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  #46   ^
Old Sat, Sep-02-06, 05:07
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Thai Monkfish Lime and Coconut Stir-fry

My dinner last night



Thai Monkfish Lime and Coconut Stir-fry

For mine, I used low-fat coconut milk, added some tiger prawns, and served it on a bed of wilted pak choi (bok choy) instead of the rice - click on the link above for the recipe.
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  #47   ^
Old Sat, Sep-02-06, 10:40
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,969
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Quote:
Originally Posted by Demi
My dinner last night



Thai Monkfish Lime and Coconut Stir-fry

For mine, I used low-fat coconut milk, added some tiger prawns, and served it on a bed of wilted pak choi (bok choy) instead of the rice - click on the link above for the recipe.



OMG Demi!! You could serve that in a restaurant!! Looks fabulous!
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  #48   ^
Old Sun, Sep-03-06, 09:56
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,969
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

from todays SBD Daily Dish:

2 Summer Lunch Recipes

Quote:
TLT (Tofu, Lettuce & Tomato Sandwich)
Tuna and Bean Salad


TLT (Tofu, Lettuce & Tomato Sandwich)

Phase 2

Serves 2

Tofu is a versatile source of lean protein because it absorbs flavors — so you can use it in lots of tasty ways. In this case, we baked it in a combination of Dijon mustard, soy sauce, and adobo sauce for a pleasantly hot kick. The baked tofu is then used as the filling for this delicious sandwich.

Ingredients
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons reduced-sodium soy sauce
1/2 teaspoon adobo sauce from canned chipotle peppers, divided
7 ounces water-packed extra-firm tofu, drained and rinsed
2 tablespoons reduced-fat mayonnaise
4 slices crusty whole-wheat bread, toasted
2 pieces green-leaf lettuce
1 medium tomato, sliced

Instructions
1. Preheat oven to 475°:F. Coat a baking sheet with cooking spray.

2. Combine mustard, soy sauce, and 1/4 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into four 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.

3. Bake the tofu for 20 minutes.

4. Combine mayonnaise with the remaining 1?4 teaspoon adobo sauce in a small bowl. Spread the mixture on toasted bread. Divide the tofu, lettuce, and tomato among 2 slices of toast and top with the remaining toast to make 2 sandwiches. Cut in half to serve.

Nutritional Information:
320 calories
10 g total fat (2 g sat)
0 mg cholesterol
37 g carbohydrate
21 g protein
6 g fiber
889 mg sodium



Quote:
Tuna and Bean Salad

Phase 1

Serves 4

With the saltiness of the capers and the smoothness of the sour cream and mayonnaise, this tuna salad really comes to life. Enjoy it for a satisfying lunch.

Ingredients
1 bunch watercress, tough ends trimmed
2 tablespoons water
1/2 clove garlic, thinly sliced
1 can (6 ounces) tuna, packed in water, drained and flaked
1/4 cup canned cannellini beans, rinsed and drained
1/8 sweet white onion, finely chopped
1/4 cup roasted red pepper, chopped
1 1/2 tablespoons mayonnaise
1 tablespoon fat-free sour cream
1/2 tablespoon red wine vinegar
3/4 teaspoon capers, rinsed and drained
Salt
Ground black pepper


Instructions
1. Coarsely chop the watercress stems until you have 1/2 cup. Rinse and dry the remaining watercress sprigs and set aside.

2. In a small saucepan, combine the chopped stems, water, and garlic. Bring to a boil over medium-high heat. Reduce the heat to low. Cover and simmer until the watercress stems are bright green, about 1 to 2 minutes. Drain and place in a large bowl. Add the tuna, beans, onion, and roasted pepper to the bowl and toss to blend.

3. In a blender or food processor, combine the mayonnaise, sour cream, vinegar, capers, salt, and black pepper to taste. Puree until smooth.

4. Serve the tuna mixture on the reserved watercress sprigs. Drizzle with the dressing.

Nutritional Information:
222 calories
11 g total fat (2 g sat)
40 mg cholesterol
8 g carbohydrate
23 g protein
2 g fiber
543 mg sodium
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  #49   ^
Old Sun, Sep-03-06, 10:14
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Tofu Cacciatore

From Saturday's South Beach newsletter:


Quote:
Tofu Cacciatore

Serves 2

Cacciatore means "hunter-style." Because I’m not a hunter, I decided to take solace after a hard day’s hunt (work) with tofu instead of pheasant or hare.


1/2 pound firm light tofu, cut into 1/2" slices
1/4 medium onion, sliced
1/4 red bell pepper, sliced
1/4 green bell pepper, sliced
1 tablespoons white wine
1/2 large clove garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 Pinch of allspice
1/2 can (14 ounces) stewed tomatoes, drained
1 teaspoons tomato paste
Sprig rosemary, for garnish

Cover a 17" X 11" baking sheet with paper towels. Place the tofu in a single layer on the towels. Cover the tofu with paper towels and pat down on the tofu until dry. Remove and discard all of the paper towels and place the tofu back on the baking sheet.

Preheat the oven to 350°F.

Heat a large skillet coated with olive oil cooking spray over medium heat. Add the onion and bell peppers and cook, stirring frequently, for
5 minutes. Add the wine, garlic, basil, oregano, and allspice and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil and allow to simmer for 15 minutes.

Heat another large skillet coated with olive oil cooking spray over medium heat. Add the tofu and sauté for 3 minutes, or until lightly browned on both sides. Place the browned tofu slices in a 13" X 9" baking dish and cover with the tomato sauce.

Bake for 1 hour, or until cooked through. Garnish with the rosemary.

Nutritional Information:
120 calories
1 total fat (0 g sat, 1 g mono)
0 mg cholesterol
19 g carbohydrate
10 g protein
3 g fiber
540 mg sodium


http://www.southbeachdiet.com/publi...p?RecipeID=2167
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  #50   ^
Old Sun, Sep-03-06, 10:16
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Updated Recipes Index ~ 3 Sept 2006

SOUTH BEACH RECIPES INDEX


Links to some great South Beach Recipe sites:

ivillage exclusive: 10 Best South Beach Recipes

Recipegal.com South Beach Recipes

Southbeach.allrecipes.com

KraftHealthyLiving.com - South Beach Recipes

Prevention.com - South Beach Recipes

Foodgeeks.com - South Beach Recipes

SouthBeachRecipes.com



Recipe Index of Recipes in this thread:

(Recipes are sorted into categories, and the same recipe may be found in several categories in the index).


Chicken Dishes:

Demi's South Beach Coconut Chicken
Thai Chicken Cakes
Yoghurt Spiced Chicken Breast
Ginger & Garlic Chicken with Pak Choi
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Greens, Chicken, and Citrus Salad



Fish Dishes:

Coconut Shrimp Curry
Mediterranean Tuna Salad
Tuna Salsa Salad
Thai Monkfish Lime and Coconut Stir-fry
Tuna and Bean Salad



Meat Dishes:

Tuscan Grilled Steak


Tofu/Vegetarian Dishes:

TLT (Tofu, Lettuce & Tomato Sandwich)
Tofu Cacciatore



Vegetable Dishes:

Vegetable Quiche Cups To Go
Fluffybear’s Oriental Stir Fry
Fluffybear’s Ratatouille
Low Carb Spaghetti Squash Pancakes
Muffaletta Salad



Salads:

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Greens, Chicken, and Citrus Salad
Mediterranean Tuna Salad
Tuna Salsa Salad
Muffaletta Salad
Tuna and Bean Salad



Snacks and Miscellaneous:

Crunchy Snack Ideas
Savoury Crepe/Wrap





Please remember:
FORUM RULES WITH REGARD TO POSTING RECIPES:


Recipes may only be posted if they do not violate copyright. This applies to most cookbooks. If you found the recipe elsewhere on the internet, be sure it would not be a violation of copyright to post it. If in doubt, post a link instead. If it's a recipe that you have used and tweaked enough to make it your own, that's okay to post, but it would be a generous gesture to credit the source of inspiration.
http://forum.lowcarber.org/showthread.php?t=163749

If it's your own invention, then it's not a problem.

Last edited by Demi : Sun, Sep-03-06 at 10:23.
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  #51   ^
Old Sun, Sep-03-06, 16:35
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,969
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Thumbs up Salsa and stewed zucchini ( my own)

I made my first salsa yesterday and it came out yummy!! You'd think I had my own garden but I got perfect beefsteak tomatoes from the farmers market along with jalapeno peppers Heres are my ingredients:

6 beefsteak tomatoes( 1 yellow)chopped fine
1 jalapeno pepper-chopped fine
1/2 vidalia onion- chopped fine
1/4 tsp cumin
2 tbs cilantro

allow to sit and meld, covered, for at least 1 hour before eating.

I also had alot of squash that I got last week and needed to cook up. I made a big pot of stewed zucchini and have alot now for the next few days.
4 chopped zucchinis
olive oil
4 garlic cloves chopped fine
2 tbs dill weed
1 tsp red crushed pepper
2 plum tomatoes, sliced thin
1/2 cup chicken broth

1-sautee garlic and red pepper in olive oil for about 8-10 minutes on low heat.
2- sprinkle in a little dill and add in a layer of chopped zucchini, keep layering with the dill until it is all in the pot. 1 st layer is the sliced plum tomatoes
3- cover and allow to cook on medium heat for 12 minutes, stirring once or twice. repeat a second time
4- total cooking time is about 25-30 minutes.

**I don't add salt but you can if you like to....try to use Morton Lite Salt. 50% less sodium and it has potassium added which is a good thing for us.**

Last edited by Judynyc : Sun, Sep-03-06 at 18:37. Reason: forgot the chicken broth
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  #52   ^
Old Mon, Sep-04-06, 01:34
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Grilled Pizza with Pesto, Tomatoes & Feta

Recipe from today's South Beach newsletter - please note that this is only suitable for Phase 3


Quote:
Grilled Pizza with Pesto, Tomatoes & Feta

Phase 3; Serves 4

Dazzle your guests, and keep the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.

Prep time: 15 minutes
Start to finish: 15minutes

Ingredients
1 pound prepared pizza dough, preferably whole-wheat
1/2 cup prepared pesto
4 ripe plum tomatoes, thinly sliced
1/2 cup crumbled feta cheese
Freshly ground pepper to taste
1/4 cup lightly packed fresh basil leaves, torn

Instructions
1. Heat grill to medium-high.

2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.

3. Lay crusts on grill (they won't stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.

4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.

Nutritional Information:
430 calories
20 total fat (4 g sat, 16 g mono)
14 mg cholesterol
60 g carbohydrate
13 g protein
6 g fiber
774 mg sodium

http://www.southbeachdiet.com/publi...ecipe-pizza.asp
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  #53   ^
Old Mon, Sep-04-06, 08:09
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default How to Make a Vinaigrette

This tip was featured in the South Beach Daily email newsletter on 26 August, and I thought that it might be a good idea to post it here:



Quote:
How to Make a Vinaigrette

If you're following the South Beach Diet, chances are you're eating a lot of delicious salads. Certainly, it's fine to dress your salad with a store-bought dressing, as long as you choose one that has no saturated or trans fat and has less than 3 grams of sugar per 2-tablespoon serving. On the other hand, it's so easy to whip up a basic vinaigrette, so why not make fresh dressing from time to time? You can use it for other dishes, too, such as a marinade for fish, chicken, or vegetables. Once you've mastered the basic dressing, you can add a dollop of your own creativity by changing the flavor with a variety of ingredients. Here is the recipe for South Beach Diet balsamic vinaigrette, along with some ideas for variations.

Balsamic Vinaigrette
1 cup extra-virgin olive oil
1/3 cup balsamic vinegar
2 teaspoons chopped fresh thyme
1/4 teaspoon salt
1/8 teaspoon white pepper
1 tablespoon chopped fresh basil

Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screw-top jar. Cover and shake.

Enjoy up to 2 tablespoons of salad dressing with a meal.

Variations:
The basic ratio for any vinaigrette is 1 part vinegar to 3 or 4 parts oil. Instead of balsamic vinegar, you can use any other type of vinegar (such as red wine or cider), or substitute lemon juice for some of the vinegar. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.

http://www.southbeachdiet.com/publi...dd_20060826.asp
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  #54   ^
Old Mon, Sep-04-06, 09:43
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,969
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Quote:
Originally Posted by Demi
Recipe from today's South Beach newsletter - please note that this is only suitable for Phase 3



I'd just like to comment on this being a phase III food.....I would not go to all this trouble if I wanted to eat pizza. Many pizza parlors are now using whole wheat dough and if and when I eat pizza, and its a rarity for me....I'd go to my favorite place and get their super thin crunchy crust!!!

But if you are into making your own pizza...Enjoy!!
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  #55   ^
Old Wed, Sep-06-06, 07:28
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Great Salads!

Thought I'd share these great salad recipes here ~ with just a little tweak here and there, they are ideal for our South Beach woe.

Click on this link for the full recipes: Go west, go zest



Roast butternut and peppers with sweetcorn and onions:

Remove the sweetcorn from this recipe to make it a totally South Beach friendly dish.
Rocket = arugula


Spicy chicken and iceberg salad:

Remove the honey from the recipe to make it a totally South Beach friendly dish.
Spring onions = scallions


Radicchio, avocado and courgette salad:

Courgette = zucchini
Radicchio is also known as Italian chicory
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  #56   ^
Old Wed, Sep-06-06, 18:37
Chrissi's Avatar
Chrissi Chrissi is offline
Registered Member
Posts: 58
 
Plan: South Beach
Stats: 282.5/265/182 Female 5'6"
BF:
Progress: 17%
Location: Bangor, PA, US
Default

I posted this in a members-only Weight Loss Challenge forum on another website, but it is my recipe, so I copied and pasted it here - which is why it may seem somewhat obvious to all of you.

Quote:
I combined the South Beach Diet (Phase 1) rules with an Italian Wedding Soup recipe and a pasta e fagiole recipe and threw things in willy-nilly until it smelled good. I don't cook often because my family prefers it that way, but I got some major kudos after cooking that up last night. There's about one bowl left in the fridge now. My boys gobbled it up!

Spicy Turkey Balls
2 lbs. ground lean turkey (I used a 93/7 mix and bought 2 lbs. so I could cook this once and use it for two recipes this week.)
2 lg shallots, diced
1 egg
1 c. reduced fat parmesean cheese (eyeball it)
2 t. tomato paste (I use the kind from a tube and eyeball it.)
a palmful of crushed red pepper flakes
a palmful (maybe less) of ground sage
about the same amount of thyme leaves - dry (Do not measure this in your palm - it's very painful!)
some salt and pepper (I use Adobo san Pimiente instead of salt.)

Mix it and roll it into two batches of mini meatballs. Mine were smaller than a ping pong ball. Brown batch number one in a little canola oil (to keep it healthy). When the meatballs are sort of crispy on two or three sides, remove them to a bowl and let cool before refridgerating. (These were the ones I saved for this evening's dinner.)

Repeat with batch #2.

Spicy Meatball Soup Ingredients
1 lg. can of plum tomatoes in crushed tomato juice
1 bunch of kale, chopped, stems removed (yes, the whole bunch!)
3 medium yellow/summer squash, chopped into bite-sized pieces
1 small can of red kidney beans, drained
1 small can of great northern beans, drained
1 lg. carton of ff chicken broth
add some pepper and Adobo san Pimiente or salt to taste

Batch #2 goes into a soup pot with the plum tomatoes and crushed tomato juice (just smoosh up the tomatoes in your hand a bit), 1 bunch of kale, chopped, stems removed (yes, the whole bunch!), and the yellow/summer squash. Add the entire carton of chicken broth, the beans, some pepper, and some Adobo san Pimiente or salt. Cook over medium heat until the squash begins to look translucent and the kale gets soft and begins to break down a bit. Serve alone or with pasta or rice. It's really very filling on its own - no carbs necessary.
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  #57   ^
Old Thu, Sep-07-06, 13:38
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default

Chrissi, the Meatball Recipe sounds wonderful ~ I think that I may try it this weekend
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  #58   ^
Old Thu, Sep-07-06, 15:06
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,969
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Me too!!

I got some turkey meatballs at the butcher yesterday and they were already cooked and delish...BUT they were loaded with some very bad ingredients and I was just thinking that I'd really like to make my own meatballs!!!

Thanks Chrissi!!!
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  #59   ^
Old Fri, Sep-08-06, 01:14
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Grilled Salmon with Rosemary

This recipe is featured in today's edition of the South Beach Diet newsletter:


Quote:
Grilled Salmon with Rosemary

Serves 2

Ingredients
1/2 pound salmon
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice
1/8 teaspoon salt
Pinch freshly ground black pepper
1 clove garlic, minced
1 teaspoon fresh rosemary leaves, chopped, or 1/2 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)

Instructions
Cut the fish into 2 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.

To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4–6 minutes per 1⁄2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.

To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.

To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.


Nutritional Information:
231 calories
18 total fat (3 g sat, 15 g mono)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
213 mg sodium


http://www.southbeachdiet.com/publi...cipe-salmon.asp
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  #60   ^
Old Fri, Sep-08-06, 04:23
Demi's Avatar
Demi Demi is offline
Posts: 21,738
 
Plan: LCHF
Stats: 215/170/160 Female 5'10"
BF:
Progress: 82%
Location: UK
Default Warm Beef Salad

This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the South Beach Diet Website (and is consequently in the public domain), so I thought it would be a good idea to post it here:


Quote:
Warm Beef Salad

Phase I

Prep time: 10 minutes
Cook time: 15 minutes

4 Servings

Ingredients
1 1⁄2 pounds flank steak, 1 inch thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1⁄2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
2 ounces reduced-fat feta cheese, crumbled (1⁄2 cup)
1 small red onion, thinly sliced and separated into rings

Instructions
Heat grill to high.
Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thinly.

Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat. Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.

Nutritional Information:
420 calories
25 g fat
9 g saturated fat
42 g protein
7 g carbohydrate
2 g dietary fiber
380 mg sodium

http://www.southbeachdiet.com/publi..._beef_salad.asp

Last edited by Demi : Fri, Sep-08-06 at 04:51.
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