Optional Snack List

3 Celery Stalks

1 Fruit-Flavored Sugar-Free Popsicle

1/2 cup Sugar-Free Gelatin

Up to 3 pieces of Sugar-Free Gum or Mints

2 Dill Pickle Spears (or sugar free variety)

2 ounces Pickled Oriental Radish

2 tablespoons PB2

10 Whole Almonds

7 Halves of Walnuts

20 Pistachios

Try to keep nut snacks to a minimum.

 

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Condiment vs. Healthy Fat Calculations

oil and vinegar

Condiment vs. Healthy Fat Calculations:

The serving of an item that is equal to 1 gram of carbohydrate can count as 1 condiment option.

The serving of an item that is <5 grams of fat and <6 grams of carbohydrates can count as one healthy fat option.

EXAMPLE:

wedge

Laughing Cow:

1 wedge Laughing Cow Cream Cheese = 1 fat serving
1 wedge Original Laughing Cow cheese = 1 fat serving
2 wedges Laughing Cow Light varieties = 1 fat serving
1 wedge Laughing Cow Light (a flavor with 1 g carb/wedge) = 1 condiment
1 piece Mini Babybel, Light (Original) = 1 fat serving.
10 pieces (approximately 47 grams) Laughing Cow Light Gourmet Cheese Bites = 1 fat serving

 

Healthy Fat Servings:

Canola oil: 1 tsp
Flaxseed oil: 1 tsp
Grapeseed oil: 1 tsp
Olive oil: 1 tsp
Peanut oil: 1 tsp
Safflower oil: 1 tsp
Benecol® Light: 1 Tbsp
Light mayonnaise: 1 Tbsp
Almonds: ½ oz
Avocado: 1-½ oz
Half and half: 3 Tbsp
Hazelnuts: ½ oz
Light margarine: 1 Tbsp
Olives: 1-½ oz
Peanuts: ½ oz
Pistachios: ½ oz
Regular cream cheese: 1 Tbsp
Regular mayonnaise: ½ Tbsp
Smart Balance® Light: 1 Tbsp
Walnuts: ½ oz
Butter: ½ Tbsp Margarine: 1 tsp

______________________________________________________

Salad dressing should contain about 5 grams of fat and less
than 6 grams of carbohydrate per serving to count as a Healthy
Fat Serving. The following salad dressings meet the guidelines
for one Healthy Fat Serving. Be mindful of your total daily
carbohydrate intake when you use these salad dressings.

Hidden Valley®:

2 tblsps per fat serving

  • Light Buttermilk Ranch

1 tblsp per fat serving

  • Caesar
  • Garden Tomato & Bacon
  • Roasted Onion Parmesan
  • Savory Bleu Cheese
  • Southwest Chipotle

Newman’s Own® Lighten Up:

2 tblsp per fat serving

  • Sun Dried Tomato
  • Lime Vinaigrette
  • Balsamic Vinaigrette
  • Caesar
  • Red Wine Vinegar & Olive Oil

 

Newman’s Own®:

1 tblsp per fat serving

  • Balsamic Vinaigrette
  • Parmesan & Roasted Garlic
  • Family Recipe Italian
  • Olive Oil & Vinegar
  • Ranch

 

Newman’s Own® Light:

2 tblsp per fat serving

  • Italian
  • Sun Dried Tomato

 

Kraft® Light Done Right:

2 tblsp per fat serving

  • Raspberry Vinaigrette
  • Roka Blue Cheese
  • Italian

 

Kraft®:

1 tblsp per fat serving

  • Buttermilk Ranch
  • Honey Dijon
  • Creamy Italian
  • CarbWell Classic Caesar

Annie’s® Naturals:

2 tblsp fat per serving

  • Light Goddess
  • Organic Buttermilk
  • Roasted Red Pepper Vinaigrette

1 tblsp per fat serving

  • Cowgirl Ranch
  • Organic Asian Sesame
  • Organic French

 

Wish-Bone®:

2 tblsp per fat serving

  • Romano Basil Vinaigrette
  • Light Asian with Sesame &Ginger Vinaigrette
  • Light Deluxe French
  • Light Thousand Island
  • Light Creamy Caesar
  • Mediterranean Italian

________________________________________________________

Kraft Free Singles:

1 slice = 2 condiments (The sodium content is quite high, be careful using them)

 

Typical Grocery List

Egg Beaters or All Whites

I Can’t Believe it’s Not Butter spread and spray

Almond Breeze Unsweetened or

Silk Unsweetened

Sugar Free Coffee Creamer

Tea (unsweetened)

Cottage Cheese

Laughing Cow Cheese wedges (low calorie)

Parmesan cheese

Mozzarella cheese

Cucumbers

Yellow squash

Spaghetti squash

Zucchini

Eggplant

Celery

Cabbage

Okra

Spinach

Cauliflower

Lettuce, Spinach or salad mix w/o carrots

Tomatoes

Mushrooms

Avocado

Olives

Almonds

Pistachios

Extra Virgin Olive Oil or Grapeseep Oil

Mt Olive Pickles sweetened with Splenda or

Dill Pickles

Picsweet frozen steamables:

Green beans, asparagus, broccoli and

snow peas (sparingly)

Water

ICE zero calorie beverages or

Fruit Water zero calorie beverages

Rotel Tomatoes

Sugar Free Jello

Sugar free gum

Sugar free pancake syrup

Lean Meats:

Beef, Pork, Chicken, Turkey etc.

Seafood:

Shrimp, Crab, Fish,

Crawfish, etc.

Tofu

 

 

Healthy Green Options

 We are allowed any combination of 3 servings a day.

Lower Carbohydrate

1 Cup Portions (fresh/raw)
Chicory Greens
Collards
Endive
Lettuce (green leaf, iceberg, butterhead, romaine)
Malabar Spinach
Mustard Greens
Mustard Spinach
New Zealand Spinach
Spinach
Spring Mix
Watercress

1/2 Cup Portions
Arugula
Celery
Cucumbers
Beet Greens
Dandelion Greens
Escarole
Jalapeno
Nopales
Radishes
Sprouts (mung bean, alfalfa)
Swiss Chard
Turnip Greens
White Mushrooms

Moderate Carbohydrate

1/2 Cup Portions
Asparagus
Cabbage
Cauliflower
Cooked Spinach
Eggplant
Fennel Bulb
Kale
Portabella Mushrooms
Straw Mushrooms
Summer Squash (scallop or zucchini)

Higher Carbohydrate

1/2 Cup Portions
Broccoli
Chinese Broccoli
Chinese Cabbage
Collard Greens (cooked)
Green Beans
Hearts of Palm
Jicama (cooked)
Kohlrabi
Leeks
Mustard Greens (cooked)
Napa Cabbage
Okra
Peppers (any color)
Radish, Oriental
Red Cabbage
Sauerkraut
Savoy Cabbage
Scallions (raw)
Snow Peas
Spaghetti Squash
Summer Squash (crookneck or straight)
Swamp Cabbage
Swiss Chard (cooked)
Tomatoes (red, ripe)
Turnips
Wax Beans

Other Green Options

Shirataki Noodles 4 ounces

 

Healthy Meatless Options

Each section is broken down into sub-sections. As each sub-section goes down, the carbohydrate content rises. Keep in mind, carbohydrates must be below 15 grams.

Leanest

14 Egg whites
2 cups Eggbeaters
2 cups AllWhites

1 1/2 cups 1% Cottage Cheese
2 Boca Meatless Burgers Original

2 Morningstar Grillers Vegan Burgers
2 Boca Grilled Vegetable Burgers

Leaner

2 whole eggs + 4 egg whites
2 whole eggs + 1 cup Eggbeaters
6 ounces (1 1/2 cups shredded) Low-fat cheese

6 Morningstar Veggie Sausage Links
15 ounces Mori-Nu Extra Firm Tofu
3 Morningstar Veggie Sausage Patties

24 Morningstar Meal Starters Chik’n Strips
2 cups Morningstar Meal Starters Sausage Style Recipe Crumbles
2 cups Morningstar Meal Starters Grillers Recipe Crumbles
1 1/2 cups 2% Cottage Cheese

Lean

3 whole eggs
4 ounces (1 cup shredded) Moderate-fat Cheese
4 ounces Goat Cheese, Low Fat
2 Morningstar Grillers Prime Veggie Burgers

8 ounces Part-skim Ricotta cheese
15 ounces Mori-Nu Firm Tofu
3 Boca Cheeseburger Patties
2 Boca All-American Flame Grilled Burgers

2 Morningstar Tomato & Basil Pizza Burgers
2 Morningstar Grillers Original Burgers
15 ounces Mori-Nu Soft Tofu
12 Trader Joe’s Meatless Meatballs

Healthy Lean Options

Leanest = 7 ounce portion (cooked weight) plus 2 Healthy Fats

Alligator (cooked)
Buffalo
Catfish
Cod
Crab
Crayfish (cooked)
Cusk (cooked)
Deer
Elk
Flatfish (cooked)
Flounder or Sole
Frog Legs (cooked)
Ground turkey or other meat at least 98% lean
Grouper
Haddock
Lobster
Mahi Mahi
Monkfish (cooked)
Moose (cooked)
Orange Roughy
Ostrich, tip, trimmed (cooked)
Perch (cooked)
Pike (cooked)
Scallops
Shrimp
Squid (cooked) 9 ounces!
Striped Bass (cooked)
Tilapia
Tuna (Yellowfin Steak or canned in water)
Wahoo (Ono) fish (cooked)
Whiting (cooked)
Young Duckling (cooked)

Leaner = 6 ounce portion (cooked weight) plus 1 Healthy Fat

Black Bass (cooked)
Butter Fish (cooked)
Chicken breast or white meat, without the skin
Chicken Gizzards (cooked)
Conch (cooked)
Corvina (cooked)
Duck, wild (cooked)
Ground turkey or other meat 95-97% lean
Halibut
Mussels (cooked)
Quail (cooked)
Octopus (cooked)
Ostrich, top loin (cooked)
Rabbit, wild (cooked)
Sand Bass (cooked)
Shark (cooked)
Squirrel (cooked)
Sturgeon (cooked)
Swordfish
Tilefish (cooked)
Trout
Turkey light meat

Lean = 5 ounce portion (cooked weight) and no Healthy Fats

Bear (cooked)
Beef Liver (cooked)
Blue Fish (cooked)
Carp (cooked)
Chicken dark meat
Chilean Sea Bass (cooked)
Dove (cooked)
Duck, domesticated (cooked)
Eel (cooked)
Farmed Catfish
Ground turkey or other meat 85-94% lean
Ham (cooked)
Herring
Lamb
Lean Roast
Lean Steak
Mackerel
Ox Tail (cooked)
Pheasant (cooked)
Pork Chop
Pork Tenderloin
Rabbit, domestic (cooked)
Rainbow Trout (cooked)
Salmon
Sardines (cooked)
Tuna (Bluefin Steak)
Turkey dark meat
Whitefish (cooked)
Yellow Tail (cooked)

Raw Vs. Cooked Weights

Fish – fillets and steaks, 10 ounces raw = 7 ounces cooked
Fish – whole, dressed, 1.625 pounds raw = 7 ounces cooked
Lobster, meat only, 1.75 pounds raw = 7 ounces cooked
Shrimp – Raw, in shell, 13 ounces raw = 7 ounces cooked
Shrimp – Raw, peeled and cleaned, 11.2 ounces raw = 7 ounces cooked

Chicken – Breast, white meat, 9.1 ounces raw = 6 ounces cooked
Turkey – Breasts, whole, skinless, 10.5 ounces raw = 6 ounces cooked

Beef – Ground, 85% lean, 6.25 ounces raw = 5 ounces cooked
Chicken – Thigh, dark meat, 10 ounces raw = 5 ounces cooked
Lamb – Chops, 11 ounces raw = 5 ounces cooked
Lamb – Roast, leg, boneless, 8.2 ounces raw = 5 ounces cooked
Lamb – Roast, leg, with bone, 11.1 ounces raw = 5 ounces cooked
Pork – Chops, loin, with bone, 12.2 ounces raw = 5 ounces cooked
Roast – Chuck, pot roast, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Tenderloin, trimmed, 5.5 ounces raw = 5 ounces cooked
Steak – Sirloin, boneless, 6.7 ounces raw = 5 ounces cooked
Steak – Flank, 7.46 ounces raw = 5 ounces cooked
Steak – Ribeye, 6.85 ounces raw = 5 ounces cooked
Steak – Round, bottom, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Rump, boneless, 8 ounces raw = 5 ounces cooked
Turkey – Ground, 5.9 ounces raw = 5 ounces cooked

 

10 Tips to Get You Started on the Right Track

Start-preparing-for-ACA

Preparing for the first day

Tomorrow is the day! You are probably very excited to get started – and

maybe a little apprehensive, too.  Here are a few tips that will make the first

day easier for you and ease your anxiety a little bit.

1. Read your Guide from cover to cover today. This came in your

food box. Get it out and read it carefully. This is your instruction manual that

you will refer to time and time again.

2. Take the online Health Assessment Quiz on your health coach’s website.

This will give us a benchmark of your starting point.

3. Clear your cupboards. Today is the day to get rid of all your favorite

foodstuffs that are not allowed on your plan: chips, candies, ice cream, wine,

cheese, dairy products, cakes, breads, crackers, fruit, you get the idea.

Sure, I know you’re determined – but at 3:00 PM tomorrow afternoon you might not

be feeling quite so sure of yourself! So make it easy on yourself and get it out

of the house – NOW.

Put family members on notice that they will have to eat

their favorites out of the house and out of your sight – at least for the next two

weeks until you get your routines well-established.

4. Plan tomorrow’s 1 Lean & 3 Green meal. There are some great recipes on

your health coach’s website or on this website under the recipes category.

Go to the store tonight and get what you need to prepare your L&G tomorrow.

Keep it simple: 5-7 ounces of grilled lean beef, chicken or fish, and 3 servings of

non-starchy green vegetables. That’s it. See pages 4-5 of your Guide for details.

5. Select 6 PCMR meals to take to work with you tomorrow (1 extra), and put

them in a zip lock bag. Just pick up the bag and take it with you on the way out the

door, and you’ll even have an extra meal in case you are hungry or get delayed

for lunch.

6. Take your measurements and your BEFORE picture tonight. You’ll be really,

really sorry if you don’t do this. After you lose weight – and you will – it will be

too late. Do it now! Having this picture will be inspirational!

7. Ask your health coach for the web address of our support site and sign up for

a free account. It’s a treasure-trove of very practical info, including recipes,

blogs and an entire interactive online community. You’ll love it!

8. Be sure and weigh yourself tomorrow morning just before you step into the

shower. This will be your starting weight, and although it’s discouraging – it

will be the last day you see that number on the scale. : ) Send it to your health

coach.

9. No exercise for first 3 weeks: If you are not currently exercising, don’t start

now. We recommend that you wait until your body adjusts to the lower

calorie intake, or about three weeks. If you ARE currently exercising, you will

need to cut that in HALF, both duration and intensity. No huffing and puffing

and no going over 45 minutes.

10. Email your health coach tomorrow morning with your Health

Quiz score and your starting weight.

Finally, Get a good night’s rest.