Winging it Versus Rigidity


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

A Day in your Life

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

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

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

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

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

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

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

Specialty Items

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

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

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

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

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

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.

Cooking Food Does Not Always Destroy Nutrients

Yes, raw vegetables are healthy, and most people need to eat more of them, but Colleen is miss-
ing out on some health promoting properties that are only released from cooked vegetables.
According to a recent study in the Journal of Agricultural and Food Chemistry, steamed broccoli
has higher concentrations of many carotenoids than raw. Amazingly, even after cooking, broc-
coli retains nearly 70 percent of its vitamin C, and virtually all of its kaempferol, which is a
flavonoid that saves cells in the body. Steamed broccoli with butter would be very soothing for
Colleen’s digestive tract which is constantly dealing with harsh roughage.
Colleen would probably be surprised to learn that a recent German study published in the
British Journal of Nutrition, found that 77 percent of 198 people following a strict raw food
diet had plasma lycopene levels below what is considered optimum. Lycopene is a powerful
antioxidant, proven to reduce the risk of several cancers. Tomatoes are an excellent source of
lycopene, but Colleen is not receiving their full potential, because she believes cooking destroys
them. In fact, cooked tomatoes have much higher concentrations of lycopene. Roasting toma-
toes causes cell walls to burst, releasing more of this powerful flavonoid. Lycopene is fat solu-
ble, therefore eating roasted tomatoes with coconut oil, olive oil, or even butter, should help
bring Colleen’s levels back to a health promoting level.
While this advice is not relevant to most people, Colleen actually needs to lower her raw
vegetable and fruit intake and find balance with more protein-centered meals, including some
healthy animal products and soothing cooked vegetables. Colleen does not need to keep pun-
ishing her body to attain long-term health. The meals she eats purge her body, but they do not
nourish and soothe. A hot meal that includes fat releases oxytocin in the body. Colleen’s body
desperately needs more release of this chemical which fights stress and diseases in the body.
We’ll learn more about this important chemical in later chapters.
Hopefully, Colleen will learn that she does not need to be such a raw zealot to ensure opti-
mum health. She should take a more gentle approach to food. Including some warming whole
foods in her diet will not be the undoing of her health. In further chapters, Colleen will learn
that God has quite a bit to say about what foods are supposed to be received by our bodies.
Letting go of fears and trusting in His higher wisdom will bring peace and comfort to Colleen’s
entire family.