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
fat.

 

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
cream.

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
day. 

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
pineapple.

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
dressing.

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
be.
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.

 

Hate to Cook? This Is the Way

If you don’t love it yet, it is time to learn the joy and art of cooking. Anyone who chooses
health and vitality must make a conscious decision to prepare meals for home, or take on the
go. Studies show that people who are willing to cook at home have the most success at long
term weight loss.
It doesn’t matter if this is something you have not done in the past. You may be more like
Drive Thru Sue and want to take as many cooking shortcuts as you can. That’s fine, but you’ll
have to get some basics happening for long term health management. God made us to be crea-
tive and adaptive people. Saying, “I don’t cook,” is a mindset you can change. Our recipes are
easy enough for even clueless cooks.
Cooking doesn’t have to take a long time. All the recipes in this book are designed for quick
prep. We have busy lives with large families and don’t want to be slaves to the kitchen. Crock-
pots can really make a difference. You can do a little ten minute prep in the morning, rush
about all day, and know that your meal will be piping hot and ready to serve at supper time,
with a quick salad on the side and some whole grain bread and butter as another quick side for
your children’s higher glucose needs. S meals are perfect for crockpots. Meat simmering in a
creamy sauce all day, how can you beat that?
Learning to love, (or at least like), simple cooking at home also helps your budget and
allows you to purchase more organic items. Try the easy recipes in our breakfast, lunch, even-
ing meal, snacks and desserts sections. None of them are hard or laborious. You can get many
more ideas from the forum section of www.lowcarbfriends.com. Click on the Recipe Help and
Suggestion box for hundreds of ideas for low glycemic recipes and meals. You can ask questions
and have a bunch of knowledgeable folk help you out.

 

Eating Out

We know there will be times when you won’t be eating at home. Date nights, celebrations—
sometimes plain laziness. This is life. Our plan is easy to stick to while dining out at restaurants.
Even fast food can be managed correctly.
Hardees has a low-carb burger, great for an S meal. Their meat is not the usual nasty, low
end stuff. They use pure Angus beef. Actually, you can ask for any of their burgers to be “low-
carbed.” They wrap the burger and the fillings in a casing of lettuce that you can hold in your
hand and bite into—yum! You can always order a side salad too. Skip sweet dressings and go
with Ranch or Caesar. In-N-Out Burger chains do a similar thing with their burger, along with
a couple of other fast food chains.
Note: you won’t be able to drive and eat the low-carb burger at the same time. You’ll need
two hands as it’s a little messy.

If everyone is screaming for McDonalds while you are traveling on a family vacation, you
can still achieve weight loss or maintenance, even though it may not be the healthiest meal
you’ve ever eaten. Order a salad and a burger or two. Feed the ducks with the white buns, but
never yourself! The meat burger with all the fixin’s still tastes great without the bun. It’s an easy
S meal. You can utilize the dollar menu that way. Actually, this can also be a good save when
you’re out running errands and you have not a clue what to do about lunch to stay on plan.
Buy a couple of dollar burgers. Take the buns off, but leave the yummy fixin’s—you’ll taste the
flavors better without the buns. The meat will fill you up well, even if you feel a little strange
doing the bun removal trick.

If you are on a family day out and know ahead of time that you will likely be stopping at
a fast food burger joint, we suggest taking a couple of Oopsie Rolls (Muffins, Breads, and Pizza
Crusts, Chapter 19), or pieces of flax bread and swap these out for the harmful white buns. The
buns are the worst offenders, not the burgers themselves. Our S bun options will fill you up
much more so you won’t even need to consider the fries.
Traveling days can be saved by having a full S meal at Cracker Barrel with their menu cards
that indicate all their low-carb food options. Even Kentucky Fried Chicken does not have to
be your undoing. You can order the grilled chicken, rather than breaded or fried, and a double
side of green beans. Avoid the coleslaw as it has too much sugar. At the time of this writing
(things change quickly), they also have a double chicken breast sandwich without buns that
could work fine.
A six inch whole wheat Subway sandwich can be used as an E meal. Yes, the bread is not
sprouted or sourdough, but it’s not like you will be eating it every day. Choose a lean meat, lots
of veggies, part skim mozzarella, a light mayo, and lots of mustard and vinegar. A foot long sub
is too many carbs, especially when the bread is suspect, so avoid ordering that. Subway also has fresh fruit packets that could be a good E side option. This should tide you over until you can
get to your destination and eat a little more correctly.

*

Pearl chats: Or, if you are a purist like Serene, you pack your little cooler with all your
crazy goodies. She’s not likely to even walk into a fast food restaurant, but some of us
will not be able to avoid it.

Downfall of Popular Diets

 

 

Not only do many popular diets have you throwing up the same ball over and over again, we
don’t like that they pull out complete macronutrients. Diets that center on an E meal premise
alone, like South Beach Diet or Weight Watchers, cannot offer the same superfood approach
as we propose. Nevertheless, we respect the work of Dr. Arthur Agatston, the founder of the
South Beach Diet. His books have brought paramount dietary information to the general

public.
But, healthy fats are one of the body’s number one superfoods. Diets that do not contain
certain fats that are essential for optimal health and longevity are not complete. Neither are
they nurturing. If you lived on our E meals alone, your hair and skin would not reach the same
luster, your hormones would decline earlier, and delaying the aging process would be harder
to achieve.

 

The Mediterranean Diet is another similar approach. While these diets use some olive oil
and small amounts of fish oils, they never bathe the body in the superpower of lubricating,
rejuvenating fats. They are fearful of Bible-based fats like butter and some fatty meats. They
dab a little oil here and there, but never really grease the wheel. They entirely exclude healthy
saturated fats which are now realized to be fantastic foods for the body. Any diet that does not
allow you to get your fill of healthy fats like butter will end up making you crave forbidden
food. We were designed to want fat because we need it. That makes sense.

Fat Keeps You on Track

It is more difficult to stay on these lean diets indefinitely, because diets without enough fat are
simply not as satisfying. Lean protein is not enough to fully curb hunger for very long. Fat is
the key for satiation. “Lean only” diets do not feed and nourish the endocrine, neurological,
and nervous systems of the body. Our hormones are made from cholesterol. Our nerves and
brains are protected by fat and we should not deny the body of its basic needs. Dr. Mariano,a renowned anti-aging MD and psychiatrist, says that interfering with cholesterol production
can impair brain function. On his website, he talks of how lack of cholesterol causes “memory
problems, mood problems, and even frank confusion.”
He goes on to say, “Cholesterol is the signal from astrocytes that tell neurons where to
make new connections (synapses). Cholesterol is a hormone/neurotransmitter in the central
nervous system. It is necessary to form memory. Cholesterol makes up half of the dry weight
of the brain.”
Also, it’s harder to treat yourself without fat. You can try to convince yourself it tastes like
the real deal, but it can’t compare to the genuine article.

 

Celebrate Food

Each food group is a gift to us to enjoy for life. S and E meals provide all the nutrients needed
for a long term sustainable way of eating. They also offer the pleasure of variety. This is crucial
for success as it easy to get sick of the same foods over and over again. Including all macro-
nutrients, all fuels, and a wide variety of caloric meals is the way to celebrate God’s abundant
gift of food to us. With this celebratory approach, we also keep in mind that we don’t have to
include everything in the same meal.

Make Sense with Snacks

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

 


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

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

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

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 www.netrition.com or www.konjacfoods.com)
konjac noodles/yam noodles (available at www.netrition.com, www.konjacfoods.com,
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
at www.netrition.com)
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
www.netrition.com)
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
.com)
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 www.netrition.com. 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

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
rule)
O O Don’t eat it as a snack every single day as you will miss out on more protein filled
snacks.
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
guidelines.


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:

Vegetables
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

Fruits
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)

Dairy
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)

Meat
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)

Eggs

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

Grains

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

Legumes

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

Nuts

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)

Condiments

reduced fat mayonnaise
mustard
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)

Sweeteners

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

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.