The Perfect Brain Food and Nature’s Sweetener


Omega-3 Eggs

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


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

The Cholesterol Myth

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

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

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

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

Stevia, Nature’s Sweetener

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

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

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

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

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

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

Berries ,Chock Full of Flavanoids ,Life Extending Abilities


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



Chock Full of Flavanoids

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

Life Extending Abilities


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

The Brainy Berry

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

The Practical Berry

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

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

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


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

Salmon, King of Sea Food


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

The Mercury Question

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

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

Learning the art of keeping beverages glycemic friendly

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

Juice, the Great Deceiver

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

The Naughty List

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

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

Sip Ups or Slip Ups

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

Ideas for Juice Lovers

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

The Way To Implementing Healthy Food for Life

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

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

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


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

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


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

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

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

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

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


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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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


S Evening Meal Example (the wrong way)

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

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

Crossover Evening Meal Example

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


Brown Bag Lunches – find fitting foods


As homseschooling mothers, we are not out of the home much at lunchtime. The following
brown bag ideas have stemmed from trying to find fitting foods to send with our husbands to
work. These next ideas can really revolutionize your husband’s life if he is struggling with weight
issues or be handy ideas for yourself it you are out of the home during the day sometimes.

Pearl chats:
Joseph’s pitas are invaluable to me for making lunches for my husband.
On the days he works outside the home, I often send him between half and a whole
pita stuffed with either egg salad, tuna salad, natural deli meats, mayo, lettuce and
cheese, or leftover chicken breasts as an S lunch.
If I send half a pita, I also usually add in five or six Deli Meat Roll Ups (Lunches,
Chapter 20). He loves peanut butter and celery so I include a couple of stalks with
natural sugar-free peanut butter. Some days, I change things around and fill the
celery with 1 ⁄ 3 less fat cream cheese instead. I like to include Cheese Crisps (Snacks,
Chapter 24) or a little baggy of spicy nuts and small pieces of cheese. He’s a very
happy guy when I send him with some glucomannan pudding in a jar ready to spoon out,
some vanilla-flavored ricotta cheese, or even a piece of our Special Agent Brownie Cake
(Desserts, Chapter 23).
For variety, I send him a couple of sandwiches made with Trim Healthy Pan Bread
(Muffins, Breads, and Pizza Crusts, Chapter 19) with leaner fillings and light mayo for
an E lunch. He really enjoys these. I make sure to include some sweetened skim ricotta
cheese as a fitting E dessert to help him fill up some more on those days. Sometimes,
I make him Oopsie Rolls (Muffins, Breads, and Pizza Crusts, Chapter 19). These gour-
met looking croissant type rolls match perfectly with roast beef, cheese, and lettuce.
They make a killer S style sandwich and he gets many comments from co-workers on
how good they look.
Other days I send a huge S salad loaded with meats, cheese, grape tomatoes,
onions, and a small container of water thinned Ken’s Ranch Dressing on the side. This
fills him up well. I’ll let you in on a secret, though. More often than the S salad I just described, I try to send him off to work with Fuel Pull salads. He doesn’t know this, so
don’t tell him! I do this because my husband eats lots of nuts almost every night as
an after dinner snack. He loves to snack on high calorie S foods and doesn’t naturally
change to lighter foods on his own (but what man thinks about doing such a thing,
Sending him a Fuel Pull salad once, or hopefully twice a week, really helps combat
those night time high calories he eats and orchestrates a nice caloric change. The
trick with a Fuel Pull salad is to make it extremely huge and then your guy does not
feel like he is missing out on the tummy filling factor.
I chop up at least one big heart of romaine lettuce with green peppers, onions, and
baby tomatoes. To that I add about 2-3 oz. of grilled chicken cut up into small cubes.

I dress the salad with 20 sprays of Wishbone Ranch Salad Spritzer. That’s a really
light caloric dressing but it has a good flavor. It wets the salad greens well. I then
sprinkle on sea salt, black pepper, and cayenne pepper which makes the salad taste
even more flavorful. Or, I use Walden Farms calorie free Thousand Island dressing,
which surprisingly, he actually likes! You could use Green Valley Ranch (another more
healthful calorie free dressing) if you are leery of dressings with artificial flavors and
chemical ingredients. I always add two to three good tablespoons of 1% cottage cheese
to the top of the salad. Sometimes he cannot even finish the whole meal and has to
save some for later. I give myself a pat on the back for job well done! On these Fuel Pull
brown bag lunch days, I also send him some glucomannan Choco Pudding (Desserts,
Chapter 23) in case he gets hungry in the afternoon, or his other favorite, glucoman-
nan pudding made with banana extract and defatted peanut flour.
Charlie looks forward to his packed lunches and they keep him away from burgers
and fries. His weight loss of nearly 40 pounds has been maintained for well over four
years now, and these packed lunches have been the key—integral, crucial, and abso-
lutely necessary!
I have to admit that I never feel like making Charlie’s lunch in the morning. I am
not a morning person. He has to leave early and I confess to being a bit grumpy when
I have to get up with the alarm and make his breakfast and lunch, but I keep it to
myself. Just the thought of the lunch choices he will make if he buys his own get me up
and rising with that dratted alarm. It’s a certainty that his choices will be pizza or a
burger with large fries—scary thoughts for me.
After rising in the morning and trudging sleepily into the kitchen, I find myself
thinking “I am going back to bed as soon as this is done, really, I am this time!” But,
25-30 minutes later he appears freshly showered at our breakfast bar as I have just
finished making both his breakfast and lunch. By this time, my mood has improved,
my kettle is whistling for my green tea, or my coffee is ready to pour, and I am ready
for the day.

The idea of going back to bed is no longer tempting. He sits in the kitchen
to eat his breakfast and we get a nice couple of minutes to chat before he says
goodbye. Serene chats: Not only does it help our budget by sending my husband food from home,
it also settles my worries about protecting his health. My husband enjoys stuffed
Joseph’s pitas, but he dislikes my pre-filling all the stuff inside. He likes moist goodies
like pickles and says it becomes soggy and gross by the time he eats it. To solve this
problem, I purchased two Tupperware containers that are divided into three spaces. I
fill each space with different fillings like natural turkey slices, cheese, fresh tomato,
Vidalia onion, lots of organic romaine lettuce, healthy pickles, jalapeno pickles, yogurt
based dressing, and mustard. This sounds like a lot but it takes only a minute or two
for him to put it together. I send him with a couple of low-carb pitas or Joseph’s low-
carb lavish bread and he fills them himself when he wants one.
I also send him a green apple and a Ziploc baggy with a handful of raw walnuts for
a snack later in the afternoon. Sometimes I send him Oopsie Roll sandwiches. Lately,
his favorite sandwiches are made with Trim Healthy Pan Bread, (Breads, Muffins, and
Pizza Crusts, Chapter 19). He calls them “Manwiches” because he thinks they appeal
to his male tastes more than other types of breads. He really loves it when I make
them with Southwestern style Egg Beaters.
The most important part of Sam’s lunch in the warmer seasons is a gallon of
either homemade Nunaturals stevia-sweetened mint tea or lemonade. He drinks the
entire gallon every day when working hard manual labor. He cares about his drinks
even more than his food. This was a real problem in our early marriage as I hadn’t yet
formed the habit of sending his lunch with him. He would drink regular sweetened tea
or sodas all day long. When I found out about this habit, it motivated me to take the
extra few minutes to make alternatives for him.
In the winter, when he needs to be warmed up, I send nice hot soups in a Coleman’s
thermos. This is warming and soothing as he often works outside in the cold.
When I take the extra effort to prepare lunch for him, I notice his belly goes flatter
and he looks more radiant in his complexion. When I go through less motivated sea-
sons, such as when I have morning sickness and I don’t fix his lunch, he gains weight
and looks more tired.
My husband leaves very early in the morning, and especially when I am pregnant, I
do not like getting up when it is still dark. To remedy this, I try to make his lunch the
night before (after dinner when my children are doing chores) and have it ready for him
to pull out of the fridge. 

Make Sense with Snacks

As with most ideas about nutrition, there are two opposing mindsets when it comes to snack-
ing. One side says to eat small meals no more than every three hours apart. Advocates of fre-
quent snacking warn that going for too long without eating slows down metabolism.
The other side believes it’s good for the body to skip snacks, and even meals. Some current
popular diets like The Warrior Diet suggest a person forego food all day and then have one
huge meal at night. A more moderate approach to this meal fasting concept is gaining popu-
larity with the Eat Stop Eat diet. A dieter takes two 36 hour periods each week and fasts from
all food, but is encouraged to eat sensibly the rest of the time. The Five Hour Diet has similar
We don’t believe skipping meals (unless for spiritual reasons) and then filling up with one
or two big meals is the best thing for a mama. Diets that try to recapture the culinary life
of historical hunting groups, who often fasted through the day and gorged on their catch at
night, don’t make too much sense in our lifestyles. Along with paleo diets, you may notice that
primitive tribal diets are all the rage these days. But, they’re another distraction from the simple
dietary truths outlined in the Bible.
There is no need to esteem any diet, whether tribal or modern doctor derived, over the
words of God. Thankfully, God has a lot to tell us about diet in the Bible, so we’re not left


There is no relevance in these warrior or tribal type diets to the life demands of busy moth-
ers. Some supporters of this snack and meal skipping approach point to the large cats of the
animal kingdom who only kill and eat about once a day. Most of the day, lions, tigers, and
leopards lay around conserving energy. They don’t have to clean homes, run errands, home-
school, and cook meals for husbands and children, etcetera.
Again, there is balance. You don’t have to have a snack if you are too full, but going too
long without food can be the perfect set up for over-eating later. This causes a higher glycemic
response from sheer portion size. We suggest you shouldn’t go much longer than four hours
without food during the day. Many an overweight person becomes that way by skipping break-
fast, maybe even lunch, and consuming most of their calories at night.
But, we are all different. Some feel better snacking. It keeps blood sugar in healthier mar-
gins (especially protein rich snacks). Others feel better eating only three meals a day with the
occasional snack thrown in. Once again, beware of extremes. Eating every two hours or less will interfere with the fuel metabolism of the last meal. You
don’t have to cater to every little hunger pang you feel, unless you are nursing a baby very fre-
quently and the pangs are true hunger. Hunger pangs that occur only a couple of hours after
a meal for non-nursing women are not true hunger pangs. They’re usually only the mind and
a body that wants to please itself whenever it desires. True hunger is a healthy natural state for
the body and enables you to really enjoy your next meal. It’s healthy to have moderate hunger
pangs before your next meal or snack. Allow your body to enter that hunger state before your
main meals.
Warning! Don’t wait until you are famished! Feeling extreme hunger is usually bought on
by skipping meals. Overeating often follows as a result and that cycle does not do your body
any favors.
Spacing meals or snacks every three to four hours is a well balanced approach if you are
not out hunting with a spear in the jungle or striped like a tiger! Remember, if you are mother-
ing children, or especially if you are pregnant or nursing, fasting is not a natural state for your
body. Three medium-sized meals with a small snack or two is a perfect way to ensure a fired up
metabolism all day long. If you are nursing a baby through the night, or exercising intensely,
you may even want to incorporate another snack or two.
Our Snacks, Chapter 24, has plenty of great ideas to keep you happy in between meals.
Many of them are labeled as S or E, but keep in mind all the Fuel Pull snack ideas which can
easily bridge you from one meal to the other without having to match fuel styles.

Pearl chats: You don’t have to eat a snack if you feel too full. But, be sure it wasn’t
because you over ate at the last meal. I don’t usually eat a mid-morning snack unless
I ate a very early breakfast. I don’t usually eat breakfast as soon as I wake up. I know
people say you should eat a big meal first thing in the morning, but I can’t do it! I have
a hot drink of either coffee, or green tea, and ease my way into the day and eat about
an hour or hour and a half later. It’s best to not go too much longer, after waking,
without kick starting your metabolism with some good protein.
If I eat breakfast around 8.30 am, lunch at noon will be a perfect three and a half
hours later. I can easily switch fuel styles by then if I desire. By 3.00 to 4.00 pm in
the afternoon, I am very hungry again. I never, ever miss my afternoon snack. Again, I
can enjoy whatever I like, either S or E, or keep it Swiss and have a Fuel Pull.

Serene chats: Because I have been either pregnant or nursing for the last many years,
as soon as my eyelids open, I am ravenous. In fact, it is hard to concentrate on prepar-
ing the children’s breakfast before I feed myself, but I make it somehow. I never miss a
snack and always eat six meals about three hours apart. None of my meals are huge.
I never arrive at a meal hour without having given it previous thought. I love food and
love thinking about it and planning ahead.
This works out well as I make health conscious decisions for my next meal or snack
while I am already satisfied. This safeguards against hasty decisions caused from
meals too far apart that would normally make someone “grab a carb.”Instead of reach-
ing for quick fixes from desperate hunger, I have healthy pre-made snacks prepared
like my protein Fridge Fudge (Snacks, Chapter 24) or have pre-prepped items for my
next meal. I consistently ask myself these questions, “What is my protein for my next
meal?” Or, “Have I had enough raw life-giving foods today?” Or, “Do I need to tweak my
metabolism and refuel my glycogen with an E meal, or go lighter and have a Fuel Pull
This may sound like a lot of thinking about food, but they are quick checks I can
tick off in a jiffy. They stop harmful food fantasies and destructive cravings.

Winging it Versus Rigidity


Some people can take freestyling to the limit and completely “wing it.” Maybe you love living
on the edge and will decide to eat either E or S only when the time arrives to prepare your
next meal. We all have different personalities. That option may horrify some; others may love
the idea. There are those of us who like to be more spontaneous and not plan everything out.
Pearl is more like this with her meal ideas. She plans out some of them and goes by the seat of
her pants for others. Serene likes more structure and often allots certain days to one particular
meal style.
If you do decide to be more of a “wing it” person, make sure you don’t sabotage your
weight progress by leaving meal prep to the last minute. Don’t arrive in the kitchen at full
hunger without a clue what to make. You’re more likely to make poor decisions in that state
and sabotage yourself. Get into your kitchen and start preparing your meal before hunger
screams at you. Leaving things too late is a bad habit. If this is you, you may have to practice
predetermining into which meal or day you will group S or E. Winging things too much could
be your undoing. Jot down your choices and meal ideas for each day of the week. Magnet them
on the fridge and they will remind you when you open it to retrieve food for your meal preps.
We have a friend who designed a weekly meal schedule with our plan in mind. She printed
out charts with each meal and snack typed out for each day of the week, with either S or E
written above it. Now, that’s super organized. It was too rigid for us to implement, but some
have the gift of organization, and this worked for her.

A Day in your Life

Starting out, a general day freestyling S and E could look a little like this:
For breakfast you could have a bowl of oatmeal, berries, and low-fat Greek yogurt – E.

For lunch, how about sautéed salmon in butter and a dash of red wine over a heavily
dressed bed of greens, with balsamic vinegar, extra virgin olive oil, and crumbled goats’ cheese.
Follow with a decadent Vienna coffee, topped with pure whipped cream. – S
In the afternoon, don’t forget your snack—perhaps a green apple with 1 tsp. peanut butter
or almond butter – E. If you are still hungry (who isn’t?), try a glass of low-fat kefir, or a glass of
almond milk whipped into a shake with NuStevia Pure White Stevia Extract Powder or Truvia,
vanilla, and raspberries. Throw in a scoop of undenatured, chocolate whey protein powder for
a further protein and metabolic boost, or add some glucomannan powder to thicken it up into
a pudding consistency—yum! You’re still in E mode for this snack. Dangerous four o’clock
munchies are cured and your body loves you.
Who doesn’t like comfort food for supper? Meat loaf topped with a tomato glaze sounds
good. Have a side of decadent creamed spinach or creamy mashed cauliflower with it. Don’t
forget your side salad with creamy dressing and a few toasted pecans – S.
There’s no insulin delivery truck tonight, so we won’t feel guilty about having dessert.
Chocolate Dipped Cream Pops – S, or Tummy Tucking Ice Cream – Fuel Pull, whichever you
desire. Check Desserts, Chapter 23.
Can you believe you can reach your ideal weight eating like this? It doesn’t have to be as
fancy as we described. We got rather carried away with the red wine and the goat’s cheese.
That’s what happens when we sit next to each other and talk about food. It’s an exciting subject
for us and we tend to get overly enthusiastic. But, you get the picture. Decadent food need not
be fattening.
You can make your meals as simple as you prefer as long as you stick to the principles.

That salmon based S style lunch we were talking about could have been ready in less than ten
minutes and simplified to the basics. Don’t feel intimidated or overwhelmed if you are more of
a practical person in your approach to food. It’s as simple as one, two, three.
1. Sauté a thawed salmon fillet in butter and seasonings.
2. Rip up some organic lettuce, dump it on your plate, and pour on healthy, low glycemic
3. Eat and enjoy, then savor some healthfully sweetened coffee with a spot of cream.
Is that too hard?
We, and the many people we’ve helped, are living proof this way of eating works. People
often ask how we stay so slim. What is our secret? The example day we just described is our
very hard to follow diet! Honestly, we feel sorry for every person who doesn’t eat like us! Now
you know our delightful secret, you can spread the word to others. It’s hard to suppress such
good news.
Want to see another day of “diet doldrums and deprivation?” Here goes another day of

In the morning, wake early and sip on your green tea or coffee while you quickly prepare
two or three fried eggs in butter over caramelized onions and tomatoes seasoned with Spike
and a little cayenne pepper – S.
Mid morning munchies are satisfied with a large cup of our amazing glucomannan pud-
ding – Fuel Pull.
Lunch will only take a few minutes to whip up. You’ll dine on leftover sliced chicken,
sautéed in a non-stick pan with 1 tsp. coconut oil, a dash or two of Bragg Liquid Aminos or
tamari, and black pepper. Throw into that pan 3⁄4 cup of pre-cooked brown rice or a full cup of
quinoa. Rip up some organic lettuce, add a few baby tomatoes, drizzle with a light vinaigrette,
top with your seasoned chicken and rice or quinoa, and you have a great lunch – E.
For an afternoon pick me up, rev your metabolism with a delicious and refreshing cucum-
ber boat. Scoop the seeds out of a cucumber and spoon low-fat cottage cheese into each half.
Sprinkle with a small amount of finely chopped toasted pecans seasoned with Bragg Liquid
Aminos and cayenne pepper. This is a Fuel Pull—a neutral snack as it’s not going too far in
either the fat or carbs direction. If you are still hungry, try our Fat Stripping Frappa (Morning
Meals, Chapter 18) made with 1⁄2 scoop of whey protein. Trust us, you couldn’t possibly be
hungry after that.
The whole family will enjoy salmon burgers and cheesy broccoli tonight, starting with crisp
celery stuffed with peanut butter. The children can have their burgers inside whole wheat pitas
with mayo, but you’ll have yours with an extra serving of that decadent broccoli – S.
You may want to end this meal with a creamy, sensibly sweetened decaf coffee or chai tea
and a couple of pieces of plan-approved chocolate for dessert like our Skinny Chocolate

Pearl chats: A practical way to have quick and easy access to rice or quinoa for E
meals or S Helpers is to freeze single servings in Ziploc bags. I steam up a big bag of
rice or quinoa and separate it into 3 ⁄ 4 E cup portions. To tell the truth, I have seldom
used rice for myself in the last year as I think quinoa is nutritionally superior and
have come to love the taste better. I also do S Helper portions of 1⁄2 cups for quinoa
(you would use 1⁄4 cups for rice). I put these in the freezer to pull out whenever I need
them. The rice or quinoa will thaw quickly in the pan along with your other food, or let
it defrost in a bowl of warm water while you prepare your other food. You don’t have to
think about measuring or staying under your E 45 gram limit or your S Helper 15 gram
limit that way. O

Serene chats: About that coffee we mentioned. The Swiss water process of decaffein-
ating coffee uses no chemicals and is the purest way to have a caffeine free cuppa. The
only reason we suggested decaf is that we were describing an evening coffee used as
a night cap, where the more stimulating effects of caffeinated coffee are not appreci-
ated. You don’t want to go to sleep wired up.

list of specialty foods that help to make Fuel Pulls more doable.

Specialty Items

Pearl chats:
Below is a list of specialty foods that help to make Fuel Pulls more
doable. Most of them are healthy, but some are more short-cut inspired. Serene is
leaving this list to me since her purism stamp of approval is not on all of them. Not
all of them will be necessary, but we urge you to purchase glucomannan as soon as
possible in order to include quick desserts on your menu. It is also the base to many
of our sauces.
It’s doubtful you’ll feed your children full Fuel Pull meals, so some of these items
may be purely for your own needs. You shouldn’t feel like you have to purchase the fish
and chicken items mentioned in the list since it may be more budget friendly to buy in
bulk and cook up your own. But, if you’re the Drive Thru Sue type and can spare the few
dollars they cost, they might make quick prep Fuel Pull meals more realistic.

We have a couple of quick and easy Fuel Pull soups in Lunches, Chapter 20, but
if five or 10 minute’s prep is too much of a bother for you, consider any of the Light
Progresso Soups you can buy from your local supermarket. They do not contain any
artificial ingredients or MSG, and fit our Fuel Pull criteria since they are low enough
in carbs, fat, and calories. Best of all, you can eat one whole can for a quick lunch and
still easily be in Fuel Pull territory.
You’ll notice some of the items are repeats since they appear on both our S and E
lists. They really shine when involved in a Fuel Pull meal or snack so I think they need
to be featured here again in their own setting.

A perfect example is konjac noodles, which are on both S and E lists since they
don’t contain a primary fuel. They are tasty with a sauce that contains fat for an
S meal, e.g., a peanut based satay sauce. But, if you have stubborn weight, it is the
smartest idea to save items like konjac noodles for Fuel Pull meals where they can
do deep damage to defiant pounds. If you use them in a meal that strips back both
fat and carbs, like our tasty Sweet and Spicy Asian Stir Fry, you will gain the most
effectiveness. Add some diced chicken breast and Asian style veggies. Wow, a full bowl
of this goodness is very filling, yet extremely low-calorie. This is called trick fasting!
It’s taking the idea of “dietary changes” to the fullest extreme to ensure a hotter
metabolism! (I take my bow to all the imaginary applause)!

unsweetened almond or flax milk (for puddings, smoothies, shakes, and coffee)
glucomannan powder (for puddings, sauces and gravies, muffins, smoothies and shakes,
available at or
konjac noodles/yam noodles (available at,,
or international stores)
fat free chicken broth (as the base to most Fuel Pull sauces and soups)
0% Greek yogurt

1% cottage cheese
carton egg whites or Egg Beaters
whey protein (Swanson Premium or Jay Robb)
oat fiber (for making our Fuel Pull friendly muffin and other baked goods, available
defatted peanut flour (for adding in small amounts to Fuel Pull stir fry sauces, or to
include in a our Fuel Pull friendly muffin, ice cream, and pudding recipes—we recom-
mend Protein Plus Peanut Flour and Byrd Mill Peanut Flour Dark 12%, available at
whole psyllium husk powder (for making egg white wraps, available online under Now
brand or at health food stores like Trader Joe’s)
Laughing Cow or Weight Watchers light cheese wedges
Wasa crackers (these work for snacks smeared with a Laughing Cow wedge and topped
with tomato)
GG crisp bread crackers (for snacks with lean toppings, available at www.netrition
Joseph’s pitas
Gorton’s grilled Tilapia (handy low-calorie lean protein source that tastes great for an
easy lunch idea, available at most grocery stores)
Tyson grilled and ready chicken breast and lean steak strips (for use in salads or stir
fries, half a package is one serving of 3 oz., the perfect amount for Fuel Pulls)
Light Progresso soups
Fat Free Reddi Whip (This goes great with some of our Fuel Pull desserts. While
we don’t approve of the Cool Whip product since it has a bunch of chemicals and
high fructose corn syrup, Fat Free Reddi Whip is a healthier and overall more natural
option, but still not up to Serene’s purist standards. But, it tastes creamy, even though
it has very little fat and is super low in calories. Used in moderation, it can make Fuel
Pull desserts like our Muffin in a Bowl feel a lot more decadent. It also goes perfectly
with E fruits).
Zero or light calorie dressings. Green Valley Ranch is zero calorie, does not have sugar,
fat, gluten, or artificial flavors and colors. It is available at Walden
Farms calorie free dressings and Wishbone Salad Spritzers are more readily available at
most supermarkets. They also work great for Fuel Pull salads, but have some less than
pure ingredients

Thinking About Short and Sweet

Is it now clear that removing these primary fuels causes much swifter reductions of weight?
However, do you also see that you are pulling away much of the nourishment in the meal? Fuel
Pulls are used as a good trick to ensure weight loss for stubborn cases, or even stubborn seasons in your journey. However, we stress again that they are not to be the constant part of your diet.
We want you to achieve health at the cellular level rather than only on the bathroom scale.
Pulling the majority of fats and carbs from a meal will naturally lower the calorie content of
that meal. This is only beneficial in spurts. Too low-calorie intake for too long and your body
will start holding onto its body fat rather than shedding. Survival mode kicks in and your body
won’t want to burn through any calorie you eat. It believes it is in an emergency famine state
and tries to preserve body fat to keep you alive. We want to avoid this at all costs, so Fuel Pull
meals must be carefully infused into the nourishing S and E core of our plan if they are to be
effective over the long term.

Here’s the good news. Your metabolism will not slow down if Fuel Pulls are not over-
done. Offer your body some nourishing fats and energizing glucose from S and E foods in the
majority of your other meals and your body will have no reason to think it’s being constantly
undernourished. Our One Week Fuel Cycle, Chapter 28, goes into further detail about how
often Fuel Pulls may be incorporated for very stubborn weight issues. We cannot tell you how
often you will need to use them since your body and your weight loss journey will be unique.
But, we do insist on putting a limit on their frequency to keep you safe and your metabolism
from slowing down. Even for very tough weight loss cases, make sure that you keep at least half
of all your meals per week made up of the basic S and E core of our plan.
Most people will never need Fuel Pulls to make up almost half of their weekly meals, but
it is possible some could need close to that amount, particularly some postmenopausal women.
This way, even mamas with