Newbies
 | Thank you Ossie-Sharon, that is very helpful |
 | Hi, Anne. A cup = 240 ml, and each ounce = 28.35 grams. |
| | Hi I am new on here and am finding the menu very useful. However I have a question about quantity measurements. My menu is in grams but some ingredients are measured in cups. What is the equivalent in grams (or ozs.)? I am from England and we don’t usually measure in cups! |
| | Hi, AngieSue, and welcome! There are some good natural sweetener options – you can check out our guide here: https://www.trimdownclub.com/the-best-way-to-sweeten-your-tea-2. As for the creamer, we would recommend avoiding artificial items as well. Believe it or not, you would be better with a splash of natural cream (and a flavor extract like vanilla if you like that). Unless you’re blood pressure is sensitive to coffee, I wouldn’t recommend to cut it out. |
 | Good morning! I just started my 8 week program today. I am 14 weeks away from my wedding, and 7 weeks away from my first dress fitting. My biggest questions revolve around protein and coffee… Any help you can sent my way is greatly appreciated! |
| | Hi, Laurie. Whatever is comfortable for you – ultimately, we would encourage you to get at least 5 total fruit/vegetable and 3 total calcium-rich food/beverage servings each day, so whatever makes that happen for you is fine. No need to push too hard 🙂 |
 | I have been trying the plan for 1 wool. Sometimes I miss a snack. Should I squeeze it in or just move n to the next meal? |
| | No problem, Secretary Bird. Let me know if I can be of further assistance :), |
| | Hi, hwyla. Going over the protein and vegetable amount isn’t generally a bad thing, unless you have a kidney or liver problem, and you don’t overdo your total daily food intake. Extra eggs (especially high-quality eggs) with extra vegetables in the morning is a particularly advantageous start to your day 🙂 In general, extra vegetables are very welcome in this program, including when they take the place of fruit. |
| | Hi, Rommi. The equivalent would be something like Arnott’s Salada (we recommend the wholemeal version, of course). A digestive biscuit is basically any cracker with baking soda or malt extract in the ingredients. |
 | Hi Ossie-Sharon, just to thank you for your helpful advice and apologise for taking so long to reply. Life is always busy! I am under my doctors care for the high blood pressure, not yet on tablets which I am anxious to avoid, aiming to bring the blood pressure down by more natural means if possible. I’ll endeavour to add in the items you suggest and thank you again!! |
 | I’m new and have a few questions regarding counting foods. How bad is it if I go over the protein number in a meal as long as my menu planner still says I’m ay 87%. Am I’m worrying over nothing? I especially like an occasional 2nd egg with breakfast when I mix them with peppers and onions on the stove and it helps to have a change where I’m not eating a microwaved egg (with salsa) on a whole wheat muffin. On the subject of breakfast, can I assume that’s not a problem to add relatively low-cal veggies like peppers and onions or salsa to eggs as long as I eat my fruit as well? And is there any reason to not switch fruits for veg in snacks as long as I usually eat the extra veggies at breakfast. I would also suggest that you make a change on the menu planner that allows for smaller amounts of greek yogurt than 6 oz. I can always only use 4 oz for snack, but it’s difficult to remember when my menu plan says 6 oz, but that puts me over on protein and really is more than a snack to me. I also use it instead of sour cream (why buy both?) so I’d like to know how to count it (or have it on menu planner) by the tbsp. I know you have it a free spread, but I doubt you mean it as still ‘free’ if I’m dolloping 2 or 3 tbsp on a sweet potato. I’m also a bit confused on counting cheese. I like sharp cheddar. I use it shredded (as it looks like more) but I cannot decide whether cheddar is “cows milk, hard” or “brick cheese” and they have different values. Also, do you have a page that tells us how to take the nutrition info on a package and figure the exchanges for ourselves? I haven’t found one, but it would be helpful. Lastly, I love tomato soup which doesn’t really fit in your menu planner since it isn’t commercial ‘chunky’, but I assume that’s where I should put it? The only problem I see is that tomato soup has only 2g protein in 1 cup, that seems pretty low to equal 1 serving of protein. I’m aware you have a recipe that adds protein in lentils, but I usually revert to tomato soup on days I don’t want to cook. How should I count this so I know I’m getting enough protein in the meal (I often add cheese toast or top with yogurt – but I’d prefer it to be on the meal planner) |
 | Hi there, I’m currently on day 5 and am really enjoying this eating plan. Just wondering if you know what the Australian equivalent to Digestive Biscuits is and also wondering about the Waffles. The only waffles I’ve seen here are Danish Waffles which are so delicious but very sweet and buttery. Is this also what American waffles are like? It seems too goos to be true that I could eat the Danish ones! I’ve sorted out the ‘chips & fries’ dilemma already lol! Thanks 🙂 |
| | Hi, SecretaryBird. Hopefully you are being followed by a healthcare professional for your high blood pressure. In addition to limiting sodium intake (mostly from overly processed foods, which we discourage in any event), it i s recommended to increase intake of foods high in potassium, magnesium, and/or calcium, which tend to be bright orange-yellow fruits and vegetables (though also including bananas and regular potatoes) and deep green leafy vegetables (which I would recommend you steam before eating, since you are taking Thyroxine). |
| | Hi, Michelle. Meat/seafood/poultry and vegetables/fruits are raw, while grain products are cooked. |
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