Tips, Tricks, Recipes & Encouragement!
 | Hi, Clitch49. Certain seasonings are “free,” and so can be added liberally – these include herbs, spices, similar items such as garlic, as well as vinegars, flavor extracts, and lemon and lime juices. |
 | Sorry – my pc must have decided to correct your name! |
| | Ossis thank you very much for your very helpful reply. Sorry to be so late in noticing it! |
 | Looking at my suggested menus I’m not sure if I can add things, like seasoning for vegetables, ex. butter,salt,sugar,ect. For the bran cereals or oatmeal, can I use sugar and milk? |
| | Hi, Jennie, and welcome. You can use your exchanges from the menu planner as a guide to plan use of recipes. Click on “Exchange mode” to see these, and compare them to the recipes you’d like to use. It doesn’t have to be a perfect match, but do try to get some fruit and/or vegetables at each meal, and take in at least 3 total calcium-rich food/beverage servings each day. |
| | Hi I am new to the Club and trying to find my way around. However, I am rather confused! I am not that keen on the menu planner and would rather use actual recipes. How do know which ones to choose and how much to eat in a day i.e. is it ok to choose a breakfast, lunch, dinner and a couple of snacks using the recipes? |
 | just starting this on monday. Will update you as I go. The program seems well balanced. Can t do much exercises because I have disc problems but I ll see where this takes me |
| | Hi, Finnie. We recommend up to 3 cups (each 240 ml per day) if it’s caffeinated, and of course, organic if you can; if you like decaffeinated, there’s no really limit on the amount, but we would recommend the water method of decaffeination. The rest depends on what you add to your coffee (sweeteners, whiteners, flavor) – if you would like guidance on the latter, please repost, and I will get back to you. |
 | how much coffee can I drink on this diet? Thanks |
| | How much coffee can I drink on this diet? |
| | Hi, alishia. You can definitely eat chocolate on the program. We recommend a type with a high percent of cacao, of course. An ounce (30 g) is considered one “sweet” exchange. For drinks, you can have any sort of infusion “herbal” tea and water steeped with fresh fruit or citrus peels (if you need a sweetener, we recommend using a natural one like Stevia or erythritol). Other beverages with carbohydrates – such as milks and juices (we recommend fresh squeezed) are considered foods, and can be planned into your menu. |
 | 8 week programhi can i eat chocolate on the |
| | hi what drinks can I have besides water and green tea? |
| | Hi, Liz. That just refers to a common type of dressing found in shops. We of course encourage one made with whole food type ingrediens. Below is an example of a recommended list: |
 | My weekly menu includes honey mustard and yet there’s no recipe for it. I’m sure the stuff in the salad dressing aisle can’t be right. Just getting more and more frustrated |
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