The Perfect Brain Food and Nature’s Sweetener


Omega-3 Eggs

These perfect little ovals of gold and white are rich in nearly every nutrient and are the perfect
brain food. Here are just a few of the amazing health-promoting nutrients of eggs:


Fat soluble vitamins A and D.
Sulfur, containing proteins crucial for cell membrane integrity.
EPA and DHA, responsible for nervous system and mental health.
Choline, found in the yolk. It is a B vitamin necessary for keeping cholesterol moving
in the blood stream.
Lutein, an antioxidant important for many reasons, including muscle repair.
Leucine, one of the three very special branch chain amino acids. It stands above them
all for muscle building. The highest source is found in eggs.
Vitamins E and B12.

The Cholesterol Myth

Do not be too concerned about the cholesterol scare. Sugar and trans fats are the worst offend-
ers, not eggs. God provided choline, found in the egg, as the perfect built-in cholesterol aid.
It helps to raise HDL cholesterol, or what is known as the good cholesterol. This is needed for
proper hormone production. It is actually dangerous for total cholesterol levels to be too low.
This increases the risk of heart attack since adequate cholesterol ensures adequate hormones,
and without adequate hormones the immune system breaks down.

Pearl chats: I eat eggs on a daily basis and absolutely love them fried with butter. I
often eat two or three per day. I recently had my cholesterol levels checked and was
pleased to find that my HDL levels (healthy cholesterol particles) were an outstand-
ing 87! My triglycerides were nice and low, around 50. My total cholesterol ratio came
back as one of the lowest risks for a dangerous cardiovascular event on the scale.
Obviously, eggs are not doing me any harm. I know a man who eats at least 40 eggs a
week (his cheap protein of choice), and his cholesterol is excellent. He is fit, trim, and
proud to call his cholesterol “eggtastic.” 

Serene chats: I’ll admit I’m more extreme than Pearl, an “all or nothing” sort of girl. I
sometimes eat up to four to five eggs a day, but I know I am doing my body good as
they are gathered from my free range chickens running around our property. The yolks
are bright orange. Remember, it is the brightest and most colorful foods that hold the
best goodness. I also have a great lipid profile.

I throw my golden egg yolks into smoothies, but the whites never go to waste. I use
them in scrambles with veggies and cheese. Also, some of our S bread and muffin reci-
pes call for whites alone as this allows fluffier textures and saves on needless calories.
Eggs, glorious eggs. They are a good cheap protein source for the entire family
when you can’t afford meat. Have a look at my idea for a soft-boiled egg based dinner
which I describe in Morning Meals, Chapter 18. Let’s say you use a dozen eggs to feed
a medium to large family as the sole protein for a meal. That is around $2–$2.50 for
omega-3 eggs. Not bad at all. 

Stevia, Nature’s Sweetener

You can keep your sweet tooth. Why try to deny it? Life would be too dull without dessert, and
what woman can go without chocolate?

Some people say sweet tasting foods should be avoided because giving in to decadent food
pleasures may train your taste buds in unnatural ways. We think that’s a load of nonsense.
That’s like ignoring a beautiful spring day and thinking that if we enjoy it too much we’ll
despise every other day. Wrong. We can be awed with spring yet still enjoy the colors of fall,
the coziness of winter, and the barefoot fun of summer. Similarly, we should be able to enjoy
sweet foods as well as spicy and savory.
Who makes all these rules? What about the other rule that is frequently tossed around,
“Eat to live, don’t live to eat!” Blah! Eating is joy! When you do it smartly, you can wake up in
the morning and actually feel excited about your breakfast. Why not a muffin or some cheese-
cake for breakfast if that’s what you love? Last time we checked the Ten Commandments,
avoiding sweets was not included.

We’d like to introduce you to stevia. This is our plan approved sweetener of choice. It has
zero calories and zero carbs so perfect for any fuel style meal. Now, before you say, “I’ve tasted
that and it has a bitter after taste, no thanks,” give us a minute and we’ll change your mind.
The two brands of stevia we recommend are Nunaturals and Truvia. These brands use a
safe process to remove the bitterness of the stevia. We felt the same way as you when it came
to that awful aftertaste for which stevia was known. We kept trying different brands, but still
no luck. Once we finally came across Nunaturals, it was a whole different story. Their product
tastes very much like white sugar with none of the bitterness. Since it is heat stable, you can bake with it. It is perfect for all our dessert recipes. Then Truvia hit the stores and that was
equally as palatable.

Thankfully, Truvia is a recent staple in almost every grocery store so that makes it easy to
put on your regular grocery list. It comes in packets or more recently, in a little jar to make
spooning it out a cinch! However, please do not purchase the new baking blend product Truvia
has recently released. It contains sugar and will do your waistline no favors. Stick to the original
Truvia which is suitable for all your baking needs.
We actually like to use a combination of these sweeteners, depending on the need. Some
recipes like our Secret Agent Brownie Cake (Desserts, Chapter 23) require a real sweet flavor, but
using too much Truvia can be hard on the budget. Instead, add a dash (1⁄8-1⁄4 tsp.) of NuStevia
Pure White Stevia Extract Powder and you’ll achieve the desired sweetness you want without
breaking the bank buying truckloads of Truvia.
There is a wonderful website we recommend you visit if you want to save money and make
up your own Truvia type sweetener. The site is The site owner,
Lauren Benning, believes her homemade Truvia is better tasting than store-bought. It can be
made for fraction of the store-bought cost by combining the correct amounts of NuStevia Pure
White Stevia Extract Powder with bulk erythritol. She also has a lot of fantastic S recipes on
her site and uses a whole foods natural approach to low-glycemic eating.
NuStevia Pure White Stevia Extract Powder is potent and a little goes a long way. Some
people think it is best used along with Truvia for baking or mixed with another healthy sweet-
ener called erythritol, which we will discuss shortly. Other people use it on its own and love
the results. This extract powder is the only Nunaturals dry product we use, although the brand
does have some other stevia products with added fillers. When you read “Nunaturals” in our
recipes, you will know that we are referring only to this pure white extract powder.
If you have an extremely tight budget, you could try using NuStevia Pure White Stevia
Extract Powder alone without ever bothering to combine it with Truvia or erythritol.

This will
save you some money since so little is needed to provide sweetness to recipes. Because it is quite
difficult to spoon a tiny bit from the jar, Nunaturals has now made it available in a spice jar
so you sprinkle a shake or two into your recipe. This makes it much easier. If ordering online,
make sure to purchase one of these spice jars. You can buy it in bulk to save money, just keep
filling the jar once it has emptied. You’ll notice most of our recipes use both sweeteners as
Truvia helps to add some bulk to baked goods and is easier to figure out exact measurements.
You’ll have to use some trial and error if you want to use Nunaturals alone.
We also recommend Swanson brand stevia drops, available from www.swansonvitamins.
com. These drops are inexpensive and have no bitterness. If you don’t want to purchase online,
KAL liquid stevia drops work well too. This brand is found at health stores and even some
supermarkets. In our opinion, KAL does not have that bad aftertaste many other stevia prod-
ucts seem to have. Liquid stevia is handy for puddings, smoothies, sweetening up plain Greek yogurt, and very handy to take in your handbag if you want to sweeten tea or coffee when you
are out.

Serene chats: Final edit here. To help tighten our budget I have recently switched to
using only NuStevia Pure White Stevia Extract Powder for all my sweetening needs.
My husband drinks gallons of sweetened tea per week and trying to sweeten it with
Truvia proved too expensive. Where Truvia is listed in our recipes, I use a few shakes
of the Nunaturals extract. Always start with a little, taste, and add more if needed.
Too much does not help the flavor. This sprinkling method works great for me even if I
sometimes have to taste-test my uncooked batter before baking.
If stevia is new to you, you may want to start with Truvia and as you develop more
expertise, opt for NuStevia Pure White Stevia Extract Powder. 

Berries ,Chock Full of Flavanoids ,Life Extending Abilities


Bite for bite, berries offer more antioxidants than most other foods. In a recent study published
in the American Journal of Clinical Nutrition, blackberries ranked as number one for antioxi-
dant content. Strawberries, raspberries, and blueberries all showed up in the top ten. But, this
is only the beginning of their benefits.



Chock Full of Flavanoids

Women should consume lots of berries as they contain a flavonoid called quercetin, which
helps regulate cell growth and protects against estrogen related cancers such as breast and
endometrial cancer. Quercetin also helps prevent plaque from sticking to arteries and clots
from forming.

Life Extending Abilities


Berries are an excellent source of phytochemicals that help fight cancer. Ellagic acid, one such
phytochemical, is now being touted by world renowned anti-aging doctors as one of the most
important substances we can consume for health and life extension. Blackberries, raspberries,
and strawberries all have high amounts of ellagic acid. Studies show it inhibits lung, skin, and
liver cancer in animals. Ellagic acid also wages war on arteriosclerotic lesions (plaque buildup).
One study showed a 1000 percent decrease. That’s better than any statin could do.
Do you notice the bright colors of berries? Fruits and vegetables that have vibrant hues are
the ones that go on record for remarkable health benefits. Anthocyanins are responsible for the
deep hues of berries. Foods high in these are particularly effective at counteracting the effects
of aging, especially in neurological disorders such as Alzheimer’s disease and macular degenera-
tion, a leading cause of blindness in the elderly. Anthocyanins directly protect blood vessels,
reduce blood pressure, and lower harmful type cholesterol. They also help fight diabetes, arthri-
tis, and allergies by reducing inflammation.

The Brainy Berry

Studies have shown that berries help maintain a healthy brain. Only one handful of blueberries
a day significantly decreases inflammation in the brain. They prevent a decline in memory and
motor learning. Blueberries can also improve balance and coordination.
If you are a homeschooling mom, you may like to assign your older children and help your
younger ones to search out the benefits of each berry. Each berry has something different to offer.

The Practical Berry

Berries are hits in our homes because they are sweet, exotic, and won’t cause a sugar spike. You
can buy them fresh, but it is usually cheaper to buy them frozen. This way, you can have them
all year round.
Remember, berries are neutral ground. You can eat them with both E and S meals as their
carb content is not too much higher than most non-starchy veggies, although blueberries are
a little higher.

Pearl chats:
My youngest daughter, Autumn, loves to eat berries as frozen treats by
the bowlful. I prefer them thawed. I usually buy two frozen packets of berries every week
from Aldi. I put the first packet I am going to use in the refrigerator to thaw. This way,
the berries are delicious, juicy, and always accessible. I love to pour a nice amount of
berries, along with some of the runny juice, into my Greek yogurt. It streaks it red and
the strong colors let me know I am eating God’s goodness. I enjoy them in my muffins,
too. Check out our muffin recipes in Chapter 19. O
Serene chats: I’ve found a berry trick that works for a snack on the run. I put some
frozen berries in an empty peanut butter jar that has a lid. I fill it with my yummy
homemade kefir and whatever flavorings I desire, screw on the lid, pop it in my bag, and
away I go. The frozen berries keep the kefir chilled and the liquid thaws out the berries
to succulent morsels—a perfect marriage.

Our family love berries so much that if we run out it feels like the kitchen is bare. I
throw them in nearly everything. I eat them for a yummy S energy snack straight from
the freezer, mixed with dry roasted almond butter. Delicious!
One of my family’s favorite yearly highlights, looked forward to almost as much
as birthdays, is blueberry picking season in our area. The whole family picks and eats,
and picks and eats as this farmer doesn’t mind eating while picking. My youngest is
usually almost blue by the time picking is done. Look for farms within an hour’s driving
distance from your home. They are usually cheap and delicious, and it is a fun outing.
Check out my Whip of Wonders (Snacks, Chapter 24). It is the ultimate superfood
snack or dessert.
If you want to eat purely organic, you will be pleased to know that blueberries are
raised without spray, even if they are not labeled organic. I found this out from a local
berry grower who sprays everything except his blueberries. 


Sea Food is Best Food For Healthy? and The Mercury Question?

Salmon, King of Sea Food


Dr. Weston Price’s worldwide research on traditional people groups revealed that those whose
diets were high in seafood had the most robust health. Fish eaters’ bones were more dense and
thick. He observed their entire skeletal structure to be stronger and better set.
Coronary heart disease is reduced with just one serving of fish per week. Wild caught ocean
fish, like salmon, are our best food sources of macro trace minerals, such as iodine and zinc.
Eating wild seafood has become more important with the depletion of many minerals from our
soil. Fatty fish, like salmon, also provides an abundance of our fat soluble vitamins A and D.
All wild caught fish are wonderful, but salmon is the king of all. It is our highest food
source of DMAE (dimethylethanolamine), the richest source being found in Red Sockeye
salmon. DMAE firms and lifts our skin and brings tone to our appearance. It is essential for
brain health and has been shown to be very effective in combating disorders like ADD and
lack of concentration.

The Mercury Question

Many people are worried about mercury from fish. This is only valid when eating fish caught
very near the shores of industrial areas or polluted fresh waters. Avoid fresh water fish if you
don’t know their source. Catfish, carp, and other scavengers are not healthy choices.
The problem with farm-raised fish is that they are fed a diet of pesticide laden soy pellets.
Their fatty acids are no longer healthy omega-3, which are crucial for brain, mood, and nerve
health, but the over consumed omega 6. Farm-raised salmon is often fed a dye to make its flesh
the lovely pink color that is truly only obtained in the wild. However, farm raised fish is prob-
ably better than no fish at all. It is still a good protein source, but we can’t call it a superfood.
Breathe easy about deep sea fish like salmon. Flounder and Sole from clean shore line
areas are also good choices. Mercury from these types of fish is not really an issue. Sally Fallon,
author of Nourishing Traditions says, “Small amounts of mercury occur naturally in these fish.
They contain substances that bind with mercury to rid it out of the body.”
You won’t find any mercury from industrial pollution in deep sea Alaskan salmon. It is
truly a pure superfood to be safely consumed by modern man. Try to eat salmon at least three
times a week. Serene eats it almost every day.

Pearl chats: I try to eat salmon a few days a week, and believe me, our budget is tight.
I take my fillet out of the freezer by mid-morning and have it defrosting in its packet
in a bowl of warm water while I continue to homeschool. By lunch time it is completely
defrosted and only takes a couple of minutes to sauté with some veggies or enjoy on
a salad.
On special nights, I give the children a whole salmon fillet each, but mostly, I use
wild caught canned salmon and make Crabby Patties (Evening Meals, Chapter 21), as
this is cheaper to feed a whole family. They love these patties. O
Serene chats: The words “canned salmon” don’t sound very healthy. But, this is far
from the truth. Wild caught, canned salmon from Alaska contains both skin and bones.
Servings of salmon in this form give even higher amounts of calcium and other minerals.
Canned salmon is the perfect food for growing children and nursing mothers. My
family lives on curries and Thai soups with canned salmon as my preferred choice for
these recipes. We also love to eat Crabby Patties. Dining on salmon regularly does not
mean you have to be rich. Even large families can have their fill, and seconds too.
For lunch, I sometimes mimic what Pearl described, but more often, I whiz up gour-
met garden soups using salmon. These take about five minutes from start to finish.
Check out my quick soup recipes in Lunches, Chapter 20. Homemade fast food can be

Affordable Food Cost And Food Management

Inexpensive Meat


We’d like you to have meat in your diet. If you cannot afford it from the store, inquire into
a hunter’s association in your area. Many hunters kill extra deer and they are only too happy
to give it to families who need it. Venison is very healthy and great-tasting after cooking long
hours in the crockpot.
Chicken thighs and legs are the least expensive parts of chicken and big frozen bags can go
a long way. Buying frozen rather than fresh is usually quite a bit cheaper. You just need to keep
thinking ahead of your next meal for thawing purposes.
If your budget is not too tight, we always recommend organic meat over regular, the best
kind being grass fed. The benefits are widely known. Regular grain fattened beef is much
higher in omega 6 fats, which are inferior to the omega-3 fats in grass fed meats and are much
lacking in today’s western diet. Grass fed beef is naturally very lean and can be purchased more
economically when some families decide to buy a cow together and share in the meat.
Even if your budget is very tight, attempt to seek out better meat sources. Is there a farm
near you which sells grass fed meat? Go thirds with other families to purchase a side of beef.
Pastured beef, chicken, and eggs raised without antibiotics or hormones are always the best for
your whole family’s health. Google for Weston Price co-ops near you.
Are there Amish farms within driving distance of your area? They are willing to sell almost
anything they grow or raise. Take a drive and knock on doors. There are many alternatives to
paying high prices for grass fed organic beef at health food stores. Even Walmart carries some healthier brands of meat. Tyson, Perdue, Harvest Land and Laura’s are all considered cleaner
But every penny counts these days, and if the cheapest brand of meat is all you can afford,
don’t beat yourself up. As long as you stick to our plan, you’re still supporting good health. The
hormones are contained in the fat of the meat so if you cannot afford organic or grass fed beef,
always drain the fat after browning.
If you become too much of a “meat snob” without the budget to back you up, you may
jeopardize your health. Trying to feed a big family on only organic meat may give you only
about one tablespoon or two on your plate. That causes you to fill up on more carbs which only
fattens you up. Aside from weight, over-carbing causes inflammation throughout your entire
body and earlier aging.
People often feel better about themselves when buying boxes, cans, and packets of food
that are labeled organic. Unfortunately, they do their bodies no favors if they are high-carb
items. It costs them twice as much, and they are still spiking their blood sugar, which promotes
today’s disease epidemics. You can eat organic macaroni and cheese until you are orange in the
face, but it will rev up that insulin delivery truck and you’re no better off.
It’s quite sad to go to stores like Whole Foods and Trader Joe’s and watch people spend
oodles of money on foods that are still doing them harm despite their earth colored packaging
and labeling. Even though the labels tout healthier ingredients, the end result on blood sugar
in the body is the same. It’s actually smarter to eat something like regular non-organic ground
beef from Walmart with some non-starchy vegetables than a bunch of high priced organic



There are a few items we recommend paying a little more for if you can.
We strongly advise you to stay organic with your salad greens if at all possible. Walmart sells
three Earthbound Farms organic romaine hearts for just a few dimes more than regular romaine.
Another good brand is Living Lettuce. It is a nice, buttery Boston lettuce in hydroponic form.
However, it is more expensive and doesn’t go as far with a big family.
Walmart even has organic iceberg head lettuce. While this isn’t the most nutritious type
of lettuce and has less chlorophyll and vitamins than other leafy greens, it is still a great filler.
Remember, all lettuce is low-carb and low-calorie, and if iceberg is the only one you like, use
it freely to help you fill up. Pour on heaps of olive oil in your S meals and you’ll still be doing
your body a great favor. We don’t want to be “lettuce snobs” either.




Try hard to avoid eating the regular battery hatched type. You will consume too much omega
6, which is a prevalent imbalance in our modern way of eating. Walmart carries Nature’s
Harmony omega-3 eggs and other equally healthy brands that are not very expensive. Search
locally for farm-raised eggs. But hey, if you have a large family and you go through a lot of eggs,
buy any eggs you can afford and don’t agonize over what you can’t control. They are a cheap
protein source with many benefits. You can trim down eating regular ol’ eggs just as easily as
with healthier ones.

Canned Goods

A study by Harvard University that was released late in 2011 shed a horrid light on the amount
of BPA contained in common canned goods. BPA (Bisphenol A) is a synthetic estrogen used
to harden polycarbonate plastics and epoxy resins. Sadly, it has been used in canned goods for
decades, but more and more information is now being released on the hazards it causes in the
human body.
It is a known endocrine disrupter, so it hampers the body’s natural hormones responsible
for metabolism, reproduction, and development. It has been documented to trigger a wide
range of disorders like impaired brain function, cancer, diabetes, early puberty, and cardiovas-
cular damage. Pregnant women should be especially careful about ingesting BPA from canned
goods and other products like plastic water bottles, as BPA can pass from the mother to baby
and cause a greater risk for abnormalities.
The Harvard University study gave a 12 oz. serving of canned soup to a group of subjects
for five days in a row. At the end of the five days, they were tested for BPA. Compared to a
control group of people who were given a 12 oz. serving of fresh soup every day, the canned
soup group showed an average level of BPA in their blood stream that was 1,221 times higher
than the control group! Scary stuff!
Thankfully, there is good news. More and more companies are now using BPA free cans
for their food products. In May of 2011, Kroger supermarkets announced they will no longer
be using cans made with BPA for all of their house brand items. That’s excellent news, as they
have great coconut milk and inexpensive tomato and canned fish products. You can get basi-
cally any canned goods that you need under their house brand. We applaud Kroger for this
move. Hopefully Walmart will follow suit. As of now (2012), Walmart Great Value brand still
uses BPA in their cans. They do carry Hunts which uses BPA free cans for their plain tomato
products only. Let’s hope they will follow through with the rest of their products. Walmart also
carries Del-Fuerte which have tomato paste in BPA free cans.

If you have a Whole Foods close by, you can be assured that their 365 house brand does not
use BPA in their cans. Again, this is great news because we love their coconut milk and many of
their other canned products. Trader Joe’s confirms that their house brand is also free of BPAs.
Other brands known to be BPA free in at least a lot of their products are Eden Foods,
Native Forest, Vital Choice, Muir Glen, Wild Planet, Ecofish and Oregon’s Choice. As we
learn of more, we will post on our website the companies who are kicking out BPA.



Deli Meats
It is easy to purchase brands without harmful additives or preservatives, even at regular super-
markets. Hormel and Oscar Meyer natural versions are great. However, do what you can with
the money you have. If stretching to more natural versions is too hard on your budget, at least
search for more affordable deli meats with only one carb. This means they have less fillers and
you will be better off.
We are less concerned about nitrates in cured meat as some people warn about. This is
because brands that advertise, “no nitrates,” still use celery extract as a natural nitrate. It is
the same thing in our bodies as regular nitrates. Most vegetables naturally contain abundant
nitrates, but also contain antioxidants like vitamin C which cancel out the harmful effects of
nitrates in the body. If you are concerned about the nitrates in cured meats, take some vitamin
C when eating them and this should go a long way to protect you. Having said that, brands
which advertise “no nitrates,” often use healthier raised meats and put less fillers in their prod-
ucts. You might be better off buying them if your budget allows.

Salmon is only a superfood in “wild caught” form. Most farm-raised fish are fed soy and corn
based feed which destroys the omega-3 benefits. They are also high in PCBs. Wild caught
salmon can be inexpensive. It is easily found in the frozen foods sections of most supermarkets.
We buy ours from Aldi, a budget chain supermarket that carries four nicely-sized, individually
packaged wild salmon fillets for less than $4. Serene also buys a large style fillet of wild Alas-
kan salmon with skin on from Walmart. Both versions are affordable. Another cheap source is
canned wild salmon. It’s just as healthy and great for coconut Thai soups and salmon burgers.
Purchase in cans that are BPA free.

Always buy unsweetened yogurt and add your own stevia. Greek strained yogurt is preferred
because the whey water has been strained off, leaving fewer carbs. It is much creamier and has
twice as much protein. But, if it stretches your budget too much, buy plain yogurt and strain
off the water.



Other Essentials

There are a few essentials you will need to purchase from either the health food store, the
natural food section of your supermarket, an international supermarket, or online. We’ll talk
in more detail about them soon, but here’s a quick list.

NuStevia Pure White Stevia Extract Powder.
Bragg Liquid Aminos.
Nutritional yeast.
Glucomannan and xanthan gum.
Dreamfields noodles. They are good for all noodle purposes including Italian and Asian
style. Carried in most Kroger and Walmart supermarkets. If you cannot find them at
your local supermarket, order online.
Konjac noodles. Good for noodles in Asian style dishes and fantastic for Fuel Pull
dishes. Available at or You can find cheaper
versions at international stores. They are often called yam noodles. The ingredients will
list “yam root” as the main ingredient. This is not the yam like a sweet potato, but is
actually the konjac root itself, sometimes mixed with seaweed.
Kelp noodles. Good for noodles in Asian style dishes. Available at international stores
and online.
Chana dahl. Great for a lower glycemic bean option. Cheapest at international stores
but available at some Walmarts.

Getting a Lot of Food Items Without Spending a Ton of Money



Yes, it’s true that proteins cost more than starches do. We have to admit that white pasta, cheap,
fluffy white sandwich breads, Ramen noodles, packets of pretzels, and generic brand chips are
relatively cheap. People sometimes fill their carts with this sort of junk in the hopes of getting
a lot of food items without spending a ton of money. This practice might save you a dollar or two, but you haven’t bought any food. They are essentially non-foods. They might be cheap on
your bank account, but will be expensive to your long term health.
When we “cart watch” (a term we coined to describe the past time of observing the
contents of people’s carts while waiting in the checkout line), we notice that it is not only
cheap carbs that fill carts. There are almost always expensive ones too. Items like frozen
lasagna, frozen pizzas, boxed cereals (ouch, those will cost you), or those silly little frozen
packaged diet meals that don’t fill anybody up and leave you wanting to eat potato chips
We notice patterns when we cart watch. We often see women buying diet type foods like
those little low-calorie boxed meals. But, they have potato chips in their cart too! Doesn’t make
a lot of sense, but it’s extremely common. You will hopefully reduce or completely eliminate
these more expensive carb-laden, frozen items. They should be completely deleted from your
grocery list. Items like these are not cheap at all, so get rid of all such crazy carbs, whether
they‘re labeled diet food or not. Replace them with healthy proteins, more veggies, beans, and
whole grains and the switch should make very little impact on your budget. It should even
itself out and you might even save a dollar or two on the total.
If you are on a severely restricted budget, look at what you can buy rather than what you
can’t. Foods like Old Fashioned Oats, eggs, cans of tuna, lettuce, cabbage, brown rice, beans,
and butter are affordable for anyone.
We don’t mean boiling your cabbage unless you actually like it that way. Cabbage is such a
versatile, cheap vegetable that can be made in so many delicious ways. Think about sautéing or
roasting it with delicious seasonings in butter or coconut oil. Nothing could be better. Cabbage
is full of cancer fighting abilities and is the non-starchy vegetable that goes the longest way for
the smallest amount of money. Frozen cauliflower florets are very inexpensive also, and when
creatively prepared, can replace rice and potatoes very deliciously.
Treat yourself to a container of cooking coconut oil (Louanna brand from Walmart is
cheaper than extra virgin brands) and buy some unsweetened cocoa powder. Adding plan
approved sweetener, and you’ve always got chocolate to eat.
You could almost do our whole plan on these few inexpensive food items we’re suggesting
if you threw in a few berries, a piece of salmon now and then, and some green apples, as long
as you don’t mind not having a lot of variety.


Serene’s Budget Tip

 Serene chats: It costs just under a buck at any grocery store for a bag of dried beans
and this is good news for a large growing family. When my children have growth spurts,
they eat all day and I run out of ideas for snacks. Sometimes they have already had
enough fruit, bread, eggs, popcorn, smoothies and the like to fill a battle ship. I need
another healthy staple to fuel their tanks. Out of desperation, I came up with this very
affordable idea and it is now one of their favorites.
I soak a couple of bags of their favorite dried beans overnight and cook them up
the next day. After they become lovely and tender, I drain out the water and add a
little sea salt. Once they are cool, I put them in a tub in the refrigerator and they are
available for the creativity of budding chefs. When my children say they are hungry, I
tell them they can fry up their beans with their favorite spice. They love creating their
own specialties.
The older ones go at it on their own, and the little ones sometimes pair up with an
older one and help stir or suggest seasonings. Some of my children fry them up with
exotic curries and red palm oil while others prefer butter, parmesan cheese, and black
Personally, I have come to love garbanzo beans sautéed with virgin coconut oil with
nutritional yeast and sea salt—great for a Crossover salad. Garbanzo beans are also
great first finger foods for older babies (without the hot spices), a healthy whole food
that grows strong children instead of sickly ones.

Pearl chats: I have adopted this bean idea from Serene and my children love it, too!
They often ask if we can have “bean fry ups” like the Allisons. That’s often what they
eat when they spend time at their home.
Bean days really help our budget. We often do these fry ups at lunch time since
it works well for hungry homeschooling children. I fry up the pre-cooked beans for my
younger ones in a little coconut oil, all purpose seasoning, and parmesan cheese, but
the older ones take great pride in doing it themselves. They all have their own “best
flavor” ideas. My oldest son, Bowen is a spice lover. Nobody else would be able to eat
his version of beans because they are so heavily seasoned with cayenne pepper and
Cajun seasoning. I don’t know how he handles the heat, and I am a spicy hot lover!
Because they are pre-cooked, it only takes a couple of minutes for the beans to heat
up and so I make them all wait to use the same fry pan. Paper plates and one fry pan—
clean up is not too bad.

I also make use of these beans. It’s a great way to merge both the children’s needs
and my own at lunchtimes. I’m not always eating Crossovers, so instead of frying up
my pre-cooked beans in generous amounts of coconut oil like the children, which would
be a Crossover, I often take out a cupful of beans and make a tuna and bean salad as
an E meal for myself. It’s really quick prep and still cheap—add a can of tuna to the
beans, some diced onion, and a delicious light dressing.
Lentils help our budget, too. My husband is not a big soup lover, so I often make
lentil soups for lunch while he is at work or on nights when he has to work at his second
job. Lentil soup is cheap and easy. Charlie also understands that when I’m at the end
of my grocery week and there’s nothing left, then it’s lentil soup to the rescue. While
not his favorite, he always eats two bowls full. My children love it with lots of cheese
and whole wheat crackers. I adore lentil soup and eat it E style usually, without the
crackers and with a little mozzarella sprinkled on top.
Don’t forget to check out our information on a legume called chana dahl in Founda-
tion Foods, Chapter 17.



Adult Beverages Anti-aging Diet

Like coffee, wine can also be a healthful addition to an anti-aging diet. In excess, it is destruc-
tive to the body and dangerous to the liver. European countries that use it as a balanced accom-
paniment to their meals enjoy great health benefits. Several new studies back this up. A glass a
day extends life. One reason may be its effect on inhibiting plaque in the brain, thus prevent-
ing age related neuronal disorders. It also helps the breakdown of collagen in the skin, conse-
quently moderate wine drinkers are at less risk for an aging and wrinkled face. How about that?
One glass per day for women, and up to two for men, lowers harmful LDL cholesterol.
Be careful though, mama, a recent, major 2011 study published in the Journal of the American
Medical Association showed that women process alcohol differently to men. Drinking more
than one alcoholic drink per day for females can go against health, rather than promote it.
Women who drink more than one glass a day showed a modest 15% higher risk for breast
cancer compared to women who drank less. Therefore, sip slowly and stick to no more than
one 5 oz. glass.
Of course, you do not need to become a wine drinker on this plan. And please, don’t even
begin if you know you have the genetic potential to abuse it. If there has been alcohol abuse
in your past, or in your family, you are probably best to stay well away from wine altogether. There is exciting information coming out about a substance called resveratrol, which is
found in the skins of the grapes in red wine. It turns on the life extension gene in our bodies,
previously only known to kick in with reduced calorie diets. Resveratrol aids in weight control,
especially in the mid section, and energy function. This supplement may be a great idea if you
want to stay away from wine.

Never drink sweet wines! Always opt for dry, as these have very few carbs. Red wines, like
Pinot and Cabernet Sauvignon are excellent. Dry, white wines can also be used, but they do
not have the incredible resveratrol factor. If you’d prefer less alcohol content, a half glass of dry
white wine mixed with sparkling water is a good alternative. Please do not send us letters about
the evils of wine. Jesus performed miracles with it and wine was definitely a biblical beverage.
This was not grape juice as some like to argue. Fermentation played an integral role in enabling
populations to have enough to eat and drink in that day as there was no refrigeration.
Some wives may have husbands who like to have beer sometimes. It is very detrimental to a
macho body. Beer tends to end up making men look pregnant once they are over 30 years and
their cells are more resistant to insulin. You could suggest the idea of dry wine to your husband
in place of beer. If sipping wine doesn’t appeal to his manliness, and he would still like to swig
a beer on the odd occasion, we only approve ultra light beers because the carb content has been
greatly reduced to less than three carbs. Of course, your husband may not care a whit what we
approve or do not approve, that’s fine too. But, you could gently share the science with him.
You don’t need to say, “Serene and Pearl say . . .” He might get sick of hearing sentences that
start out like that (if he’s anything like our husbands). We’re sure you could find creative ways
to share the information with him that will not turn him off upon hearing our names, or this

Coffee Buzz or Sugar Buzz? Are Milk is Good For Healthy?


Some people pride themselves on the fact that they don’t do caffeine. We often notice these
people get buzzed through other means—namely sugar, often in the form of fructose. Many of these people are juice drinkers or like to eat way too much fruit. Sugar, even too much natural
sugar, will give a feeling of energy at first, but is always followed by a slump a couple of hours
later. These people then fuel up on sugar again. It may be in the form of a candy bar or the more
deceitful trap of another banana or glass of orange juice. It is a vicious cycle and a lot worse for
your health and waistline than a little caffeine in the antioxidant rich environment of coffee.
Coffee or Chai tea can be most useful after a meal when you are almost satisfied, but look-
ing for that extra something. Following an S meal, you can add some cream, even whipped
cream. Sweeten it up with a plan approved sweetener. It feels like a decadent dessert. You will
no longer be hungry. Knowing you have this to look forward to after the meal helps to stop
that compulsion for second or third helpings.
Just holding such a drink can be a great psychological aid when doing something that
usually gives you the munchies, like watching a movie. Sipping contentedly, you won’t feel
deprived when others are reaching for the carby snacks. Treat yourself to stevia-sweetened icy
Frappuccinos, hot coffee delights, and exotic chai delicacies.

The Milk Drinker

Now, let’s tackle milk. There’s a lot of confusion as to whether it’s healthy or not. The reason we
see it as a problem is because it is carbs and fat combined together in liquid form. Remember,
liquid carbs are the most potent fat promoting form. Even if you drink skim milk, there will
be an insulin response because the fat has been removed, leaving a pure liquid carb. The excep-
tion to this is when dairy is fermented as in kefir. The carbs are significantly reduced, and this
is healthful rather than harmful. Fermented milk in both skim and full-fat forms was likely the
way most milk was consumed in biblical times since they did not have refrigeration.
Raw whole milk is a healthy superfood with its high enzyme content and whole food
nutrition profile. However, here’s the problem. It is excellent for growing children, pregnant
women who have trouble gaining weight, or high metabolism husbands. For the rest of us, it
only fattens us up. The aforementioned people are the only cases for whom we recommend
drinking milk.

Pearl chats: The only time I can endorse low-fat cow’s milk is for having a splash in
tea or coffee, pouring a little over oatmeal in an E breakfast, or having some with
Uncle Sam’s or other plan approved cereal every now and then. Half cup portions of
low-fat milk shouldn’t cause a problem used with these grains as the fiber and protein
will help slow sugar responses. You may not always want to use yogurt, almond milk,
or a teaspoon of coconut oil or cream with water on your oatmeal. Therefore, a small
amount of low-fat milk is an okay option with an E breakfast if you can’t tolerate our
better options. 

family acquires from nearby farms are superfoods in my children’s diets. They all do so
well on this raw milk and are robust and healthy. My toddler drinks it all day long and
I am not exaggerating. He has a nice, fat, gushy belly of which I’m proud. I know he will
grow out of it when he does not consume such large amounts.
My husband loves milk, and when we were able to acquire this wonderful raw food,
he started drinking it by the quarts and gained the same gushy belly. Once he stopped,
his belly flattened again. Now, he enjoys unsweetened almond milk for his smoothies, or
we scoop the cream off our lovely raw milk and mix that with water for a yummy extra
creamy S smoothie.
I don’t use low-fat regular milk on my E breakfasts, but Pearl’s more practical
balanced approach may work for some of you. I am a food zealot—you know that

Unsweetened Almond Milk

We’d love you to consider unsweetened almond milk. It is our favorite milk replacement and
you’ll notice we use it in a lot of our recipes. It is available at most grocery stores in cartons right
next to regular milk. Unsweetened almond milk typically has zero net carbs, only a little fat,
and more incredibly, only about 30 calories per cup. Lay the red carpet out for unsweetened
almond milk in both your S, E and Fuel Pull meals. You can use it for your smoothies and
on your morning oatmeal or quinoa. We like to use Silk brand. It tastes smooth and delicious.
Please do not buy sweetened almond milk. It’s higher in sugar and carbs and therefore con-
tributes to weight problems. Buy only unsweetened almond milk and add our plan approved

New Kid on the Block—Flax Seed Milk

It’s not as readily available as almond milk yet but keep your eye open for unsweetened flax
seed milk under the brand of Good Karma. We predict it will become extremely popular in the
next couple of years. The unsweetened version can be used for either S, E or Fuel Pull. Like
unsweetened almond milk, it is both low in fat and carbs. It tastes great and is only 25 calories
per cup! If you prefer the taste over almond milk you can replace it in any recipes that call for
almond milk.


Coconut Milk

You’ll notice in future chapters that we use canned coconut milk in some of our recipes. It
makes great creamy curries, sauces for meats and vegetables, and is great for smoothies when
frozen in ice trays or diluted with water. But, canned coconut milk does not make a great drink
alone. The consistency just isn’t right and its flavor and texture is too powerful.
Similar to almond milk, coconut milk is now packaged in a carton for drinking and is
becoming a common item in everyday grocery stores. The problem is that this sweetened coco-
nut milk is too high in carbs. You can purchase unsweetened coconut milk, but because it has
more fat, keep it in an S setting.
If you would like to save money and enjoy the health benefits and taste of drinkable
coconut milk, go to where it describes how to make easy and
delicious coconut milk from unsweetened shredded coconut. Just remember, this homemade
coconut milk recipe is approved for S purposes, not E, if you’re seeking weight loss. The origi-
nator of this web site, Vanessa Romero, also gives an easy step by step guide on how to make
this milk into delicious ice cream. We love her site because she has wonderful information on
the benefits of a low glycemic approach to food and she breaks everything down into quick,
easy, and doable steps. The pictures are incredible and you want to reach through the computer
and gobble the coconut ice cream up.

How About Pop, Soda, Coke and Tea or Coffe for Healthy ?

Pop, Soda, Coke

Whatever you name them, we call them the death of a trim waistline. Thankfully, more and
more companies are coming out with stevia-sweetened sodas. Kroger supermarkets carry three
such brands in their health food section. One brand, called Zevia even has a cola flavor that
contains caffeine. We know some of you may drink coke or diet coke for the caffeine hit. We’re
not going to bury our heads in the sand and pretend you don’t exist. If you’re a soda addict,
switching to a brand like Zevia can be one way to drink your soda without growing an insulin
belly from all the sugar in coke, or consuming the harmful artificial sweeteners in diet sodas.
This might not be a purist approach but it offers a practical solution.
There has been quite a buzz lately about Pepsi bringing out a stevia-sweetened version of
coke. So far, it’s not on the market, but will probably happen before too long.

Pearl chats: My children love to drink Virgil’s Zero Root Beer. They like it so much
that they save their own money to buy it since it’s not on my grocery list. It is stevia-
sweetened, zero calorie, zero harmful ingredients, yet absolutely delicious. We find it
at our local Kroger store. 

No More Coffee?

Coffee and tea. They’ve been around for centuries. Our official stance is, go ahead! Shouts and
cheers! Fist pumps and high fives all around. We join you in a resounding, Yay!
We know there is much controversy over whether or not coffee and tea are healthy. We
have kept a close eye on the studies. Latest research has exonerated coffee and tea from their
bad reputation. Studies show that coffee does not leach minerals from the body. It is not a great
idea to take your vitamins with a cup of coffee, but it will not deplete your entire system.
You cannot count coffee as part of your water intake for the day, but it is a myth that coffee
will cause dehydration. Tea may be counted as water intake. Both tea and coffee have wonder-
ful benefits, but we still caution moderation since overdoing caffeine can raise cortisol levels
and tax the adrenal glands. In moderate amounts, coffee and tea are beneficial because of their
extraordinarily high antioxidant levels and mood lifting abilities. In fact, tea, and green tea,
can be consumed more liberally than coffee since they have less caffeine and both offer benefits
to the brain and body. Green and black tea can aid in weight loss, calm nerves due to their
theanine content and are anti-aging tools. The caffeine in green tea is neutralized because of
theanine, a natural de-stresser.
Coffee elevates dopamine levels, which contributes to a feeling of happiness and lessens the
chance of getting Parkinson’s. Numerous studies indicate that coffee consumption is associated
with a sharply reduced risk of developing Type 2 diabetes, including an 18 year follow up study
on Swedish women released in J Intern Med in 2004. A 2009 study published in the Archives
of Internal Medicine reported that each cup of coffee consumed daily dropped the risk of this
disease by seven percent. Another very recent study carried out in China at the Huazhong Uni-
versity of Science and Technology suggests the likely reason why coffee has this preventive effect
against Type 2 diabetes. The researchers discovered that coffee is able to inhibit toxic amyloid
proteins that are normally found in the pancreas of people with Type 2 diabetes.
One has to weigh up these findings with the rise of Type 2 diabetes. Most Americans drink
coffee, yet Type 2 diabetes is on the rise. However, consider what they put in their coffee.
Sugar, or some other sweet Starbucks concoction? We doubt even high amounts (4-6 cups) of
plain black coffee daily can completely combat a diet that is too high in carbs and sugars. Yet,
these beneficial compounds in coffee cannot be discounted. Logically, it seems best to eat low
glycemic foods and also include some wonderful daily cups of Joe.
Coffee is now also considered by researchers to be an anti-cancer beverage. Laboratory
studies show that it has an anti-tumor effect against ovarian, colon, liver, and other cancers. A
recent 2011 study released in a May edition of Breast Cancer Research showed that post meno-
pausal women who drink moderate to large doses of coffee are also at significantly less risk for
an aggressive type of breast cancer known as “estrogen receptor (ER) negative.”

Pearl chats:
I look forward to my one cup of coffee each day, two on Saturdays. I jok-
ingly call coffee my “paci,” nicknamed for pacifier. It soothes, comforts, and lifts my
spirits. I am thankful for this “paci” when my boys are extra loud and crazy and I finally
shoo them out the door to play backyard football. What better way to de-stress than
with a comforting mug of coffee? My coffee with cream helps me get through the rest
of the day. Sure, it’s a vice, but God knows we need that little extra help sometimes
or He wouldn’t have made the coffee bean! Having only one cup a day is not a rule, but
I find I can become overly stimulated with more and push my body to do too much. I’m
not particularly interested in becoming a super woman.
I find it helps to have a nice hot drink in the afternoon with a snack. Eating on
the run, or while multi-tasking, often causes you to be unaware of what and how much
you are eating. Devoting a little time to unwind with a cup of coffee or tea, and some
yummy plan approved cheesecake, makes you stop and realize life is pretty great. You
receive more pleasure through food by relaxing and are more able to stop eating when
satisfied. Somehow, sipping on a hot beverage makes that more likely to happen. O
Serene chats: When I first started researching on the benefits of coffee and how it
is one of our highest dietary sources of antioxidants, I really wanted to be a believer,
but I had been indoctrinated by dietary gurus who looked down their noses at coffee.
It was difficult, with my purist approach to eating, to even put coffee in my shop-
ping cart at first. I felt like I was starting to smoke cigarettes or something equally
unhealthy (crazy me, huh?). Since finally allowing myself this wonderfully healthy indul-
gence, I have taken a step closer to comfort and the ability to nurture myself.
I have always enjoyed the deep aroma of coffee and tried to savor its flavor by
using coffee substitutes made by roasted chicory and grains. They didn’t have the
depth and fullness I knew came from real coffee and I was always left unsatisfied.
Living with a low glycemic approach, I didn’t like the extra carbs in the grains (even
though they weren’t over the top) as I prefer to save my carbs for food.
At first, I didn’t do regular caffeinated coffee as I was still trying to heal my
adrenals after some lifestyle stressors. Regular decaf is unhealthy because of the
chemical processes used. Here’s the good news. There is a healthy way to decaffein-
ate. It is called the “Swiss water method.” This removes the caffeine, but keeps the
bold flavor and antioxidants. You can find this at any natural food store. I still love my
Swiss water decaf coffee, but also enjoy the “real thing” now without any ill effects.
Now, along with my eggs in the morning, you can picture me enjoying real organic
coffee with cream. Care to join me? What a yummy way to stay young, slim, sane, and
I like to research the best and healthiest approach to everything. Coffee and its
different preparations has been my latest hot subject. Pearl laughs at my obsessive personality in this area. You could serve her Joe “any old how,” as long as it’s real
coffee. She could probably even drink it lukewarm! Horror! When it comes to coffee she
simply enjoys it without all the fuss. Me? I like to fuss. I am a complete coffee snob . . .
well, perhaps a “wannabe snob.” All my coffee gadgets come from the Goodwill thrift
store. If I can’t have a nice, potent, organic, freshly roasted “cuppa,” then I’d rather
go without.
I don’t mind a cup of French press or filtered organic coffee, but I prefer to dive in
deep and drink my coffee closer to the core essence of this antioxidant loaded bean.
Behold, the espresso—the most potent way of receiving the antioxidant properties
and bold flavor from the coffee bean. Surprisingly, it is also the best way of avoiding
too much caffeine.
Espresso is made by forcing a small amount of hot water through the coffee very
quickly. It is this rapid and pressurized contact with the water that extracts con-
centrated amounts of coffee’s benefits without over extracting caffeine and breaking
down the oils. In all coffee preparations, the best part of the coffee is extracted in
the first cup of water that flushes through the grounds. This is like the first pressing
of a good quality olive oil or wine and contains most of the incredible benefits we hear
about coffee. When you brew a pot of coffee, you run multiple cups of water over these
same grounds. More bitterness and acidic content of the coffee bean is extracted and
you get a boatload more caffeine and diluted benefits.
The longer the contact time with water, the more caffeine is extracted. It is a
misunderstanding that espresso is the stuff that gets you totally wired. Yes, it has
a stronger and deeper flavor, but a 2 oz. double espresso has only 50 mg of caffeine,
whereas an 8 oz. cup of brewed coffee has 2.5 times that much caffeine, sitting
around 135 mg. I don’t want to come across as fearful of a moderate amount of caffeine. In fact,
most of the studies show the benefits of coffee are associated with the real thing,
not decaf. But, keep in mind we are not encouraging you to be a “caffeine junkie.” Over-
stimulating yourself is not beneficial.
I don’t like to take my espresso in a quick shot as I love to savor a full mug of Joe.
Therefore, I dilute my morning double espresso with the same amount of hot water
and a dash of organic cream, if budget allows. Superb! This is called an Americano.
It rocks with a quiet moment— the baby napping or nursing and my Bible or another
meditational book in hand.
I found my espresso maker at Goodwill for five bucks. It does the job, but would
probably make an espresso connoisseur completely dissatisfied. I am hinting to my
husband about a Vev Vigano for Christmas. It runs around $40-50 for a small one.
It is purported to make the best espresso unless you want to spend up to $1000. It
carries an old world charm of being a stove top original Italian design. What makes it
better than most stove top espresso makers is that it is made from stainless steel
and not aluminum like other Italian models.

Pearl chats: Thanks for the loooooong coffee 101 class Serene. I still “like me some
Dunkin’ Donuts” brewed coffee. And yes, I can drink it any temperature. O

You can drink your coffee with full cream or half and half for S, and either black, or with
a dash of milk or almond milk for E. Please stay away from non dairy creamers. They are filled
with trans fats and do not work for our plan or your health. If you are completely lactose intol-
erant, health food stores have coconut coffee creamers which work for our plan. Do not use
pre-sweetened ones. They will counteract the wonderful health benefits coffee gives.
Also, please stop using flavored coffee liquid creamers like vanilla, caramel, or Irish Cream.
They are full of sugar and cause your middle to expand. You can buy flavor infused coffee beans
or ground coffee instead. Starbucks has a line of naturally flavored coffees. Watch out though,
because most other brands of vanilla, caramel, or other flavored coffee beans are artificially
flavored and add needless toxins to the body. If you love flavored coffee, purchase naturally
flavored beans or grounds then add your own cream and on plan sweetener. You’ll have the
same end product, but a much healthier and trimming version.

Learning the art of keeping beverages glycemic friendly

Learning the art of keeping beverages glycemic friendly is crucial to the success of this plan.
Anything you put into your body in liquid form is more easily absorbed into the blood-
stream. If your drink contains sugar, your blood glucose levels will immediately sky rocket.
This rapid sugar high is worse for your body than a regular sugar high from food, which is
already bad enough. It is basically fat in a drink. With every gulp, you pour on the pounds.

Juice, the Great Deceiver

Many people think they are doing themselves a favor by opting for juice instead of sodas. Even
100% juice drinks are 100% fattening. Juice is liquid carbohydrate, the worst kind for weight
management. The fiber has been removed. It has usually been pasteurized, or worse, made
from a concentrate.
Even if you took the time to make all raw fruit juice at home with a juice extractor, it is still
fat in a glass. How can we say that? There is never a good reason for the fiber to be removed
from fruit. God put it there to slow down the insulin response. You may wish to detox now and
then with fresh juices, or include them if you are fighting a grave disease. If so, always stick to
green juices with a base of mild cucumber or celery. These are more cleansing and healing than
sweet juices. Watch out for the myth of carrot juice. It has a similar effect as fruit juice on blood glucose. High sugar imbalances the body by promoting yeast and parasites which create the
perfect environment for cancer growth and all disease. These pathogens and harmful microbes
are like weeds which overtake the body’s ecology or inner garden.
Better than juicing is to make Serene’s Earth Milk (Chapter 27) which has the same healing
and cleansing properties as juices, but tastes better.

The Naughty List

We know that sodas are fattening. Now you can place fruit juices in the same category. Here are
some other drinks which are equally dangerous to your waistline. Excuse our Sergeant Major
attitude for a minute. Hang in there—excellent options are coming.

Sweet tea—fattening.
Naturally sweetened healthy type green teas—fattening (the word “naturally” on a
food label always means using sugar).
Sports drinks like Gatorade—fattening.
Energy drinks like Red Bull—fattening.
Natural cane juice sweetened colas—fattening.
Any store-bought or naturally sweetened lemonade—fattening.
Vitamin water—fattening (except those sweetened with stevia).
100% juice spritzers—fattening.
Any pre-packaged or deli made smoothie (usually contains apple juice, and or
Most Starbucks concoctions—double fattening, due to fat and sugar combined (you’ll
be fine with their regular coffee with half and half or a little heavy cream).
Hot tea with honey—fattening (good for rare medicinal occasion).
Coffee with sugar—fattening.
Overdoing diet sodas—fattening (long term use may mess with metabolism and endo-
crine system).
Milk as a beverage—fattening (we’ll explain why later).
Beer—triple fattening (the highest on glycemic index). Ever heard of a beer belly?
Sweet wines—fattening.
Mixed alcoholic drinks—fattening
We feel like big ol’ meanies after completing this list. Are you feeling a little chastised and
deprived? It is depressing to write this, but we care enough about your success to get tough.
Don’t freak out! There is a superb replacement for each one of these no-nos.

Sip Ups or Slip Ups

We had to be thorough with all the “naughties” because the thought of someone starting our
plan with gusto, then wrecking it with one needless slip up (or should we say sip up), ruins our
day. We can’t shake the following picture of a newly inspired Trim Healthy Mama throwing
out all the high glycemic foods from her cupboards. She drives to a natural food market and
excitedly fills her cart with omega-3 eggs, grass fed red meat, and lots of non-starchy vegetables.
She’s on a roll. On the way out of the store, feeling a little thirsty, she stops by the juice bar for
a healthy pick me up drink. No more soda for her! She chooses one called Mango Madness and
opts for a shot of wheat grass for good measure since she’s now on a health kick.
Little does she realize her glucose levels surge through the roof on her drive home due to
the so-called “healthy” drink, and her pancreas has to send out extra insulin to get rid of all
that blood sugar. Her first day on our program becomes a disaster. There was nothing wrong
with the wheat grass, but it doesn’t have any sugar disabling properties to compensate for the
contents of the rest of the smoothie. It was a waste of good money.
Don’t let this be you. Get smart about your drink choices. There is no reason for you to feel
deprived even if you have strong addictions to sweet drinks. Our recommended stevia products
solve this problem. They’ll be discussed in detail in Foundation Foods, Chapter 17. Please don’t
turn your nose up at the idea of stevia if you’ve tried it in the past and hated the bitter after-
taste. We’ll soon tell you about new products that taste just like sugar without that after burn.

Ideas for Juice Lovers

If you are a juice lover, we suggest purchasing berry teas such as Celestial Seasonings raspberry,
orange, or blueberry flavored, and making them into iced tea sweetened with our recom-
mended stevia sweeteners. This also works well with regular or mint teas and they are perfect
over ice for hot days.
If you can’t be bothered doing all that and have a little wiggle room in your budget, there are a
couple of great new options to consider. In the future, there will surely be even more options since
more companies are learning about the health benefits of sweetening drinks with stevia instead
of sugar, corn syrup or other artificial sweeteners. However, we already know of a couple. Sobe
brand has a beverage called Life Water. You can pick it up almost everywhere. We can even find it
at our local hick gas station, out here in the Tennessee woods for about a dollar and a half a bottle.
The awesome thing is that since this Life Water is only sweetened with stevia and erythri-
tol, it fits perfectly on plan and has zero impact on blood sugar. It is refreshing, fruity delicious-
ness and has no artificial ingredients. It offers many wonderful flavors like Fuji, Apple, Pear.
Here in the South, Kroger grocery store chains also carry a drink that tastes like juice with no
artificial ingredients. It is Kroger brand and is called, Zero Calorie, Vitamin Enhanced Water Beverage. It comes in 12 bottle packs for a reasonable price and the Orange Starfruit flavor
tastes like orange juice. Check to see if your local grocery store has something similar. The main
thing to check with flavor enhanced waters is that the sweetener used is stevia, erythritol, or a
combination of both. Be diligent when selecting, because while some beverage brands are start-
ing to use stevia, most “sugar-free” brands of vitamin water are still using artificial sweeteners
and other unhealthy ingredients.
Another good juice replacement can be found at Walmart, Kroger, and other popular
grocers. Walk down the tea, coffee, and beverage isle where they sell Kool-Aid type packet
mixes. Keep an eye out for a small box of dry packet mix called Hansen’s Naturals Fruit Stix.
It’s a powder you mix with water to make a fruity tasting beverage. It is sweetened with stevia
and includes only natural flavors. We heartily endorse it if you can afford it. It gives wonderful
flavor and color to water, or sparkling water. It comes in a variety of refreshing fruit flavors.
Lemonade lovers can be happily satisfied using natural lemon concentrate or the juice from
real lemons, which are both very low in carbs. Or, if you have some more budget wiggle room,
most supermarkets now sell Pure Lemon packets. They consist of lemon flavored powder which
is easily dissolved in water. They taste wonderful and don’t have artificial additives. Adding
these options to a pitcher of pure water and sweetening with our on plan sweeteners makes
divine tasting and incredibly healthy lemonade. The same can be done with small amounts
of unsweetened cranberry juice concentrate. Those who like juice spritzers could do a similar
thing using sparkling mineral water instead of regular water.

The Way To Implementing Healthy Food for Life

We don’t want you to be even slightly puzzled, doubtful, or left wondering about all the
details once you begin implementing the S and E plan. Therefore, it’s time to get really
practical and give you a detailed look at what S and E meals actually look like. We’ll contrast
them with a meal that does not work, for example, an S or E meal gone wrong. We’ll also take a
look at examples of what well balanced Crossover meals look like for people who need to main-
tain or slow down weight loss. We’re going to really get nitpicky here and enjoy every bit of it!
It will be a waste of time to focus on S Helpers and Fuel Pulls here. All you need to know
for S Helpers is that they will be exactly like S meals with the addition of the allowed starch of
fruit. Fuel Pulls are featured in greater detail in One Week Fuel Cycle, Chapter 28.
E Breakfast Example (the right way)
Bowl of stevia-sweetened steel cut oats or Old Fashioned Oats with 0% Greek yogurt and ber-
ries, or 1 tsp. coconut oil mixed with 1⁄4 cup boiling water, cinnamon, and a little sprinkle of
golden flax meal.

Pearl chats: Perfect! In place of the Greek yogurt or coconut oil thinned down with hot
water, you could use either regular low/fat free yogurt or unsweetened almond milk.

Serene chats:
Optimally, I love to make my own yogurt from raw milk after I have
skimmed off the cream which naturally makes it low fat and perfect for E needs. I save
the cream for wonderful S treats. But, I also buy Greek yogurt since I can’t always
make my own. It is so much better than most foods in a grocery store. Also, check
out how to make the oatmeal with the one teaspoon of coconut oil in Morning Meals,
Chapter 18. I think you’ll love it for a change.


E breakfast Example (the wrong way)
A bowl of instant cinnamon and brown sugar oatmeal, with raisins, sliced banana, and non-fat
milk. A glass of orange juice on the side.

Pearl chats: The carbs are simply too high in this meal. Please do not purchase the
pre-flavored oatmeal in the little brown packets and think they are a healthy option
for you. They’re not. They are full of sugar and excess carbs. The person who eats
this breakfast will be hungry in less than a couple of hours and seeking more sugar
fuel. There is not enough protein to sustain brain concentration and it promotes belly


Serene chats: Instant or quick oats are absorbed much faster into your bloodstream,
so their carb content is more damaging. Even if you sweeten this breakfast with honey
instead of brown sugar, your insulin surge would skyrocket, not to mention the sugary
fruit choices you added. It is a very fattening breakfast. The worst part is that this
type of breakfast is applauded by the American food guidelines and promoted by most
diet dictocrats due to its high fiber and three fruit servings. What a load of bunkum!

S breakfast Example (the right way)
An omelet, made with omega-3 eggs and your choice of cheeses and veggies like onions, pep-
pers, mushrooms, and tomatoes. Optional side of berries. Organic coffee with a dash of heavy

Pearl chats: This is a good one. Omelets are my husband’s favorite breakfast. I use
cream cheese and finely diced onion to make them extra succulent. He lost his weight
while eating these several times a week along with other healthy meals.

Serene chats: The egg-based breakfast is perfect. Research has shown that people
who eat hearty proteins like eggs for breakfast are less hungry and battle less crav-
ings throughout the day. Eggs, fried, poached, or boiled are the perfect start to the

S Breakfast Example (the wrong way)
An omelet, two pieces of buttered wheat toast spread with grape jelly on the side. Coffee with
milk, honey, or sugar.


Pearl chats:
All the goodness of the egg is ruined by the wheat toast. Some studies
have cited more health concerns in people who eat eggs numerous times each week. It
is not the eggs. Our culture usually puts eggs with junk carbs like white toast, bagels,
or orange juice, etc, which all give rise to diabetes. Coffee, sweetened with honey or
sugar causes fat gain.

Serene chats: You are creating fat gain by combining a hearty portion of protein and
fat with an equally hearty portion of carbs. This is made worse by using carbs like
wheat toast, which is really not much better than white toast. The label must read
100% to be whole grain and not list 50 unpronounceable ingredients after that. Even
adding two slices of healthy sprouted toast to this meal is too many carbs for weight
loss. It would be a Crossover instead of a slimming S.

Crossover Breakfast Example
Two fried eggs in coconut oil on one or two buttered pieces of super healthy toast, such as
sprouted Ezekiel or Trader Joe’s, homemade sourdough, or dark rye. One orange on the side,
or an apple with a big scoop of peanut butter.


Pearl chats:
You’ll be nourished on this breakfast. The carbs are not high enough to
spike your blood sugar, yet they will not allow a fat melt. The fats keep blood sugar
nicely balanced. 

Serene chats: To keep to a good weight, I enjoy a breakfast like this a couple of times
a week.

E Lunch Example (the right way)
A sandwich made from two slices of sprouted or sourdough grain bread and smeared with
light mayo, mustard, lean deli meat turkey slices, a thin slice of part skim mozzarella, tomato,
lettuce, and onion; half a cup of low-fat cottage cheese; and a wedge of cantaloupe on the side.

Pearl chats:
If you feel a little low in energy, this meal has just the right amount of
carbs to help get you going again. It incorporates whole grains and they are well bal-
anced by the protein in the lean turkey and cottage cheese. It is yummy, too! 

Serene chats:
You can see by this example meal that no more than two slices of bread
at a time is ever recommended, even for E meals. If bread is included, keep the fruit
portion smaller. Cantaloupe is a good choice here because it is a medium glycemic
fruit. If your meal already includes two pieces of bread, it’s a wrong decision to have
larger portions of fruit, or even small portions of very sweet fruit like watermelon or

E Lunch Example (the wrong way)
Turkey, ham, or baloney sandwich made from regular wheat or white bread, slathered with
regular mayo, head lettuce, and one slice of American cheese. Side of pretzels or potato chips.

Pearl chats:
This meal is so common and is a chief cause of expanding waistlines
all over America. Don’t fall into its trap or even believe that the pretzels are much
healthier than the potato chips. They both spike insulin and guarantee that the fat
from the mayo, baloney, and cheese is carried to your belly. This is simple tandem fuel
burning science. It might not be more food than the first meal but the double fuels
cause fat gain for most people. 

Serene chats: I agree with Pearl that tandem fuel burning is a problem here, but there
are other contributing issues. Even if you chose lower fat healthy turkey slices, and
used a lighter mayonnaise to take out fat, two slices of regular bread alone, or with
cheese, is already insulin producing and therefore fat promoting. Pretzels just make
it worse. 

S lunch Example (the right way)
Sautéed salmon in butter and coconut oil with a large decadent salad, dressed liberally with
olive or hemp oil and lemon vinaigrette, and your choice of goodies such as avocado, toasted
nuts, bacon bits, cheese, or boiled egg. You can have any, or all of the above. Finish with
organic coffee with cream.

Pearl chats: This is a very quick meal, ten minutes at most. Deliciousness doesn’t
have to take long to prepare. This salmon could easily be made into E by pulling back
the oil and opting for a nonstick pan, throwing in 3 ⁄ 4 cup of brown rice or quinoa, and
dressing your salad more lightly.

Serene chats:
I love this meal. I confess I don’t need much variety in my diet and
eat this lunch many times a week. It is my favorite, and its super slimming! I love not
having to hold back on the fats and the salad is so scrumptious. Salmon, being a
superfood, is my preferred lunch choice

S lunch Example (the wrong way)
Breaded fish fried in butter on rice pilaf, a side salad with full-fat ranch, and some sweet tea.

Breaded fish fried in butter on rice pilaf, a side salad with full-fat ranch, and some sweet tea.

Pearl chats: Breading anything with normal breading ingredients like flour or bread
crumbs is a major problem. The carbs mix with the fat for frying which creates an invi-
tation for weight troubles. Instead of breading flours you can substitute parmesan
cheese, store-bought coconut flour, or Joseph’s pita bread crumbs.

Serene chats: Even choosing whole grain brown rice, unless eating only
⁄ cup or less
can cause weight gain alongside any rich, fatty dressing. Even if you chose whole grain
bread crumbs for your breading and sweeten your tea with natural honey, it’s just too
many carbs. Plus, the added evil of combining it with a rich, fat sauce will do you in.
But, I am not being fooled into believing this meal may be fish sticks with parboiled
white rice and regular sweetened tea!

Crossover Lunch Example
Sautéed salmon in coconut oil with a medium-sized sweet potato and salad on the side. The
sweet potato may be heavily buttered and sweetened with stevia and cinnamon if desired. The
salad dressing must be full-fat.


Pearl chats: Indulgent and delicious. I have to eat this meal now and then (poor me,
right?) to keep my weight up. If this were to be made an E meal, you would simply use
way less fat. O
Serene chats: I love Crossover meals with sweet potatoes. I heavily drench them with
about two heaping tablespoons of raw virgin coconut oil and then liberally sprinkle
on Celtic salt, cayenne pepper, and curry powder. It tastes divine, like a rich gourmet
Indian curry. Having so much healthy fat helps stop any spike from the sweet potato,
which is rather low glycemic anyway, but there will be a sufficient amount of carbs to
give this meal a maintenance effect instead of weight loss. Anything over one medium
sweet potato would go past the medium gylcemic point and be detrimental. This is
especially true on an E meal where there is not a lot of fat to blunt the sugar climb. 

E Evening Meal Example (the right way)
Mini Meat Loaves, made with extra lean ground turkey, (Evening Meals, Chapter 21) and a side
of Waldorf Cottage Cheese Salad (Lunches, Chapter 20).

Pearl chats: These two recipes are high in protein and leave you feeling full. Since this
is your E meal and the salad is your only carb portion, remember to make sure you put
enough energy foods in the salad. One apple per serving makes it sweet and delicious
and fills the salad out to ensure very big servings. Or, you could use half an apple per
serving and toss in a handful of goji berries or currants. Two spoons of pineapple would
be okay, too. 

Serene chats: I love meatloaves and these minis look so cute on your plate. Some-
times, I make meatloaf with grass fed ground sirloin. It is also a very lean meat and a
little more superfoody. You could substitute lean grass-fed beef, buffalo, or venison,
but never regular ground beef in an E meal, please. 

E Evening Meal Example (the wrong way)
Grilled chicken breast, corn on the cob, buttered dinner rolls, and salad with a sweet French

Pearl chats: There is so much wrong with this meal. This person may be under the
impression that the nice lean chicken breast is going to help control weight. The corn
will stop that. Corn works well to fatten up animals before slaughter and it can have
the same effect on humans. The buttered dinner rolls are usually processed and
devoid of fiber. French dressing will spike sugar unless it is homemade with a no-carb
sweetener. O
Serene chats:
This meal is a typical dinner in our western culture. Not many people
enjoy a meal without buttered bread, especially at a restaurant. However, margarine
would be even worse. Even whole wheat yeast rolls are not a good choice on a low gly-
cemic lifestyle as they are made with flour which is quickly absorbed into the blood as
glucose. The only time we use any form of wheat flour in our recipes is with sourdough
bread, which is fermented. This lowers the sugars while the sour lactic acid slows down
an insulin response. The rolls were bad enough; but add the corn, which is genetically
modified unless organic, plus a sugar laden dressing, and you’re in for trouble. Some-
times people tell us, “I don’t know what’s wrong, I don’t eat very much.” You don’t have
to eat very much. It is deceivingly harmful meals like this that do the damage.

S Evening Meal Example (the right way)
New Mexican strip steak topped with melted cheese and green chilies with steamed broccoli
tossed in butter on the side.

Pearl chats: This meal is a goodie. My husband and I cannot afford steak very often,
but eating it at home occasionally feels like a special date. Like ours, most families
cannot afford to feed everybody steak, especially organic or grass fed. Once in a while
we’ll let everybody in the family have a steak, but we usually throw on burgers for the
children, and cook up one extra steak for them all to share so they get a taste of the
real thing. Don’t think that you have to eat exactly what you feed your children. They
have different metabolic needs and get to eat some “special” items that you don’t, so
it evens out.

Serene chats: Those of us with large families know we can’t afford steak for the whole
family. I buy it at Costco for my husband, and an occasional treat for myself. It is
fairly well priced when you don’t feed it to the whole gang.
I’d like to add to what Pearl mentioned about specialty foods for the adults. When
daddy eats his nice big steak now and then after a hard day at work, the children
know he did not get to enjoy the heaping portion of the creamy mashed potatoes they
ate. Children learn that they have their own treats. In our house I buy honey, raisins,
bananas, white potatoes, whole wheat noodles, and other healthy glucose rich foods
for the children only. They need these to grow. We buy grass fed milk that only the chil-
dren drink. They get to enjoy organic jellies for their bread. Keeping steak for dad, and
occasionally for you, should not affect your conscience. 


S Evening Meal Example (the wrong way)

Grilled steak with large baked potato on the side, topped with sour cream and butter. Tossed
head lettuce salad, with ranch dressing.

Pearl chats:
This is a common one. The loser here is the baked potato, yet it is the
main side offered with steak in most homes and restaurants. We urge you not to do
this combination. It makes a wonderful steak meal fattening when it doesn’t need to
I cut up yellow squash, season it well, and bake it in the oven with butter. My
husband likes this with steak as well as any old potato. Broccoli is always good with
steak, too. White potatoes are like white bread; they are straight sugar in the body. We
don’t recommend white potatoes for adults, even on our E meals. A small one now and
then won’t kill you in a Crossover, as long as you are already at, or near, your desired
weight. O
Serene chats: It’s not only that a white potato has carbs enough to send your insulin
revving to the moon, but people always dress them up with large amounts of fatty
toppings because they are so dry without them. This is a double whammy. Eating the
baked potato dry, just to be diet conscious, is still a bad idea, as you have learned
that a naked carb is a blood sugar swinger. Plus, dry potato—yuck!

Crossover Evening Meal Example

Coconut Chicken Curry (Evening Meals, Chapter 21) over brown rice or quinoa. A side salad
with olive/balsamic dressing. Pearl chats: You can do a full cup or more of quinoa here if you like; much less than
half a cup of grain will not likely help to maintain weight. In this meal, the fat and the
carbs merge in a sensible synergy. O
Serene chats: I love coconut anything! If you are trying to lose some extra weight, it
may be a while before you will be incorporating Crossover meals. You can easily make
this into an S meal by leaving out the rice and having this dish over Cauli Rice (Vegeta-
ble Sides, Chapter 21) or even some hemp seeds if you have any handy. An S Helper of
quinoa is always another option.