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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 5,878
8/2/19 2:48 P

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I've had that one or the L---t brand...we recently started being able to get 95% cacao in that brand, and one serving is 4 of their squares. FOUR! I can't eat that much! One square ends up being plenty, and I can walk through the "Valley of the Shadow of Death by Cheap Quality Inferior Grocery Store chocolates" and not feel the least bit of craving or inclination to stop - even if I didn't have a piece that specific day but just a day or two before. My husband treats himself to one a day just as a bright spot in his workday state. For being "bitter" and not very sweet, the antioxidents in those chocolate bars is amazingly effective.

She girds herself with strength, And strengthens her arms.
Proverbs 31:17


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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:57 P

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Snack:

Dark Chocolate: Intense dark 72% cacao from G________. It probably wouldn't make any difference which brand I had chosen. The nice thing is I haven't craved my usual cravings since I started eating 1/3 third of a serving each day. 3 squares = a serving of 170 calories, so one healthy piece of candy of almost 60 calories has eliminated all cravings, and I'm able to check off 5 of the 6 lists in the Eat to Beat Disease Book.

Not good news for Dunkin Donuts!!

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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:49 P

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Rice/Quinoa/ barley Power Bowl:

If I add my power ingredients to rice, my rice doesn't count because I have no whole grain rice.
If I add it to Quinoa or barley, the whole grain DOES count.

So here's my current favorite power bowl to put on top of whole grains:

dark meat roasted chicken & gently grilled vegetables: mushrooms, onions, roasted garlic, celery,

6 points if served on quinoa, barley or other whole grain

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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:40 P

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Herbs and spices

These are things any Sparker can add to their food, adding lots of flavor, little calories, and a big impact on your health: Basil, cinnamon, marjoram, oregano, peppermint, rosemary saffron, sage, thyme turmeric, Chile peppers

Oh, ginseng and licorice root are included in this group, but they aren't in my pantry. Not sure I'd add them. And I'm not sure why he doesn't include ginger in any of these lists now. It used to be on the anti-angiogenic list.

Anyway, I add basil and oregano to my tomato soup along with onion and celery. Virtually calorie free!!

I add turmeric or saffron to my rice. I'm sure there are other things that would appreciate a sprinkle. McCormick says there are many other things to add Turmeric to.

And what about sage, rosemary and Thyme sprinkled on your chicken thighs that you roast on Sunday afternoon?

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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:32 P

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Arby's--Mom's favorite place for lunch.

Mom: white meat turkey slider and fries. 0 Eat to Beat Points

Me: 2 side salads 0 points
I took my own salad toppings: chopped onion, chickpeas, cheddar cheese, tomato, mango, macadamia nuts, cashews, walnuts, EVOO, balsamic vinegar, mushrooms,gardein crumbles

So by planning ahead, taking along bits of ingredients, I worked that salad up to a powerful 12 points. I do the same thing at home where I have lots of containers and baggies with bits of power bowl ingredients ready to add to any dish.

I find that most restaurants do NOT have an option anymore for dark meat poultry. Unless it is someplace that makes fried chicken. That kind of defeats my purpose of wanting to make a healthy food choice of dark meat chicken.

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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:24 P

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The Burg: Beans and Rice

This was 1 point at first glance, but the rice was made with turmeric and chili peppers. This added a point. And there was celery and onion in the beans. I'm up to 4 points now.

I requested a side of chopped tomato which I dumped on top. 5 of 5 points.

And then I found fresh fruit on the breakfast menu, which I also ordered. That wound up being blueberries, strawberries, and bananas.

So I had 8 Eat To Beat ingredients for 7 points.

Mom had white meat chicken tenders and tater tots for 0 points.

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More VEGGIES, More whole foods. LESS processed and adulterated food.


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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:19 P

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Restaurant Food: Cracker Barrel

Vegetable plate: Pinto Beans, cabbage, turnip greens, fresh apple slices.

4 points of 4 possible.

I also ate a biscuit with raspberry jam, but chose to not count the jam. Technically it should add another point for 5 of 5 points.

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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:16 P

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Restaurant food: I thought this would be very difficult. It's been easier than I thought it would be. Of course, all restaurants aren't created equal. But Dr. Li wants us to eat at least one item from each list each day. So if you include at least one item when you eat out, and fill the gaps at the meals you eat at home, you are working to support your health. You might not be working to lose weight, but your are working to support your health.

Red Lobster lunch: Power bowl. fire grilled salmon, strawberries, blueberries, edamame, frisée, endive. (this was beautiful when served!!

6 of 6 possible points. Wow!! I also had a vinaigrette, and a famous Red Lobster biscuit, which I couldn't resist.

Paying it forward at
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Download the Full Plate Diet E-Book at the bottom of this page:
fullplateliving.org/diet/full-plate-diet-fiber-guide

More VEGGIES, More whole foods. LESS processed and adulterated food.


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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:08 P

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My favorite Eat to Beat Breakfast: Fruit, Granola, yogurt, Pomegranate Tea (Bigelow) or Black Tea, Kiwifruit, apple with peel, blueberries, mango, Yogurt, Cinnamon

35 points

My granola comes from Yoders in Sarasota. ETB ingredients include flaxseed, oats, pecans and walnuts. I usually sprinkle on 2 heaping teaspoons.

I alternate this granola with Great Grains cereal when I run out.



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Download the Full Plate Diet E-Book at the bottom of this page:
fullplateliving.org/diet/full-plate-diet-fiber-guide

More VEGGIES, More whole foods. LESS processed and adulterated food.


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BRAVELUTE's Photo BRAVELUTE Posts: 3,984
7/31/19 10:03 P

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I am working to incorporate William Li's 5x5 plan to incorporate at least 1 food from each of his 5 food lists into my meals.

My goal is to get 1 food from each group into each meal, but I'm happy if I cover food from each list into each day.

I'm creating this list to share ideas about how I'm doing this. I keep charts and check off which list ingredients are found on so I know how I'm doing with each list. I will let you know how many points that meal has earned on my chart. A meal with 5 ingredients CouLD receive 30 points max because there are 6 lists. If you want more information on what anyone shares here, please ask in this forum, or send us a spark mail message.

Paying it forward at
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Download the Full Plate Diet E-Book at the bottom of this page:
fullplateliving.org/diet/full-plate-diet-fiber-guide

More VEGGIES, More whole foods. LESS processed and adulterated food.


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