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

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.


Healthy Tips : Beware of Bars

We don’t mean the type that serve beer. We mean the packaged kind. Don’t be fooled into
thinking that grabbing an energy bar while on the go (even from the health food store) is a
slimming or healthy practice. Nearly all of these so-called natural bars are extremely high in
carbs and rely heavily on dried fruits like date pastes, honey, and glucose syrups. “Raw” bars
are notorious for this. The occasional one for a growing child would be fine, but your blood
sugar will be less likely to handle it. They often have a high nut content, which may slow down
the insulin response a little, but combined with dried fruit and the amount of honey used,
balanced sugar levels will be highly unlikely. Any fat the bar contains will climb on the insulin
truck and you have a double whammy packaged as an innocent health bar.
The other alternative is a protein bar. Most of these are soy based, and we know from ear-
lier discussion that soy is high in phytates and phytoestrogens. Corn syrup (even worse than
sugar) is often used to sweeten the bars. Sometimes these bars may be advertised as “no sugar”
or “low-carb.” In that case, sugar alcohols, like maltitol, are used. Maltitol is the least healthy
sugar alcohol and has its list of side effects, especially digestive distress. If you are really in a
pinch and not a purist psycho like Serene, these types of protein bars would be the best of the
worst. Atkins’ company makes such bars and they are readily available at most grocery stores.
We urge you to keep them for emergencies. However, it would still be a much better decision
when you are starving to eat a maltitol sweetened protein bar than a packet of potato chips, or
a high glycemic energy bar.
In Snacks, Chapter 24, you will find many recipes for energy and protein bars that are super
quick and easy to take with you. These are excellent on-the-go choices, or even for at-home


Sit Down Restaurants

We think sit down restaurants are best for S meals. It’s harder to do an E meal because most
restaurants do not have whole grains or sweet potatoes on the menu. Your starch would end up
being white potato, white rice, or white noodles. Those won’t work.
Here’s how to order a healthy S meal while dining at a nice restaurant:
1. Try to avoid arriving too hungry. Eating a light snack at home a little while before
leaving for the restaurant is a good idea—maybe an ounce of cheese and a few nuts, or
quarter of a cup of glucomannan pudding (Deserts, Chapter 23). This way, you will be
more in control of yourself when faced with so many options and won’t be as tempted
to eat any of those FATTENING white dinner rolls that suddenly appear on your
2. Here comes the first test. Say no to the bread or rolls they offer you. If you are vulner-
able to those temptations, ask for them to be removed from the table so you can focus
on ordering healthy items.
3. Choose your protein. Most restaurants have salmon (our favorite choice), other fish
choices, chicken, or fine cuts of steak. Make sure your protein source does not come
with sugar sweetened sauces or glazes. Butter, lemon, or cream based sauces are usually
4. Check if your protein source automatically comes with a rice pilaf, potatoes, or a side
of pasta. If so, ask for a double serving of grilled or sautéed veggies instead of the
starchy carb. Sautéed mushrooms are a perfect choice. Your server will always be most
happy to oblige you.
5. Your meal will usually come with a house salad. Remember to choose a dressing that
is not sweet. Oil/vinegar, Ranch, or Caesar are usually the safest options. Don’t eat the

Pearl chats:
It may seem a little obsessive to worry about such little items as crou-
tons, but they can turn a wonderful S weight loss meal into a fat-promoting meal due
to their carb content from the white flour. If you are in a restaurant where the salad
is a buffet, you can put a small sprinkle of sunflower seeds on your salad or ask the
waiter for bacon bits to replace that crunch.

Serene chats: I never order a salad exactly as described on the menu. I ask if I can
create my own side salad. Or, if I want it to be a feature part of my meal, I ask them
to make it nice and large and skip one of my sides that comes with the meal. They are
always delighted to help and have never charged me extra.
At Carrabba’s Italian Grill, my favorite restaurant in Franklin, Tennessee, I ask for
the field greens and a generous medallion of goat’s cheese, plenty of kalamata olives,
pine nuts, and sun-dried tomatoes, but to leave out the croutons. I ask for the virgin
olive oil and balsamic vinegar on the side. This is my favorite salad in the world.
You can also order a very healthy meal at O’Charleys by ordering fresh wild caught
salmon or steak with non-starchy sides of asparagus and broccoli.


Skinny Does Not Mean Healthy , Make Balance the Seesaw and Protein Priority

You can be skinny, but not healthy at all. Maybe excess weight is not your problem. Take a self-
check for a minute. Are you quite thin, yet find your belly protrudes? Start making your meals
Crossovers. They will work to keep your blood sugar stabilized while maintaining your weight,
and they will go a long way to create a healthier body fat distribution in your body. Remember,
there is much more to health than a number on the scale. Crossovers help keep your youth
as long as possible by avoiding insulin spikes from poorly proportioned meals. Spiking insulin
causes that inflammatory response in the body that is the trigger point for disease.
If your energy is lagging, your skin and hair dull, and your emotions roller-coasting, who
cares if you are a size four, you are still miserable as well as everyone around you. Crossovers
are your way to better health and mood stability.

Balance the Seesaw
You will notice the majority of the recipes in this book are either S or E. It’s easy to turn any of
these meals into a Crossover by adding either more fat to the E, or more carbs to the S. This
will even up the seesaw to avoid weight loss. For example, make one of our healthy and hearty
evening meal S dishes such as Creamy Cheesy Chicken (Evening Meals, Chapter 21). Eat this
S recipe with only non-starchy veggies if your weight needs to go down. If you don’t have a
weight issue, add some starch such as whole grain bread and butter, three quarters of a cup of
brown rice, or a full cup of quinoa on the side.
For a lunch meal, make a delicious healthy salad topped with chicken, nuts, cheese, and
lots of olive oil. Instead of stopping in S mode, chop up a big apple and throw it in with the rest
of the salad. Easy. Now you have combined the two primary fuels of fats and glucose instead
of opting for only one. If you eat the salad without the added carbs you will continue to lose
weight. Prevent this by upping the carb count, but still have a nourishing meal that poses no
danger to your pancreas.

Protein Priority

Again, with Crossovers, protein centers the meal. Never base a meal around a carb. Don’t
think because you are at Crossover stage, you can sit down to a lunch of four pieces of bread,
butter, and sugar-free jelly. That’s carb heavy. Your seesaw is off kilter, and where is the protein
in such a meal? Continue to adhere to the good advice to not eat more than two pieces of bread
at a time, no matter what stage of this plan you are on.
If you don’t have a weight issue, please don’t think you can snack on corn chips and salsa
whenever you want. Again, where is your protein? You may be blessed with a high metabolism
and don’t have to worry about only eating our S and E weight loss style meals, but this snack
will raise your blood sugar and cause an inflammatory state in your body which will age your
inner organs, as well as your skin.
Always giving protein its priority is the key to a low-glycemic and anti-aging lifestyle. A
better Crossover lunch than four pieces of bread and jelly would be two pieces of sprouted
bread, butter, cheese, deli meat turkey or leftover chicken (for protein), and a handful of spicy
nuts on the side. A better Crossover snack than the corn chips would be two tablespoons
of peanut butter or some cheddar cheese with a large red apple. This way, you get a healthy
amount of glucose (or fructose in the case of the apple), but round it out with protein, which
is much healthier for your body.

What if you don’t feel like an apple, but you’ve got the munchy crunchies? Go ahead and
have some corn chips if you’re at Crossover stage, only try to avoid trans fats by eating baked
style whole grain corn chips. Sure, have some salsa with them, but increase the protein content
by adding cheese, beans, and Greek yogurt (even full-fat Greek yogurt, if you like), or sure,
plop on some sour cream. Now you’ve got some protein. You’ve got some fat. You’ve got some
carb. You’ve got a Crossover. Enjoy!

S Helpers for Hypoglycemia

There is one small group of people that may need to add these helpers to their S meals from
the beginning of this plan and that is those who have a strong tendency to be hypoglycemic.
Simply eating protein, fats, and non-starchy vegetables may not raise your blood sugar enough
to get it into the optimal range. You become dizzy and faint due to blood sugars remaining too low. The inclusion of a small carb should help support more medium blood sugar levels.
Adding S Helpers from the onset of this plan may slow down initial weight loss a little, but it
will still happen, but at a slower pace. This will be a healthier approach for you.
However, before you say, “that’s me” and label yourself hypoglycemic, do a self-check. You
may be hypoglycemic only because you have spent years eating meals that are far too high in
carbs. By now, you will understand that high-carbs elevate blood sugars to unhealthy highs,
but after the spike, they fall too low. Give yourself a chance at S meals by themselves when
you start the plan and see how you do. You may find the protein and healthy fats in S meals
will balance your blood sugar nicely and you will no longer be hypoglycemic. Making sure
your meal is protein-centered can, in itself, prevent hypoglycemia. But, there are always excep-
tions. Our bodies are all unique and we are prone to different ailments.

People with chronic
hypoglycemia, not due to initial blood sugar spikes, are the only ones that need to add in the
S Helpers from the beginning.
In the early stages of changing to this healthier way of eating outlined in this book, your
body may have a few withdrawal symptoms. Your body has been used to using high amounts
of glucose to fuel energy levels. You may feel a little “draggy.” It takes awhile to adjust to new
energy pathways. Give yourself three weeks. If you still feel very fatigued, you can check your
blood sugar two hours after a meal with a glucose monitor. If your blood sugar is much below
70, then you may need to add in S Helpers early. Remember though, hypoglycemia is not a
ticket to constant Crossover meals if you have pounds to lose. Stick to S Helpers if hypogly-
cemia afflicts you. You can still shed the fat over the long haul.

Granny Crossover

This meal crosses over the lines that keep S and E foods separated from each other. It mixes
carbs with fats so weight loss does not occur. But, once again, it is designed to ensure you never
spike your blood sugar too high which is the pathway to degenerative health.
The concept behind the Crossover meal is to enjoy carbs in the quantities we suggest for E
meals (not too high, but enough to gain energy) along with more liberal amounts of good fats
in the S category. Just mix ‘em together. Your body will first burn the glucose from the starch
in the meal, then it will burn the fat contained in the meal. It won’t get the chance to burn
your own body fat because you are offering it back to back fuel sources. It will stay too fueled
up and busy burning the two fuels it is offered to get around to burning your actual body fat.
This meal type is a far cry from the tandem fuel burger and fry combination we talked
about earlier. That was a Crossover, but it was tipped too high in starches. Remember, the fat
did not get a chance to burn as a fuel source, so it was stored in the body. Crossovers are well-
balanced fat/starch combinations that allow both fats and carbs to fuel the body.

Here is a glimpse into a suggested Crossover meal:
salad with cheese and creamy dressing
beef and veggie stir fry over three quarters cup of rice or one cup of quinoa
Sound good? Of course it does! Crossovers are hearty fare.
Here is a picture of what Crossovers look like on a seesaw. Notice how carbs and fats are
evenly balanced?

Meet the Relatives

You’ve now been introduced to both S and E meals. They are your primary caregivers. Pic-
ture them as mommy and daddy, providing you with all the care and nutrients you need.
You need both a mommy and a daddy for the balance each brings. S is the more indulgent
parent, treating you with creamy desserts and filling, sumptuous meals. E is the more practical
parent, providing you with all your B vitamins and other energy promoting foods that enable
your body to work efficiently for all of life’s mundane tasks.
As different as they are, both are weight reducing meals, at least for the majority of people
who do not have sluggish metabolisms. These S and E parent meals will always take care of
you. They’ll help you get to a healthy weight and remain your faithful supporters for the rest
of your life.


However, no family is complete without relatives, even the odd crazy one, right? We’ve
got three extended family members we want to introduce to you. They’ll bring color, variety,
and encouragement to your journey. Each of these three meal types has its own personality
and talent and will lend you a hand whenever you need some extra help. After all, that’s what
family is for, isn’t it?
First, we want you to meet the jovial cousin, S Helper. He’s a rule bender at heart, but
never goes too far. Next, you’ll meet the generous doting grandmother, Crossover. She’s a nur-
turer by nature, making sure you are never underfed. She loves to see you with a full dinner plate.

However, we can’t leave out the crazy uncle, Fuel Pull. He’s a mad scientist to the core
and has invented unique and effective ways to help lean out your body.
You may need to form a closer bond with one of these relatives. It’s only natural to have
tighter bonds with certain relatives more than others. You may have certain needs that require
the help and guidance of one of these extended family members more than the other two.
Some people with high metabolisms may need to spend more time with Granny Crossover so
they don’t lose too much weight eating S and E alone. Others, with sluggish metabolisms from
years of yo-yo dieting, hormonal issues, or certain genetic body types, may need to visit with
Uncle Fuel Pull more often than the rest of us. He’s a miracle worker when it comes to stub-
born weight problems. Cousin S Helper is a friendly guy to have around and he always brings
a little sunshine when you need it most.

Cousin S Helper

This meal style is worth getting to know after you make some progress in your weight loss
journey. It is an optional little blesser. We call it an S Helper as opposed to a hamburger helper.
(Giggle). It makes life a little more fun and freeing along the journey. Basically, you add a little
more carb to your S meals for pleasure’s sake, but don’t go near as far as a Crossover, which
will be described shortly.
The amount of carb is not enough to cause fat storage for most people. Due to the addition
of this small amount of starch or fruit, your body will go into glucose fuel burning mode first,
before it burns the fat from your meal. But, this glucose rise is designed to be small. Your body
should burn through the glucose rather swiftly then get right down to the task of burning all
the nourishing fat in your meal. If you’re metabolism is not in too drastic a state, you’ll still
likely burn a small amount of body fat after the fat from your meal is used up as energy. The
meal won’t be as weight loss promoting as a pure S meal, but it can happen.
The portions are quarter to half a cup of starchy foods or a small amount of fruit. We mean
measuring cups, not huge coffee mugs or big gulp soda refill containers. Just making doubly
sure, now!
We don’t have E helpers. This is because an E portion of carbs naturally becomes a Cross­
over if you add any more fat than one to two teaspoons.
Here’s a little glimpse into what an S Helper breakfast may look like.

ed eggs with sausage and one piece of plan approved toast with butter.

Here are your S Helper options that can be tagged on to an S meal:

1 piece of sprouted Trader Joe’s, or Ezekiel bread, or 1 thin slice of homemade sour-
dough bread, or 1⁄2 piece of homemade regular whole wheat bread
1 medium Trim Healthy Pancake or Pan Bread
1⁄3-1⁄2 cup of cooked quinoa (it’s more gentle on blood sugar than most other grains)
1⁄4 cup (no more) of cooked brown rice or other starchy grain (it’s harder on blood
1⁄3-1⁄2 cup of cooked oatmeal
1 extra small serving of fruit, such as 1⁄2 apple, 1⁄2 orange, or 1 mandarin
1⁄3-1⁄2 cup of cooked beans (you can use a more liberal and generous 1⁄2 cup serving of
chana dahl)
Here is what S Helpers look like on our seesaw. Notice the seesaw is still tipped lower on

the carb side, but not quite as low as pure S meals.

make balance about your




Waistline Killer or Healthy Snack?

It would be cruel to take popcorn from your diet. Popcorn fits into the E category as it is a
starch and contains more carbs than S allows. Corn is used to fatten up animals and we don’t
promote it enthusiastically in this book. In too high amounts it won’t do you any favors. But,
we don’t want to lose you by being popcorn Nazis. It is a natural, all American snack, full of
fiber and gives a great crunch fix. There are two main glitches with it—overconsumption (easy
to do) and fats and carbs collision. We’ll tackle one problem at a time and offer solutions.
Popcorn is one of those foods we all love to sit and eat mindlessly. It doesn’t fill the belly
well so you can too easily eat oodles of it and generate high surges of insulin.


Usually, most of us eat it without protein and with a lot of butter. Lack of protein makes for higher glucose surges
without the mediating effect of glucagon and lots of butter equals fats plus carbs weight gain.
But, let’s be honest, popcorn is fantastic with lots of butter and that’s okay for a real indulgent
Crossover meal or snack now and then. “Now and then” means rarely—had to say it!
For your odd snack of popcorn, we’re not going to harp on to you about protein. If you
follow our plan correctly you will receive ample amounts of protein with virtually every S and
E meal and snack you eat. We’re going to bend our own rules just for popcorn’s sake and say,
“Okay, don’t worry about eating protein with popcorn.” There, that was hard for us, but we
managed to type it in! If the amount of popcorn we suggest leaves you still feeling hungry, it
might be a good idea to pair it with one of our whey protein smoothies. This will give you a
greater fullness level and even more fiber to help combat any possible glucose spikes from the
more starchy popcorn.

Sorry, but we must set up a few boundaries for popcorn if you want to eat it regularly with
our blessing.
O O Popcorn should not make a full meal, on plan it is always a snack.
O O Keep a three hour distance between popcorn and an S meal. That will make sure a fats
and carbs collision does not occur. (If you don’t have weight to lose, you can bend that
O O Don’t eat it as a snack every single day as you will miss out on more protein filled
O O Limit portion size to four (or at the most five) cups of popped kernels, eating slowly.
Over that amount and you’ll jump right out of weight loss mode into opposite territory.
You can go the purist route and pop the seeds yourself in an air popper, or put two table-
spoons of seeds in a brown paper bag, double fold and pop it for one and a half to two minutes
in your microwave (Serene prefers you air pop). Popping in a saucepan with butter will not
work for an E snack of popcorn because the butter required will need to be over our recom-
mended one teaspoon allowance.

Pearl chats:
If you care not a whit about food purism, you can buy microwavable, 100
calorie mini popcorn bags and eat one of those as an E snack. They’re handy for por-
tion control since they conveniently come in four to five cup servings. Be sure to stick
to one bag. There is some concern that the lining of popcorn bags releases PFC’s (per-
flourinated compounds) that are harmful to immune health but I’ll admit we still use
them in our house. Serene hates that I’m even mentioning these mini bags, but some of
our Drive Thru Sue mamas might think the ease of these bags are worth the small risk.
Some brands are now coming out with PFC free bags, so keep an eye out for those.

If you’re popping your own seeds, they will taste dry and unappetizing without sprinklings
and seasonings, so what do you do if you can’t pour on heaps of butter? A good solution is to
spray with a healthy cooking spray like olive oil. Non-purist types could use a butter flavored
spray. This spray is only to allow your seasonings to stick. Don’t spray 50 times, that will
defeat the purpose. Once you have coated the kernels with a small amount of oil, season with
sea salt, pepper, parmesan cheese, nutritional yeast, spices of your choice, or even a little hot
sauce. You can also look at health food and online stores for a brand of popcorn called, Half
Naked Popcorn. It is in bags already popped if you want to skip that step. It does not contain
harmful ingredients and has appropriate fat amounts. Just be careful to remember our portion

Popcorn is a great and very inexpensive snack for children if you home-pop the seeds. All
of our children love to pop their own bowls and get very creative with flavorings. We don’t
worry about how much fat get poured on with the children in our homes that are still growing.
They melt heaps of butter or coconut oil to pour over, but they are all lean and shooting up like
weeds, so the fat and carbs collision doesn’t hurt them a bit. If your children have weight issues,
it may be a good idea to show them how to make E approved popcorn.
There is growing concern about GMO’s, the genetically modified form of modern corn.
We don’t get too caught up with this fear as we try to feed such nutritious fare overall to our
families and we cannot afford organic everything. But, if your budget allows more wiggle room
and you have concerns about GMO’s, purchase organic popcorn seeds and you will have noth-
ing to worry about.
Here is a list for all appropriate foods for E (Energizing) meals:

all vegetables, except potatoes (save potatoes for Crossovers or complete cheat meals)
sweet potatoes, keep to one medium sweet potato per E meal
carrots, both raw and cooked are acceptable

all fruits in small quantities e.g.,1 apple, 1 orange, 1 slice of cantaloupe (very high gly-
cemic fruits like bananas and watermelon should be kept to minimum)
all berries in liberal quantities
all fruit jelly, we approve Polaner All-Fruit Jam with Fiber (for use with Greek yogurt
and skim ricotta)

Eat freely from the following forms of low-fat or non-fat dairy.

low or non-fat plain regular yogurt
low or non-fat plain Greek yogurt
low or non-fat plain kefir
low or non-fat cottage cheese
part skim ricotta cheese
skim mozzarella cheese (very small amounts only)
reduced fat (2%) hard cheeses (very small amounts only)
Light Laughing Cow or Weight Watchers cheese wedges
low-fat sour cream (it is healthier to use low-fat yogurt, but is okay)

Eat freely from all lean meats, avoid all fatty meats

chicken breast
tuna packed in water
salmon (both fillets and canned forms are fine)
all other fish (not fried)
leaner cuts of bison, venison and grass fed beef
turkey breast
lean ground turkey or chicken (96%-99% lean)
lean deli meats (natural brands that don’t use hormones or antibiotics are best)


egg whites only—no yolks (carton egg whites and Egg Beaters are also acceptable)


brown rice—3⁄4 cup cooked serving
quinoa—3⁄4 cup cooked serving
oatmeal—up to 11⁄4 cooked cup serving
Trim Health Pancakes and Trim Healthy Pan Bread—up to 1⁄3 full recipe batch serving
whole grain bread, sprouted, sour dough, dark rye—2 piece servings
Popcorn—4-5 cups of popped kernels


all beans and legumes including lentils and split peas—up to 11⁄2 cooked cup cooked


nut butters (1 tsp. servings)
nuts (very small handful servings, basically a sprinkle size)
defatted peanut flour (we recommend Protein Plus Peanut Flour and Byrd Mill Peanut
Flour Dark 12%—1 Tbs. serving for use in desserts, sauces, and to stuff celery)


reduced fat mayonnaise
horseradish sauce
all vinegars
hot sauce
reduced fat dressings (keep fat grams to 4 or less and sugar low)
soy sauce/Bragg Liquid Aminos/Tamari
chicken or beef broth or stock (free range is best)
spices and seasonings (without fillers and sugars)
unsweetened cocoa powder
cold pressed oils (one teaspoon servings—maximum 2 teaspoons)
Fat Free Reddi Whip (for use with desserts)


stevia—NuStevia Pure White Stevia Extract Powder, Truvia, or KAL and Swanson
stevia drops.
xylitol and erythritol

Specialty Items

plan approved whey protein powder, e.g., Jay Robb and Swanson Premium Brand
Whey Protein
unsweetened almond or flax milk
glucomannan powder
Joseph’s pita bread or lavish bread
Dreamfields pasta
konjac noodles

Welcome Veggies, Except One


Can you guess which vegetable is not invited to the E table? Yes, it’s the white potato. While
E meals do allow some starchy carbs, the potato is going too far. It’s like eating white sugar,
especially when it is baked. It ignites your blood sugar! We want you to give it a miss if you
have weight issues. You’ll be able to bring it back in small amounts once you get closer to your goal weight. We don’t think you’ll really miss it with all the other foods you will be eating. It
will be good for you to let it go so you can open your mind to all the other vegetable options
available. Sweet potatoes can take its place in your E meals.
Sweet potatoes are loaded with goodness, vitamins and minerals, and are easier on your
blood sugar. They are an awesome E food. An easy E lunch or dinner is a medium-sized baked
sweet potato topped with one teaspoon of melting butter or coconut oil. If you like a sweeter
version, sprinkle some cinnamon and Truvia on top. If you like it savory, drizzle Bragg Liquid
Aminos, Creole seasoning, or sea salt and cayenne pepper over the sweet potato.

Now, add a bunch of ripped up lettuce leaves to your plate, dump on a can of light packed tuna for protein,
and drizzle on a light dressing. A superb meal with no fuss and little time required!
You’ll notice on our approved S and E food lists that non-starchy vegetables are on both
lists. Some foods like these are neutral and are included in both lists. In S meals, we encourage
non-starchy veggies as fantastic replacements for more commonly eaten starchy sides, and for
that purpose, these veggies can often be cooked. You may have cooked, non-starchy veggies
with E meals too, if you desire, but you can’t dress them as decadently with all those good fats.
Most of us think dry broccoli is “yuck” and we don’t want you to eat “yuck”!

We do have one recipe for cooked non-starchy veggies in a cream style sauce that will work
for E purposes. Check out our Creamless Creamy Veggies recipe in Vegetable Sides (Chapter 22).
It uses a neat trick that comes in real handy. Cooked non-starchy veggies also work well in stir
fry sauces for E meals. We have a couple of good recipes for those that are tasty and do not
contain lots of fat in our Evening Meals, Chapter 21.
On the whole, remember that an E meal will not work if you ladle on the butter or cheese,
or fry or sauté your vegetables in any generous amount of oil. Think about it, you’ve already
got a starch and a protein in an E meal. In most cases, (with the exception of stir fries), adding
another cooked side is overkill and only more time consuming. The best suggestion is to save
most of your cooked veggies for S meals and stick to raw veggies like side salads for the major-
ity of E meals. If you get sick of salads easily, try out the recipes we mentioned.


E Meal Carb Limit

It’s so important to remember that E meals are not an excuse to gorge on carbs. Gorging on
carbs will always result in weight gain around the belly, and lowers health whether the carbs are
whole grain or not. Keep the starchy carb portion to a palm-size serving on your plate, unless
you are eating beans and you can have more of those.
Keeping grains, fruit, and sweet potatoes to palm-size portions will naturally keep you
around or under 45 g of carbs, which is the limit we advise. That amount gives your body glu-
cose as fuel for energy, but it can be burned off without too much trouble. It then allows your
body to give the signal to your fat to release some of its stores for fuel. In essence, an E meal
allows you to first burn glucose and then burn some of your own body fat to keep you running.
Making sure starches are kept to medium amounts is the only way this will occur.


We don’t want you doing a bunch
of carb counting, which only leads to
needless obsessions and detracts from
happiness. The starch portions in our
E list of approved foods are already
allotted into safe helping sizes, so you
won’t need to think too much about it.
Adhering to those portion sizes should
naturally keep you from shooting past
that safe 45 gram threshold. You won’t
have to do math in your head.
The threshold we advise for E meals
can be more clearly understood by
comparing low versus high-carb food.
E meals stay in middle territory. Meat
has the lowest carbs of all. It actually
has zero carbs. This is why even fatty
meat, when eaten in an S meal with
other lower carb foods like non-starchy
veggies, will not cause weight gain. A bowl of oatmeal, on the other hand, has between 20-30
net carbs. This is fine for an E meal. Your blood sugar should still be within healthy limits after
eating it, and the oatmeal is a gentle burning grain that gives you a steady energy level through-
out the morning.

You can add some berries to the oatmeal and some low or non-fat yogurt to
top it off, yet still come in just under 45 carbs. A perfect E breakfast.
Let’s compare that oatmeal breakfast to a common evening meal that contains a baked
potato around 60 carbs, a white dinner roll around 25 carbs, and a sugar laden dessert around
80 carbs. Put the three together like many people do, and you have well over 100 carbs in just
one meal! That results in blood sugar racing out of control and extra releases of fat storing
insulin to try to clean up the mess. We hate to implement rules, but we advise a 45 gram safety
net to avoid health depleting situations such as this.