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December 19, 2007
Enjoy Eggplant
December 18, 2007
SonomaDiet Online comments: You might assume this purple veggie is a no-no because of its most popular method of preparation: breaded, fried, smothered in mozzarella, and drenched in tomato sauce. Eggplant, however, is anything but off limits on any diet!
Pear-shaped and most commonly rich purple in color, eggplant has long been a staple of Italian cooking. Its meaty texture, as well as its high fiber content, provides a filling meal for relatively few calories (about 30 in a 1-cup serving). And the purple skin does more than just make an eggplant look majestic. The peel of an eggplant contains nasunin, a powerful antioxidant that has been shown to protect brain cells.
When selecting eggplant at your grocery store, look for it to be fairly heavy-feeling, with smooth flesh. Any bruises or scars will be apparent on the flesh, and a light-feeling eggplant will probably have tough flesh. Since raw eggplant is naturally firm and bitter-tasting, it should be eaten cooked. No need to worry about overcooking it — while eggplant tastes somewhat bitter and spongy when undercooked, it just becomes softer and more succulent when overcooked.
Source: SonomaDiet Online
Enjoy delicious meals while dieting. Get your free analysis. Start today.
Eat Carrots To Improve Diet?
December 17, 2007
Recipe of the Week: Hot Mulled Apple Cider
December 17, 2007
Everyone loves a warm cup of cider (known to many as wassail) during the holidays. This recipe gets a boost of flavor from oranges. Since the oranges are left whole and not eaten, this recipe is fine for any Diet.
Makes 4 servings
Ingredients
Sugar-free apple cider drink mix
1 quart (4 cups) water
4 cinnamon sticks
1 whole nutmeg
2 tablespoons lemon juice
1 teaspoon grated lemon peel
2 oranges
2 teaspoons cloves, whole
Instructions
1. Following the directions on the package, combine the appropriate amount of sugar-free apple cider drink mix with 4 cups of water in a large, heavy saucepan.
2. Add the cinnamon, nutmeg, lemon juice, and lemon peel. Keep the oranges whole and leave the peel on. Press 1 teaspoon of cloves into each orange and add them to the pot. Bring to a simmer over high heat; simmer 10 minutes.
3. Remove from heat; let steep 5 minutes. Using a slotted spoon, lift out oranges and discard.
Nutritional Information:
2 calories
0 g fat
0 mg cholesterol
0 g carbohydrate
0 g protein
0 g fiber
5 mg sodium
Source: SouthBeachDiet.com
Complete Diet Program: Try the proven diet that has helped 100,000’s lose weight. Free Profile.
Tips for Success with the Healthy Snack Diet Plan
December 12, 2007
Average Nutrition Information for the Healthy Snack Plan:
Average Per Day:
Calories: 1550
Protein: 173
Fat: 36
Carbohydrate: 149
Fiber: 38
- Measure accurately: the first week, measure everything, from the TBSP of PB to the 5 oz chicken breast. Note: 1 TBSP is a level tbsp. (Probably a lot less than you think).
- Drink water, but not more than you need (in other words don’t drown – it doesn’t help).
- Don’t skip snacks.
- Skip the pre-work out snack if you exercise later in the day – either omit it all together or add it to you post workout meal.
- Substitutions within categories (as outlined) are allowed. However, try to follow the program as best you can.
- If you work out only moderately or less than 4 days a week – skip the afternoon snack and reduced lean protein at lunch by 1-2 oz.
- If you workout 1+hrs6+days/week double the pre work out snack.
- If you are post-menopause, skip the afternoon snack and reduce lunch and dinner protein portions by 1-2 oz.
- Men: either double the midmorning snack or add an extra snack (your choice).
- Nursing moms: either double the mid morning snackor add an extra snack (your choice).
- Everyone: Take a multivitamin and two Rolaids a day (for calcium and magnesium).
- If you’re pregnant: you’re supposed to gain weight. Stop by again in nine months!
- You may always have a coffee with your pre workout snack –with sweetener and a little skim milk is fine. Only one caffeinated coffee a day though. Make the rest decaf.
- Don’t “taste” little things here and there on the program. They add up and you won’t get the results you’re after. You can do this, it’s only three weeks.
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Depending on how much you have to lose and how active you are – you can lose up to 2 lbs of fat per week on this plan. That’s a lot. 6 lbs is 24 sticks of butter. Picture that in your mind’s eye. It’s far more impressive than losing 8 lbs of water on a fad diet plan.
Healthy Snack Plan: Week 1
December 11, 2007
DAY 1
Morning Exercise
Pre-Workout Snack: 1 Glenny’s 100 Calorie Healthy Slim1 Bar.
Daily Exercise
Breakfast
*1/2 cup (uncooked) 5 minute oatmeal prepared with boiling water, sweetened with Splenda/Equal/Xylitol – add cinnamon or nutmeg if you wish.
*5 egg white omelet with two veggies (your choice: onions, mushrooms, asparagus, tomatoes etc…)
Snack (Mid-Morning)
1/2 cup 0% cottage cheese and 1 Glenny’s 100 Calorie Brownie
Lunch
5-6oz salmon or tuna – on mixed salad greens and veggies, or with 2 cups of steamed veggies
Afternoon Snack
1 (one) 0% Greek yogurt such as Chobani (www.chobani.com) sweetened with SF chocolate Jell-o pudding or sweetener of choice. 12 almonds (or other nuts – see substitutions below). Almonds and walnuts are best.
Dinner
5 oz chicken breast, 2 cups mixed vegetables or ½ small sweet potato
Night Snack
DAY2
Morning Exercise
Pre workout snack
1 total 0% Greek yogurt (sweetened as you wish)
Daily Exercise
Breakfast
1 tbsp peanut butter on whole grain English muffin. 5 scrambled egg whites
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Brownie, 12 almonds
Lunch
Mixed salad (get a wide variety of veggies in there) with one4 oz can tuna packed in water, vinaigrette made with balsamic vinegar&Dijon mustard and 1 tsp ground flaxseed
Snack (Afteroon)
1 Glenny’s 100 Calorie Healthy Slim1 Bar., 12 almonds
Dinner
5-6 oz lean sirloin, stir fried with mixed veggies and a light seasoning
Snack (Night)
DAY 3
Morning Exercise
Pre workout snack: 1 hard-boiled egg
Daily Exercise
Breakfast
8 egg whites, scrambled with 1 oz low fat feta (or other low fat cheese)and 1 non fat light yogurt.
Snack (Mid-Morning)
Lunch
Mixed salad with lots of veggies and 8 walnuts.
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
Snack (Afteroon)
Small can tuna mixed with non fat mayo and one reduced fat string cheese.
Dinner
2 oz (dry) Barilla Plus pasta (or other high protein pasta) with 2 oz chicken breast strips or 3 oz shrimp and 1/2 cup snow peas (or mixed frozen asian stir fry vegetables). Dress with: 1 tsp (not TBSP) peanut butter mixed with 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp red pepper flakes, a few drops of sesame oil and enough water to reach a thick dressing consistency…
Snack (Night)
1 Glenny’s 100 Calorie Brownie
DAY 4
Morning Exercise
Pre workout snack: 1 tbsp peanut butter
Daily Exercise
Breakfast
5 egg whites scrambled with 1 slice non fat cheese.1 0% greek yogurt.
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Brownie and a glass of chocolate milk (mix 1 cup skim milk with 2 tbsp unsweetened cocoa powder and sweetener to taste – drink hot or cold. You can add 2 tsp instant coffee granules for a little kick.)
Lunch
1/3 cup hummus with 1 cup mixed vegetables to dip. 1 cup edemame in pods
(alternatively you can use 1 0% Greek yogurt mixed with French onion soup mix instead of hummus)
Snack (Afteroon)
Dinner
4 oz grilled chicken breast, stir fried with 2 cups mixed veggies and a light seasoning of herbs
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar. and 1 sugar free hot cocoa
DAY 5
Morning Exercise
Pre workout snack: 1 Light Yogurt
Daily Exercise
Breakfast
1/2 cup (uncooked) oatmeal prepared with skim milk, sweetened with Splenda/Equal/Xylitol, mixed with 1 tbsp ground flaxmeal.
Snack (Mid-Morning)
1 (one) 0% greek yogurt topped with half a cup berries
Lunch
1 1 Glenny’s 1.3 Oz. Soy Crisps with small can water based tuna mixed with non fat mayo, and 1 cup baby carrots.
Snack (Afteroon)
1 Glenny’s 100 Calorie Brownie and 12 almonds
Dinner
Pizza: 1 small whole wheat pita topped with tomato sauce, 1 ox reduced fat mozzarella, vegeatbles (unlimited) and 1 tbsp Parmesan cheese, broiled.
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
DAY 6
Morning Exercise
1 hard boiled egg
Daily Exercise
Breakfast
1 tbsp peanut butter on whole grain English muffin. 5 scrambled egg whites
Snack (Mid-Morning)
Lunch
Mixed salad (get a wide variety of veggies in there) with 1 5 oz can tuna packed in water, vinaigrette made with balsamic vinegar, Dijon mustard and 2 tsp flaxseed oil or 1 tbsp ground flaxseeds).
Snack (Afteroon)
1/2 tbsp peanut butter on a 1 Glenny’s 100 Calorie Brownie.
Dinner
5 oz lean sirloin, stir fried with mixed veggies and a light seasoning (such as Teriyaki or Asian sesame).
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
DAY 7
Morning Exercise
4 hard boiled egg whites
Daily Exercise
Breakfast
Pancakes: mix 4 egg whites with ¼ cup 5 minute oats (ground in a food processor into flour) and 2 tbsp water. Cook as two pancakes. Top with 1 tbsp peanut butter (heat it in the microwave to 10 seconds until runny) and 1/3 small banana.
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
Lunch
1 small low-carb tortilla wrap with ¼ non fat refried beans, 1 oz reduced fat cheese, lettuce tomato and 2 tbsp 0% Greek yogurt (in lieu of sour cream)
Snack (Afteroon)
1 cup skim milk with 2 tbsp cocoa powder and sweetener, 1 Glenny’s 100 Calorie Brownie.
Dinner
Meatloaf and tossed green salad. Meatloaf (serves two) 12 oz ground lean beef or turkey, 1 egg whites, ½ cup tomato sauce, ½ cup ground oatmeal, red pepper flakes, worstechire sauce, garlic salt and herbs to taste. Mix together, press into loaf pan and cover with 1 TBSP parmesan and bake at 350 until well done.
Snack (Night)
1 Glenny’s 1.3 Oz. Soy Crisps , 1 tbsp semi sweet chocolate chips (optional)
Healthy Snack Plan: Week 2
December 10, 2007
DAY 1
Morning Exercise
Pre-Workout Snack: 1 (one) 0% Greek yogurt sweetened with sweetener.
Daily Exercise
Breakfast
5 egg white omelet with 2 oz low fat feta (or other low fat cheese) and two veggies (choice)
Snack (Mid-Morning)
½ cup 0% cottage cheese, and 1 Glenny’s 100 Calorie Brownie
Lunch
6oz salmon or tuna – on mixed salad greens and veggies, or with 2 cups of steamed veggies
Afternoon Snack
Dinner
5 oz grilled chicken breast, 2 cups mixed roasted vegetables (toss with tarragon and garlic powder and roast at 400 till crisp)
Night Snack
1 Glenny’s 100 Calorie Healthy Slim1 Bar
DAY2
Morning Exercise
Pre workout snack
1 total 0% Greek yogurt
Daily Exercise
Breakfast
1 tbsp peanut butter on whole grain English muffin. 5 scrambled egg whites
Snack (Mid-Morning)
1 cup Fiber One cereal, 1/2 cup skim milk, 1 Glenny’s 100 Calorie Healthy Slim1 Bar
Lunch
Mixed salad (get a wide variety of veggies in there) with 1 4 oz can tuna packed in water, vinaigrette made with balsamic vinegar, Dijon mustard and 1 tsp ground flaxseed
Snack (Afteroon)
Dinner
6 oz chicken breast, stir fried with mixed veggies and a light seasoning (such as Thai peanut, dry)
Snack (Night)
1 Glenny’s 100 Calorie Brownie
DAY 3
Morning Exercise
Pre workout snack: 1 light yogurt
Daily Exercise
Breakfast
8 egg whites, scrambled with 1 oz reduced fat feta.
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Brownie, 1 cup skim milk
Lunch
Mixed salad with lots of veggies and 1 Glenny’s 1.3 Oz. Soy Crisps
Snack (Afteroon)
1 Glenny’s 100 Calorie Healthy Slim1 Bar
Dinner
2 oz (dry) Barilla plus pasta (or other high protein pasta) with 4 oz chicken breast strips or 3 oz shrimp and 1 cup snow peas (or mixed frozen asian stirfry vegetables). Dress with1/2 tbsp peanut butter mixed with 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp red pepper flakes, a few drops of sesame oil and enough water to reach a thick dressing consistency.
Snack (Night)
1/2 tbsp peanut butterand 1/3 banana mixed into 1/3 cup cottage cheese
DAY 4
Morning Exercise
Pre workout snack: 1 hard boiled egg
Daily Exercise
Breakfast
½ cup 5 minute oatmeal. 1 0% greek yogurt
Snack (Mid-Morning)
Lunch
1/3 cup hummus with 1 cup mixed vegetables to dip
Snack (Afteroon)
1 cup edemame in pods,
1 Glenny’s 100 Calorie Brownie
Dinner
4-5 oz grilled chicken breast, stir fried with mixed veggies and a light seasoning of herbs.
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar. and 1 sugar free hot cocoa
DAY 5
Morning Exercise
Pre workout snack: 1 string cheese, coffee
Daily Exercise
Breakfast
1 whole egg and 4 egg whites, scrambled. 1 cup 0% cottage cheese.
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Brownie and 6 almonds
Lunch
Cook 4-5 oz lean ground turkey (weight when uncooked), with condiments of choice, fill two crisp lettuce leaves with turkey, shredded lettuce and tomatoes and 1 tbsp (total) parmesan cheese. Roll up and eat.
Snack (Afteroon)
Dinner
5 oz salmon and 2 cups roasted vegetables
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
DAY 6
Morning Exercise
12 almonds
Daily Exercise
Breakfast
½ cup (dry) 5 minute oatmeal. 5 scrambled egg whites
Snack (Mid-Morning)
Lunch
Mixed salad (get a wide variety of veggies in there) with 1 5 oz can tuna packed in water, vinaigrette made with balsamic and flaxseed oil.
Snack (Afteroon)
1/2 tbsp peanut butter on a 1 Glenny’s 100 Calorie Brownie, 1 cup skim-milk
Dinner
2 cups spaghetti squash topped with tomato sauce, 4 oz ground turkey and mixed veggies and 1 TBSP parmesan cheese.
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
DAY 7
Morning Exercise
4 hard boiled egg whites
Daily Exercise
Breakfast
Baked French toast: (recipe serves two) In a bowl combine 6 slices light wheat bread with 1 cup egg beaters and ¼ cup fat free evaporated milk (not sweetened condensed). Add sweetener and nutmeg/cinnamon to taste mix well and allow to soak for at least 1 hour. Spray a small baking dish (preferably glass) with Pam and pour mixture in. bake till golden. Serve with sugar free syrup.
Snack (Mid-Morning)
1 (one) 0% Greek yogurt with 1 Glenny’s 100 Calorie Brownie.
Lunch
Large mixed salad with many vegetables, 3 oz lean protein (or 5 hard boiled egg whites). Dress as usual.
Snack (Afteroon)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
Dinner
4 oz lean beef in strips, stir-fried with 1 bag mixed Asian vegetables and 1 tsp each ginger and red pepper flakes
Snack (Night)
1 Glenny’s 1.3 Oz. Soy Crisps .
Healthy Snack Plan: Week 3
December 9, 2007
DAY 1
Morning Exercise
Pre-Workout Snack: 1 tbsp peanut butter.
Daily Exercise
Breakfast
1 cup Fiber one cereal with ½ cup skim milk and ½ cup berries
Snack (Mid-Morning)
½ cup 0% cottage cheese, and 1 Glenny’s 100 Calorie Brownie
Lunch
6oz salmon or tuna – on mixed salad greens and veggies, or with 2 cups of steamed veggies.
Afternoon Snack
Dinner
5 oz grilled chicken breast, 2 cups mixed roasted vegetables (toss with tarragon and garlic powder and roast at 400 till crisp
Night Snack
1 Glenny’s 100 Calorie Healthy Slim1 Bar
DAY2
Morning Exercise
Pre workout snack
1 tbsp peanut butter
Daily Exercise
Breakfast
5 egg whites scrambled with 1 slice non fat cheese. 1 0% greek yogurt
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Brownie and a glass of chocolate milk (mix 1 cup skim milk with 2 tbsp unsweetened cocoa powder and sweetener to taste – drink hot or cold. You can add 2 tsp instant coffee granules for a little kick.)
Lunch
1/3 cup hummus with 1 cup mixed vegetables to dip. 1 cup edemame in pods
(alternatively you can use 1 0% Greek yogurt mixed with French onion soup mix instead of hummus)
Snack (Afteroon)
Dinner
4 oz grilled chicken breast, stir fried with 2 cups mixed veggies and a light seasoning of herbs
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar
DAY 3
Morning Exercise
Pre workout snack: 1 total 0% Greek yogurt (sweetened as you wish)
Daily Exercise
Breakfast
1 tbsp peanut butter on whole grain English muffin. 5 scrambled egg whites.
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Brownie, 12 almonds
Lunch
Mixed salad (get a wide variety of veggies in there) with 1 4 oz can tuna packed in water, vinaigrette made with balsamic vinegar & Dijon mustard and 1 tsp ground flaxseed.
Snack (Afteroon)
1 Glenny’s 100 Calorie Healthy Slim1 Bar and 12 almonds
Dinner
6 oz wild salmon, grilled with 1 small sweet potatoe
Snack (Night)
DAY 4
Morning Exercise
Pre workout snack: 1 hard boiled egg
Daily Exercise
Breakfast
½ cup 5 minute oatmeal. 1 0% greek yogurt
Snack (Mid-Morning)
Lunch
1/3 cup hummus with 1 cup mixed vegetables to dip
Snack (Afteroon)
1 cup edemame in pods,
1 Glenny’s 100 Calorie Brownie
Dinner
Pizza: 1 small whole wheat pita topped with tomato sauce, 1 ox reduced fat mozzarella, vegeatbles (unlimited) and 1 tbsp Parmesan cheese, broiled
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar. and 1 sugar free hot cocoa
DAY 5
Morning Exercise
Pre workout snack: 1 string cheese, coffee
Daily Exercise
Breakfast
1 whole egg and 4 egg whites, scrambled. 1 cup 0% cottage cheese.
Snack (Mid-Morning)
1 Glenny’s 100 Calorie Brownie and 6 almonds
Lunch
Cook 4-5 oz lean ground turkey (weight when uncooked), with condiments of choice, fill two crisp lettuce leaves with turkey, shredded lettuce and tomatoes and 1 tbsp (total) parmesan cheese. Roll up and eat.
Snack (Afteroon)
Dinner
5 oz salmon and 2 cups roasted vegetables
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
DAY 6
Morning Exercise
12 almonds
Daily Exercise
Breakfast
½ cup (dry) 5 minute oatmeal. 5 scrambled egg whites
Snack (Mid-Morning)
Lunch
Mixed salad (get a wide variety of veggies in there) with 1 5 oz can tuna packed in water, vinaigrette made with balsamic and flaxseed oil.
Snack (Afteroon)
1/2 tbsp peanut butter on a 1 Glenny’s 100 Calorie Brownie, 1 cup skim-milk
Dinner
2 cups spaghetti squash topped with tomato sauce, 4 oz ground turkey and mixed veggies and 1 TBSP parmesan cheese.
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
DAY 7
Morning Exercise
4 hard boiled egg whites
Daily Exercise
Breakfast
Baked French toast: (recipe serves two) In a bowl combine 6 slices light wheat bread with 1 cup egg beaters and ¼ cup fat free evaporated milk (not sweetened condensed). Add sweetener and nutmeg/cinnamon to taste mix well and allow to soak for at least 1 hour. Spray a small baking dish (preferably glass) with Pam and pour mixture in. bake till golden. Serve with sugar free syrup.
Snack (Mid-Morning)
1 0% greek yogurt topped with half a cup berries
Lunch
1 Glenny’s 1.3 Oz. Soy Crispswith 1/3 cup hummus, and 1 cup baby carrots
Snack (Afteroon)
1 Glenny’s 100 Calorie Brownie, 12 almonds
Dinner
Meatloaf and tossed green salad. Meatloaf (serves two) 12 oz ground lean beef or turkey, 1 egg whites, ½ cup tomato sauce, ½ cup ground oatmeal, red pepper flakes, worstechire sauce, garlic salt and herbs to taste. Mix together, press into loaf pan and cover with 1 TBSP parmesan and bake at 350 until well done.
Snack (Night)
1 Glenny’s 100 Calorie Healthy Slim1 Bar.
Healthy Snack Diet Plan Substitutions
December 6, 2007
Carbs
½ cup uncooked 5 min oatmeal = ¼ cup uncooked steel cut oatmeal = 1 whole grain English muffin
Gluten intolerant – replace oatmeal with Quinoa (or make sure your oatmeal is gluten free). Use gluten free bread/wraps instead of English muffins. 100-140 cals a serving.
Meat/Fish/Eggs/Tofu
You may replace any fish oz for oz (i.e.: salmon, tuna) for any other fish (tilapia, shellfish) however bear in mind salmon has the most Omega-3s (which are “good for you fats”)
You may replace chicken breast/4% lean beef/turkey breast for one another – oz for oz
Vegetarians – you may replace tofu, tempeh for any fish or meat
Vegans – you may replace egg whites with tofu/tempeh
Dairy substitutions:
1 cup 0% cottage cheese = 1 cup 0% greek yogurt (recommended: Chobani – www.chobani.com
1 cup skim milk = 8 oz non fat yogurt such as Dannon Lite
Lactose intolerant: if simply intolerant – use Lactaid and try to follow the plan – dairy products aid enormously in weight loss. If allergic to lactose, replace dairy servings with either 3-4 oz lean protein or 1 serving nuts, or equivalent ounces of rice or lite almond milk.
Nuts
Nuts: 12 almonds = 18 peanuts= 25 pistachios=10 cashews=8 walnuts halves= 1 TBSP either peanut, almond walnut or hazelnut butter (ALL NATURAL ONLY)
If allergic to nuts, replace one serving of nuts with one serving of dairy – or try soy nuts/soynut butter
Vegetables/Fruits
Vegetables may be substituted freely. Fruit: 1/3 banana= ½ cup berries=half a large apple/pear/grapefruit = 1 small orange/peach
Diabetics: follow plan as written
Condiments to use freely
Herbs, garlic, onion,tomato paste (tomato sauce), no sugar added ketchup, powdered mixes such as Knorr’s Pesto sauce mix (unreconsituted – powder only) mustard (not honey mustard), balsamic vinegar, lemon juice, pepper, cayenne, cinnamon, nutmeg all spices/herbs
Condiments to use in moderation
Salt, lite teriyaki sauce, worstechire sauce,non fat mayo, SF/FF jell-o pudding (chocolate/pistachio/cheesecake or any other flavor), crystal lite, fat free dressings (use equal portions mixed with balsamic vinegar), skim milk in coffee/tea, 10 cal Jell-o cups, sweeteners (Equal/Splenda/Xylitol)
Extras
16 oz caffeinated coffee maximum daily – you can drink up to two more coffees, decaf – with skim milk/sweetener only. If you drink your coffee light – eliminate one dairy serving if you have more than one a day
Drink green tea all day – no limits – same with decaf tea in general
Water/seltzer is the best option.. but you may also have one diet soda (caffeine free) and 16 oz crystal lite (or equivalent)
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