CHEAT SHEET

DO NOT EAT:

White Flour
Sugar
White Rice
White Potatoes

OKAY TO USE SWEETENERS:

Agave Nectar
Xylitol
Stevia

(In moderation - be sure to count them in your daily carb count.)

OKAY TO USE FATS:

Olive oil
Coconut oil
Organic butter

BALANCED MEALS:

ONE whole grain carb item per meal, in the 15-25g carb range.

Try to stay within 60-75g carbs per day.

Make sure snacks are balanced too! Want an apple? Eat it with 1/2C cottage cheese or 2T almond butter. I consider my 2x/day coffee habit to be a snack. I have about 6oz coffee with 1/4 C milk and 1 teaspoon agave nectar. The milk adds some protein to balance out the carbs. A handful of almonds at the same time would add even more protein.

Eat lots of veggies, organic as often as possible!

Eat lots of protein! I recommend organic, lean meats and organic eggs, particularly for those dealing with hormonal or chemical issues. Eat as clean as you can.

Limit dairy consumption to 2-3 servings/day, and be sure to count any carbs in dairy products towards your daily limit.

If you are going to eat a treat (lots of recipes coming soon), be sure to plan accordingly. If I want to have a glass of my Substitute Soda with dinner, that is my carb option for that meal and I stick to veggies and protein.

Don't count calories but also don't pig out on high fat foods like bacon. Everything in moderation.

And don't forget to eat when you're hungry and don't skip meals. I generally have 3 meals and 2-3 snacks per day.