splenda site and they could not (or would not) tell us why, we removed our promo as well. Why did they announce it and then mysteriously remove it? Why do they claim to have no plans for it in America when asked? Why do they claim no knowledge of any promo ever being at their site? We don't have the answers.

We'd all be buying it like crazy. What are they thinking?!

Thanks for all your letters, everyone! I get hundreds of letters each week and try to answer as many as I can.


Thanks for reading! Keep your suggestions and questions coming in — we always want to hear from you! Remember, we can't address every request and query, but the ones we hear about the most or offer the greater potential to help others will surely make their way here.


Contents Copyright (c) 2001 Low Carb Luxury. All rights reserved.  E-mail: Please do not reprint or republish this newsletter elsewhere. You may share the link with low-carb friends, but we encourage you to have them sign up for their own free subscription.

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