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Hi, jermarnm. We encourage tea (especially green, white, red, or herbal); coffee (especially if organic) is also fine. As for water, it doesn’t have to be plain – you can flavor regular or carbonated water with squeezes of fresh lemon or lime juice, or with infusions of various fruits (letting water sit with berries or cut up fruit for several hours), and sweeten them with a natural no-carb or low-carb sweetener such as monk fruit or xylitol.
Im only on my second day of the menu I was wondering the same. And have to ask about splenda.. is that ok to use too,
Hi, deminichols. We don’t recommend Splenda (sucralose) because it is an artificial sweetener that can work against your efforts here. You can read more about what we recommend here – http://www.trimdownclub.com/the-best-way-to-sweeten-your-tea-2/.
on the topic of sweetner I have a link on chewing gum. I chew to help with the old habit of snacking at the computer not sure but this looks ok to me. I could not ind a topic on it. Others might be interested. http://simplygum.com/#6ingredients
Thanks for the tip on the chewing gum. I chew gum also to keep me from chewing on snacks that I shouldn’t be chewing on. I know the aspartame in sugar free gum isn’t good for you and its nice to have an alternative.
Hi, Jody, and welcome! A dairy fruit juice shake is something like this: http://www.trimdownclub.com/recipe/morning-meal-sub-smoothie/ (or even this, using a plant-based milk: http://www.trimdownclub.com/recipe/banana-berry-power-smoothie/), and non-dairy like this: http://www.trimdownclub.com/recipe/orange-carrot-shake/ or this http://www.trimdownclub.com/recipe/dragonfruit-smoothie/.
To the ladies talking about sugar-free gum: first, bravo; second, I just want to add that the advantage for your teeth is also good for your general metabolic health. There are so many blood vessels in your mouth that there is actually a link between dental hygiene and your heart, diabetes risk, etc. So again, 🙂 🙂
Hi!
When it states “Exchange per serving” for a fruit shake what does that mean exactly? Would you be so kind as to explain?
Thanks,
CathyHi, Cathy. It means that for whatever the amount of the serving size (i.e., 1 cup or 240 ml), yields that many exchanges of the various food groups. Exchanges are as follows:
Carb: 15 grams of carbohydrates + up to 3 grams of protein
Protein: 7 grams of protein + up to 5 grams of fat
Fat: 5 grams of fat
The list of how they add up for various foods is here – http://www.trimdownclub.com/exchanges-lists.
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