Fat Sits in the Back Seat and Teaspoon


Since starchy carbs take more of a front seat position in these E meals, we need to scale the fat
back to prevent the head-on collision that occurs with high-carbs and fats together. We don’t
want to be so cruel as to ban fat from attending the party, but with E’s we allow our blood
sugar to rise more than what occurs in an S meal situation. Let’s not double load our insulin
delivery truck. Even though fat is not the star player in E meals, it still has some importance. Naked carbs
(those that have been stripped of all fat) cause faster sugar spikes. Protein slows this down, as
does a little bit of fat.

One Teaspoon Only

That’s the amount of fat we suggest you use with an E meal. Take an apple for instance. It is in
the E category because it has more carbs than any of the foods suitable for S meals. One tea-
spoon of peanut butter (a little fat), combined with that apple helps to blunt any sugar spike,
and it aids in assimilation of minerals. At only one teaspoon, it is not enough fat to become
another whole fuel source for the body to burn. Too much fat will cause this unnecessary
tandem fuel burning effect.

If you are used to putting a big glob of peanut butter on a plate and then dipping your
apple pieces into it, you need to change your habit. Here’s a tip. Take one teaspoon of peanut
butter and smear each piece of the apple thinly with it. You won’t miss the excessive peanut
butter. It is still just as scrumptious and you are taking dominion over your food. Now, after
the carbs in the apple are burned off, your body is naturally going to turn to your fat stores.
Just what we want.
This one teaspoon of fat in the form of oil, butter, or nut butter is a good measure for an E
meal, but it is not a strict rule. There may be certain times when you want to use one teaspoon
of fat to sauté your protein source and you may want to use another on your salad. That would
be the limit. Try to keep E meals under two teaspoons of added fat. Just this little bit of fat
helps you absorb the vitamins and minerals from your food more efficiently.

We are not for
fat free meals. Forget that! There are small amounts of natural fats even in oatmeal, that’s okay.
Salmon is lean enough for E meals, yet it has a little naturally occurring fat. We do not
count the naturally occurring fat in lean protein. However, chicken with skin on and most red
meat don’t (with a capital D) work for E meals. That’s offering fat fuel galore to your body. Save
those protein choices for your scrumptious S meals.
You cannot be nearly as liberal with nuts in an E meal as you can with S since they are quite
high in fat. But, we do use some nuts in our E recipes . . . just keep the portion size very low.
When you’re eating E style, always keep nuts to a very scant handful. Count that as your fat
quota and you should be fine.

Welcome Back Saturated Fat & Only Cook with Saturated Oils

Are you still persuaded that saturated fats can lead to an early grave? It’s hard to shake deeply in-
ground notions, isn’t it? They have been given such a bad rap by the media and diet “dictocrats.”
A lot of the anti-saturated fat notions some of us have a hard time shaking off were propa-
gated by the hired lawyers of the wealthy soybean industry. A couple of decades ago, there was
a forceful campaign to smear saturated fats as bad for our health. It worked. Saturated fats in
the form of healthy tropical oils, like coconut and palm, were used widely in packaged baked
goods until the soybean oil industry took over. Soybean oil, being unsaturated, did not have
as high a shelf life. It became rancid easily and did not achieve the desired texture for foods.
Therefore, scientists saturated the fatty acids (hydrogen atoms) and hydrogenated oil was born.
Since then, American health has gone downhill and weight has gone up.

Only Cook with Saturated Oils

We stress the importance of using only saturated oils when cooking. On this plan you will
cook only with saturated oils as these are the only ones that don’t turn to trans fats when
heated. Beware of modern marketing schemes which tout “No Trans Fats.” The vegetable oils
used prior to frying or baking chips were not trans, but once cooked, those so-called healthier
variety of corn chips are a bag full of trans.
The only oils you should use for cooking are coconut oil, red palm oil, or butter. You can be
quite liberal with them in your S meals. Olive oil may only be used at low heats, but is best raw.
Butter is a short chain fatty acid that is very stable when heated. Please do not use canola oil to cook
with, or oils labeled as vegetable. They turn into dangerous trans fats very quickly when heated.
Feel free to use red palm oil liberally. You can even fry with it! Its powerful tocotrienals
fight cancer aggressively. Studies show it retains its powerful health benefits even after several
sessions of cooking.
We realize it is an acquired taste, but its strong taste may be tempered while cooking by
mixing it with other oils like coconut or butter. Don’t bother trying it raw, yuck!
Okay, here is our first difference in ideas. You’d better get used to this.

Non-Starchies! Where Have You Been All My Life?

They’ve likely been playing wall flower, overshadowed by sides like potatoes and mac n cheese.
That’s about to change. S meals should always be furnished with non-starchy vegetables.
“What’s a non-starchy vegetable,” you ask? It’s basically any vegetable that is not a root vegeta-
ble like a potato or a carrot, or a starch like corn. That still leaves you with literally hundreds
of choices.
Non-starchy vegetables are very gentle on your blood sugar. They don’t get that sugar deliv-
ery truck named “insulin” revving and rearing to go since they don’t put much glucose into
your blood stream. Anything that grows from the ground contains carbohydrates. However,
although these veggies have a few carbs, their fiber levels are often almost as high as their total
carbohydrate levels. This cancels out the impact their total carb levels have on your blood sugar.
Remember, we don’t want you to get obsessed with counting the carb levels in all your
food, including non-starchy vegetables. You should eat them freely. But, if you’re interested,
most non-starchy vegetables have between two to six net carbs per serving. They are all perfect
for S meals. Non-starchy veggies are low enough in carbs that they will not cause much of a blood sugar
rise. This is important since we don’t want blood sugar to be the chief fuel in an S meal. It is fat’s
turn to “burn, baby burn”! If you allow your blood sugar to trigger high enough from starches
and sugars in a meal, there’s no stopping it. The fat in that meal will stick to your belly and hips
rather than fuel your body. Hence, these non-starchy veggies are the ticket to healthfully round
out your S meals without causing fat storage. Instead, your own body fat will start to melt.
Lettuce and other leafy greens have less than one gram of net carbs per serving. That’s
ridiculously low. By making the most of them you can get more life-giving raw food in your
diet. They are also super low in calories, so filling up on them makes perfect sense. Any form of
tasty animal protein like chicken, beef, or salmon over a nice big plate of lettuce with succulent
dressing, always makes a quick, complete, and slimming meal. You don’t have to worry about
portion sizes of lettuce when it makes up the bulk of your plate. Have as much as you want.
The ample fat and oil from an olive oil or cream-based dressing will help satisfy you, along with
savory meat topping the lettuce, and you can always add a sprinkle of cheese. Yes, all of those
foods put together are weight reducing.
In a perfect world, it would be better if you made your own homemade dressings, but
store-bought can work. Don’t worry about how much fat the dressing contains for S dressings,
but make sure your store-bought choice has no more than two grams of carbs per serving, one
gram is a better choice. Check labels to make sure you’re not buying dressings with hidden
sugars—the lower the carb count, the less chance of sugars and other needless fillers. Ken’s
Ranch dressing has only one carb and although it is far from a superfood dressing, it works on
plan. We do suggest one tip with store-bought dressings. Pour about one fourth of the dressing
out (possibly into another container to avoid waste), add water to make up for the loss, and
shake well. Store-bought creamy dressings tend to be overly thick anyway and we doubt you
will dislike the slightly thinner consistency. Why overdo calories when they’re not superfood
ones your body needs?
The good thing about vegetables in an S meal is they don’t have to be in the form of bunny
food. Cooked vegetables like squash, broccoli, cauliflower, and eggplant are great S options
even though they’re a little higher in carbs than leafy greens. We expect you’ll find yourself
eating more vegetables than ever before because thanks to S meals, cooked vegetables can be
There is nothing worse than being told to eat more broccoli and trying to eat it dry and
unsavory. Sort of goes against the human taste buds, we think. However, broccoli is delicious
when it is made into a creamy casserole, or tossed in butter and sea salt. It is easy to slip in
more servings of vegetables when they are drizzled with luscious, smooth sauces, or tossed with
the delicate decadence of healthy fats. Our Vegetable Sides, Chapter 22 contains so many tasty
veggie ideas for you. Remember, it’s okay to say, “I love butter.” Actually, for optimum mineral
absorption, vegetables are best paired with fats like butter or coconut oil.

Yes, more saturated fat will be consumed in an S meal, from both animal sources like meat
and butter and also from oils like coconut oil. However, as we learned through the Scripture
examples, this is not the bad thing we have all been taught from “man knows best.”

Pearl chats:
Do you have trouble getting your children to like vegetables? I believe the
reason so many children say they hate vegetables is because they are often prepared
as unappetizing as possible. I’ll admit, I actually dislike broccoli by itself. But, when I
steam it until tender and toss it in butter, it becomes entirely different and I love to
consume lots of it.
All my children love broccoli and cauliflower and ask for second helpings. This is
only because I make it in an appealing way, not because there is any great love for the
taste of the vegetable itself. I have always termed broccoli “little trees” and cauli-
flower “little trees covered in snow” when talking about vegetables in front of my chil-
dren. They love imagining them in this way. Even the older ones still get a kick out of it.
There is an easy and quick way to make broccoli so yummy that even a fussy four
year old will love it. Place the contents of frozen bags of broccoli and cauliflower flo-
rets in a steamer, or regular pot with a fold out steamer at the bottom. Steam the
vegetables until tender. They don’t have to be crisp like you hear some people say. Who
wants to eat a half-raw piece of cauliflower? Just don’t let them get so soft that they
are mushy, or the broccoli turns from a deep green to an awful gray/green color. You
could use fresh broccoli to steam if you’d prefer, but I don’t like to chop and wash if I
don’t have to, so the frozen bags work best for lazy me. Add lots of butter, sea salt
and pepper, and then sprinkle with a couple big handfuls of grated or shredded cheddar
cheese. Stir all this into the florets and let the toppings melt. This simple combination
should please the whole family.

The Satisfying Meal

Introducing the S meal! It is a higher fat meal so it chooses to use fat, rather than glucose
as your primary fuel source. It is always lower in carbs. S meals basically consist of protein
(usually animal protein), fats such as butter, oils, and cheeses, non-starchy vegetables, berries,
nuts, and seeds. The good thing about this meal style is that it is very satisfying. Hence, the
name. It deters cravings. It makes you slim! You’re gonna love it!
We will give you so many examples of what an S meal could look like as you keep reading,
but here is a quick visual picture of what an S evening meal might be:

Salad with creamy dressing and grated cheese
Baked chicken with crispy skin
Steamed or roasted veggies tossed with butter and seasonings

Sound good? Don’t worry, you’ll also get to eat plenty of desserts with S meals. There’ll be
no self-denial needed when it comes to chocolatey goodness. There are so many creamy and
sweet S desserts to delight you included in this book. You won’t feel sad or deprived as you bid
sugar farewell.
Since S meals are liberal with fats, they must have lower carbs if they are to assist in weight
loss. It’s important to remember to keep grains and most fruits (with the exception of most

berries) away from S meals. That is the trick to make you trim. You can bring those back in
small doses as accompaniments to your S meals later in your journey to goal weight.
All the wonderful, healthy fats in S meals cannot turn into pounds without high sugar in
the body which is stimulated by such foods as potatoes, grains, and fruits. The fats in this meal
will nourish you, feed your endocrine system, and leave you feeling greatly satisfied.
Think of a seesaw. S meal ratios look like this on a seesaw. Look at the difference in heights
between carbs and fat. Notice that when fat is higher in a meal, carbs are lower. That’s the visual
you need to remember if weight loss is to occur. Protein always sits solidly at the core of the


We always need protein, that’s a given. But …

Carbs Need Some Love Too
If we’re going to stay nourished and stay sane, we need fat. Yay! We always need protein, that’s a
given. But, we also need some starchy carbs, too (Yippee Yay Again)! Let’s not leave anything out.

Glucose for Fuel

Our bodies were designed to receive glucose for energy. If that were not the case, God would
not have designed the process. Consequently, we shouldn’t deny our cells from receiving ade-
quate amounts of glucose fuel by constantly staying in a low-carb/low sugar state and trying to
burn only fat for fuel. This is what constant low-carb diets attempt to do. Meals that include
starches need to be eaten in a savvy way, similar to meals that include a nice amount of fats.
Healthy carbs that even include some starch, help to keep the metabolism revving, the
brain working well, and energy levels up. Our E meals serve this purpose. They’re the way to
eat healthy starches and offer your cells glucose for fuel without fattening your body at the
same time.
Hopefully, you now have it locked securely in your mind that your insulin hormone should
not be triggered into a state of overdrive, always having to make more sugar deliveries than
needed. But, we shouldn’t try to suppress its natural function, either. It does a fine job when it’s
not acting like Martha in the Bible and constantly overworking. It needs some rest time, too!
However, it will keep overworking unless you order it to slow down. Tell it to chill a little.
Insulin will only get the message to chill out by the food you send to it. You can tell it what
to do by the content of your meal. It only drives around like crazy, making all these excess
deliveries because it’s been given the triggers to do so by carb heavy meals. You can stop giving
the green light for all this excess activity by being more carb conscious in your very next meal.
It should be clear by now that attempting to completely prevent insulin from doing the
job God designed it to do, should not be the goal. Enough carbs need to be eaten for insulin
to work for our benefit, but for this to happen, we must first create a better cycle where our
cells are able to empty out first and actually get hungry for blood sugar. They will then say to
insulin, “Just what I needed . . . thank you very much!” rather than, “More gallons of glucose?
No, no!”
A better way for your cells to receive energy from blood sugar is if they start from a cleared
out state. Eating our S style meals causes this to happen. Then, you can naturally refuel your
cells by eating what we call the E meal.
In this E meal, your sugar delivery truck will have a moderate amount of glucose from
some healthy carbohydrates. The meal will also include lean protein and a little bit of healthy
fat, just enough to aid digestion and assimilation of nutrients, but not enough for fat to be
stored. This would be perfect! The delivery truck gets on the road since the whole grains have caused a medium rise in blood sugar. But, the protein, and the little bit of fat, actually help to
slow down the force of this vehicle. There will be no need for a second glucose clearance and
the consequent excess glucose delivery to fat cells. In a balanced meal like this, insulin will
efficiently clear the sugar from your blood and make only one, well-needed and wanted, blood
sugar delivery to hungry muscle cells for energy. Hungry cells will burn through this fuel more
efficiently than when they are bloated and sluggish. This allows your body to get down to the
task of burning your own fat stores for fuel. This is the premise behind our E meals. Details
will come later

Create a More Natural Cycle

Thus, we have two well-needed types of meals. S meals give your cells a chance to empty out
since they involve less total carbs and allow you to use fat for your primary fuel. E meals help
fill your cells up again, and because they have more carbs, they offer glucose for your primary
fuel source. But, E meals do this in a manner that is much wiser and safer than force feeding
large amounts of glucose to already overstuffed cells.
Now, you’ve got a bodily cycle occurring that works for health and weight management,
rather than leading to weight problems and disease. Both meal types utilize one primary fuel
source. After that is used up, your body can get right on to body fat burning.
The results of a recent 2011 study show support for the premise of this better and healthier
eating cycle we advocate. The study was presented at The San Antonio Breast Cancer Symposium.
British researchers studied 115 women at high risk for breast cancer due to obesity and prob-
lems with the hormone insulin. The study determined to find a diet that was not too hard to
stick to for people in high risk health situations. The researchers found that women who elimi-
nated carbohydrate rich foods like bread, pasta, potatoes, and rice just two days a week, lost
an average of nine pounds over four months even while eating their regular diet the rest of the
week. Meanwhile, women who ate a reduced calorie, Mediterranean style diet of 1500 calories
per day for the same time period, lost only five pounds. It seems evident that people may be
better off cutting back on carbs on certain days rather than constantly counting calories.
Why did eliminating starches like potatoes, bread, and rice only two days a week work?
The answer is obvious. To us, at least. The women in that group were setting up a better cycle
for their cells to be able to process blood sugar. After eating a few meals without high starches,
their cells emptied out. In other words, they used up all the glucose with which they were
previously bloated. This meant their bodies did not have to redirect glucose to fat cells after
every meal due to being constantly engorged. Once these women returned to eating meals that
contained starches, they could actually use that blood sugar rather than store it as fat since their
muscle cells were empty and hungry.

We think that eating a regular SAD diet five days a week is still not the healthiest option,
even though the women in that study did have some success. Nine pounds lost over four
months is not too shabby, but the study mentioned that these women were obese, and weight
is much swifter to shed when obesity is present. They could have lost more. We have a much
healthier plan for you by using our S and E meals. Cycling two healthy style meals like S and
E, rather than cycling lower carb meals with regular junky ones, is a much wiser idea. However,
this recent study is a great example of how implementing a natural “carbs in–carbs out” cycle is
important, and much easier to implement than constantly worrying about calories.

Diet tips :Created to Enjoy Food

In 2010, a self study by a professor at Kansas State University caught a lot of national media
attention. He put himself on a convenience store diet of candy, nutty bars, sugary cereals, and
Oreos, but reduced his caloric intake to 1800 calories a day. He lost 27 pounds in 10 weeks!
The news headlines had a heyday with his results. The consensus boiled down to calories. Even
junk food, if kept within calorie guidelines, can make you slim!
It’s a good thing this diet was only a temporary experiment for the professor. The professor
may have been able to use oodles of portion control for the experiment and eat only tiny candy
meals so as not to exceed his calorie limit, but who could do that long term? We were created
to eat! The eating experience is as much a part of living as breathing. The natural cycle is to eat,
become satisfied, take a break—then eat to get satisfied again. There’s no getting past it. We
are wired to get satisfied from food, and a few gummy bears and half a Twinkie is not going to do that long term. We’ll talk later about how calories fit into the picture and if we should pay
them any heed at all. But we’ll warn you now that the approach of pulling them back to a small
number day after day is the gateway into yoyo dieting disaster. There is a smarter approach to
the calorie debate and dilemma.
You can bet this professor would end up giving in to real hunger, sooner or later, and stop
limiting himself to such stringent portions. Eating larger portions of those sugary foods would
inevitably cause his blood sugar to spike. The consequent large surges of insulin his body would
have to generate to clear that sugar would then become a long term problem.
In excess, insulin suppresses human growth hormone which is needed for youthful skin,
muscles and bones. It also contributes to higher blood pressure as we learned from the example
of Farm Fresh Tess’s poor husband. It also has an inflammatory effect on all bodily systems. In
the book, The Schwarzbein Principle, Dr. Diana Schwarzbein writes:
“When insulin levels are kept high too long, the result is a physiology that promotes excess
body fat gain, a physiology prone to infections and all the chronic degenerative diseases of
aging: osteoarthritis, different types of cancer, cholesterol abnormalities, coronary artery dis-
ease, less lean body mass with excess body fat, high blood pressure, osteoporosis, stroke, and
Type 2 diabetes.”
In the book, Why We Get Fat, author Gary Taubes makes his case very clearly about the
hazards of high insulin. On page 124 he writes, “The bottom line is something that’s been
known (and mostly ignored) for over 40 years. The one thing we absolutely have to do if we
want to get leaner—if we want to get fat out of our fat tissue and burn it—is to lower our
insulin levels and to secrete less insulin to begin with.”
Notice that both these authors mentioned the hazards of too high insulin. We need to
stress again that when insulin is working for us, rather than against us, it shouldn’t be blamed
for fat gain.
One of the most concerning problems when insulin is stimulated to excessive levels by
carby foods, is what it does to our feel-good neurotransmitter serotonin. When insulin is raised
high very quickly, it causes a rush of serotonin to be released from the brain. This can make
you feel good at first. You know the feeling of a sugar high? That’s simply the result of seroto-
nin flooding your body. But, over time, this causes increasingly more rapid drops in serotonin
levels. That’s never a good thing, because we need sufficient serotonin to avoid feelings of
depression and apathy. Serotonin is also our natural pain reliever. Aches and pains in the body,
like headaches and joint aches, become a major problem when we lack serotonin. We have to
wonder if there is an obvious connection between our modern diet, its effect on serotonin, and
the high amount of antidepressants (SSRI’s) that are prescribed to help people with depression.
In the book, Why We Get Fat, author Gary Taubes argues the case against the commonly
held theory that low-calorie diets work. The notion of calories in, calories out, doesn’t hold
water according to this author. He points to studies, history, and science to expose the shaky ground of this widely accepted theory (we disagree with the evolutionary part of his history
and science, but there is much to be learned in his books despite that). Mr. Taubes discusses
in-depth one particular large study that was part of the collection of studies called The Wom-
en’s Health Initiative (WHI). This study involved 20,000 women in the early 1990’s. These
women were instructed to eat a low-fat diet, rich in fruits, vegetables, and fiber. They were also
instructed to eat 360 calories less every day. That was 20 percent lower than what public health
agencies advise women to eat. The woman cut their total fat consumption and saturated fats
by a full quarter. They were even given regular counseling to help motivate them to stay on
the diet.
Eight years later the study found these women did lose weight. A whopping two pounds!
And, these study participants had a lot to lose. The majority were overweight, and about half
were obese, which always makes losing weight quicker to shed. According to calorie reduction
math, these women should have lost at least 22 pounds in the first year and continued a slower
loss after that. Not only did that not happen, the kicker was that their average waist circumfer-
ence (a measurement of abdominal fat) actually increased! This makes it more likely that the
average of two pounds that they did lose was muscle, not fat. The disappointing results flab-
bergasted everyone. These women may have lost weight at first, but the eight year mark was the
big truth teller regarding long term success.
History repeats itself. Zoom forward to the last decade. Television has spotlighted calorie
counting in prime time on the show The Biggest Loser. We have both enjoyed watching the show
now and then, even though we think the fast-forced weight loss is not a sustainable approach.
The show’s dietary approach is low-calorie/low-fat and semi low-carb. It works at first with
sensational “TV worth watching” type results. But, have you ever done a little research follow
up on the contestants?
A few of the contestants still look rather stellar some years later, but more often they gain
some, if not all of the weight back. We watched an episode that looked at the lives of former
contestants. One of them shared her struggle with not gaining the weight back by saying she
had to exercise two hours a day to maintain her new weight, even sticking rigidly to her daily
low-calorie limit. Who could sustain that long term?
A 2009 book called Simple Swaps, authored by the head nutritionist for The Biggest Loser
showcased some earlier season contestant success stories. Most of these success stories had
gained back at least 20 to 40 pounds. None of the failure stories were talked about, the ones
who gain all or most of their weight back. Weighing portions and holding back fat grams in
every meal is no way to live! No wonder this constant counting approach is not sustainable,
even for famous TV contestants who feel like they’re letting a whole country down if they put
their weight back on.

Give Fat the Welcome Mat low-fat lifestyle

Eating this Satisfying and Energizing way will not be a low-fat lifestyle. In fact, many of the
meals you’ll soon be eating may include liberal amounts of healthy fats to help you feel satis-
fied. This makes life so much more enjoyable. Who doesn’t like cream and butter? Yes, you can
finally say, “I love butter” and not feel guilty about it. If you are like we were for so many years,
buried under the dogma that butter is evil and fattening, you have some therapy ahead of you.
You might need to say, “Butter is my friend,” 10 times. Go ahead . . . we’ll wait!
Feel any release yet? It may take a while.
We’ll get to butter and its benefits again a little later on. For now, let’s take baby-steps. If
you’re feeling shocked and shaky at the thought of giving butter more freedom, feel reassured
that you won’t be heaping it on every meal, but you will get to enjoy it often enough. People
may see you smear it generously on your broccoli at a restaurant and wonder how you can do it
and not be obese. They’ll think you’re one of the lucky ones who has never had to worry about
weight a day in your life. Little will they know that you have simply acquired the knowledge
of dietary, sensible science.
As we discovered by examining our first friend, Whole Grain Jane’s diet, the low-fat
approach wasn’t helping her at all. Jane showed us how low-fat and high grain diets can often
lead to cravings and constant hunger. Remember that good fats are not the enemy. Fat is essen-
tial for every function of our body, and too little of it for too long will cause depression, hor-
mone loss, and accelerated aging. Fat is the only thing that really satisfies and curbs cravings.
Try not to be too obvious about it, but look at anyone who has spent a good length of time
limiting fat. You’ll likely see that their skin looks aged beyond their years. Constantly trying to
skimp on fat is not natural, and if you try it for too long, it will mess with ya.
The only way for fats to be stored in the body as actual body fat is when glucose rises in
the blood and the hormone insulin has to rush out to take care of it. Remember the picture
of insulin as the body’s sugar delivery truck we talked about in Chapter One where you met
Whole Grain Jane? Insulin puts the body in storing mode. It will store any excess glucose from
the meal as fat, and not only that, when there is such an abundance of glucose for fuel, the
body will be prevented from burning all the fat you just ate for fuel. It’s double trouble!

Fat for Fuel

We must do the opposite when we eat fat. Here is something so simple yet extremely impor-
tant to learn. You can eat generous amounts of fat in a meal if you don’t stimulate your sugar
delivery truck into loading off a bunch of glucose to your cells first. You avoid this by keeping
starchy carbohydrates out of that particular meal. Two good things occur for fat loss when
this happens. Firstly, your fat cells will not get fed any excess glucose (which makes them even
fatter) since glucose will be scarce. Secondly, and even better, all the tasty and satisfying fat
you ate in that meal will be able to be burned as fuel, rather than stored. It will become your
primary fuel source.
Let’s condense this into one sentence and make it so simple that you never forget.
Eating fat does not make you fat if carbs are kept to a minimum.
If eating fat makes you fat, we’d be obese, because we eat a lot of it. Instead, we’re thin, and
that is not because of genetics. It’s science. Look at a nice breakfast of fried or scrambled eggs
in butter, turkey sausage, sliced tomato, and coffee with a spot of cream. It has fat, yes, but it
does not contain the type of foods which create a high glucose state. As we have stated, your
fat cells only get fed glucose when there is more glucose available than the cells in your muscles
can take in for energy. A breakfast like this is not going to cause that issue. Results—a decadent
meal, a satisfied mama ready to take on the day’s tasks, and a flattening tummy.
If you keep starchy carbs to a minimum in some meals like this, your body must fuel itself
instead from the fat in your food. That’s great, as fat was designed by our Creator to be a won-
derful fuel for the body. After your body has burned through the fat in your meal, it will turn
directly to your own fatty tissue for fuel. You have to keep living, and in order to do this, you
need constant fuel. Causing your body to turn to your adipose tissue like this is a good thing,
because when your body fat finally gets a chance to be used for energy, it means it diminishes,
and you become thinner!
Meals like the breakfast we described, allow the cells in your muscles that are designed to
respond to insulin and accept the blood sugar it offers, to finally get the chance to empty out
a little. Remember, these cells are often so full of sugar that they are becoming more insulin
resistant. They need to use up the glucose with which they are already choc full before you start
forcing more glucose down their throats.
Eating meals that have a good bit of fat in them, without a boat load of carbs, is the ticket
to make this happen. You get to fill up and feel satisfied. There is no Twinkie craving at the
end of this type of meal. Your body goes “Ahhhh” and is able to relax. This is the basic premise
behind our S meals. The details you will learn further on.

Why the Opposite?

Dieticians on TV, articles in women’s magazines, and most likely your general practitioner, will
tell you to always trim the fat from your food to stay healthy and lose weight. You torture your-
self and try to eat little to no fat for weeks as these low-fat advocates recommend, but you’ll still
likely create that delivery truck hurtling full tilt. Why? Because you’re probably going to overdo
carbs in place of eating fat. The body wants fuel. That’s its natural survival instinct. People are
carbing up too much because they’re constantly told that fat is bad.
Foods that are commonly considered “weight loss friendly” like fruit flavored non-fat
yogurt that is pre-sweetened or non-fat, lightly frosted cereal flakes with non-fat milk, or tinsy
pre-packaged snacks of pretzels or cookies advertised as only 100 calories and “fat free” all
contain loads of carbs and sugar which elevate glucose in the blood. High-carbs equals high
glucose which equals high insulin. Brrmmm, brmmm goes that truck. It’s going into super
delivery mode now. Storing here (a little on the tum), storing there (a little on the butt), storing
everywhere (a little more under the chin). Have a look around your local grocery store. Shelves
are full of these low-fat low-calorie items, but the obesity epidemic is not slowing down.
Sure, some foods without any fat are lower in calories and certain people whose cells are
not yet too insulin resistant, can lose some pounds by reducing their calorie intake this way for
a while. But, the weight loss is usually temporary, because the body’s metabolism lowers. And
constantly lowering calories and stripping fat sure is no fun.
As humans, our bodies crave fat. Denying ourselves what we essentially need by using self
control only lasts for a while. The resultant unbridled blood sugar that ensues from kicking fat
out, while keeping carbs in, will still be a problem, even if pounds can be lost by some people
in that manner. Insulin is still likely to overproduce, causing other problems in the body.


Get Ready for the Plan Satisfying and Energizing

id you figure out which woman you relate to most? We’ll admit that we’ve had a lot in
common with a few of them over the years. Yet, there’s a new woman we want to intro-
duce to you. It’s you! Your metamorphosis as you come out of confusion. You are about to be
Satisfied and Energized.
You are going to read these two words (Satisfying and Energizing) over and over again
throughout the aticles. We’ll shorten them to S and E. We have nicknamed our way of eating
as The S and E Plan. Yes, a plan. But don’t tune out. It’s the way we have to teach it to you in
the beginning. If you have some weight to lose, you’ll need to learn to make each meal you eat
burn one primary fuel source, rather than two.
The two primary fuel sources for the body are glucose and fats. It is crucial that protein be
included with every meal, but it is not a primary fuel for the body. Once you focus your meals
on one fuel source at a time, your body will be able to burn through that fuel, and then switch
directly to the task of burning your own adipose tissue (body fat) for fuel. Results? Natural
weight loss.
After a while, this won’t feel like a plan. Eating Satisfying and Energizing meals will
become as much a natural part of you as breathing in and out. First, you’ll need to learn about
these S and E meals and how they both deliciously help you find healthy weight and greater
overall health.

Prep Time

Before we jump right into the specifics of the plan, it’s important that you get prepared. This
preparation is not a list of things you must do, or buy, before you start changing your eating
habits. It is a preparing of your heart and mind. Even if you recognized yourself in one of the
four women we described and realize there are changes to be made, don’t charge into your
kitchen and start throwing things out of your cupboards and refrigerator just yet. That may
come later on. First, we want to chat to you for a little bit about the general ideas behind these
dietary principles that work so well in our busy family lives.
Grab a cup of coffee, take a deep breath, relax, and open your mind to some new, and also
surprisingly very old food ideas.
We hope the next couple of chapters will scrub away myths, lies, and confusion about nutri-
tion that are imprinted in your mind. It will be easier to embark on this journey toward greater
health and weight management if your mind is not ensnared by certain cages of thinking.
Any long term turnaround is not as likely to be sustained if you stay married to current
beliefs about nutrition. Many widely held beliefs about certain food are simply myths. It’s our
hope that you will let go of unnecessary mind baggage that can easily hold you back. Weigh
and measure our suggestions and ideas with an open mind and heart. We do not claim to know
it all, and still have much to learn ourselves, but hopefully you’ll soon discover that much of
our culture’s current, dietary beliefs are actually in direct contradiction to the Bible.
These current nutrition beliefs block progress to stable weight because they hold people
captive to defeat. It’s impossible to find an ease in life while trying to do as most modern food
advisors tell us. If you think that having to constantly worry about counting calories, or strip-
ping the fat and a large quota of animal foods like butter and red meat from most of your
meals, is simply too hard to do—that’s because it is. This sort of advice is bondage, and with
God’s help, you can shed the weight of it from your life.
Welcome to a new world, where the principles behind the words, Satisfying and Energiz­
ing can change your life. Get ready to fly

Stabilize Your Blood Sugar

You will soon be eating in a way that is termed “Low Glycemic” and we’re going to teach you
exactly how to do it. You’ve probably heard this term thrown around. It simply means the
foods you eat will have gentle impact on your blood sugar levels. It is imperative to stop the
vicious cycle of too high, then too low blood sugar in your blood stream. You’ll do this by
learning how to be more carbohydrate conscious.
Our approach is not like other low-carbohydrate diets which are also low glycemic, but
where people tend to get in the rut of constantly overdoing meats and fats. Often, they do not include adequate amounts of fruits and vegetables, and rely on chemical, artificial sweeteners.
Very low-carb diets are successful in weight loss at first, but they can end up slowing down the
metabolism as the body gets more efficient at metabolizing predominantly fats and proteins.
We want to avoid this at all costs, and as this plan unfolds, you’ll learn some tricks to kick start
your metabolism into high gear.
Becoming carb conscious is the smartest way to live. It will enable you to take better
dominion over the size and health of your body. You’ll soon be a carb conscious mama and
proud of it. You won’t do this by counting every carb; that’s more bondage. Instead, you’ll learn
to center your meals with protein, and learn the difference between starchy and non-starchy
carbs. You’ll choose more delicious non-starchy carbs to complete your meals, but will not
eliminate the starchy ones, though they will no longer rule your plate. You’ll find a healthier,
wiser place for them in your diet.
A carb conscious approach to food, rather than a constant low-carb diet, is crucial to long
term health because most of us cannot constantly live on a very low-carb diet and remain
healthy. It is not long before glycogen (stored glucose in the liver and muscles) becomes
depleted and stays that way. This can lead to a lack of energy. Also, long term, very low-carb
diets can sometimes lead to other complications like a more sluggish thyroid and metabolism.
This is why our plan works. We promote an inclusive diet, rather than an exclusive one. It
includes all three essential macronutrients—fats proteins and carbs, even certain amounts of
starchy carbs. We can enjoy all three and stay slim.

Focus on the Right Foods

The S and E plan focuses on non-starchy vegetables, both raw and cooked, often drizzled
with creamy dressings or buttery sauces. We also want to encourage a lot of superfoods like
salmon, berries, nuts, seeds, cultured dairy products, and super fats like coconut oil. These
foods, alongside more natural sources of red meat, eggs, and chicken, with balanced amounts
of whole grains, legumes, fruits, and sweet potatoes are the ultimate fuel for the human body
and can bring much healing.
Do any of these foods sound like a deprivation diet? Nor do they come in tiny little boxes
for only “mini me” people to eat. Staying satisfied is the name of the game now. These are foods
on which the whole family can thrive.
This new approach to food will not send you into a constant state of ketosis (burning fat
by using ketones for energy). Healthy weight loss easily occurs without this becoming a 24
hour state in your body. If your body naturally slips into ketosis now and then through eating
S and E meals, it shouldn’t pose too much of a problem as it won’t remain in that state for
long. Having said that, ketosis has occurred naturally in humans for centuries. People groups lived seasonally before export, import, and refrigeration were common. At times, they feasted
on summer harvests. At other times, they had nothing more than dried meat and herbs which
would have induced states of ketosis. Many of us get into a state of ketosis overnight and by
morning we are naturally burning ketones for energy. It also occurs for brief periods after our
body burns through the fuels in our meals, but ketosis is not a state we have to constantly seek
to achieve weight loss.

food Impact For High Blood Pressure and Good Stuff

High Blood Pressure
Tess is unaware of her own health issue. Her fasting blood sugar is creeping up higher than
it should be with every year. Both she and her husband, due to their heavy starch habits, are
headed toward Type 2 diabetes within a decade.
High blood sugar and high blood pressure are very good friends. If one presents itself, the
other will usually follow. Recent studies expose that excess insulin plays an important role in
the development of high blood pressure. In fact, high blood pressure in itself can be a critical
sign that the body is flooding itself with too much insulin. This is exactly what is happening to
Tess’s husband. His pressure readings are an obvious symptom of his excess insulin.
Excess insulin release can lead to blood pressure problems in a few different ways. It stimu-
lates the nervous system, which makes the heart beat faster and causes the blood vessels to
narrow. Another way it helps is to regulate salt in the blood. If you have too much insulin,
more salt is retained, in turn, causing more water to stay in the blood stream. This greater
amount of fluid causes higher pressure as it passes through the vessels and arteries. As we now
know, insulin also stimulates the production of cholesterol and the buildup of plaque on the
walls of blood vessels. This narrows the space for blood to flow, and there you go, you have a
reading of 155 over 94. Not good!
Right now, Tess’s blood pressure is okay. She is still ovulating every month and her estrogen
is protecting her from hypertension. Once she reaches menopause in just a few years, things
will most likely change quickly. Women are much less likely to suffer from hypertension in
their child-bearing years, but when they lose their hormones during menopause, they join the
men who suffer in equal numbers.


Don’t Give up the Good Stuff

If only Tess understood they do not have to give up those wonderful eggs her free range chick-
ens have been laying, or any of the nourishing foods her farm yields. Neither does she have
to deny her husband healthy forms of salt and fat, the two things that make a meal tasty and
satisfying and which release the wonderful “feel good” neurotransmitters.
Science is now finally proving that what is a natural human urge for salt is not wrong. Men
are especially wowed by both the components of salt and fat in a meal. One recent study on
the effect of a low salt diet made headlines, disclosing that a low salt diet increases mortality for
patients with congestive heart failure. This study concluded there was not enough evidence to
advise a low salt diet for the rest of us. Another 2010 Harvard University study linked low salt
diets to an increase in insulin resistance.
Another Australian study that followed 638 Type 2 diabetes patients for an average of 10
years, found that lowered salt was associated with all increases of mortality. A similar study was carried out on those with type 1 diabetes and the same conclusion was reached. Yet another
study published in the American Journal of Hypertension showed eating less salt will not prevent
heart attacks, strokes, or early death. On the contrary, low sodium diets increase likelihood of
premature death.
These new findings are all vastly different from the low salt advice that has been the norm
for decades. Popular wisdom has told us that a low salt diet is crucial for people with high blood
pressure. We have all heard the grave advice, “sodium should be limited to . . .” and at the end
of the sentence is a number which immediately signifies bland food. Studies used to support
this advice have only shown that reduced salt consumption can only lower blood pressure
slightly, but now we know there are ramifications with constantly lowering salt intake. A large
overview of 167 different studies were recently analyzed and published in the American Journal
of Hypertension. The analysts made an overall conclusion that too little salt can be dangerous.
They noted that salt restrictive diets may raise cholesterol and triglycerides (fat in the blood).
Dr. Dach, an MD who specializes in hormones, writes about this subject in an interesting
article entitled, Low Salt Diet Increases Cardiovascular Mortality. In this article he discusses the
studies on salt reduction. Referring to these studies he writes, “They show the low salt diet will
in fact reduce pressure slightly. However, this effect is minimal, and is counteracted by com-
pensatory mechanisms that release harmful substances into the bloodstream, hormones, and
chemicals mediators that counteract the low salt diet. The released chemical mediators include
insulin, epinephrine, norephinine, renin, aldosterone, etc. These are harmful and damaging to
the vascular system.”
In his book, Salt Your Way To Health, Dr. David Brownstein points out the difference between
refined salt which is commonly used in all processed foods, and natural sea salt. Natural sea salt
contains trace minerals that alkalize and benefit the body in many ways. Natural salt is neces-
sary for the adrenal glands which regulate energy levels. It helps to combat elevated blood sugar,
relieve muscle cramps, combat osteoporosis, and help manage cases of hypertension. Tess does
not need to remove salt from her husband’s foods, but make sure it is in natural sea salt form.
It is also important that salt contain iodine, an important nutrient for the thyroid and one
that fights cancer in the body. Many iodized, natural sea salts can be found in food stores, so
this will not be a hard switch for Tess’s family. Her husband’s blood pressure problems, along
with his sleep apnea, can be greatly alleviated by weight loss in a healthy, hearty, and still tasty
way. Rice cakes and salt-free bland tasting foods, who needs them?
Tess’s own stout figure, which she has resigned herself to live with, can also naturally melt
away to uncover a vibrant physique to match her personality. Tess is never going to become a
primping Barbie Doll type. Why should she? But, there is a healthier and trimmer body under-
neath that extra padding that’s waiting to be revealed. It will even surprise Tess herself. She may
not have been born with skinny genes, but she was born with genes that are just right for her.
Slowly and surely that “just right” will emerge without ever a rice cake entering the house.

Farm Fresh Tess Whole About Foods and Plenty of ‘Em

Meet Tess.
Tess feels blessed to live on 30 very usable acres. She and her husband always
dreamed of being self-sufficient. That dream came true when they sold their house in the sub-
urbs, bought their fixer upper farm, and got out of debt.
Tess receives great fulfillment gathering fresh eggs in the morning and overseeing her older
children as they milk their goats. She makes homemade cheese, yogurt, and kefir from the
milk. Most of their meat is farm-raised and Tess enjoys knowing that the aroma of her evening
meal comes without mysterious antibiotics or hormones.
The family also tends a large garden. They reap enough to sell any extra produce at their local
Farmers Market on the weekends. Tess believes in wholesome eating. She puts up food season-
ally. Her children are robust and well nourished. As a whole, Tess and her family do not suffer
from common colds and viruses as frequently as others do. Tess is strong and can work hard.
Whole Foods and Plenty of ‘Em
They are a meat and potatoes sort of family. They eat a lot of pure protein like their home raised
meat, eggs, and dairy, but always accompany the meal with hearty servings of starches. Items
like potatoes, noodles, breads, and rice are staples at mealtimes.

Tess’s husband loves to boast about his wife’s wholesome cooking. She makes a mean lasa-
gna (a potluck favorite), and you would die for her cinnamon rolls and fruit pies. Home fixed
sweet tea with honey accompanies most meals.
Since Tess knows there are many nutrients in her diet and she is not missing out on any-
thing, she doesn’t mind treating herself. She doesn’t relate to food Nazis. Life is to be enjoyed.
She and her daughter both love to get in the kitchen and bake cookies for the whole family’s
pleasure. Homemade ice cream from grass fed cows . . . what could be better?

Strong and Sturdy

Tess has never been tiny. She stopped caring about her extra padding in her thirties, thinking
it’s better to be happy and healthy than forever trying to be skinny. Her husband has no com-
plaints about her well padded body and loves her just the way she is. His slow accumulation of
weight over the years has never bothered Tess either. She chooses not to dwell on her weight,
which if she had to guess, is close to 40 pounds heavier than her wedding day, and she was no
Skinny Minny then. There is so much else in her life to keep her busy, why focus on all that?
She says every now and then that she wasn’t born with “skinny genes.”

A New Problem

Now that Tess and her husband are in their mid-forties, new concerns have recently arisen.
Her husband has developed high blood pressure. It was first noticed at a recent doctor’s check
up. Rather than have him go on meds, they have tried many alternative therapies for blood
pressure, but without too much success. Tess does not want her husband to have to go on
medication for the rest of his life, but that will be the reality unless he follows doctor’s orders
and loses weight.
Along with the blood pressure issue, Tess’s husband has also just been diagnosed with sleep
apnea. Tess had noticed his loud snoring becoming progressively worse, but was still surprised
at the doctor’s prognosis after he ordered a sleep study. Their doctor suggested, as most doc-
tors do, that her husband restrict salt intake and implement a lower fat diet. He prescribed her
husband a CPAP machine to wear while he sleeps. It’s uncomfortable, and both Tess and her
husband are bothered by the fact that he must wear it every night. It’s not very romantic and
really interferes with spooning and cuddle time!
To support her husband, Tess is considering losing weight alongside him. She can’t, in good
conscience, feed him tofu and rice cakes while she chows down on the good stuff. The thought
of counting calories or fixing fat free anything is abhorrent to her. Second helpings of good food
are as much a part of their life as the sun rising. She also doesn’t like the idea of having to give up
the rich nourishing foods their farm provides when they have worked so hard to achieve them.