Tips, Tricks, Recipes & Encouragement!

Hi, Daisy. No worries. Enjoying life is healthy, too! The biggest changes usually stick best if you make them in small steps. Tomorrow is another day 🙂

Hi, Daisy, and welcome! Those evening cravings are one of the reasons we encourage the last snack of the day, and why it can consist of a sweet treat like chocolate or ice cream – just be away of the portion size (30 grams and 120 ml, respectively).

Hi, RKelly4. It’s not all carbonated beverages that are a problem, just those sweetened with sugar and versions of it (including fructose, corn syrup, and high-fructose corn syrup) and artificial sweeteners. You can still use soda water and flavor it yourself with fruit peels and high-quality sweeteners such as Stevia and erythritol. With regard to the bread, look for “100%” on the label, to make sure it is truly whole wheat (or whole grain) – without that number, the product is likely to contain refined white flour, and THAT is the problem.

Just starting. The intro video that convinced me to try this stated that carbonated liquids, concentrated juices, margarine, processed soy, whole wheat bread and genetically modified corn should not be eaten yet I noticed one of the posts above lists carbonated water as okay and whole wheat bread is on the food lists. Which should I believe?

Hi, Underdon. The following list may be helpful:
•Fresh and dried fruit
•Cut raw vegetables (free: Arugula, Broccoli, Broccoli rabe/raab, Cabbage, Cauliflower, Celery, Cucumber, Radishes, Spinach, Sprouts, Watercress, Zucchini
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoa

Hi, Maureen. The tech team is looking into the disconnect. In the meantime, I suggests to use the earlier menu, which has the correct portions.
Sauerkraut is absolutely fine – each half-cup is a vegetable serving.

Hi, Maureen. I’m happy to answer your questions.
Regarding Crystal Light: We of course recommend water, still or carbonated, plain or or flavored with cut up fruit peels (just steep like tea). We also recommend teas and coffee – just be wise about what you add to it, avoiding artificial creamers and sweeteners. If you like soda, we recommend you make your own rather than relying on readymade products with excessive sugar or artificial sweeteners that can work against your goals here; just dress up plain soda water with natural flavor extracts (yes, “cola” is available!) or citrus peels and a natural no-carb sweetener (such as Stevia, monk fruit, and/or erythritol). Other beverages, such as fresh-squeezed juices and milks, are considered foods.
Regarding vegetables: Non-starchy vegetables are generally interchangeable, even those not on the list. What did you have in mind? Regarding the menu planner: You don’t need to have a different menu each week if you’re happy with what you have. You can even repeat days within a single week.
Regarding your current menu: I’m not sure why you have so much more food than last week. I will forward this issue to tech support and get back to you. The system can help with your menu as long as you want.
Regarding sugar-free applesauce: Each 1/2 cup (120 ml) equals a fruit exchange.
Regarding salads: If you are talking about regular vegetable salads, you can have them even five times per day, but you need to keep track of the dressing among or just use lemon juice or vinegar and spices.

Hi my name is Maureen this is the start of my second week 0n the program and I hope maybe someone has some answers for me. First I would like to know what I can drink? I really like crystal light I like to know if I can have some? Next I would like to know if there is other vegetable you can eat that is not on the list? Do you go to menu planner and do a different menu each week? I just got my menu for the second week and there is more food than last week. Is that correct? How long do they keep helping you with your menu? I really like a applesauce that is sugar free how do I enter that to my diet? There is very little salads on the menu I really like salad can I have some? Well I guess that is all for now. I hope there is someone out there that can help me out. Thank you for helping me