Rules

• take multi-vitamin (B&E), gingko biloba,and minerals (calcium) daily
• Shayna and I must have breakfast daily
• smaller but more meals

• Drink full glass of water 15min before meal and eat 6 meals/day 7,9:30,12,3,6,9

• use mustard & light mayo instead of mayo

• add dried fruits instead of sugar

• one caffiene in morning only, water during day, camamille tea at bed
• no fried foods (stir-fry with MINIMAL canola oil only once per week)
• fish on friday
• one fruit or superdrink daily 
• no white starches (multi-grain or whole wheat only)
• natural sugars or sugars in condiments only (exception pure chocolate)
• Anything you want one day a week, NO bad foods in house, when you need treat, go out for it
• frozen dinners = lean cuisine only
• Holiday meals=whatever Deb wants, but food removed from house after holiday

Allowed Groceries

• any vegetables
• any fruits (pink grapefruit daily)
• shiritaki noodles & tofu shiratki noodles
• only one fresh bread at time and must be thin sliced multi grain or whole wheat
• drinks – water, tea, coffee, diet pepsi, diet monster, low fat milk,pomegranite juice
• frozen dinners = lean cuisine only
• pure chocolate
• any seafood, lean meat, tofu
• tofu chorizo
• low sodium soup (progresso light)
• cheese (use sparingly)
• lowfat yogurt
•  

Best Foods

• Omega 3

• 1 flaxseeds walnuts (add to salad and vegetables)

• 2 halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and winter squash.

Low Glycemic index (GI)

ANTIOXIDANTS

blueberries, strawberries and pomegranate juice and other foods high in vitamin E are excellent sources of antioxidants.

HIGH FIBRE

high fiber cereal, brown rice, barley, lentils, beans

Sample Breakfast

• 1 slice multi grain bread w/2 turkey sausage, egg, salsa
• 1 cup whoe grain &bran (Mix Kashi Heart to Heart, crunch honey almond flax, and fiber one) cereal, 1/2 cup fruit, 1/2cup lowfat milk
• SUPER DRINK
• Slim Fast
• tofu chorizo & egg, no bread
• breakfast bar

Sample Lunch/Dinners

• chicken salad
• lettuce wrap dogs or tacos or tritip
• turkey spaghetti on whole wheat noodles
• baked/bbq chicken
• low sodium or homemade soup
• 1/2 subway w/must & ez light mayo

Sample Snacks

Have both carbohydrates and proteins at each mini-meal. They complement each other and keep your blood sugar levels even. You'll feel better and concentrate better.
 

• 1 apple sliced with 3 tsp peanut butter
• celery or carrots with low fat ranch dressing
• 1/2 cup soy snack
• 1 cup frozen or fresh fruit
• high fiber energy bar
• V8 juice
• 1/2 potato with
• 1/4 cup walnuts mixed with cranberries
• kidney beans w/pepper/tobasco/tomatoes/jalapenos
• cucumber salad
• pickles
• salads w/low fat dressing mixed w/vinegar
• baked/bbq chicken

SUBSTITUTES

use pepper instead of salt

Yogurt instead of sourcream

mix salad dressing with 30% vinegar

use green beans for your pasta dishes

thoroughly rinse, dry and microwave shirataki

http://video.about.com/lowcarbdiets/Tips-for-Cooking-with-Shirataki-Noodles.htm

Bionaturae 100 percent Organic Whole-Wheat Spaghetti

Garofalo Whole-Wheat Spaghetti

Gia Russa Whole-Wheat Fettuccine 

Wild Harvest Organic W

• greens (collard,mustard,beet,turnip,spinach)
• bok choy
• white beans (C)
• navy beans (P)
• lentils (P)
• *broccoli (C)(P)
• cabage (C)(P)
• kidney beans (SC)
• carrots
• baked beans (C)(P)
• soya beans boiled (C)(P)
• asparagus (SP)
• tomato (P)
• potato baked(P)

1. cranberries
2. papaya (P)
3. orange (C)(P)
4. cantaloupe (P)
5. apricots (P)
6. bananana (P)
7. apple (SP)

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FAST FOOD

• el pollo loco w/corn tortillas,rice,beans,corn
• rice bowl – teriyaki chicken bowl, no skin
• rubios/fins – grilled mahi or fish burrito
• subway – selection of lowfat sandwiches

Restaurant suggestions

• tai soups
• albondigas soup
• miso soup
• sushi
• fish
• grilled chicken breast
• salads
• tostada salad

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recipes

• home made pizzas on whole wheat muffins & lowfat mozzarella
• cauliflower rice