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.

cheating is bound to happen. You can’t pretend life is perfect and that nobody will fall off the horse occasionally



The temptation to cheat is part of everyday living everyday in the real world. We just spent
several minutes disagreeing with each other about this subject and what we should suggest in
this article. We both think our points are more valid of course, so we’ll give you both of them
and try to get to the truth of the matter.

Pearl chats: Serene, cheating is bound to happen. You can’t pretend life is perfect
and that nobody will fall off the horse occasionally. I don’t think we should say, “never

 Serene chats: So you’re calling me a nobody? I’m not going to fall off the “horse.” And
why are you calling healthy eating a “horse”? Some people like me cannot enjoy a cheat.
How does something feel like a treat if you know you are poisoning your body, adding to
the aging process, and having to work out harder tomorrow?

Pearl chats: They’re unique thought processes to you. I don’t have those thoughts
when cheating. I’ll have a bag of popcorn when my husband and I do movie dates about
once a month or so, (even with that fake butter stuff they pour all over it). I’ll eat a
small bag of potato chips when I’m on vacation, or a real sugar brownie or two every
now and then, and I am not going to spend the two days of Christmas and Thanksgiv-
ing denying myself anything, and I mean anything! Most people feel this way, and it
is so easy to start back on plan the next day. I have had no problems doing this. Life
should not be all about rules and restrictions.

Serene chats:
Pearl, why does a treat always have to be junk? Why do you have to say
you are denying yourself to not partake of junk foods? I splurge at Christmas as well,
but with more expensive and gourmet foods that I normally would not purchase. These
treats are not going to damage me. Christmas and Thanksgiving can be full days of
Crossovers which make me more than satisfied.



Pearl chats: Well, we agree to disagree. Serene, you’ve always had super human self-
control when it comes to what you eat. Most of us are not born with such ability.
Feeling weighed down with shame for cheating can create a worse situation for some
people. I know a few people who feel so awful about themselves for messing up now and
then that they start to self sabotage. Healthy progress is hindered from self punish-
ing choices. They figure, “I can’t get this right, I already messed up so I might as well
drive through and order a large Fry and a Frosty to dig a deeper grave.”
For those who want to eat some forbidden foods once in a while, I say it is fine if
you can handle it. Make sure this doesn’t become a way for you to slip back into your
old habits though. Serene has a point. Some cheats I wouldn’t do because they are so
unhealthy for the body. If at all possible, I urge you to stay away from fast food fries
or onion rings, large amounts of potato chips, or other trans fatty foods. But, if you
do find yourself eating birthday cake and loading up on all that other crazy stuff I just
mentioned, do not say, “Well, I might as well throw this whole program away now. I just
can’t stick to it.”
No, way! Our plan is forgiving and you must offer yourself that same forgiveness.
Shake yourself off and make sure your very next meal is right on plan. You don’t even
have to wait until the next day. Getting back on target is a meal away. Please, don’t
beat yourself up too much. If I find myself cheating, I make sure to have eggs alone
the next morning. I fry up two or three eggs in butter and this somehow tells my body
to get back in line, thank you very much. This is a sure way to help reduce the excess
sugars in my cells and get me back on track.

Serene chats:
If our readers aren’t going to beat themselves up, I will do it for them.
Why? Because sometimes love has to be tough. They may say they only cheat on birth-
days, but family birthdays can come several times a month. If they are part of a large
family, or even extended family, they could end up cutting loose all the time.
How can you enjoy the holiday season if you know you are getting heavier and
out of shapier! Okay, I just created a new word, but I am getting heated up on this

Pearl chats:
Trim Healthy Mama
On that you are right, Serene. I agree we shouldn’t take whole seasons
to cheat. Choose the one or two seasonal parties or occasions and use a sense of
commitment to plan the rest of the time. Many people get colds and flus around the
holiday seasons because they binge on sugars, and this lowers immune defenses.
Some may know how to cheat well and have no problems getting back on plan. For
others, cheating may be a ticket to disaster. Figure out who you are and know your
limitations. Be honest with yourself. It seems I can cheat and jump back on plan easily.
My husband can do this, too. He takes at least three full days over Christmas and
eats to his heart’s content all the things he normally wouldn’t eat. I think he goes
overboard and I’m always relieved when that time is up. I constantly have to zip my lips
and not nag, although somehow my lips open and nagging just pops out—oops!
There will always be temptations. You cannot live in a sheltered balloon. On a daily
basis there will be candy at the gas station . . . yeah, it even calls to me sometimes.
Instead, I tell myself it is not real food and say to myself, “I don’t eat that.” Self talk
works for me.
There will always be cupcakes at a friend’s birthday. There will be all kinds of ridicu-
lous options at the church pot luck. We can’t cocoon ourselves away from it all. But,
it’s not like you can’t make commitments and keep them! And the great thing is that
we have wonderful options of healthy “cheat like” food on our plan. That’s why you can
stick to it; you can have all the indulgences at home.
On the whole, this is a good mindset to keep: be faithful to the plan, but if you
cheat, forgive yourself and don’t dwell on the “Oh No’s” and a mindset of failure that
prevents you from jumping back on the horse—just wrote that for Serene’s sake.


Harmonious Meal Times

By harmonious, we don’t mean your three year old won’t spill his water cup twice and the baby
won’t choose to have her fussy, screaming hour coincide with your sit down meal. It means
that both the metabolic needs of adults and children can be met without having to completely
alienate one from the other.
Pre-packaged meal diets divide dieting parents from eating with their children and they
don’t promote the important family meal table. The adverts for these types of diets may look
compelling on TV when the stars announce how much weight they’ve lost. But, it’s one thing
to be in Hollywood, having your personal assistant bring your pre-packaged meal to your
movie trailer. It’s another thing to gather the whole family around the meal table for nourishing
food and bonding family time, while your only option is to pull back the plastic lining of your
tiny micro-waved box and pretend it’s satisfying and everything is okey dokey. Who wants to
go to the effort of creating important family time around the meal table if good food is not at
the center? It doesn’t give your children much to look forward to when they are adults.
An enjoyable meal releases the hormone oxytocin, which is your natural stress buster, and
which also fights all manner of diseases in the body. Later, you’ll learn how lots of sex with your
husband can increase your oxytocin levels dramatically. Eating good food releases this same
hormone to a significant, but somewhat lesser extent. Mothers need lots of oxytocin to help
fight the stress and chaos that sometimes threatens to overwhelm us in our daily family life.

Opening a tiny diet boxed meal, devoid of fat and calories, is not going to get that hormone
flowing! Good food, and enough of it to satisfy, along with the assurance that your children are
also eating that good food, is a formula for a nice release of oxytocin.
An S and E lifestyle can easily work for the whole family and meet all the different needs.
The evening meal is the perfect time to put this into practice. Let’s say you’ve planned a roasted
chicken (or two or three) for dinner (Whole Baked Chickens, Evening Meals, Chapter 21).
Perhaps you’re not a scratch cook, you’re more the Drive Thru Sue type and you picked up a
couple of rotisserie chickens from the store on your way home from running errands. Don’t be
down on yourself; that’ll work too, (so long as the chicken is not breaded and fried). In fact, if
budget allows, you could have driven through Kentucky Fried Chicken and purchased pieces of their grilled chicken which would have saved you stress and time. It only matters that you
ended up with some carb free animal protein around which you plan the rest of your meal.
It’s simple, really. This meal will be S because you plan on leaving the yummy skin on the
chicken and eating both the dark and white meat. You’ll have your chicken with a big salad,
sprinkled with some cheese, bacon bits, and creamy ranch. Or, you could have lots of grilled,
steamed, or baked veggies, tossed with butter, and maybe a smaller side salad if you like. Hope-
fully, you’ll make sure your children have some salad and a serving of veggies, too. However,
they’ll need to fill up more with healthy, whole grain carbs, or creamy mashed potatoes in
proportion to their metabolic needs. Most children without weight issues need to eat at least
Crossover portions of healthy carbs. Rapidly growing teenage boys may eat carbs in far greater
than Crossover portions. But, remember, if any of your children are struggling with weight,
try to steer them to higher protein and vegetable intake rather than the carbs, but don’t take
the carbs away completely.

Pearl chats: At dinner time, all my family enjoys the same protein source, whether
it be chicken, beef, quiche, or beans. My husband and I eat more of the non-starchy
vegetables than the children. I make sure they get some, but I usually butter slices
of healthy whole grain bread and place these on the table so they have enough whole
grains for their metabolic needs. Or, I serve potatoes, brown rice, or whole wheat pasta.
The bread and other carbs do not interest me as the rest of the meal is so good and I
am completely satisfied with vegetables, fat, and protein in an S meal. Now and then, I
use the grains as S Helpers to supplement my meals. I do find though, with the excep-
tion of quinoa, that my sensitive digestive system has an easier time if I leave the
grains completely out of an S meal at night time.
All of my children that are still growing burn whole grain carbs efficiently and they
are all wiry and strong. My oldest daughter’s growth has stopped now that she is 17
years and she finds it more important to lay off high intake of grains, or she gains

When it comes time to prepare dinner, I always ask myself a couple of questions
to get started. First, what will be my protein source? Maybe I’ve got some ground
beef handy. Good. I’ll make a meatloaf. Now I’m in S territory so I ask myself what
non-starchy vegetable I’m going to use as the main side. I look in the freezer and see
two bags of frozen cauliflower. Good, I’ll roast them in the oven with coconut oil and
delicious seasonings while the meatloaf is cooking. Then I ask what carb can I have for
the children? I spy a box or two of whole wheat noodles in the cupboard. Great, I’ll cook
them up and toss with butter and parmesan cheese. The children will be very happy to
have a serving of those noodles on their plates. But, because the cauliflower will taste
so good, it won’t be too troubling to get them to eat that, too.

Lunches are when I often like to have a piece of salmon. I try to do salmon at least
two to three times each week, although I slip up sometimes when things are crazy
around here. For lunch, my children often like to eat whole grain noodles or grilled
cheese on whole wheat. Hey, I get to eat grilled cheese sandwiches, too, if I feel like
it, thanks to the plain version of Muffin in a Mug (Muffins, Breads, and Pizza Crusts,
Chapter 19).

After reading our chapter on Foundation Foods, Chapter 17, you may be persuaded
to also eat more salmon. It is very quick to make for lunch. Sautéing salmon, along
with some finely cut vegetables for S, or broiling or poaching the salmon and including
three quarters of a cup of brown rice or quinoa for E, is speedy and easy. You don’t
have to think of it as having to make a “another whole meal, poor me!” Right now, as
we’re writing this book, we have all our children together, plus an extra cousin or two
around. That makes about 15 children. We’re on a deadline, but lunchtime will be a snap.
The children will be happy if we heat up brown rice from the night before in coconut
oil and seasonings, offer them each a boiled egg from the fridge, and pass out apples
for dessert. At the same time, we will sauté our salmon and side it with an awesome
salad with avocado and toasted nuts, thrown together in a jiffy. Not too hard.
We’ll be back to you in no time, but right now we’re going to enjoy this fabulous
lunch. Serene and I love eating together and telling each other how we enjoy our good
food. It’s loud in here right now, though! O
Serene chats: There is usually one part of the meal that overlaps for everyone. Our
family enjoys a lot of yummy soups, like Coconut Thai or Chicken Curry, (Evening Meals,
Chapter 21). I usually serve a big pot of steaming brown rice on the table. My husband
and I either forgo the rice, or add 1-2 heaping tablespoons to our soup or stew as an
S Helper. We round our meal with a heartier portion of the scrumptious salad.
At other times we may have a favorite family casserole or meatloaf that is glyce-
mic friendly and which everyone can enjoy. Again, the big pot of steaming brown rice
is on the table for the children, but my husband and I round off our meal with yummy
veggies instead.

It’s very simple at our house. There is almost always raw whole milk and brown rice
on the table for the children and maybe a little “mummy and daddy” dish that is just
for us. The main portion of the meal is enjoyed by all, but we compliment our meals with
the different foods that support our metabolic differences.
Of course, there are times when the family requests something that is not on
the “plan” or, I have made something in bulk which is easy to feed the crowd of them,
like a big lasagna with whole wheat noodles, which would not suit a slimming protocol.
Instead, I sauté a little salmon in five minutes, throw a delicate salad on the side, and I am set to go as well. If what the children are eating does not work for you and you are
not at Crossover stage what is a few minutes to protect your waistline?
Keep it foremost in your mind that “kid food” will make you fat. Like Pearl, lunch
times are more often the time when I’ll choose to eat something very different from my
children. It is always a quick meal time for both the children and me. I may make tuna
sandwiches for my children while I have a piece of salmon on a bed of lettuce. Salmon
and salad is about the most slimming lunch you could ever hope to find.

Better way for kids food and Your Different Needs

For the sake of convenience, it is easy to fall into the trap of thinking you can eat whatever your
child eats, but it’s devastating to a trim figure. While you can learn to merge your own and your
children’s needs skillfully, we want to show you an example of what not to do. You may have
recognized yourself in one of the four women we introduced to you at the beginning of this
book. You may know this next woman, too.
Scene opens . . . the action looks familiar. You’ve seen this picture before . . . maybe you
were once the star of such a scene. It’s a beautiful summer’s day and the children are playing
happily at a park. Mom sits under the shade watching them.
Time for lunch! Back run the children to mama. They’re hungry. She takes out baggies of
peanut butter and jelly sandwiches on wheat bread and gives one to each child, keeping one for
herself. She had taken the time earlier that morning to wash grapes and put those in individual
baggies, too. Each child gets a bag of red grapes and so does mom. Next come the cheese puffs,
individual baggies of cheese puffs for the children and one for mom, too. Let’s not forget the
juice boxes. This sweet mama is prepared. She gives one juice box to each child and drinks one
herself—it’s a hot day after all. Little does she realize that this typical scenario will punish her
waistline, and of mothers all over the world.
The packed lunch looks pretty harmless on the surface. Aside from the cheese puffs, the
bulk of it is not considered junk food. Yet, it is all sugar in the bloodstream. Mom is more
insulin-resistant than her children. The peanut butter and jelly on wheat causes high glucose
in her blood stream, and the grapes add to it. The cheese puffs take it over the limit, and the
juice is the final nail in the coffin. Carbs, carbs, all of it, with only a smattering of peanut butter
to give any protein. An innocent looking child’s meal caused mother’s poor pancreas to surge
more insulin, which will put fat on her belly and butt! Double drat! The children run back
to play and burn up most of the carbs. Mom keeps on chatting to her MOPS group friends,
burning nothing except her shoulders.

Your Different Needs

Human beings require different fuel sources at different times of their lives. You don’t suck on
a bottle of milk all day as babies do. Babies need those liquid carbs to grow fast and develop all that yummy baby fat that we love to squeeze. Neither should you go around eating exactly
what your six year old eats. He’s growing; you are not. He’s naturally more active than you are.
Remember the picture we described of the baby birds with their mouths open and ready to
accept food? Your children have cells like that, ready to accept insulin. You do not. If you are
going to eat “kid food,” you are very likely going to say goodbye to a slim figure.
While they’re still growing, your children need more whole grain carbs than you do. They
can handle white potatoes. But, since insulin resistance is now becoming an epidemic, even
among children, creating a home environment where carbs do not rule the roost will help those
children who have already developed weight problems. Growing children with weight issues
should have S Helper servings of starches or even Crossovers, but never carb binges. Watch
what happens when those excess starches are replaced with more proteins, non-starchy veggies
and healthy fats—those children naturally lean out.



Take Two, Action!

Let’s revisit the scene at the park starring our “Kid Food Mom.” What could she have done
differently? It’s not complicated to turn this scene around. Mama could have still made a sand-
wich for herself using one of our S breads, such as Bread in a Mug (Muffins, Breads, and Pizza
Crusts, Chapter 19). Or, if she had purchased a low-carb bread item out of convenience, like
Joseph’s pitas, she could easily have made an S sandwich from one of those, too. Any of those
bread options could be enjoyed with any combinations of mayo, deli meats, or leftover chicken
or beef, cheeses, and lettuce.
New scene continues. Mom hands out the peanut butter and jelly sandwiches to the chil-
dren, but eats her own more low glycemic sandwich with a smile, knowing it is doing the right
thing for her body. Now she has a little protein and has not triggered the insulin spike. Hooray!
To round off her picnic lunch, she could have brought along a little baggie of a handful
or two of nuts and cheese for herself, instead of the packaged cheese puffs. If berries were in
season, she could have brought some fresh strawberries to eat in place of grapes, which are
one of the highest sugar-laden fruits. In fact, even her children would be better off eating nuts
and cheese. A container of cheap, dry roasted peanuts or party peanuts would have fed them
all and not have been any more expensive than the cheese puffs. Mom could have made some
delicious stevia-sweetened lemonade for herself and the children. Or, if her budget allowed,
bought some stevia-sweetened natural fruit flavored drink from the store and made up a big
jug of that. Everyone’s blood glucose would have been at healthier levels without drinking the
fruit juice.

“Kid Food Mom” could have even opted to take an E lunch if that was the order of the
day. She could have packed a sandwich using either our Trim Healthy Pan bread, some sprouted
bread like Trader Joe’s or Ezekiel, or homemade sourdough bread. She would have wisely used more lean fillings like lean turkey, lettuce and low-fat mayo with mustard or horseradish sauce.
She could have rounded off her lunch with a little container of low-fat cottage cheese and an
apple or cantaloupe slice. None of these options would have taken her any longer to prepare
than her original sugar-loading lunch. And, if she had taken a walk around the park rather
than just sitting, this mother, formerly known as “Kid Food Mom,” would be making huge
changes to her metabolic self! We would have to find a new name for her. How about “Smart
Food Mom”?

Have Patience and Time to Intensify Eating Satisfied and Energized Food

If you’re not drastically overweight, but you still have a bit to lose, we reiterate again, please
don’t expect miraculous, swift drops in dress sizes eating the S and E way. In the first month
or so, you may notice your clothes are looser, but you don’t see any changes on the scale. We
have helped several people who did not see actual weight loss in pounds well into month two.
Other mamas start our plan after flip-flopping from other diets. Some of them had lost 30
pounds or so on eating programs that were both unhealthy and impossible to live on. Substan-
tial drops of weight like these are almost always followed by a plateau. It’s the body’s way of
surviving and holding on to its fat stores for dear life.
If you’re starting S and E in a similar state, you may have to wait patiently for your body
to realize you are not going to deprive it of nutrition. Gradually, it will let go of its vice grip
on your adipose tissue. The scale will move eventually. If you find your clothes fit better, even
without a loss on the scale, this indicates that all the healthy protein is strengthening muscles and making a healthier body, fat to muscle ratio. This is a great sign. Keep at it. Your body will
let go of fat at its own pace.
Be aware that whenever you are losing weight, it never happens at a consistent pace. There
is usually a very frustrating rhythm that goes more like—little drop, big drop, no drop, no
drop, no drop, medium drop, little drop, big drop, no drop, and so forth. Your body will natu-
rally pause after each loss of about 20 pounds Let it regroup. Try not to get mad or sad and
want too much too soon. That mindset leads to defeatism where you may be tempted to go
back to your old ways rather than being patient and staying the course.
Keep the overall, long term goal in mind. You are establishing healthy eating patterns now
for your whole family. You are learning to include all food groups and understand the science
behind how each of them impacts your body.


Time to Intensify

If you have not seen sensible weight shedding by the three month mark, that would be your
green light to read Chapter 28 and get started on the One Week Fuel Cycle. Do the suggested
cycles, then start incorporating more Fuel Pulls into your own freestyling approach to S and
E. It will happen, Mama.

The Magic of Change

“Change ups” are what keep a metabolism fired up. Switching fuel sources between S and E
and then sometimes leaving them almost completely out with Fuel Pulls keeps your metabo-
lism hot and revved. Constantly consuming the same fuel over and over is a slim figure killer.
In short, you should burn glucose at some meals (E), fat at other meals (S), purely your own
body fat at certain snacks and meals (Fuel Pull), and don’t forget tandem fuel meals (Crosso­
ver) as you get closer to goal in your journey. This way, no adaptation takes place. Even if you
don’t have a weight issue, a revved metabolism is important for more than weight issues. A
highly thermogenic body is healthier and more youthful.

Never Adapt! The Answer to Calorie Confusion

We disagree with the folk who say weight loss is all about calories. Energy in, energy out—
that’s been debunked. Constant calorie monitoring makes for a miserable life. But, as always,
there’s the other side of the argument which says calories don’t matter at all. This side believes
weight problems are purely about hormones, namely, insulin and leptin. Diets like Atkins and
paleo hold more to this theory.


We agree that hormones matter and make sure to incorporate metabolic hormonal princi-
ples into the core of our plan. We do this by preventing the over stimulation of insulin through
carb heavy meals. But, this is not the full picture either. Calories do matter in the end. It’s no
good to bury our heads in the sand and pretend they don’t exist. Nevertheless, people take the
wrong approach when they set a low daily number and try to shoot for it. While you shouldn’t
have to meticulously count calories, it is very important to change them up so your body does
not become too accustomed to a continual amount. Let this be your mantra: “Never Adapt!”
The beauty of our S and E plan is that not only do we have fuel change ups occurring
between glucose and fats, but we naturally have calorie change ups going at the same time. E
meals are usually lower in calories than S meals, due to their more lean protein content and
medium amounts of starches. But, that doesn’t mean they’re better. If you constantly stay on
a lowish calorie diet like many of our E meals offer, your metabolism will eventually adjust.
That’s no good, because that means you’ll have to end up eating less and less food or you’ll gain
weight again.
And, it’s certainly not better, worse actually, to stay on extreme weight loss meals like our
Fuel Pulls. Too long a time eating extreme low-calorie meals like those and you’ll have to eat
like a bird for the rest of your life, or once again you’ll gain weight.
Staying on S meals only, which are naturally higher in calories due to fats, is another
metabolism dead end. Continual S meals for weeks, months, and years on end can be calorie
abuse! There is only so much high calorie food the body can take before it says, “Yeah, this is
good food, all this cream, peanut butter, red meat, and butter, but I don’t care how low-carb it
is, you’re stuffing it down my throat every meal so I’ve decided not to burn it up in retaliation

. . . so there!” The fact that fats are higher in calories is not a bad thing. Don’t get us wrong, we
love fats and creamy foods and want you to enjoy plenty of them. But, always remember with
calories at any constant, high or low, your very smart body will catch on.
Constantly counting calories to keep them low, or the opposite approach of calorie abuse
by eating constant fat-laden meals are polar extremes. There’s no balance in either place. We
wisely and happily meet in the middle by keeping to our mantra of “never adapt.”
These two opposing calorie camps can be likened to many extreme arguments, but after
some debate between ourselves, we agreed on using the example of two pregnant women. The
first opts to have a c-section for no other reason than because she only trusts in conventional
medical intervention rather than the natural flow and rhythm of her own body. The second
believes only in unassisted home birth, even in the face of a situation where the baby is failing
and she and her husband have no training on what to do. They’re both extreme camps and nei-
ther are sound mindsets. In reality, there are times where medical interventions like c-sections
are necessary and there are also situations where home births can be safe beautiful experiences.
Both sides of these arguments have valid points; both have some nonsense. The same goes for
extremes in calorie beliefs. We don’t have to pitch our tents on either side of the divide. Yes, calories count, but if we’re naturally changing up our fuels, we don’t need to be bothered with
constantly counting them.

Goodbye Deprivation


Can you feel the freedom now? In the world of S and E, there is still a place for baking. We do
not frown on homemade treats. This is a place where your female cravings won’t be denied, but
rather encouraged. Chocolate? Totally! Ice cream? Sure! In a few minutes these desserts can be
whipped up with healthy changes that still offer wonderful flavor or texture.
It’s a place for “man-food” like steak and buffalo wings. Bring them on! Your kitchen
should be wafting delicious aromas that draw your family and guests. Here is a place where
your husband will be satisfied with hearty meals without growing a big belly. Replace his baked
potato with succulent, roasted summer squash—hopefully he’ll love it! If not, there is usually
one vegetable even picky eaters can learn to love if cooked up in a creative way.

This is all possible to enjoy while losing weight at a sensible pace. The key is to keep meals
in their correct group, either S or E, and then depending upon your individual needs, S Help­
ers, Crossovers, and Fuel Pulls as you get further along in your journey.
Always keep in mind that if you want to lose weight, each meal or snack you eat must be
one on our S and E plan, with Crossovers only making rare appearances. Don’t decide to par-
tially do this plan and only incorporate these meal styles every now and then. This plan needs
to fully replace what you are doing now. It will take a little time to get the hang of it. We don’t
expect perfection from you in the initial days and weeks. You’ll mess up sometimes, especially
when you first start, but this way of eating is very forgiving. But, it’s not so forgiving that it will
be effective if you do it with a half-hearted approach.

Switching Meals

The fun thing in S and E land is that you can customize your own plan. If you are trying to
lose weight, you do not have to switch these meal types in any synchronized order e.g., S then
E, E then S—how boring!
What does your body feel like each day? Are you feeling tired? Prepare an Energizing meal.
Are you craving comfort food? Heartiness? Go with Satisfying. We call this freestyling. As long
as you are incorporating a good mix-up each week, you are fine. You will receive all that you

Please don’t get obsessed with having to include 50 percent of each type of meal per day.
You could change between the two meal types each day depending on how you feel, or do full
days of either S or E. We caution against spending more than a few full days eating only one
meal type—that’s slipping into extremes.
If your personality type does not gel with freestyling and you’d rather follow a plan, we
have dedicated One Week Fuel Cycle, Chapter 28 on how to do a structured and safe fuel cycle.

We recommend it for short periods for a deep metabolism massage and very stubborn weight. We don’t want people to rigidly stick to the proposed confinements, as you have a family and
a life, and we want you to learn how to steer this boat yourself. Freestyling your own changes
can be as loose, or as rigid, as you would like it to be. Find your own rhythm.

How They Work Protein Carbs Fuel


As you know, your S and E parents make sure you have one healthy fuel of either fat or glucose
to burn at each meal. The science behind the Fuel Pull is to strip both of these primary fuels
almost fully away and force your body to immediately burn its own fat as fuel. This may sound
like it goes against the premise of our whole book. In a way it does, and that’s why the Fuel
Pull does not have legal guardianship of your body. You visit with this mad scientist uncle on
occasion, or a little more often if needed. You don’t camp out at his house!

List Doublers

What on earth are you left with to eat if you pull the two primary fuels of fat and carbs away
from your meal? That’s easy—the foods that are on both S and E food lists. These are lean
protein sources of both dairy and meat such as chicken breast, fish, lean ground turkey, egg
whites, 0% Greek yogurt and 1% cottage cheese. Your non-starchy veggies are also on both
lists (think greens, greens, greens), and you can fill up on them. Berries are also list doublers.
We also encourage a bunch of whole food-based “trick foods” to make these Fuel Pull meals
and snacks yummy and your tummy full. You’ll probably be surprised just how delicious Fuel
Pulls can be if put together smartly.
Speaking of trick foods, you’ll notice konjac noodles are on both S and E lists. They can
be an amazing tool to help make a Fuel Pull extra filling. Read more about their talents in
Foundation Foods, Chapter 17 under the heading, Glucomannan. These noodles have no fats,
calories, or carbs, yet they offer your body incredible health benefits. Take the example meal we
mentioned of cabbage, chicken breast, and our special Creamless Creamy sauce. To this you can
add a packet of glucomannan noodles. They’ll blend in nicely and we’ll be blown away if you
do not feel overly stuffed if you finish all that food. Yet, the meal promotes weight loss galore.

53650544 – foods high in carbohydrate on rustic wooden background. top view

Uniquely You

All of us drop excess weight differently. There is no cookie cutter ideal on how much you
should lose in any certain period of time. However, in a Life Long Approach, Chapter 12 you
will learn why fast weight loss is hazardous to your health and not something we encourage on
this plan. As with the recommendation we made with S Helpers, too many Fuel Pull meals
should not be included too often at the beginning of the plan, with the exception of using
them as snacks and desserts. They can be used as easy breakfasts and a lunch or two, but not
too often for evening meals.
Most mamas with excess weight will start to shed sensibly and surely eating predominantly
S and E once they learn the ropes. It takes several weeks to become expertly familiar with the
basic S and E core of this plan and the lifestyle changes it brings, so don’t over stress yourself
trying to include full Fuel Pull evening meals too early in the game. It won’t do you any good
to become an expert at creating Fuel Pull meals if you first do not have a good grasp on the
core S and E plan. The core must take priority because it is your nourishing foundation and is
more family friendly, even if, for whatever reason, it doesn’t help you lose the weight you want.
Fuel Pulls will defeat their own purpose if they try to stand alone or take too great a place in
your overall diet. Once the core is learned, they can extend naturally to become a powerful
addition to the plan.

If you get to the point where you have been doing the S and E core plan for three months
or more without much fat loss to show for it, then it may be time to rely more on Uncle Fuel
Pull with his big guns! Zero weight loss for much longer than three months can be discour-
aging, even if you are steering your home toward a healthier course. Negligible weight loss is
not liable to happen on the S and E plan, but, it’s possible. Some women have fat that doesn’t
want to budge. Usually this occurs when there are thyroid issues, sex hormone imbalances, or
metabolisms that have slowed down from calorie restrictive diets. We will address hormonal
issues in Chapters 33 and 34.
If your body refuses to burn its own adipose tissue after implementing S and E correctly,
don’t despair. Fuel Pulls will help you get to where you want to go, even in the face of tough
challenges. Everybody needs to see some signs of progress; it’s the hope that keeps us all going.
And we don’t want you giving up from disappointment!
For these very tough cases, we show how to do a structured fuel cycle in One Week Fuel
Cycle, Chapter 28. This cycle forces your body to burn its adipose tissue, whether it wants to or
not! It utilizes two full days of Fuel Pull meals back to back. Thankfully, they are safely sand-
wiched between full days of S and E so you won’t be without primary fuels for too long. For
these two Fuel Pull days, you’ll eat only neutral foods like lean proteins, lots of non-starchy
veggies, berries, and some other sanity saving helpers like whey shakes, glucomannan noodles,
and puddings. Once you’ve finished a fuel cycle or two, you’ll be very familiar with the way these meals work to help you through weight struggles and become an expert on how to natu-
rally incorporate more of them into your individual S and E plan.

Fuel Pull in the Spotlight

These meals are still yummy and filling even though they sound like a science experiment.
A breakfast E meal of scrambled egg whites and veggies which would normally include a
side of quinoa, toast, or a sprouted grain wrap can be stripped down to egg whites and veggies
alone. Without the grain, it is now a Fuel Pull. You can still make it tasty with seasonings,
spices, and a good sprinkle of Parmesan cheese (which doesn’t have a lot of fat or carbs), or
you can melt in a Laughing Cow cheese wedge for creaminess (another useful cheese without
too much fat or carbs). Pair these scrambled egg whites with a whey shake made with a half
scoop of whey, frozen strawberries, unsweetened almond milk, cocoa powder, plan approved
sweetener, and ice. Now you have a tummy filling high protein breakfast without it containing
a primary fuel. Although you are filled up from the good amount of food, your body does not
have to burn glucose from the usual E grain before it gets down to burning your own body fat.
You are purposefully removing one metabolic step to make your body burn up adipose tissue
more swiftly.
Or, forego the egg whites and choose to indulge in our Fat Stripping Frappa or Big Boy
Smoothie drinks for your Fuel Pull breakfast (Morning Meals, Chapter 18). These are sweet,
creamy, and filling since they make a full quart or more and you get to drink all of that for
breakfast. Wooah! We promised we’d never make you go hungry and these smoothies deliver.
Likewise, an S salad can also be stripped down to its core. Let’s look at a typical S salad
that might contain neutral grilled chicken breast as its protein source, but also include fats like
cheese, nuts, or avocado, and a creamy or oily dressing. All good stuff for the core plan, but
also easily converted to a Fuel Pull. Keep in the chicken breast for lean protein and all the
non-starchy salad greens, but omit the full-fat cheese and nuts and utilize a much lighter dress-
ing such as our Hip Trim Honey Mustard recipe. If desired, you could add some low-fat cottage
cheese or a very small amount of skim mozzarella and a small handful of turkey bacon bits.
Now, your body does not have to burn through a lot of S fat fuel before it burns your own body
fat. Adipose tissue burning begins more promptly. Simple science for stubborn weight issues.

Constant Crossovers and Controll food are Rare

Office Lunch

Now that we have mentioned the groups of adults that need lots of Crossovers, we can easily
generalize and say they are more the exception than the rule. Most of us don’t need to con-
stantly eat Crossovers to maintain weight. Adding a few of these meals a week should do the
trick to halt weight loss. Constantly crossing the lines between S and E makes ideal weight
impossible for the average person. If you frequently fill your plate with potatoes and meat,
bread and butter, grain-based crackers with cheese, or noodles with a cheesy meat-based sauce,
you won’t need to wonder why your baby weight is not shedding. Those combinations are
Crossovers and designed to healthfully keep fat on you, not pull it off.

Serene chats:
Both Pearl and I are genetically tall and reasonably thin people, but if we
live on predominantly Crossover meals we notice our clothes get tighter. I like to keep
Crossover meals to only a few times a week and make real good use of them around
holiday times like Thanksgiving and Christmas. Turkey and stuffing, anybody? O
Edit. Four years after writing this chapter, we both find ourselves in the position where
we need a lot more Crossovers to maintain our weight. Several years of eating S and E meals
with lots of Fuel Pull snacks have revved our metabolisms to the point where we now need to
include more Crossover meals or we become way too skinny for even our own liking. That’s
how well this program works. And, our husbands like a little more than a little less to grab
onto! We now make sure Crossovers make up at least one third of our diet. However, unless
it’s a rare “cheat meal,” we never binge on carbs. Our Crossover meals are a healthy balance of
medium-sized starch or fruit portions, protein, superfood fats, and greens.

Uncle Fuel Pull

Fuel Pull meals are the complete opposite of Crossovers. Instead of making sure you incorpo-
rate both primary fuels, these meals strip them both way back. We told you this Uncle comes
across as a little “coo coo,” but boy oh boy, his science works!
While Crossovers keep weight healthfully on you, Fuel Pull meals swiftly shed excess
weight. They are faster fat shedders than your reliable S and E meals, but must not be abused
and used too liberally for this talent. Included too often, they will harm your long term doable
approach, rather than help. We’ll teach you how to incorporate them into your life with judg-
ment and respect.

An example of a Fuel Pull meal could be:
angel hair sliced cabbage sautéed in fat free chicken broth with
diced chicken breast and our Creamless Creamy sauce
Don’t think this is a small amount of food. It is a huge plateful and will leave you very
On the following page you will see what a Fuel Pull looks like on a seesaw. Seesaws do not
naturally bend down on both sides but Fuel Pulls utilize wacko science to defy the forces of

Check Your Source Daily Carbohydrate

Like E meals, Crossovers are not an excuse to revert back to poor carbohydrate sources. Stick
to sprouted or heavy rye sourdough breads. Choose lower glycemic grains like quinoa and
oatmeal. Our Trim Healthy Pancakes and Trim Healthy Pan Bread are great for a Crossover if
you want to have some nice pats of butter with them, or a dollop of whipped cream for extra
Choose brown rice over white, but don’t overdo it. We want you to keep rice to no more
than three quarters of a cup. Even though brown is much more nutritious than white rice, it
is still rather high on the glycemic index. You should be fine using a whole cup of quinoa in a
Crossover, or even a little more. We aren’t worried about calories at all in Crossovers, so feel
free to be very generous with more gentle burning grains like quinoa. Choose sweet potatoes over white. Not only do they contain more vitamins, minerals, and beta carotene, but they
have less impact on your blood sugar, despite having a sweeter taste than regular potatoes.

However, you could go ahead and enjoy a white potato now and then in a Crossover.
Be liberal including fat with all those carb options. You’ll be able to have a banana with
some peanut butter now and then, but don’t throw two bananas, dates, and a big squirt of
honey in a smoothie. Watch how that will swiftly give you a pooch, even if you have a naturally
high metabolism and your arms and legs stay skinny. Why? Because, it’s a carb binge! It’s jump-
ing right past healthy blood sugar margins.
Beans are an excellent Crossover carb choice as they contain some plant protein and
resistant starch. You can be very liberal with beans in a Crossover meal.

Who Needs to Eat More Crossovers?

Growing children. We’ll go into their needs in much more detail later on. But, there are some
adults who need to focus more predominantly on Crossovers than on one fuel source at a time.
Some people can eat whatever they want and never put on weight. These people are true ecto-
morphic body types and actually have trouble keeping enough fat on their bones. If this is you,
you’re rare, and the rest of us don’t like you very much! Pure ectomorphs are the uncommon
types who have the opposite condition from most of us aging adults. Their muscle cells remain
insulin sensitive and burn through glucose like wild fire, while their fat cells are more insulin
resistant. Their fat is actually unwelcome to glucose deposits. How about that? Not fair at all!
If this is you, skip S and E meals. You’re going to have to live predominantly on Crossovers.
However, it doesn’t give you license to fill up on sugary foods or munch on potato chips
whenever you want just because you are skinny. Sometimes, we notice super skinny people
eating all sorts of junk and pouring sugary sodas down their throats just because they think
they can. It makes us shudder! Even though these foods may not fatten super skinny people,
they devastate the body in other ways.
Crossovers are a much healthier and anti-aging eating approach for super high metabolism
types. Center your meals around protein, carbs, and healthy fats. This will help blunt surging
glucose and enable a gain of more muscle and healthier body mass than a thin layer of flabby
fat. The healthy fats in Crossovers will nourish you and the medium servings of starch will
enable your blood sugar to rise just enough so that whatever fat you eat is able to stick more
easily to your bones. Throw out the food pyramid that we are all supposed to follow with the
largest focus on carbs. Even if you are thin, do not let carbohydrates become the focus of your
diet, whole grain or not. Think protein, protein, protein first.

Heavy Exercisers
Avid exercisers may also need to make Crossovers a bigger, rather than smaller, part of their
diet. If you have no weight to lose and enjoy doing longer amounts of intense exercise, you may
need to live mostly on Crossovers to maintain a healthy body weight. The exception would be
times when you eat very large amounts of fat, i.e., a big marbled steak or homemade ice cream
(made with real cream) since a high amount of saturated fat may produce its own glycogen.
Only then would it not be quite as necessary to include some starch.
Some Nursing and Pregnant Mothers
Nursing and pregnant mothers may also need to include more Crossovers. Notice we use the
word “may.” Only include lots of Crossovers if you are losing too much weight while nursing,
or cannot gain sufficient weight while pregnant. Be true to yourself. Some people need a lot of
Crossovers while nursing and pregnant, others do not. Having said that, it is not a good idea
for pregnant women to try and achieve weight loss.

Pregnant women who put on weight very easily may have to stick to S and E with very
limited Crossovers. Some women have bodies that become very insulin resistant during preg-
nancy. This is due to the way their body reacts to the presence of high progesterone that preg-
nancy promotes. Pregnancy causes a mother to be more prone to insulin resistance, but some
women have genetic components that make this worse. If you are in this category, your body
will balloon up if you eat too many carbs during pregnancy. You’ll have to be especially diligent
to watch that you don’t collide your fuels by eating lots of carbs with fat.
Women who are prone to gestational diabetes during pregnancy may even have to be care-
ful about eating too many E meals. Your cells may not be able to handle the glucose our 45
carb threshold allows if it is in the form of bread or rice. You should be okay with chana dahl
and quinoa, as both E and Crossovers. Aside from those two options, you may have to focus
primarily on S meals with lots of S Helpers so that the fat in those meals can slow down your
heightened insulin response during pregnancy.

Make Progress First To Balance Protein Carbs and Fat

S Helpers are only for people whose weight loss has already made a good start. You don’t have
to be at your goal, but should be noticing continuous results. This usually takes a couple of
months to achieve. Crossover meals will allow you to maintain weight, but S Helpers, with
their very small addition of healthy starches, still make room for weight loss.
WARNING! They will hinder weight loss if you become too liberal and start tossing
starches on your plate, rather than eying or measuring first. Keep your quarter and half cup
measuring cups handy, mama. You’ll make frequent use of them if S Helpers appeal to you.
Start out with a third cup of quinoa under your fried eggs at breakfast. If weight loss keeps
going well for you, you may be able to increase to half a cup. Both of us easily enjoy half cup servings of quinoa as S Helpers with our fried eggs, but we have been at our goal weights for a
long time. Easy does it when you first include these. Ramp starch portions up slowly.

Some people with more insulin resistance may notice a halt to progress if S Helpers are
included too often. Women who have PCOS (Polycystic Ovarian Syndrome) may have to keep
to pure S and E (using primarily quinoa and chana dahl as their E options) to see weight loss,
with more heavy reliance on S. This is because PCOS can make the body less able to handle
carbs in most forms. It induces a tough state of insulin resistance and only a couple of very slow
burning starchy carb forms can be handled. Fortunately, chana dahl and quinoa are tolerated
quite well, even by the most insulin resistant.
Why do we not suggest S Helpers at the beginning of this program? We want to make a
clear distinction that it is high starches in combination with fats that are responsible for any
body fat storage. You may be used to eating larger amounts of starches. Therefore, it will be
more helpful for your progress to eliminate them from your S meals and focus on non-starchy
veggies. This will train you to be more creative with these vegetables, without always having
to include starchy carbs. Also, pure S meals help to clear cells that have been overstuffed with
sugar for too many years. They will make them more able to handle and process blood sugar
so greater weight loss is achieved.

Until all this happens, it may be much harder to enjoy quarter to half cup servings of a
whole grain instead of the usual excess. Adding S Helpers later in the program will seem like
an added treat, but not necessary for your satisfaction. We don’t want you to look at S Helpers
when you first start our plan as some sort of punishment like, “What do you mean, I can only
have quarter of a cup?” Bringing them in too early could cause that response.
Once you have learned the satisfaction of filling up on non-starchy veggies (and it is a
learned skill, but once mastered, very addicting) then adding a little starch should feel more
like, “Wow, you mean I get to have a whole quarter to half a cup? Thanks, Serene and Pearl.

I’m quite satisfied with the way I’ve been eating, but I may try adding it in!” (Wink!)
Having said all this, if you want to be stubborn and decide to include S Helpers from the
outset, you may be okay. We say “stubborn,” because we have a brother who insisted he would
only follow our plan if he could keep in a certain amount of starch with all his S meals.

He did not want to feel psychologically deprived in any way whatsoever. He wanted that piece of
sprouted toast under his eggs in the morning, come what may! But, he needed to lose some
weight in a healthy low glycemic manner as his fasting blood sugar revealed pre-diabetic num-
bers and his pants were too tight!
During the first six weeks of our plan and doing it in his own stubborn way he did not
lose weight, although he told us he felt much better and his blood glucose numbers improved.
We told him (in a sisterly “told you so” fashion) that he would have more success if he’d forego
all the S Helpers. He ignored our advice and continued to enjoy his S Helpers. What do
you know? Four months into the plan he’d dropped 15 pounds. Seven months later, he’d lost close to 30 pounds and had a much healthier fat distribution in his body. But, he’s a guy. Men
have less fat cells in their bodies and they usually drop weight faster and with more ease than