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.

Have Patience and Time to Intensify Eating Satisfied and Energized Food

If you’re not drastically overweight, but you still have a bit to lose, we reiterate again, please
don’t expect miraculous, swift drops in dress sizes eating the S and E way. In the first month
or so, you may notice your clothes are looser, but you don’t see any changes on the scale. We
have helped several people who did not see actual weight loss in pounds well into month two.
Other mamas start our plan after flip-flopping from other diets. Some of them had lost 30
pounds or so on eating programs that were both unhealthy and impossible to live on. Substan-
tial drops of weight like these are almost always followed by a plateau. It’s the body’s way of
surviving and holding on to its fat stores for dear life.
If you’re starting S and E in a similar state, you may have to wait patiently for your body
to realize you are not going to deprive it of nutrition. Gradually, it will let go of its vice grip
on your adipose tissue. The scale will move eventually. If you find your clothes fit better, even
without a loss on the scale, this indicates that all the healthy protein is strengthening muscles and making a healthier body, fat to muscle ratio. This is a great sign. Keep at it. Your body will
let go of fat at its own pace.
Be aware that whenever you are losing weight, it never happens at a consistent pace. There
is usually a very frustrating rhythm that goes more like—little drop, big drop, no drop, no
drop, no drop, medium drop, little drop, big drop, no drop, and so forth. Your body will natu-
rally pause after each loss of about 20 pounds Let it regroup. Try not to get mad or sad and
want too much too soon. That mindset leads to defeatism where you may be tempted to go
back to your old ways rather than being patient and staying the course.
Keep the overall, long term goal in mind. You are establishing healthy eating patterns now
for your whole family. You are learning to include all food groups and understand the science
behind how each of them impacts your body.


Time to Intensify

If you have not seen sensible weight shedding by the three month mark, that would be your
green light to read Chapter 28 and get started on the One Week Fuel Cycle. Do the suggested
cycles, then start incorporating more Fuel Pulls into your own freestyling approach to S and
E. It will happen, Mama.

The Magic of Change

“Change ups” are what keep a metabolism fired up. Switching fuel sources between S and E
and then sometimes leaving them almost completely out with Fuel Pulls keeps your metabo-
lism hot and revved. Constantly consuming the same fuel over and over is a slim figure killer.
In short, you should burn glucose at some meals (E), fat at other meals (S), purely your own
body fat at certain snacks and meals (Fuel Pull), and don’t forget tandem fuel meals (Crosso­
ver) as you get closer to goal in your journey. This way, no adaptation takes place. Even if you
don’t have a weight issue, a revved metabolism is important for more than weight issues. A
highly thermogenic body is healthier and more youthful.

Never Adapt! The Answer to Calorie Confusion

We disagree with the folk who say weight loss is all about calories. Energy in, energy out—
that’s been debunked. Constant calorie monitoring makes for a miserable life. But, as always,
there’s the other side of the argument which says calories don’t matter at all. This side believes
weight problems are purely about hormones, namely, insulin and leptin. Diets like Atkins and
paleo hold more to this theory.


We agree that hormones matter and make sure to incorporate metabolic hormonal princi-
ples into the core of our plan. We do this by preventing the over stimulation of insulin through
carb heavy meals. But, this is not the full picture either. Calories do matter in the end. It’s no
good to bury our heads in the sand and pretend they don’t exist. Nevertheless, people take the
wrong approach when they set a low daily number and try to shoot for it. While you shouldn’t
have to meticulously count calories, it is very important to change them up so your body does
not become too accustomed to a continual amount. Let this be your mantra: “Never Adapt!”
The beauty of our S and E plan is that not only do we have fuel change ups occurring
between glucose and fats, but we naturally have calorie change ups going at the same time. E
meals are usually lower in calories than S meals, due to their more lean protein content and
medium amounts of starches. But, that doesn’t mean they’re better. If you constantly stay on
a lowish calorie diet like many of our E meals offer, your metabolism will eventually adjust.
That’s no good, because that means you’ll have to end up eating less and less food or you’ll gain
weight again.
And, it’s certainly not better, worse actually, to stay on extreme weight loss meals like our
Fuel Pulls. Too long a time eating extreme low-calorie meals like those and you’ll have to eat
like a bird for the rest of your life, or once again you’ll gain weight.
Staying on S meals only, which are naturally higher in calories due to fats, is another
metabolism dead end. Continual S meals for weeks, months, and years on end can be calorie
abuse! There is only so much high calorie food the body can take before it says, “Yeah, this is
good food, all this cream, peanut butter, red meat, and butter, but I don’t care how low-carb it
is, you’re stuffing it down my throat every meal so I’ve decided not to burn it up in retaliation

. . . so there!” The fact that fats are higher in calories is not a bad thing. Don’t get us wrong, we
love fats and creamy foods and want you to enjoy plenty of them. But, always remember with
calories at any constant, high or low, your very smart body will catch on.
Constantly counting calories to keep them low, or the opposite approach of calorie abuse
by eating constant fat-laden meals are polar extremes. There’s no balance in either place. We
wisely and happily meet in the middle by keeping to our mantra of “never adapt.”
These two opposing calorie camps can be likened to many extreme arguments, but after
some debate between ourselves, we agreed on using the example of two pregnant women. The
first opts to have a c-section for no other reason than because she only trusts in conventional
medical intervention rather than the natural flow and rhythm of her own body. The second
believes only in unassisted home birth, even in the face of a situation where the baby is failing
and she and her husband have no training on what to do. They’re both extreme camps and nei-
ther are sound mindsets. In reality, there are times where medical interventions like c-sections
are necessary and there are also situations where home births can be safe beautiful experiences.
Both sides of these arguments have valid points; both have some nonsense. The same goes for
extremes in calorie beliefs. We don’t have to pitch our tents on either side of the divide. Yes, calories count, but if we’re naturally changing up our fuels, we don’t need to be bothered with
constantly counting them.

Ideas for Satisfied and Energized Combinations

We don’t know the patterns and “ins and outs” of your life, but here are some suggestions for
implementing S and E into your life:
You may want to start out with two to three full S days to get to know this meal better,
followed by an E day or day and a half. Then repeat. Grouping together a couple of days of
the same meal type back to back assists in swifter weight reductions. It gets your body deep
into one mode of fuel burning and then turns it upside down when you make the switch. Your
metabolism loves that. After a couple of months of learning to implement S and E, you can
also begin to throw some full days of Fuel Pulls in to the mix. That will be another huge step
if you need help pushing off unmoving pounds.
This is not an absolute rule, but S is the best way to begin as it helps to get rid of extra sugar
in your cells. They need to get emptied out, remember? This way you create a better cycle once
you add in E meals and offer healthy amounts of glucose to more hungry cells.

But, grouping full days of one meal type is not the only way to lose weight with our plan.
Simply freestyling S and E according to your wants, whims, or needs will still allow for solid
weight loss. It might be a tad slower, but it will give you a lot more freedom.
Maybe you’ll decide to do two or three full E days each week and let the rest be S. You could
choose Tuesdays and Thursdays as your E days. Perfect! Or, you could choose to take three days
each week and make them E style until the evening meal. On those three days, you would have
E breakfasts, lunches, and afternoon snacks then switch to S on those evenings. That allows for
more comforting, hearty food that most of us like to enjoy at supper time. It doesn’t matter if
you eat more S than E. Sometimes that’s just more practical. We both prefer to have a few more
S than E meals. We love being satiated by S meals and their creamier after-dinner desserts.
Perhaps you do not want your plan to be S dominant. You may be drawn toward eating
lighter type E meals. Maybe you prefer lean meats, or, you may get addicted to our spectacular
Trim Healthy Pancake recipe, which is E, and want to eat them almost every day. Go ahead.
As E desserts, low-fat or 0% Greek yogurt sweetened up is always a yummy E option. Our
puddings are perfect after E meals, so is our Tummy Tucking Ice Cream and our Melt in Your
Mouth Meringues.

There is no right or wrong way to switch S and E as both meal types are healthy. Just don’t
get stuck in a rut eating only one type and miss out on all the nutrients God has available for
you. Don’t constantly eat E because it seems closer to what most conventional health gurus
preach as acceptable. You’ll miss out on the important fatty acids S meals give to nourish your
brain, skin, nervous system, hormones and hair. Give some room for S in your life—your skin
and brain will thank you for it.
It may suit your personality and family lifestyle better to have certain weekdays that are set
aside for either E or S, then freestyle the weekend. Maybe you’ll do Mondays and Tuesdays as
S, Wednesday, Thursday will be E during the day, but then you’ll switch to S for the evening
meals on those days. Friday will be a full S. Then you can, more loosely, freestyle the weekend
as you wish. If you want to wake up and have bacon and eggs for breakfast on Saturday just
because you feel like it, grant yourself that wish—you are choosing S. Feel like a nice apple for
a snack a few hours later? Go ahead, that will be E. You’re naturally switching over.
All these ideas are examples. We leave it up to you. There are no strict rules as long as you
receive the benefits from both meal types each week.