DonnaMaria
Water info from Sandy...
Jul 26, 2008
WATER – why it is Critical for Everyone, especially BANDSTERS
The importance of adequate WATER intake cannot be over-emphasized for Bandsters serious about healthy weight loss. Drinking enough water is more than “a good thing to do” or “kind of important.”
Adequate water intake is ESSENTIAL to our health and well-being, and especially in any weight-loss attempts. The body interprets HUNGER the same as it interprets THIRST. Many times, when you feel hungry, you really need WATER, not FOOD.
First, a few facts about WATER: (taken from a variety of resources)
- It comprises about 60-70% of the adult body, and 80% of a child’s body.
- Your lungs are 90% water. Muscles are 75% water. Your brain is 95% water.
- A water deficit of only 1 quart (32 ounces) greatly slows circulation and impairs brain function.
- Thirst is a very poor indicator of hydration level. By the time you are noticeably thirsty, you are already fairly dehydrated and your body is struggling. You won’t feel thirsty
until you are at least 1-2% dehydrated.
- A 2% dehydration results in a 15%-20% loss of mental and physical performance.
- Regular water intake throughout the day is much better than a lot at once
- Symptoms of early dehydration include HEADACHE, DIZZINESS, FATIGUE, NAUSEA, VOMITING
- An average person loses 80 ounces of water a day simply through breathing, perspiring,
and other normal body functions. This DOES NOT take into account extra loss through
the extra perspiration, and muscle, and lung work of exercise. This extra loss must be replaced as well.
- In one hour of light exercise, the body loses more than 1 quart (32 oz) of water.
- You can live less than a week without water. You can live many weeks without food.
Now, what does water (good hydration) do for ALL people?
- It lubricates the organs and joints
- Reduces the risk of colon cancer, especially in women
- Reduces the risk of urinary tract infections, especially important for women.
- Keeps skin moist and soft, reduces aging effects, and aids skin in healing
- Helps maintain muscle tone
- Helps regulate body temperature
- Carries essential elements like Potassium, calcium, and sodium to the cells
- Helps maintain sinus health – especially important with allergies
- Is used as fuel by the body (fuel is not just food)
- Aids digestion in a great number of ways.
- Suppresses the appetite
- Aids in breakdown of fat
- Helps digest fiber
- Helps maintain good bowel health and regularity
- Prevents sagging skin from weight loss
- Increases metabolism
- Keeps mucous thin and loose – especially important for Bandsters!
- Helps maintain kidney function and helps the kidneys excrete broken-down fat
- Moistens oxygen for breathing
- Decreases fluid retention from various illnesses and dehydration
- New studies are relating even a slight, ongoing dehydration with increased rates of breast CA
- Assists in healing from wounds or surgery
- Cushions the internal organs
- Reduces the incidence of heart attack and stroke
- Dilutes stomach acid to reduce GERD
HOW MUCH water is ENOUGH WATER ??
As cited earlier, normal body functions (breathing, walking, eating, perspiring, etc) uses up at least 80 ounces a day of bodily fluid. This is the basis for the commonly-stated need of (8) 8-ounce glasses of water a day. This fluid, plus the fluid in normal foods, will equate to the needed 80-100 oz a day adult humans need.
BANDSTERS AND WATER
Since Bandsters are consuming a lesser volume of food in general, and more of it is SOLID foods with a lower WATER content than the average person, BANDSTERS need to be drinking a lot more water than the average person. ALL fluids count - not just plain water. It was once thought that drinking coffee and other caffeinated beverages caused dehydration, but this is since disproven.
Bandsters, therefore, need about 80-100 oz a day from the liquids we DRINK .
How water particularly benefits Bandsters:
- Keeps the mucous thin and functional. Especially important if you are “sliming” or PB’ing !
- Maintaining very good hydration helps minimize restriction variations – a very important issue.
- Helps keep the mucous membranes healthy and able to resist damage if you PB or expose the membranes to damage from acids (citrus, coffee, soda, etc) or medications
- Drinking a large glass of water right before eating will moisten your mouth and esophagus, making it easier not to drink with meals. This is called “water-loading” and also decreases your hunger and fills you.
- Drinking a large glass of water when you think you are feeling “hunger” often resolves the
“hunger.” (The body feels hunger and thirst the same way)
- Decreases the risk of the constipation, which can be a problem for Bandsters.
- Increases the metabolism to assist in burning calories
- Helps the kidneys excrete all the fat you are breaking down
- keeps the normal stomach acid diluted ro a safe level, so there is less likely risk of reflux or damage from reflux
It’s entirely possible to get TOO MUCH WATER. Excesses are NOT needed, and can be harmful for those with diabetes, kidney disease, heart or Blood Pressure problems, or many other illnesses. Never consume more than the above without specific input from your physician. Some illnesses require a LESSER fluid intake.
ARE * YOU * GETTING ENOUGH WATER?? The easiest way to tell is looking at your urine color – before it is diluted in the toilet water. An easy trick to do this is to put a thin layer of toilet tissue on top of the toilet bowl water and urinate onto it. Urine from a well-hydrated person in only slightly yellowish, almost CLEAR. Any degree more color means you are dehydrated, unless your urine is dark from kidney or liver disease, or unneeded mega-doses of vitamins that are being excreted.
Sandy Richards, BSN, MN
Bandster at Goal
Updated: January 2008
I want to run!
Jul 05, 2008
Weight Loss...
Jul 05, 2008
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Strategy is Stronger than Willpower.
The winners at weight control do not have more willpower than those who fail - they have more strategies. These are the strategies that I have learned from the winners - Think Historically, Not Calorically.
If you just think calorically, you will probably fail. It's not just how many calories in a cookie or a candy, but how many or how much of this food do you typically eat. Always ask yourself, not just about the calories, but what is my history with this food? and you will not find yourself among the millions of dieters who gain back the same weight again and again with the same foods.
- The problem may be in the food, not in you.
Certain foods affect the neurochemistry of the brain and actually trigger cravings and appetite especially in those who are genetically sensitive to such foods. Knowing this scientific fact helps you to understand. It may not be your lack of willpower or character, but your hypersensitivity to the taste or texture of a certain food which is actually creating losses of control and excess eating. Remember the potato chip commercial - "we bet you can't have just one"?
- Structure Gives Control.
The structure of 3 meals and 2 to 3 snacks a day promotes metabolic efficiency and helps with cravings and going longer than 3-4 hours without a healthy snack or meal promotes cravings, hunger and failure.
- Separate Mood from Food.
Sometimes eating is not about food. You can lose all the weight in the world but, if the next time you get upset you turn to food, your success at weight control will be temporary.
- Take control of your favorite foods.
To succeed at a diet does not mean you have to give up your favorite foods but, if you have a long history of overeating them, you need new strategies to take control of them rather than letting them continue to control you.
- The slips should teach you, not defeat you.
Thin is a life-management skill. It is not about being "good" or "bad" It is about learning what works. Part of any learning process involves making mistakes. This Commandment teaches you how to learn from those mistakes and never again to make the greatest mistake of all - saying "I blew it" and giving up.
- Stop feeling deprived.
Dieting has always been associated with deprivation. This commandment teaches you how to overcome that feeling and to fully appreciate that in the end it is not about deprivation but about liberation.
The greatest deprivation of all is to spend a lifetime of being heavy when you could have easily succeeded with strategies that could have worked for you
- Treat your calories like dollars.
This commandment deals with the truth that our bodies have a budget like our checkbook. It teaches us the insider tips and foods that allow you to stretch your calorie budget so you can eat more and weigh less.
- Losing weight is half the job.
Keeping it off is the other half. If you're 30 or 40 or 50 or 60 and lose weight today how do you keep this weight off for the decades to come? This concerns maintenance and the strategies that work best to keep it off for a lifetime without cravings or deprivation. It's about living in the world of food as a thin person.
You know you have had Lap Band Surgery when...
Jul 04, 2008
Here's a funny post from the main WLS forum, edited for us bandsters.
Jean
You know You've had Gastric Bypass Surgery When.........
* I have a date" does not mean you're going out.
* You have baby food in the house and no baby.
* "I'm a loser" is a good thing.
* "Welcome to the other side" doesn't include death.
* New clothes fall off in a week.
* You get excited about hand me downs.
* The scale at Wal-Mart no longer says "one at a time please".
* "Just water for me please".
* When your rear end no longer looks like a mudslide.
* When the word lap has nothing to do with a strip club.
* Other women are calling you names behind your back.
* When you are glared at in the plus size department because you don't "belong there".
* When you really don't have a thing to wear.
* You have to prove you are the person on the driver?s license.
* You start being in the pictures not behind the camera.
* You want to hug everyone fat and hand them your surgeon's card.
* You are never parted from a bottle of water
* When you order a doggy bag at the same time as your meal.
* Being too small for your britches.
* When the only way your nipples are where they belong is to roll them up, position them with your bra and secure with a ponytail holder.
* When you go to the mall and take the first available space instead of circling 20 minutes for one closer to the door.
* You truly are a "cheap date".
* When one drink makes you flipping floozy!
* When you run to the door and don't hear a flapping sound.
* You flip your shirt to show complete strangers your scar.
* Vitamins feel like a meal.
* You go from a 56DDDD to 32AAA in a year and didn't have a breast reduction.
* You've just lost 100 lbs and run into a high school friend who asks "did you change your hair?"
* You can cross your legs... both of them
* Instead of a Wonder Bra you need a Wonder Where They Went Bra
* When your obsession from food turns to your scale.
* They no longer call 911 for the Jaws of life to extricate you from a turnstile.
* No more Velcro shoes
* When your Stairmaster is no longer used for drying your fine washables
* your mother says "You don't eat enough"
* When your doctor looks you in the eye and says "I know you will have success with this."
* Having sex your husband complains that your hip bones are poking him.
* You can wear corduroy pants without igniting a fire
* When you wave and your upper arms wave back
* You safety pin your underwear
* Someone phones and thinks your husband is sneaking around with some skinny mistress
* Cancel your Lane Bryant Credit Card
* 3 Lean Cuisines a week and that's your total grocery purchase
* The kids wonder what happened to the cake and cookie god...did he die???
Prevention's Smartest Diet Tips
Jun 24, 2008
1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions -- unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Are There Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert.
8. When dining out, make it automatic: Order one dessert to share.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of eating out of the jar or bag.
11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lbs in a year.
13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
15. Keep a food journal. It really works wonders.
16. Follow the Chinese saying: "Eat until you are eight-tenths full."
17. Use mustard instead of mayo.
18. Eat more soup. The noncreamy ones are filling but low-cal.
19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lbs in a year.
20. Take your lunch to work.
21. Sit when you eat.
22. Dilute juice with water.
23. Have mostly veggies for lunch.
24. Eat at home.
25. Limit alcohol to weekends.
How Can I Eat More Veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3PM.
27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
29. Don't forget that vegetable soup counts as a vegetable.
30. Rediscover the sweet potato.
31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
32. Spend the extra few dollars to buy vegetables that are already washed and cut up.
33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes and melons).
34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
Can You Give Me a Mantra That Will Help Me Stick to My Diet?
35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."
36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."
37. "I want to be around to see my grandchildren, so I can forgo a cookie now."
38. "I am a work in progress."
39. "It's more stressful to continue being fat than to stop overeating."
I Eat Healthy, but I'm Overweight - What Mistakes Could I Be Making Without Realizing It?
40. Skipping meals: Many healthy eaters "diet by day and binge by night."
41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
42. Eating pasta like crazy: A serving of pasta is 1 cup, but some people routinely eat 4 cups.
43. Eating supersize bagels of 400 to 500 calories for snacks
44. Ignoring "Serving Size" on the Nutrition Facts panel
45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
46. Thinking all energy bars and fruit smoothies are low-cal
What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
47. A smoothie made with fat-free milk, frozen fruit, and wheat germ
48. Have the smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple
50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese
51. A healthy frozen entree with a salad and a glass of 1 percent milk
52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts
54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing
55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.
56. Heat up a can of good soup.
57. Cereal, fruit, and fat-free milk makes a good meal anytime.
58. Try a veggie sandwich from Subway.
59. Precut fruit for a salad and add yogurt.
61. Remember, eat before you meet. Have this small meal before you go to any parties: a hardboiled egg, apple and a thirst quencher (water, seltzer, diet soda, tea).
62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.
63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.
64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.
65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people or take it to work the next day.
66. Walk around the mall three times before you start shopping.
67. Make exercise a nonnegotiable priority.
68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.
How Can I Control a Raging Sweet Tooth?
69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.
70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
72. Try two weeks without sweets. It's amazing how your cravings vanish.
73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
77. Eat your evening meal in the kitchen or dining room, sitting down at the table.
78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
81. Put a sign on the kitchen and refrigerator doors: "Closed After Dinner."
82. Brush your teeth right after dinner to remind you: No more food.
83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
84. Eating late at night won't itself cause weight gain. It's how many calories -- not when you eat them -- that counts.
86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
87. If you're famished by 4PM and have no alternative but an office vending machine, reach for the nuts. The same goes if your only choices are what's available in the hotel minibar.
88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads -- go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.
91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram -- low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands -- not a significant difference.
Eating Less Isn't Enough -- Which Exercising Tips Will Help Me Shed Pounds?
92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.
94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk -- and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!
95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.
96. Drinking too little can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.
98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lbs. Weight-loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.
99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress -- shown by blood pressure and heart rate elevations -- ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).
100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight-loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.
Negative Calorie Foods
Jun 23, 2008
| Message |
Deb Hon the border, MA Kevin Looser M.D., F.A.C.S. (11/28/05) Member Since: 06/27/05 [Latest Posts] |
Post Date: 6/23/08 8:01 am Negative Calorie Foods are Not Foods That Have Less Then Zero Calories Actually, negative calorie foods do have calories. The reason that certain foods are considered negative calories is because it takes more calories for your body to break them down. Thus you are burning more calories then you just took in. Celery is one of the better known negative calorie foods. This is why we often see a dieter chewing on celery stalks in a diet commercial or cartoon. Is There a List of Negative Calorie Foods? Yes, there are many websites that offer you a list of negative calorie foods. I will save you the trouble and offer a list of negative calorie foods. Apples, Apricots, Artichokes, Asparagus Beet Greens, Beets, Blackberries, Blueberries, Broccoli, Brussel Sprouts, Buffalo Fish Cabbage,Cantaloupe,Carrots,Cauliflower,Celeriac,Celery,Cherries,Chervil,Chicory, Chinese Cabbage,Chives,Clams,Cod,Corn,Crabs,Cranberries,Cucumbers,Currants Damson Plum, Dandelion Greens, Egg Plant, Endive Flounder, Frog Legs Garlic, Grapefruit, Grapes, Green Beans Honeydew, Huckleberries Kale, Kohlrabi, Kumquats, Leeks, Lemons, Lettuce, Limes, Lobster, Loganberries Mangoes, Mushrooms, Muskmelons, Mussels, Mustard Greens, Nectarines Okra, Onions, Oranges, Oysters Papaya, Parsley Leaves, parsnips, Peaches, Pears, Peas, Peppers, Pineapple, Pomegranates, Prunes, Pumpkin, Quince Radishes, Raspberries, Red Cabbage, Rhubarb Salsify, Sauerkraut, Scallions, Sea Bass, Shrimps, Sorrel, Spinach, Squash, Steaks, Strawberries, String Beans Tangerines, Terrapin, Tomato, Turnips, Watercress, Watermelon |
Getting Back on Track!
Jun 22, 2008
