Newbies

The video discussed artificial or overprocessed versions of popular foods that should be healthy, but have been manipulated into being particularly harmful to your goals. Rather than giving up on them altogether, we encourage better versions in their original, natural forms. Note that the foods discussed in the video are only examples, and many other popular foods have been similarly affected—so it’s good to read labels, be aware of how a food is made, and choose whole foods as much as possible.
1. Regular “whole wheat” bread – this often also contains refined flours, so it is preferred to select “100% whole” grain products (wheat or other). Even with these products, be sure to read the label and avoid hydrogenated fats or similar ingredients such as mono- and diglycerides.
2. Regular margarine – this is often made from chemically altered fats that create health risks similar to those people are trying to avoid by eating a plant-based product. If you must use a hardened oil, t is better to choose those based on coconut oil, and otherwise to use healthy liquid oils, such as olive, as much as possible.
3. Artificial sweeteners – you can read more about this here: http://www.trimdownclub.com/the-best-way-to-sweeten-your-tea-2.
4. Regular orange juice – If it is in a store, it is likely to have been stripped of what makes it healthy. Even if vitamins etc. have been added back in, it really is not the same. Fresh-squeezed is the way to go.
5. Conventional and overly processed soy – organic is fine, and minimally processed items such as tofu, yogurt, and milk, as well as fermented items such as tempeh and natto are fine. However, most pre-packaged mock meats tend to be a problem.

Hi, Jeanette. Each “cup” (volume measurement) is 240 ml or 8 fluid ounces. “Chips here” are “crisps,” and “fries” are British “chips.”

Hi, Valdenny. We give you complete freedom to select the vegetables you want, so that you can minimize vitamin K and not worry about interactions with warfarin. Wherever you see “Vegetables of Your Choice” in your menu, it’s 100% up to you.
Having written that, note that as long as you are being followed by a healthcare provider who checks your INR etc., you don’t necessarily have to completely give up those vegetables – just be sure to eat a similar amount each day (preferably not a huge amount) so that your medication can be dosed accordingly. If you have additional questions, please do repost here, and I will get back to you.

Hi, Sal. I highly recommend that you switch over to the personal version of the Menu Planner application (the right-most option in the apps area here – http://www.trimdownclub.com/menu-planner). There you can select the specific foods to go into your menu. I also encourage you to take advantage of our shopping guide here – http://www.trimdownclub.com/where-to-buy-uk.

Hi, Catanie. “SWG” stands for “sprouted whole grain.” You can read more about it here: http://www.trimdownclub.com/what-is-SWG-bread.

Hello Ossie-Sharon

Thanks for your reply (below).
I tend to be fairly active. Walk every day. I started doing meta fit (interval training) and body pump once a week. Have slipped out of the routine because of holidays. Would appreciate some specific guidance please.

Hi, FunChick, and congratulations! The key to tightening and toning is targeted and general exercise. Are you currently physically active? If you would like specific guidance here, please do write back.

Wow there is a lot of food on the menu plans! Are you really expected to cook and eat that much? obviously the American diet and recipes are far in excess of the standard British diet… I am amazed that you can lose weight!! Think I will look at parts to get some ideas only.