Newbies

Hi, Alphatia. We of course recommend water, still or carbonated, plain or flavored with cut up fruit peels (just steep like tea). We also recommend teas and coffee – just be wise about what you add to it, avoiding artificial creamers and sweeteners. If you like soda, we recommend you make your own rather than relying on readymade products with excessive sugar or artificial sweeteners that can work against your goals here; just dress up plain soda water with natural flavor extracts (yes, “cola” is available!) or citrus peels and a natural no-carb sweetener (such as Stevia, monk fruit, and/or erythritol). Other beverages, such as fresh-squeezed juices and milks, are considered foods.

I am looking for a place to put in my food diary of what I ate and cant find it. I gave up first time I started this because I didn’t understand how to navigate the program but I am a caregiver for my husband with P D and really need to be healthy so here I am. Please help me!

Hello! I’m on Day 1 and not sure where to begin. Of course I’ll look at recipes, but should I measure specific parts as well as weigh in?

Hi, SkinnyLynn, and welcome! You don’t need to weight parts of you, just your total weight is needed here.
As for an app, the entire website works on any smartphone.

Hi, SkinnyLynn. 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, hebuehne. If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices” icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work.

Hi, SkinnyLynn. Perhaps try to keep tempting snack foods out of the house, until you get used to not overdoing them. Also, try to think of a non-food activity that is as soothing as snacking, and do that when you feel the urge to binge coming on. Perhaps sipping on a caffeine-free beverage such as tea might help.

Hi, SkinnyLynn. Click on the “My Food Choices” icon (an apple) in the toolbar above your menu, then change your selections in the list areas.