About Eat Snacks and Desserts and Make Your Day


Fuel Pull snacks and desserts can be handy, even from the start of the plan. They’re like Switz­
erland. They’re neutral in fuel source, so even when eaten in close proximity to another meal,
they do not care whether your upcoming or last meal was either S or E. In the next chapter,
we’ll show you how to naturally switch between S and E meals, but for now, we’ll give you a
little scenario on how Fuel Pull snacks can come to the rescue.
You arrive home late in the afternoon from the grocery store. You didn’t get to eat your
usual mid-afternoon snack that would naturally be about three hours away from your evening
meal—the spacing we recommend when switching fuel styles. You are famished, but dinner is
still a good hour away. You grab a piece of 85% dark chocolate and wolf it down while you put
away the groceries, then gobble some nuts without even thinking. Then you remember, your
lentil soup has been simmering in the crockpot all afternoon. You were planning to have an E
supper, but now you’ve just S’d yourself. What to do?

Don’t waste your lentil soup; it will be a Crossover night for you. Weight loss will not
likely happen, but that’s okay for one night. Remember, this is not a race to get skinny. You’ll
remember this lesson on what not to do for the future and probably won’t repeat the mistake.
Fuel Pull snacks can help avoid the collision that just occurred. Grabbing a quick neutral
snack, such as a half to full cup of 0% Greek yogurt topped with some berries or a teaspoon
of Polaner All-Fruit Jam with Fiber, or munching on a stalk or two of celery smeared with a
wedge of Laughing Cow cheese can keep you safely on track with whatever meal style you
may have coming up. Our extra large Fat Stripping Frappa smoothie (Morning Meals, Chapter
18) is a wonderful, neutral fueled bridge between meals when hunger hits. Snacks that consist
only of these neutral foods like lean proteins, non-starchy veggies, and berries are perfect non-
committal foods.

Not only is 0% Greek yogurt a perfect Fuel Pull snack, our puddings made with glucoman-
nan are another. If you came home from the grocery store knowing there was a glucomannan
pudding in the fridge and all you had to do was spoon that deliciousness into your mouth, the
nuts and chocolate gobbling would not likely have happened. Check out the glucomannan
puddings and mousse recipes in Desserts, Chapter 23. Keep some made up in the fridge. Fast
pudding hits can deter many an erroneous snack decision.
Low-fat cottage cheese is another great form of lean protein and can be yummied up with
our plan approved sweetener and berries. Or, how about lean turkey deli slices wrapped around
red pepper sticks? Or, a few Joseph’s Crackers (Snacks, Chapter 24) with some tuna, and/or low-
fat cottage cheese for an afternoon snack? Or scoop out the seeds from a cucumber and stuff it
with low-fat cottage cheese or ricotta. A stevia-sweetened whey protein smoothie with water,
ice, and quarter of a cup Greek yogurt or unsweetened almond milk is always good and fills the
belly nicely. All these snack options are no brainers and won’t interfere with the fuel burning
of your next meal, whether S or E.
We don’t recommend making all your snacks this neutral way. That could get very boring.

It’s a lot more fun to sometimes indulge yourself. What about an S snack of Basic Cheesecake
(Desserts, Chapter 23) and coffee in the afternoon? Although, this works better when you have
a little time to sit, savor, and enjoy.
Fuel Pull snacks are good when life gets very busy and you can’t put a lot of thought into
planning. They are also extremely weight-loss promoting, which can be either good or bad,
depending upon your body type and ability to shed weight. Just because we are paring these
neutral snacks with the words “extreme” and “weight loss,” do not think they are always supe-
rior to our other S and E snacks. Remember, we eat to nourish our bodies, and although the
foods in Fuel Pulls are healthy, they are not offering your body a primary fuel source, so they
should not be your only constants at snack time.

Waistline Killer or Healthy Snack?

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


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

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

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

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

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

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

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

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

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

Eat freely from all lean meats, avoid all fatty meats

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


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


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


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


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


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


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

Specialty Items

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

Avoid the Head-on Collision

Our S and E plan naturally avoids the dilemma that occurs when high amounts of carbs and
fats are eaten together. Hopefully, by now, you agree with us that we don’t want to kick fat out
of the game. We need it. We can’t live a great life without it. And we are sure you agree that we
don’t want to turn the cold shoulder on carbs either. The same thing goes, we need ‘em, can’t
live well without ‘em. We’ve already said you can’t get fat by eating fat, but a problem occurs
when you put together a meal consisting of both fats and carbs. If you throw both high-carbs
and high fat into the mix, you are most probably going to get weight gain . . . uh oh! What’s
a girl to do?
The carbs and fat combo is fine for a very few people who have trouble maintaining weight,
but for most of us, it’s a sure fire way to go up in skirt sizes. Take a look at two common food
examples, donuts and potato chips. They are both very high in carbs from their starch content
and they get the insulin truck running hard. They are also both high in fat. It’s the double trou-
ble situation again— excess glucose, so some of it has to be redirected to fat cells. The fat cells
are doubly fed because insulin, our delivery truck has the task of storing excess glucose, plus
hefty amounts of fat. Fat cells accept both glucose and fat. They take whatever’s offered them.
Smooshing both high-carbs and high fats together in one particular meal, or in one recipe,
is not the best way for most of us to eat these macronutrients. That is, if we want to stay slim or
become that way. The combination of high fats and carbs is not exclusive to junk food either.
Everybody knows donuts and chips are fattening, but you’d be surprised that whole grains
paired with fats can do the same thing. You can find yourself colliding into excess pounds
simply from eating a plate of brown rice with beef and veggies.
Brown rice elevates blood sugar quite easily, even in normal serving amounts. Now you
have fat from the beef on top of rising blood sugar from the rice—goodbye waistline! What
about a salad with an olive oil dressing and a couple of thick pieces of homemade whole wheat
bread and butter on the side? Sounds healthy, right? It is, except you’ve got enough carbs from
the bread to stimulate a hefty surge of insulin to deal with rising blood sugar. Now, on top of that, is the fat from the butter, and the salad dressing. This combination is not kind to your
hips or belly.
The science behind the fat and carb smoosh is pretty easy to understand. Meals that con-
tain both these macronutrients in liberal amounts work to fatten us up because our bodies are
designed to chiefly burn one fuel at a time, but glucose always gets priority. Let’s say you eat a
hamburger with fries. Your body burns the glucose first. Gotta get that sugar out of the blood
so you can stay alive! It doesn’t necessarily do this because it prefers glucose as a fuel source. It
does it to protect you from the toxicity of too high blood sugar. Sugar must be cleared out of
the way before dealing with fat. Out surges insulin and attempts to clean up the mess. It will
take a while, and it will be a challenging task because the starchy fries and white burger buns
caused a huge surplus of blood sugar.
Meanwhile, the fat in that meal (the oil from the fries and the fat from the beef and cheese)
is shipped off directly to your fat cells for temporary storage. Your body intends to use that fat
for fuel as soon as it has taken care of all the glucose. Fat is an awesome source of fuel, and your
body will be only too happy to burn it once the glucose fuel tank says “empty” and your blood
sugar gets down to more healthy, pre-meal levels. The intent is there, but will your body get
around to accomplishing it? Sadly, no.