Issue Date: December 22, 2001

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In this issue: Welcome – New Features/Happy New Year! The Advice Lady Answers Your Questions Lora's Column – "Our Gift to You - Happy Holidays!" Cooking TLC with Karen Rysavy Recipes! – "Holiday Breads!" Richard's Corner – "A Puzzle for the New Year"

ith our last issue, we introduced the wonderful culinary talents of Karen Rysavy (author of "Truly Low Carb Cooking") who now writes a regular column in our newsletter. We've gotten great response from Karen's work. Thanks, Karen! And with THIS issue, we introduce our latest featured column: "The Advice Lady". See her new column (below) to learn more. On with the newsletter!

The Low Carb Connoisseur: Ready to Recommit to Low Carb? We're Here to Help!!  Low Carb Connoisseur will be with you every step of the way as you start your new low carb diet or recommit to your life long way of eating! Need a fresh perspective on Low Carbing or the latest Low Carb cookbook? Check out our fantastic selection of books - from the tried and true to the latest best seller! If you're doing the Atkins Plan you'll need a fresh supply of ketone strips. Our 100 count for $9.95 is a great deal! NEW! EstroLean Fat Burner Supreme contains natural phyto-estrogens which can help balance critical hormones - optimizing your ability to burn fat and stay lean as well as maintain a more positive emotional state. The new long awaited EAS Myoplex Low Carb Bars are here. Give yourself a healthy treat - high in protein and low in carbs.           Low Carb Connoisseur – we put the Dash in Low–Carb.com!

A well-known low-carber in the community answers your questions about everything from nutrition to family issues, stress, and heck — even your love life. She's been the "go to gal" for awhile now when people need a little advice. And who is she? Well, we're not telling. She remains anonymous so that she can better give very frank advice. She doesn't pull any punches. You can remain anonymous too if you want — Just think "Dear Abby" — you know, signing off like "Harried in the Workplace" or "Desperate for Carbs in Detroit". Send in your question to The Advice Lady at advicelady@lowcarbluxury.com. Dear Advice Lady, Can you tell me why a person can be successful and lose about 75 lbs. and then seem to go about sabotaging herself?! No weight has been gained back but no more is being lost either. And it is not because I don't know what to do? Signed, "Been there' doing that!" Dear Been There Doing That, You are human and you are not perfect. I do not know anyone who is low-carbing that has not faltered from time to time. However, you must ask yourself, what is driving you to do this? Are you stressed out in other areas of your life? Are you depressed for any reason? Whenever I go through periods of over eating or eating "bad stuff", i.e. high carb foods, I am usually trying to work through something totally unrelated to my weight loss battle. Examine your life and see if you can pin point what is triggering this "sabotage". I hope that this way of eating is truly a lifestyle for you. If it is, then you will come back to it and will be no worse for the wear. When you do come back to it, please do Induction for a week or so to rid your body of the toxins you are no doubt consuming during this Atkins hiatus. You will feel so much better and perhaps not want to jump ship again. Dear Advice Lady, Just wondering if I can use soy protein powder in place of whey protein powder? My store only carried soy. If so, would I use the same amount as called for whey? Thanks. Lauri Dear Lauri, To answer your question plainly and simply, yes, so long as the soy protein powder you use has no fillers and is less than 2 carbs per 1/3 cup. Dear Advice Lady, My doctor has told me that my cholesterol is a bit high and I need to watch my fat intake. I've been trying to keep my fat intake lower and still stay on a low carb diet, but it is much more difficult this way. Do you have any suggestions for me? Thanks- Low Carb & Low Fat—? Dear LC and LF, Oh my dear sweet misguided child! The whole premise of a low-carb diet is that you do not have to watch your fat intake in order to be healthy and lose weight. It is impossible to do a low-carb diet and a low-fat one simultaneously. You'd starve to death! If you follow the Atkins Diet correctly, your cholesterol will normalize. I have been low-carbing for a year and 3 months and my cholesterol is 170 and I have lost 65 pounds. I eat lots of fat! DOWN WITH LOW-FAT diets!!! Take my advice — read Dr. Atkins book again and learn WHY it works. Then follow it. When you go back to your Dr. and he asks you how your "diet" is going, tell him the truth. He may change his tune when he sees the progress you have made in getting those cholesterol numbers down! Dear Advice Lady, I started low carbing about 3 months ago and have lost 31 pounds and am feeling better, but I have a whole lot to lose - I am 327 lbs. My boyfriend (also large) will not go on this plan with me and keeps trying to offer me sweets and fries and things like that. He says he "forgets" I can't have them, but without support, I am beginning to fear I can't do this. Is there some realistic way I can get him to understand what this means to me? What am I doing wrong? Feeling Alone in North Dakota Dear Feeling Alone, I understand totally how you feel. It is hard to be strong when people are pushing "goodies" at you right and left. You need to sit your boyfriend down and tell him what's what! If he loves you and cares about your health (and his to for that matter) he will stop "forgetting" that you are on this diet and will come to understand that this is your way of eating now. Be strong and firm. You are doing this for yourself. You will feel so proud of your self when you turn the other way at the "bad stuff" he is peddling at you and can step on the scale the next morning and be another pound lighter!

We at The Low Carb Dieter's Page (www.LowCarbDieters.com) would like to take this opportunity to wish each of our Low Carb friends a happy holiday season! Wanda and I would like to thank you for your support over the three years we have been in business. It has been a GREAT three years that have seen many exciting changes to the low carb industry that have made our way of life so much easier to maintain. Thank you for allowing Wanda and I to play a small part in your success toward your weight loss goals! We are pleased to announce the fourth printing of our popular cookbook, "The Skinny on Low Carb Cooking". With over 400 recipes and over 3000 books sold, it has proven very popular in low carb circles. As our gift to you, we will offer 10% off of any order placed with our site through 1/04/02 by using the coupon "Lora" in our shopping cart. Thank you once again for a FANTASTIC three years and we look forward to serving your low carb need in the future.                                               Brett and Wanda                                     http://www.LowCarbDieters.com                         Designed with the practical low carb dieter in mind!

"Our Gift to You – Happy Holidays!" We are only a few days away from Christmas, and we want to wish each and every one of you a wonderful Holiday. As we head into the New Year, I wanted to do something special for all of you. You've surely been a part of our extended family, so I wanted to give each of you a gift. Well, to buy over 12,000 gifts would be a little more than I could afford in my lifetime, so I decided to give you the gift of motivation, inspiration, and support for 2002... I've created something that I hope will offer a little encouragement as you need it — right on your desktop. Click here to receive our gift to you. Please visit and download soon. This page will be available for a limited time. S E A S O N ' S    G R E E T I N G S !

NEW! KETO OATMEAL CRUNCH BARS! Ideal for all low carb/high protein lifestyles.

New crispy soy nuggets make new Keto Oatmeal Crunch Bars "sing" with glee! Our delicious, crunchy oatmeal raisin bars swim in luscious sea of maple/butter flavor tones - a real treat you have to taste to believe! Try our 4 delicious flavors - Chocolate Peanut Butter Cup, Oatmeal Raisin Crunch, Carmel Nut Crunch and Strawberry! 2-3 g effective carbs per bar! A whopping 24 g of protein per bar! Fight carb and sweet cravings with glutamine, taurine and whey peptides! Only bars with no stomach-bloating, laxative-effect sugar alcohols which have hidden carbs (maltitol, lactitol and xylitol)! 12 2.3 oz. nutrition bars (Net Wt. 27.5 oz.) Reg. $35.88 NOW $21.53! Buy direct online or call 1-800-542-3230.   Or for a store near you visit ketofoods.com.

Breakfast seems to be a challenge for many low carbers. The following cereal would make a great last-minute gift for any health-conscious individual - just package it up in a pretty twist of wrapping paper lined with plastic wrap and add some ribbon. It costs only pennies per serving, unlike the expensive pre-mades, and it will go a long way towards alleviating the "breakfast rut" that many of us seem to fall into. TRULY LOW CARB HOT CEREAL 1 cup flaxmeal (240 ml - ground flax seeds, regular or golden) 1 cup protein powder (240 ml - I use vanilla EAS simply whey powder) 1/2 cup wheat bran (120 ml) 1/4 cup oat bran (60 ml) 1/2 cup raw almonds, coarsely ground (120 ml) 1/4 cup raw unsalted sunflower kernels, coarsely ground (60 ml) A small coffee grinder or food processor works great for grinding nuts and seeds. To prepare one serving, simply place 1/4 cup of the mix in a very tall, microwavable bowl - or use a saucepan on the stovetop (You need a "tall" container to avoid boil-overs). Add 1/2 cup of water (you may substitute part of the water with sugar free syrup, in any flavor desired.) Bring to a boil, stirring, and continue to boil and stir for at least two minutes, to thicken. You may add cream or yogurt or additional syrups or low carb jams over the top, you can substitute other nuts or seeds with good results (keep the flax seeds though, as they provide the thickening power), you can add cinnamon, pumpkin puree, other flavoring extracts - vary this basic recipe to suit YOU and you need never pine for oatmeal again! 14 servings: 150 calories, 10g fat, 7g carb, 4 g fiber, 9 g protein, each A Printable recipe card with photo is available here. If you enjoy these recipes, please consider buying my cookbook, Cooking TLC: Truly Low Carb Cooking, Volume 1 - and prepare yourself for a thinner, healthier you in 2002. Order securely online or just help yourself to the many sample recipes and tips available for free at http://www.trulylowcarb.com. This is another breakfast favorite at my house. I formulated this recipe using TLC Bake Mix, but other low carb bake mixes work just fine, too. In fact, many people have written to thank me for giving them a recipe that they could utilize to "use up" certain yucky-and-to-remain-nameless bake mixes.. This recipe freezes and reheats very well, so I usually make two at a time. TRULY LOW CARB IMPOSSIBLE BREAKFAST PIE 10 oz. frozen spinach, thawed (280 ml) 8 slices cooked bacon, crumbled (1.5 oz, 40g) 1 cup sour cream (240 ml) 1 cup cottage cheese (240 ml) 1/2 cup TLC Bake Mix (120 ml) 1/4 cup melted butter (60 ml) 2 eggs 1 tomato 1/4 cup Parmesan cheese (60 ml) Preheat oven to 350 degrees F (180 C). Grease pie plate. Squeeze all water out of spinach, then separate and scatter in the bottom of the pie pan. Cover with layer of crumbled bacon. Mix sour cream, cottage cheese, butter, bake mix, and eggs. Pour into pie plate. Slice tomato very thin and lay on top. Sprinkle with Parmesan. Bake for 35 minutes, until golden brown. Filling should be soft, but not watery. 8 servings: 406 calories, 32g fat, 7g carb, 2 g fiber, 22g protein, each A Printable recipe card with photo is available here.

New This Week at CarbSmart.com       Please visit us at: http://www.carbsmart.com/lcl

• Daskalides Sugar Free Belgian Chocolates: Why have a flavored chocolate bar when you can have a gourmet, sugar free, cream filled chocolate bar with less than 1 gram of carbohydrates per serving (6 servings per bar). Daskalides Belgian Chocolates are made with only the finest ingredients in Gent Belgium. This is no ordinary line of sugar free chocolates. These are gourmet, sugar free milk or dark chocolate bars filled with some of the best cream fillings available.: Solid Dark Chocolate Bar Dark/Raspberry Cream Filled Chocolate Bar Dark/Coconut Praline Filled Chocolate Bar Dark/Amaretto Cream Filled Chocolate Bar Milk/Hazelnut Puree Filled Chocolate Bar Milk/Coffee Ganache Filled Chocolate Bar $2.49 each or mix and match a box of 30 for $71.70! • Original Wheat Racquet Chips The original wheat chip! The crunchy, great tasting healthier snack. Natural No Sugar No Cholesterol No Artificial Color 4 Grams of Carbs per Serving A unique wheat chip and new snacking experience. A delicious breakthrough for the ultra snackers who want sugar free, color free, cholesterol free, and guilt free but not taste free in their diet. Wheat Racquet Chips delivers a natural, crunchy, satisfying taste in its original flavor. List Price: $2.99 Our Price: $2.75 per bag • Lean Protein Snack Bites With only 1-2g carbs per 1oz. serving, Lean Protein Bites satisfies your sweet craving without the unwanted carbs and sugar. Plus, each 1 oz. package delivers 14-16g of high quality soy and whey protein and a delicious, sweet crunch. Milk Chocolate White Chocolate Peanut Butter List Price: $2.49 Our Price: $1.99 each or 3 for $5.25 Please visit us at: http://www.carbsmart.com/lcl

Holiday Breads! Our last "holiday" recipes for the season are for our two most requested dessert breads that are lovely to serve for Christmas Eve, or New Years gatherings. (Or just make 'em for yourself!) Here are two rich, dense, holiday-flavored quick breads! They're heavenly warm with fresh creamy butter! Downeast Maine Pumpkin Bread "This a great old Maine recipe, moist and spicy. The bread actually tastes even better the day after it is baked." 1 (15 ounce) can pumpkin puree 4 eggs 1 cup light olive oil 1/2 cup water 20 drops liquid sweetener 2 cups Splenda 1 1/2 cups Vital Wheat Gluten flour 1 cup whey protein powder 1 cup oat flour 2 teaspoons baking soda 1 1/2 teaspoons salt 1 teaspoon ground cinnamon 1 teaspoon ground nutmeg 1/2 teaspoon ground cloves 1/4 teaspoon ground ginger Beat eggs. Add water, oil, liquid sweetener and pumpkin and beat well. Sift together all flours, baking soda, salt and spices in a separate bowl. Add Splenda to pumpkin mixture and mix very well. Pour into greased and floured pans and bake for about 50 minutes in a preheated 350°F oven. Breads are done when toothpick inserted in center comes out clean. Makes 3 loaves - slice into 12 slices per loaf. Each loaf contains 46 grams of carbs — 3.8 carbs per slice. Eggnog Quick Bread This cake gets better with age. It tastes like Christmas! Makes 1 - 9 x 5 inch loaf. 2 eggs 1 cup sugar free eggnog * 2 teaspoons rum flavored extract 1 1/4 cups Vital Wheat Gluten flour 3/4 cup oat flour 1/4 cup soy flour 1/2 teaspoon salt 1 cup Splenda 1/2 cup butter, melted 1 teaspoon vanilla extract 2 teaspoons baking powder 1/4 teaspoon ground nutmeg Preheat oven to 350°F. Grease bottom only of a 9 x 5 inch loaf pan, or three 5 3/4 x 3 1/4 inch loaf pans. Beat eggs in large bowl. Blend in Splenda, eggnog, butter, rum extract, and vanilla. Stir together flours, baking powder, salt, and nutmeg. Mix into eggnog mixture; stir to just moisten dry ingredients. Pour batter into prepared pan or pans. Bake bread in large pan for 40 to 60 minutes, or until a tester inserted in the center comes out clean. Breads baked in the smaller pans require 35 to 40 minutes. Cool 10 minutes, and then remove bread from pan. Cool completely. Wrap tightly, and store in the refrigerator. If making large loaf, cut into 16 slices for 5 carbs per slice. * For Sugar Free Eggnog: Use our recipe here, or your own favorite...

Greenbeanz Low Carb Superstores has been around for over 2 years now, but this is only our second Low Carb Luxury Newsletter. In case you haven't been to our website before, I invite you to stop in for a visit! All of the staff here are on a low carb program, so we're always happy to give advice and let you know our opinions of the products we carry. (None of the products we sell contain Aspartame.) In case you haven't tried the new Lean Protein Bites yet, you are in for a treat! Not only do these taste good, but they're loaded with protein, with 14-16 grams per package. Check them out! If you like chewy caramels, peanut brittle, or coconut nut brittles, you can now get Judy's Sugar-Free Candies from Greenbeanz Low Carb Superstores. Judy's Candies makes some of the best tasting candy (they make both high carb and low carb versions, but of course we sell only the low carb versions) and we think that the low carb version tastes just as good as the real thing!                                   They're on sale right now for $5.99!                                                                   Our specials this week: Ultimate Low Carb 2 Bars (Smores, French Vanilla Etc) only $1.69! All Atkins powdered Shake mixes only $16.99! All Atkins Bars $1.79 each. Atkins Blueberry Muffin mix: This mix makes the best low carb muffins I've found. Get them hot out of the oven smothered with melted butter, and they taste pretty close to the real thing! Each muffin has only 3 grams effective carb count and 6 grams of protein. One 12 ounce pkg makes 18 muffins and they're on sale for only $5.99!                                                  Greenbeanz                                                  925-244-1000                                    18080 San Ramon Valley Blvd #104                                              San Ramon, Ca 94583                                         http://www.greenbeanz.com

A Puzzle for the New Year! Almost Christmas, all the presents are wrapped, and I've been sitting here reading our deluge of Holiday Cards. The award for most appropriate (and most hilarious) one goes to our card from Paul at Greenbeanz Low Carb Superstores. You HAVE to see it! With all the great response I got from my last little online puzzle, I've created "just one more" low carb "Kriss Kross" for our readers solving pleasure. As before, you can solve the puzzle online or print it out for offline solving. Please let me know if you have problems with the puzzle. (You need to have Java enabled in your browser in order to view the puzzle.) You can reach the puzzle by Clicking Here. Again, remember, you *need* to have Java enabled in your browser in order to view the puzzle. All My Best Holiday Wishes and Happy 2002!

Happy Holidays from Low Carb Chocolates!       I lost over 100 pounds on the low carb diet but it took me about seven years to do it! Why... because I didn't have these incredible low carb chocolates to take care of my sweet tooth! Read my story. If you are the type of person that needs to be hit between the eyes to get the point read my "not for the faint of heart" story too. Visit our site for the best low carb chocolates in the world!

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

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. http://www.lowcarbluxury.com  E-mail: newsdesk@lowcarbluxury.com. 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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