Harmonious Meal Times

By harmonious, we don’t mean your three year old won’t spill his water cup twice and the baby
won’t choose to have her fussy, screaming hour coincide with your sit down meal. It means
that both the metabolic needs of adults and children can be met without having to completely
alienate one from the other.
Pre-packaged meal diets divide dieting parents from eating with their children and they
don’t promote the important family meal table. The adverts for these types of diets may look
compelling on TV when the stars announce how much weight they’ve lost. But, it’s one thing
to be in Hollywood, having your personal assistant bring your pre-packaged meal to your
movie trailer. It’s another thing to gather the whole family around the meal table for nourishing
food and bonding family time, while your only option is to pull back the plastic lining of your
tiny micro-waved box and pretend it’s satisfying and everything is okey dokey. Who wants to
go to the effort of creating important family time around the meal table if good food is not at
the center? It doesn’t give your children much to look forward to when they are adults.
An enjoyable meal releases the hormone oxytocin, which is your natural stress buster, and
which also fights all manner of diseases in the body. Later, you’ll learn how lots of sex with your
husband can increase your oxytocin levels dramatically. Eating good food releases this same
hormone to a significant, but somewhat lesser extent. Mothers need lots of oxytocin to help
fight the stress and chaos that sometimes threatens to overwhelm us in our daily family life.

Opening a tiny diet boxed meal, devoid of fat and calories, is not going to get that hormone
flowing! Good food, and enough of it to satisfy, along with the assurance that your children are
also eating that good food, is a formula for a nice release of oxytocin.
An S and E lifestyle can easily work for the whole family and meet all the different needs.
The evening meal is the perfect time to put this into practice. Let’s say you’ve planned a roasted
chicken (or two or three) for dinner (Whole Baked Chickens, Evening Meals, Chapter 21).
Perhaps you’re not a scratch cook, you’re more the Drive Thru Sue type and you picked up a
couple of rotisserie chickens from the store on your way home from running errands. Don’t be
down on yourself; that’ll work too, (so long as the chicken is not breaded and fried). In fact, if
budget allows, you could have driven through Kentucky Fried Chicken and purchased pieces of their grilled chicken which would have saved you stress and time. It only matters that you
ended up with some carb free animal protein around which you plan the rest of your meal.
It’s simple, really. This meal will be S because you plan on leaving the yummy skin on the
chicken and eating both the dark and white meat. You’ll have your chicken with a big salad,
sprinkled with some cheese, bacon bits, and creamy ranch. Or, you could have lots of grilled,
steamed, or baked veggies, tossed with butter, and maybe a smaller side salad if you like. Hope-
fully, you’ll make sure your children have some salad and a serving of veggies, too. However,
they’ll need to fill up more with healthy, whole grain carbs, or creamy mashed potatoes in
proportion to their metabolic needs. Most children without weight issues need to eat at least
Crossover portions of healthy carbs. Rapidly growing teenage boys may eat carbs in far greater
than Crossover portions. But, remember, if any of your children are struggling with weight,
try to steer them to higher protein and vegetable intake rather than the carbs, but don’t take
the carbs away completely.

Pearl chats: At dinner time, all my family enjoys the same protein source, whether
it be chicken, beef, quiche, or beans. My husband and I eat more of the non-starchy
vegetables than the children. I make sure they get some, but I usually butter slices
of healthy whole grain bread and place these on the table so they have enough whole
grains for their metabolic needs. Or, I serve potatoes, brown rice, or whole wheat pasta.
The bread and other carbs do not interest me as the rest of the meal is so good and I
am completely satisfied with vegetables, fat, and protein in an S meal. Now and then, I
use the grains as S Helpers to supplement my meals. I do find though, with the excep-
tion of quinoa, that my sensitive digestive system has an easier time if I leave the
grains completely out of an S meal at night time.
All of my children that are still growing burn whole grain carbs efficiently and they
are all wiry and strong. My oldest daughter’s growth has stopped now that she is 17
years and she finds it more important to lay off high intake of grains, or she gains

When it comes time to prepare dinner, I always ask myself a couple of questions
to get started. First, what will be my protein source? Maybe I’ve got some ground
beef handy. Good. I’ll make a meatloaf. Now I’m in S territory so I ask myself what
non-starchy vegetable I’m going to use as the main side. I look in the freezer and see
two bags of frozen cauliflower. Good, I’ll roast them in the oven with coconut oil and
delicious seasonings while the meatloaf is cooking. Then I ask what carb can I have for
the children? I spy a box or two of whole wheat noodles in the cupboard. Great, I’ll cook
them up and toss with butter and parmesan cheese. The children will be very happy to
have a serving of those noodles on their plates. But, because the cauliflower will taste
so good, it won’t be too troubling to get them to eat that, too.

Lunches are when I often like to have a piece of salmon. I try to do salmon at least
two to three times each week, although I slip up sometimes when things are crazy
around here. For lunch, my children often like to eat whole grain noodles or grilled
cheese on whole wheat. Hey, I get to eat grilled cheese sandwiches, too, if I feel like
it, thanks to the plain version of Muffin in a Mug (Muffins, Breads, and Pizza Crusts,
Chapter 19).

After reading our chapter on Foundation Foods, Chapter 17, you may be persuaded
to also eat more salmon. It is very quick to make for lunch. Sautéing salmon, along
with some finely cut vegetables for S, or broiling or poaching the salmon and including
three quarters of a cup of brown rice or quinoa for E, is speedy and easy. You don’t
have to think of it as having to make a “another whole meal, poor me!” Right now, as
we’re writing this book, we have all our children together, plus an extra cousin or two
around. That makes about 15 children. We’re on a deadline, but lunchtime will be a snap.
The children will be happy if we heat up brown rice from the night before in coconut
oil and seasonings, offer them each a boiled egg from the fridge, and pass out apples
for dessert. At the same time, we will sauté our salmon and side it with an awesome
salad with avocado and toasted nuts, thrown together in a jiffy. Not too hard.
We’ll be back to you in no time, but right now we’re going to enjoy this fabulous
lunch. Serene and I love eating together and telling each other how we enjoy our good
food. It’s loud in here right now, though! O
Serene chats: There is usually one part of the meal that overlaps for everyone. Our
family enjoys a lot of yummy soups, like Coconut Thai or Chicken Curry, (Evening Meals,
Chapter 21). I usually serve a big pot of steaming brown rice on the table. My husband
and I either forgo the rice, or add 1-2 heaping tablespoons to our soup or stew as an
S Helper. We round our meal with a heartier portion of the scrumptious salad.
At other times we may have a favorite family casserole or meatloaf that is glyce-
mic friendly and which everyone can enjoy. Again, the big pot of steaming brown rice
is on the table for the children, but my husband and I round off our meal with yummy
veggies instead.

It’s very simple at our house. There is almost always raw whole milk and brown rice
on the table for the children and maybe a little “mummy and daddy” dish that is just
for us. The main portion of the meal is enjoyed by all, but we compliment our meals with
the different foods that support our metabolic differences.
Of course, there are times when the family requests something that is not on
the “plan” or, I have made something in bulk which is easy to feed the crowd of them,
like a big lasagna with whole wheat noodles, which would not suit a slimming protocol.
Instead, I sauté a little salmon in five minutes, throw a delicate salad on the side, and I am set to go as well. If what the children are eating does not work for you and you are
not at Crossover stage what is a few minutes to protect your waistline?
Keep it foremost in your mind that “kid food” will make you fat. Like Pearl, lunch
times are more often the time when I’ll choose to eat something very different from my
children. It is always a quick meal time for both the children and me. I may make tuna
sandwiches for my children while I have a piece of salmon on a bed of lettuce. Salmon
and salad is about the most slimming lunch you could ever hope to find.

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
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


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
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.

Three Hours Between Satisfied and Energized

It is important to remember to keep at least two and a half hours, three being more optimum,
between switching from S to E, or E to S. This ensures that higher glycemic loads in E meals
will not be digested along with higher fats in S meals, which cause the unwanted head-on col-
lision. At first, switching may take some thought, but after a while, it becomes second nature.
If you have trouble switching meal types, it might be better for you to start out trying full days
of either S or E.
We don’t want you to get too legalistic regarding which day you are on. Your husband may
want to take you out to eat on a whim. It’s your E day, but he’s an awesome guy and wants
to treat you to an evening out at the steak house—go with the flow. A steak means an S meal
and you’ll remember to have a non-starchy veggie side instead of the usual baked potato. Be
ElaStic! That’s what this plan is all about.

Match Your Desserts

If you are a dessert lover, this is the only time when there’s not a natural pause of about three
hours between snacks or meals like there naturally is between an afternoon snack and an even-
ing meal. Dessert is usually eaten within an hour or two after a meal while whatever you had
for that meal is still being metabolized. Don’t eat an E evening meal and then reward yourself
with an S dessert afterward. Clash!
All our Fuel Pull friendly desserts make this a non concern because they won’t cause a fat
and carb collision. But, you’ll also want to try our delicious S desserts that we have included.

Always remember to keep those for after an S meal. Please don’t go eating heavy cream, Basic
Cheesecake, or our Skinny Chocolate recipe after you’ve dined on E fare. You will only put your-
self in Crossover territory and that inhibits weight loss.
After an E, if you feel the need to finish your meal with something sweet, enjoy one of our
glucomannan puddings, our Melt in your Mouth Meringues, some sweetened skim ricotta with
a few sliced strawberries, or some stevia-sweetened 0% Greek yogurt with a little fruit.

Or, look
in Desserts, Chapter 23 for more E and Fuel Pull dessert options, maybe starting with Tummy
Tucking Ice Cream which is a cinch to make. Our S only desserts are truly yummy and indulgent and we’d love you to get to try them
out too. This is why we like to eat more S than E meals in the evening. Some of us just feel
better about life when we can eat chocolate after dinner!

Meet the Relatives

You’ve now been introduced to both S and E meals. They are your primary caregivers. Pic-
ture them as mommy and daddy, providing you with all the care and nutrients you need.
You need both a mommy and a daddy for the balance each brings. S is the more indulgent
parent, treating you with creamy desserts and filling, sumptuous meals. E is the more practical
parent, providing you with all your B vitamins and other energy promoting foods that enable
your body to work efficiently for all of life’s mundane tasks.
As different as they are, both are weight reducing meals, at least for the majority of people
who do not have sluggish metabolisms. These S and E parent meals will always take care of
you. They’ll help you get to a healthy weight and remain your faithful supporters for the rest
of your life.


However, no family is complete without relatives, even the odd crazy one, right? We’ve
got three extended family members we want to introduce to you. They’ll bring color, variety,
and encouragement to your journey. Each of these three meal types has its own personality
and talent and will lend you a hand whenever you need some extra help. After all, that’s what
family is for, isn’t it?
First, we want you to meet the jovial cousin, S Helper. He’s a rule bender at heart, but
never goes too far. Next, you’ll meet the generous doting grandmother, Crossover. She’s a nur-
turer by nature, making sure you are never underfed. She loves to see you with a full dinner plate.

However, we can’t leave out the crazy uncle, Fuel Pull. He’s a mad scientist to the core
and has invented unique and effective ways to help lean out your body.
You may need to form a closer bond with one of these relatives. It’s only natural to have
tighter bonds with certain relatives more than others. You may have certain needs that require
the help and guidance of one of these extended family members more than the other two.
Some people with high metabolisms may need to spend more time with Granny Crossover so
they don’t lose too much weight eating S and E alone. Others, with sluggish metabolisms from
years of yo-yo dieting, hormonal issues, or certain genetic body types, may need to visit with
Uncle Fuel Pull more often than the rest of us. He’s a miracle worker when it comes to stub-
born weight problems. Cousin S Helper is a friendly guy to have around and he always brings
a little sunshine when you need it most.

Cousin S Helper

This meal style is worth getting to know after you make some progress in your weight loss
journey. It is an optional little blesser. We call it an S Helper as opposed to a hamburger helper.
(Giggle). It makes life a little more fun and freeing along the journey. Basically, you add a little
more carb to your S meals for pleasure’s sake, but don’t go near as far as a Crossover, which
will be described shortly.
The amount of carb is not enough to cause fat storage for most people. Due to the addition
of this small amount of starch or fruit, your body will go into glucose fuel burning mode first,
before it burns the fat from your meal. But, this glucose rise is designed to be small. Your body
should burn through the glucose rather swiftly then get right down to the task of burning all
the nourishing fat in your meal. If you’re metabolism is not in too drastic a state, you’ll still
likely burn a small amount of body fat after the fat from your meal is used up as energy. The
meal won’t be as weight loss promoting as a pure S meal, but it can happen.
The portions are quarter to half a cup of starchy foods or a small amount of fruit. We mean
measuring cups, not huge coffee mugs or big gulp soda refill containers. Just making doubly
sure, now!
We don’t have E helpers. This is because an E portion of carbs naturally becomes a Cross­
over if you add any more fat than one to two teaspoons.
Here’s a little glimpse into what an S Helper breakfast may look like.

ed eggs with sausage and one piece of plan approved toast with butter.

Here are your S Helper options that can be tagged on to an S meal:

1 piece of sprouted Trader Joe’s, or Ezekiel bread, or 1 thin slice of homemade sour-
dough bread, or 1⁄2 piece of homemade regular whole wheat bread
1 medium Trim Healthy Pancake or Pan Bread
1⁄3-1⁄2 cup of cooked quinoa (it’s more gentle on blood sugar than most other grains)
1⁄4 cup (no more) of cooked brown rice or other starchy grain (it’s harder on blood
1⁄3-1⁄2 cup of cooked oatmeal
1 extra small serving of fruit, such as 1⁄2 apple, 1⁄2 orange, or 1 mandarin
1⁄3-1⁄2 cup of cooked beans (you can use a more liberal and generous 1⁄2 cup serving of
chana dahl)
Here is what S Helpers look like on our seesaw. Notice the seesaw is still tipped lower on

the carb side, but not quite as low as pure S meals.

make balance about your




The Energizing Meal


Welcome the E meal to center stage . . . round of applause! E meals consist of a moderate
amount of starch from foods like whole grains, beans, certain root vegetables, or natu-
ral sugar from fruit (fructose). They contain enough lean protein to help ward off any sugar
spikes and to help increase the hormone glucagon which has a tempering effect on insulin’s fat
promotion. They also include just a little bit of fat. E meals will give you some pep since they
offer your body glucose as your primary fuel source. They, like S meals, will also make you slim
because of the way they’re designed.
They are higher in carb counts than S meals, due to the inclusion of starch and fruit, but
they are never a license to overdo carbs. They are designed to never spike your blood sugar too
high, but they do offer a healthy amount of glucose to your cells for energy.

E meals allow for many carb choices, but none of those choices are refined or processed,
and the carbs will give you energy without the later crash. Like S meals, they must be cen-
tered around a protein source, but this protein source will be leaner so that more carbs can
be consumed without weight gain. Lean protein like chicken or turkey breasts; fish such as
tuna, salmon, or any flaky white fish; or grass fed, leaner cuts of red meat like sirloin, or game
animals such as buffalo or venison, are all perfect. Leaner dairy servings like 1 percent cottage
cheese, skim ricotta or mozzarella cheese, light Laughing Cow or Weight Watchers cheese
wedges, low or non-fat plain yogurt (specifically Greek, but regular is fine if that is all your

budget can afford) and plain, low-fat kefir, are perfectly suited. Don’t fret about the flavor of
plain, yogurt, we offer you healthful ways to sweeten it up.
Here’s a quick preview into what an E breakfast may look like:
A stack of three generous sized Trim Healthy Pancakes (Morning Meals, Chapter 18),
topped with blueberries, 0% Greek yogurt, and if you like,
a swirl of light maple flavored syrup.
Sound good? You bet it is.
Let’s have a look at what the seesaw ratio in an E meal look like. Notice how this E seesaw
is the exact opposite of the S one? Now carbs are higher so down fat must go. Once again,

Here is a list of all appropriate foods for S (Satisfying) meals.


zucchini and summer squash
pumpkin and winter squash
winter greens; such as kale, collards, turnip greens, etc
summer greens; such as lettuces, spinach, parsley, cilantro
onions in moderation; including leeks and green onions in any amount
tomatoes in moderation

peppers of all kinds
green beans
green peas in moderation (not dried split peas which are a legume)
sugar snap peas
avocadoes (1⁄2 at a time)
plenty of other non-starchy veggies
Avoid these veggies for S meals: corn, carrots, potatoes of all kinds, including sweet potatoes.


blueberries (stick to less than 1⁄2 cup)
fresh cranberries (unsweetened only, and please do not drink cranberry juice)
acai berry food supplements
small amounts of dried goji berries and dried cranberries (unsweetened only)
These fruits may be added later on in the plan as S Helpers.
1⁄2 grapefruit
1⁄2 green apple
1 small cantaloupe wedge
1 small mandarin
1 plum
1 handful of cherries
Avoid these fruits for S meals: bananas, oranges, mangoes, pineapples, watermelon, pears,
peaches, nectarines, all canned fruit even in own juice, all dried fruit except unsweetened cran-
berries or goji berries, and all fruit juice drinks even if label says 100%.



heavy cream, (raw is best, next best is pasteurized, ultra pasteurized is third, but still
half and half for coffee
cottage cheese (full-fat and reduced fat are both okay)
ricotta cheese (full-fat and skim ricotta are both okay)
Greek yogurt, 0% (it has nine carbs per full cup, so one cup is fine if it is the main
component of an S meal or snack, 1⁄2 cup is advised for an after meal S dessert)

Greek yogurt, 2% or full-fat
full-fat regular yogurt is okay in one cup servings if strained at home, but reduced fat
regular yogurt does not work for S
all cheeses, both full-fat and 2%, including goat, cow, sheep (raw is best, but harder
to find)
plain kefir (full-fat only)
sour cream


Avoid all milk in S meals except a spot for those who prefer it instead of cream in tea or
coffee. Even whole milk in a raw state is not acceptable. It is liquid carbs which fatten the belly.
Unsweetened almond milk (although not a dairy product) is always welcome as it is a neutral
fuel beverage.
Avoid pre-sweetened yogurt and all low-fat yogurts if they are not Greek style as they have
a lot more carbs.


all meats, both fatty or lean, that fit within your religious guidelines (hormone free and
grass fed are best)


whole eggs (farm raised or omega-3 are best)
egg whites (both carton and home separated whites from whole eggs are acceptable)


Grains and Beans

No grains at first (except for our non-grain S bread and muffin recipes, which are fine).
The following grain and bean servings may be added in later as S Helpers.

1⁄3-1⁄2 cup quinoa
1⁄4 cup brown rice
1⁄3-1⁄2 cup oatmeal
1 medium Trim Healthy Pancake or Pan Bread
1 piece of bread (only sprouted breads like Trader Joe’s or Ezekiel, whole grain rye, or
sourdough breads).
1⁄2 sprouted tortilla or wrap
1⁄3-1⁄2 cup cooked beans like garbanzo, pinto, navy etc.
1⁄3-1⁄2 cup cooked pulses like lentils or split peas


Avoid corn bread, regular store-bought whole wheat bread, baked goods like muffins,
bagels, pancakes, dinner rolls, tortillas, corn chips and pasta, unless specified in our specialty
items or approved as an on plan recipe alternative.


Nuts and Seeds

all kinds of raw and dry roasted nuts (in moderation)
all kinds of raw and roasted seeds including flax and chia (in moderation)
all natural peanut butter with no sugar added (in moderation)
almond butter (in moderation)
cashew butter (in moderation)
sunflower butter (in moderation)
tahini (sesame butter) (in moderation)
coconut in all forms
coconut flour
all nut flours including defatted flours like Protein Plus Peanut Flour and Byrd Mill
Peanut Flour Dark 12%


mayonnaise (ingredients on label will usually include sugar, but this is a trace amount
and doesn’t count, carb count should be zero)
all vinegars
all oils that are cold pressed (remember to only cook with saturated oils)
horseradish sauce (without sweeteners)
salad dressings—full-fat is fine (if store purchased, try to buy healthy options keeping
the carb count to two grams or less—French and honey mustard will not work, you’ll
have to make your own
non-sweet pickles
nutritional yeast
chicken or beef broth or stock (free range is best)
spices and seasonings (without sweeteners and fillers)
unsweetened cocoa powder (both regular and extra dark)
Bragg Liquid Aminos/Tamari/soy sauce
ketchup (sugar-free homemade or store-bought reduced sugar with only one carb)
hot sauce (stick to sugar-free preparations) Franks and Texas Pete are good


stevia—NuStevia Pure White Stevia Extract Powder, Truvia, or KAL and Swanson
stevia drops
xylitol and eyrithritol (natural sugar alcohols that have negative impact on blood sugar)
Do not use honey, sugar (white, brown, raw, sucanat, or rapadura), maple, agave, corn
syrup, evaporated cane juice, fructose, dextrose, aspartame, or Splenda (unless you’re not a
purist and in a real bind

Specialty Items appropriate for S meals

plan approved whey protein powder, e.g., Jay Robb or Swanson Premium Brand Whey
unsweetened almond or flax milk
glucomannan powder
Joseph’s pita bread or lavish bread
low-carb tortillas such as Mission brand “whole wheat” style
Dreamfields pasta
konjac root or kelp noodles
Lucienne’s sugar-free chocolate (it is sweetened with our plan approved sweeteners)
85% regular dark chocolate squares in moderation (two squares)
100% cacao unsweetened baker’s chocolate (for making homemade chocolate desserts)

The Plot Thickens—So Does the Waistline

In this meal, the fat that was supposed to be stored temporarily and used up as fuel later, gets
no such chance to do so. It ends up sitting there as forgotten old storage. Your body had such
an abundance of glucose for fuel, it didn’t have any reason to signal the fat to be released from
its temporary storehouse to be used as a back-up fuel source. To make things worse, not only
was the fat not used as fuel, it was pushed, more permanently, into storage because insulin
tipped another big load of glucose down on top of it.
It’s a sad ending to this story, don’t you think? Despite its determination to play hero and
fuel the body, the original fat from the meal never had a chance to do so from the beginning. It
was smooshed in with high-carbs with every bite. The final nail on the coffin is that (if you are
not Trim Healthy Mama-ing) your next meal would likely contain another big load of glucose,
making it even less likely for that fat to get a chance to burn. Glucose will again take priority
after that next carb laden meal.
Carb rich meals elevate insulin for up to four hours. If you have burger and fries for lunch,
insulin will not finish the enormous task of getting your blood sugar down to safe levels until
late afternoon. You’re hungry again then, but you feel guilty for the take-out so you eat a pre-
sweetened Activia yogurt for an afternoon snack. Up goes your blood sugar. Up goes insulin.
Not a chance for the fat to be released and used up. It stays put. That fat might as well make itself really comfortable in its new home with the rest of
the unused fat cells in your body, steadily being added to every day. The moral to this story?
Dietary fat is meant to only be a short term tenant in the body, but meals like that turn it into
a permanent resident.
Our S and E meals help you avoid this head-on collision between carbs and fats. We’ll get
into the nitty gritty of how these two meals work soon. Basically, they allow you to eat fats,
carbs, and protein without fattening your body in the process. They allow for glucose burning,
but they also set the right conditions for fat burning. Both get to be fuel stars in the body.
It is not necessary to go to extremes and completely separate these macronutrients. We
don’t call our approach to eating “food combining.” You can call it that if you want to get par-
ticularly technical, but we dislike that phrase. It conjures up images of a bunch of rules on a
blackboard such as, “Don’t eat fruit with protein, don’t eat starch with protein, don’t eat veggies
with fruit.” Forget all that. We can’t be bothered with food theories of that nature. All those
rules are too restricting and confusing for our busy lives. Surely God made our bodies able to
handle more than one or two food groups at a time!
Our S and E plan is learning better ratios so each fuel source, either carbs or fat, can really
shine. And we have a sneaking feeling you may find that focusing on one particular fuel for
each meal allows greater enjoyment of that meal. A solo fuel shows off more when it doesn’t
have to fight against another contender for prominence. You’ll come to value each one for all
it’s worth.
Once you understand this fuel science, your dietary life will never be quite the same.
You won’t have to be in the dark about what any particular meal may do to your body. You’ll
have the knowledge to naturally create wiser choices. No more eating hazardous meals out of