Hello & Welcome to the rest of your life! This is an outline of
“what worked (and continues to work) for me” on the program.
Just follow along, have fun and you’ll be successful!!
(I’ll list those items to buy at the store in blue…)
When you lose water and fat weight on this program; you’ll need to put
sodium and potassium back into your body…so don’t be afraid to add salt
to your foods or have a cup or two of bullion! Get a good Celtic sea salt and
use it on everything…cucumbers, salad, etc.
I use “Braggs” (this is an amino acid that tastes like soy sauce…available in
most health food stores) as a marinade or as a dip. It also comes in a little
spray bottle…I use this on my veggies or my meat!
I’ve found the best bullion to be “Better than Bullion.” It’s lower in sodium
and tastes just like chicken soup and has no MSG. Feel free to add to your
soups or just enjoy 1-2 cups a day (start with ½ tsp in 8 oz hot water.) You
need to add sodium plus this will help keep your hunger at bay.
You can have one “wet snack” and one “dry snack” in addition to your
5 & 1 program & your 1-2 bullions a day.
For your “dry snack…” you can order crackers or soy crisps from TSFL.
I take a packet of these to the movies so I’m not tempted by the popcorn!
For your “wet snack”…you can have up to 3 stalks of celery, sugar free
jello, a couple dill pickles or a couple slices of cucumber.
SNACKS……..keep your snack around 45 calories, 2-3 grams of fat and
less than 8 grams of carbs.
I also don’t suggest you use additional oils or condiments, bbq sauce, etc.
The quick start guide will tell you differently…trust me! ☺ You can use
Smart Balance butter spray…it’s great!
I use vanilla, maple or hazelnut extract in my oatmeal and use the following
“extracts” in my shakes; strawberry, lemon, root beer, almond and cherry.
You know…half the challenge of getting to your goal is being creative,
having fun; knowing your boundaries and makin’ it work for you.
If I knew I wasn’t going to eat my “Lean and Green” meal all at once…I
would eat half of the serving of chicken and put the rest in my soup.
I love to do lettuce wraps with chicken as my “Lean and Green.” I make a
tuna or chicken salad by using a low fat, low calorie lite safflower
mayonnaise (I use Hain Pure Foods or Naonaise.) This has 45 calories in
one tablespoon, 4 grams of fat and 2 grams of carbs. I mix 2 tablespoons of
mayo with 2 large cans of tuna; add mustard, celery, black pepper, garlic
powder and salt. I’ll put a tablespoon or two of this mixture in a lettuce
wrap or on my salad (no dressing if you’re having this on a salad.)
Wishbone makes a line of low calorie, low carb salad dressings called
“Just 2 Good” that you can use for dipping veggies or on your salad or use
the Wishbone “salad spritzers”, a spray salad dressing.
I also shred zucchini on my salad to add moisture!
Here’s a salad dressing recipe I love. "Good Seasonings" Italian dressing:
comes in a box with a jar/cruet…in the dressing aisle
DON'T follow the directions on the packet...DO THIS instead...
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empty 2 packets of dressing into the jar/cruet
add in water and vinegar to your taste
add ¼ teaspoon of oil
shake and enjoy
** Although tomatoes are on “the list”... for now…skip them? It’s just too
hard to count the carbs as each color, size, etc. has a different count. If you
like salsa, get a jarred one; that way you can check the carbs on the label.
** If you were taking vitamins, oils, supplements before the program, stop
using them while you're on the program. The program has a perfect blend
of vitamins and minerals...so...just while you're in the weight loss stage,
skip anything extra.
Stick to the program!! If it’s not in your book or I didn’t tell you could eat
it…DON’T EAT IT…call me! Better safe than sorry!
Every now and again…call me and we’ll review YOUR program and make
sure you're "doin' it right!" (that's the drill sergeant in me) :)
Shakes can be mixed and frozen to make a slush or ice cream.
I bought a beautiful Japanese style bowl to have my soup in and got
deep/tall coffee mugs to microwave my oatmeal in and long teaspoons.
Eating is enjoyable this way!
Set yourself up for success by having lots of water on hand and shakers and
packets everywhere.
Your success will come so quickly you won’t believe it!
Oh…kids can use the packets too…just substitute a packet for a snack…
they can have 3-4 a day and 2 “Lean and Green” meals, a starch and a fruit.
Sweetener info: Equal and Sweet & Low aren’t good for you. Plus they
have 2 grams of carb per packet. Splenda is the lesser of all these evils but
still REALLY bad for you.
THE BEST SWEETENER…Stevia. It’s completely natural and is processed
by pressing a leaf to get the oil out. No chemicals, additives or artificial
anything!!! It won’t raise your blood sugar and has no carbs.
Best brand of Stevia? Stevia in the Raw! Green box of loose packets, sold in
most grocery stores.
HAVE FUN…here we go! ☺
Take Control…Shape Your Life!
f{tÇÇÉÇ
Shannon Wollam
Certified Health Coach & Global Director
702-454-1005 or cell/text at 702-326-0624
www.wannaloseit.tsfl.com for you as a client
www.wannaloseit.com for you to refer someone
www.wannaloseit.tsfl.com/biz to learn about being a coach