" I nodded. I could see that made sense. "You have too much fat in your diet, we have to reduce that, so we use lean protein, carbohydrates, high fibr... slow digesting foods like porridge, whole grain cereals, whole meal bread and pasta, brown rice, beans and lentils, fresh fruit, veg. You eat little and often. That way you don't feel hungry and you have the energy to work out. We keep your metabolic rate high and you burn much more of what you have eaten with less left over to go into the fat. Leaving Shasa in the workshop, Ceema turned toward the storeroom to operate the door while Benni went the other way.The Family Deptford was as suspicious as ever, but ever willing to parley a crisis into income. Benni emerged with two fish. The immediate walkways were clear and the two stepped back into the workshop with their meal. Knives made short work of the raw flesh. Feeling generous, Benni allowed the two women to pop the eyeballs, which were considered a fine delicacy. Shasa passed one. More

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