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.


Harmonious Meal Times

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

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

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

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

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

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

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

Constant Crossovers and Controll food are Rare

Office Lunch

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

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

Uncle Fuel Pull

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

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

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?

Ultimate Satisfy Helpers Balancing Protein and Carbs

Ultimate S Helpers

If you are not familiar with the grain that is actually a seed called quinoa, or the legume called
chana dahl, read about them in Foundation Foods, Chapter 17. They are the ultimate S Helpers
as they are both very slow burning in the body, will not likely cause elevated blood sugar, and
should be far less likely to halt weight loss.
Quinoa is yummy, fluffy, and very versatile. As an S Helper serving of a third to a half
cup’s worth, it can be used underneath your eggs for breakfast, tossed into your salad or soup,
or layered as a bed under your salmon for lunch. It is also the perfect accompaniment to your
curry or stir fry in place of rice. It cooks a lot faster, too.
Chana dahl is a legume that has a glycemic index so low that it’s almost unbelievable. It
is versatile, too. As an S Helper in half cup portions it can be used as a seasoned mash on the
side of your plate with your evening meal, tossed into your salad or stir-fry at lunch, or used as
part of soups and stews. We like the idea of quinoa and chana dahl as your first S Helpers as
they are much gentler on your blood sugar than most other grains and beans. However, if they
don’t appeal to you and you are not pre-diabetic or have Type 2 diabetes, the other S Helper
options that are listed should be fine.

No Extra Helpings

Once you start adding S Helpers, it’s important to remember that they are not part of second
helpings. It’s okay to go back for a little more food if you are still hungry at the end of your
meal. But, if you’ve already had your S Helper portion in your first round, put some more
protein and non-starchy veggies on your plate, and skip that second piece of bread or other
portion of grain. This, of course, does not apply to soup or chili where foods like quinoa,
chana dahl, or lentils and beans may be already appropriately portioned into the recipe to fit
S Helper standards.

The Winning Number

While we don’t want you counting carbs meticulously, it is good to have a general idea of car-
bohydrate content. Our S helper portions are designed to stay under 15 net grams of carbs.
But that’s easy to manage if you remember to keep to one small piece of bread, or quarter to
half a cup of a more starchy item. Don’t become a counting freak! However, for interest sake,

when counting net carbs, always subtract the fiber to come up with the correct number. For
example, 16 grams total carb with four grams of fiber equals 12 grams net carb portion. That
would work great for an S Helper.
Berries are not considered a carb portion on this program unless you have more than one
cup’s worth. Therefore, we include them in both S and E meals and do not consider their sugar
levels high enough to be in this S Helper group. Blueberries are the exception. They should
not exceed half cup portions when paired with S meals as they are a little higher in carbs than
other berries—three quarters of a cup would be an S Helper portion of blueberries

The Choice is up to You

S Helpers are not a required add-on for most people. They are just a way to have more freedom
on this plan. You get enough carbs with your E meals for overall health purposes; adding these
helpers to your S meals is not mandatory. If you decide to add them, and they slow your weight
loss down too much for your liking, or completely halt weight loss, forego them.
If S Helpers make you happy and content to continue this way of eating indefinitely, even
if weight loss is slower, that’s okay by us. Remember that this is a lifetime approach to healthy
eating, not a race to shed 50 pounds within six months. It would be better to take a year or two
to shed 50 pounds and enjoy your food and your life. That’s a smarter approach than losing a
bunch of weight quickly and then returning to your previous eating habits due to a stringent
We are all different. If you are one of those people with strong carb addictions, it’s possible
S Helpers might throw you off too much, especially bread. Some people have portion issues
with bread. If you simply cannot eat only half to one piece of bread as an S Helper, due to
strong carb addictions, you may need to tread carefully when you try to include this little 15
gram carb addition. You know your own weaknesses.

Once weight loss is well on its way after eating S and E alone for a while, give yourself a
chance with some S Helpers. If adding half to one piece of bread with your S meal still makes
you hanker to eat three more pieces, this will not be an S Helper, but an S Killer. It will swing
that seesaw the wrong way! Go back to pure S and stay the course for a while longer. As this
diet heals your sugar addiction, you may be able to try again later when you are stronger.

Time for a Sandwich


See how blessed you are now? You can eat sandwiches with both S and E meals! We’re not
depriving you of anything on this plan, except excess body fat. Your S style bread options
always have less carbs, so you can have more fat in your sandwich and enjoy fillings like egg
salad with real mayo. E bread fillings need to be leaner since your body will now be dealing
with actual grains that are going to push your blood sugar a bit higher. If you have weight to
lose, don’t double load your insulin truck by piling fat like butter and cheddar cheese on your
grain-based sandwich.

But, E sandwiches can still be delicious. You can fill them with lean meats, spicy mustard,
horseradish spread or reduced fat mayo, lettuce, tomato, and a small amount of reduced-fat
mozzarella. If you’d rather, you can make your own E suitable mayonnaise by mixing 0% Greek
yogurt with a little lemon juice and a dash of salt and pepper. That goes great with lean deli meats. We mentioned you can eat our Trim Healthy Pan Bread recipe as sandwich casings, but
there are plenty of other options as well. One of the best grain-based breads for you to eat is
Serene’s sourdough recipe found in Cultured Recipes, Chapter 26. If you’re not the bread baking
type, you can purchase wonderful sprouted breads. If you’re lucky enough to have a Trader Joe’s
store in your area, they have some great sprouted breads under their own brand name that are
perfect for E meals. Make use of their Sprouted Seven Grain and Sprouted Rye versions. They
are the best store-bought sprouted breads, in our opinion, as they have lots of fiber and fewer
carbs than most grain breads. Ezekiel Bread is another good sprouted bread option and can be found in the Health Food sections of some regular grocery stores.

We prefer you to eat the breads we have mentioned because any bread that is sprouted or
“sour-doughed” from whole grain is much easier on your blood sugar levels. Dark rye breads
are another good option since rye does not have the same negative effect on blood sugar as
wheat flour often does. Studies from Europe, where rye is a more common bread flour, have
shown it keeps people feeling full for longer amounts of time than wheat. The grocery chain
store, Aldi, has some wonderful dark rye breads from Germany that come in seasonally and are
very inexpensive. The brand name is Deutsche Küche.
Stock up while they have them to last you all year.

Please, never eat more than two pieces of grain-based bread at an E meal. Any amount
above that pushes grains above their safe limit. The exception to that is our Trim Healthy Pan
Bread recipe which is high in protein and lower in starchy carbs than even most sprouted or
sourdough whole grain breads. This means you can eat up to four bread-sized pieces of this
recipe at an E meal. That’s two whole sandwiches if you can handle that much food! Of course,
you can save half a sandwich for a snack later if you get too full.
Cut each sandwich in half and you get to hold and eat four yummy sammies. It feels great,
like you’re a guilt-free little piggy with a lot of hand-to-mouth satisfaction. This is part of the
reason we urge you to make fast and frequent friends with this recipe. It enables you to really
fill up and that helps the psychological aspect of being able to stay on plan long term.

Fruit in Moderation and Watch your Dressings!



Salads work great with E meals because they contain a high amount of fiber which contributes
to a slower insulin rise. Another thing that works to slow insulin rise is anything naturally sour,
therefore a lemon or vinegar based dressing is perfect for an E salad. It helps to protect you
from too high a sugar surge in your meal. In S meals you get to use creamy dressings or pour
lots of olive oil on your salads. Don’t do that when you’re eating E style; it will kill your meal’s
slimming abilities.
Keep dressings lower in fat by using more vinegar to oil ratio if you are making your own,
or try our Hip Trim Honey Mustard recipe (Chapter 25) or buy a reduced fat dressing that is not

laden with sugar or chemicals. Italian styles often work best as do light vinaigrettes. Another
option is to use less dressing and add more lubricating veggies like cucumber and tomatoes to
avoid a dry salad. Wish-Bone Salad Spritzers come in handy and are readily available at most
supermarkets (but they do have some ingredients to which Serene turns up her nose).


Fruit in Moderation

Fruit makes a great E snack. It can also be a refreshing E dessert. We still recommend that you
eat it with a little protein, but that is not a hard and fast rule. If you want to chomp on an
apple as a small E snack and don’t feel like eating anything else, go ahead. However, we don’t
want you to eat fruit as a whole meal and call yourself done. That requires too much fruit to
be consumed and floods your body with too much fructose (fruit sugar). Please, don’t ever eat
fruit only for breakfast. You need more protein to start your day.
Try to stick to one piece of fruit as part of any E meal or snack. If you’re still hungry, fill up
on some lean protein. Don’t sit down to a whole mango, then a large piece of watermelon, and
think you are doing yourself any favors. The body can only handle small amounts of fructose
at a time. A large bowl of fruit salad might sound healthy, but don’t be fooled. Skim forms of
Cottage, ricotta cheese, or Greek yogurt are all perfect accompaniments to fruit, and they give
your body some lean protein to help prevent too much insulin being secreted.

A word about bananas. God made them and they are a wonderful food. We buy them for
our children, who are growing and still very insulin sensitive since they have young cells and
run around all day. We very rarely eat bananas ourselves, as they are more like potatoes, and can
easily fatten an adult. If you don’t want to say a complete goodbye to them, stick to half a banana
as a limit when eating E style. Fill up on something else and we have plenty of choices for you.

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.


The Plot Thickens—So Does the Waistline

In this meal, the fat that was supposed to be stored temporarily and used up as fuel later, gets
no such chance to do so. It ends up sitting there as forgotten old storage. Your body had such
an abundance of glucose for fuel, it didn’t have any reason to signal the fat to be released from
its temporary storehouse to be used as a back-up fuel source. To make things worse, not only
was the fat not used as fuel, it was pushed, more permanently, into storage because insulin
tipped another big load of glucose down on top of it.
It’s a sad ending to this story, don’t you think? Despite its determination to play hero and
fuel the body, the original fat from the meal never had a chance to do so from the beginning. It
was smooshed in with high-carbs with every bite. The final nail on the coffin is that (if you are
not Trim Healthy Mama-ing) your next meal would likely contain another big load of glucose,
making it even less likely for that fat to get a chance to burn. Glucose will again take priority
after that next carb laden meal.
Carb rich meals elevate insulin for up to four hours. If you have burger and fries for lunch,
insulin will not finish the enormous task of getting your blood sugar down to safe levels until
late afternoon. You’re hungry again then, but you feel guilty for the take-out so you eat a pre-
sweetened Activia yogurt for an afternoon snack. Up goes your blood sugar. Up goes insulin.
Not a chance for the fat to be released and used up. It stays put. That fat might as well make itself really comfortable in its new home with the rest of
the unused fat cells in your body, steadily being added to every day. The moral to this story?
Dietary fat is meant to only be a short term tenant in the body, but meals like that turn it into
a permanent resident.
Our S and E meals help you avoid this head-on collision between carbs and fats. We’ll get
into the nitty gritty of how these two meals work soon. Basically, they allow you to eat fats,
carbs, and protein without fattening your body in the process. They allow for glucose burning,
but they also set the right conditions for fat burning. Both get to be fuel stars in the body.
It is not necessary to go to extremes and completely separate these macronutrients. We
don’t call our approach to eating “food combining.” You can call it that if you want to get par-
ticularly technical, but we dislike that phrase. It conjures up images of a bunch of rules on a
blackboard such as, “Don’t eat fruit with protein, don’t eat starch with protein, don’t eat veggies
with fruit.” Forget all that. We can’t be bothered with food theories of that nature. All those
rules are too restricting and confusing for our busy lives. Surely God made our bodies able to
handle more than one or two food groups at a time!
Our S and E plan is learning better ratios so each fuel source, either carbs or fat, can really
shine. And we have a sneaking feeling you may find that focusing on one particular fuel for
each meal allows greater enjoyment of that meal. A solo fuel shows off more when it doesn’t
have to fight against another contender for prominence. You’ll come to value each one for all
it’s worth.
Once you understand this fuel science, your dietary life will never be quite the same.
You won’t have to be in the dark about what any particular meal may do to your body. You’ll
have the knowledge to naturally create wiser choices. No more eating hazardous meals out of