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I'm not sure how much of the header info you could cut out but by sending a new message rather than forwarding the one you received it will cut down on some of them.
As well, you can use the ReadBody command to read the body of the message. This will discard any html associated with styled messages which will help considerably. Then you can use the ChopString command to cut the message down to a reasonable size, for example to extract only the first 200 characters of a message use:
ReadBody $body %message
CharCount #size %body
ChopString $body 200 #size
Obviously you will have to leave poco running while you are away (PocoBot will not provide this functionality). One negative side effect of this is that if you receive messages at different times while you are away from your computer the "ViewMailStatus" report will only report the status for the last time messages are received.
For more information on this topic see the article on truncating and forwarding messages.