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.

 

Get Ready for the Plan Satisfying and Energizing

D
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.