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Thanks for downloading my 95-5 Wellness Solution – the exclusive eating plan for PowerInTheGroup.

com
I KNOW changing what you eat is hard and you have a million questions! Who wouldn’t? 
I also know you’re eager to know what you have to eat so you can get back to health and leave Prediabetes,
Insulin Resistance, High Blood Pressure, Cholesterol Problems, Metabolic Syndrome… And all your other
health problems in the dust.
Don’t worry!
I’ve got it all laid out for you…what to eat, what to avoid, even what to drink and eating out tips. It’s not hard
and you’ll get the hang of things pretty quick and be on your way to being healthy again.

I don’t expect you to become a full fledged 95-5er overnight. That’s impossible!
So, instead, be kind to yourself and decide to master one 95-5 Breakfast, one 95-5 Lunch, one 95-5 Supper a
few 95-5 Snacks and DON’T FORGET to keep your water bottle full of some tasty 95-5 beverages.
Then…
Move on and start making your second 95-5 Breakfast, 95-5 Lunch, 95-5 Super and more 95-5 Snacks.
And then just repeat over and over until you’ve become the master of a whole bunch of 95-5 Meals.
I hope to hear from you really soon.
P.S. Be sure to join our free, friendly Facebook Group. You'll get science-based answers to your questions, and
realistic, sustainable and doable options for healthy eating, healthy exercise & healthy lifestyle changes. And,
as always with Power In The Group, it's just for us ladies!
What You’ll Find in Here:
95-5 Frequently Asked Questions (FAQ’s)
95-5 Breakfast
95-5 Lunch
95-5 Supper
95-5 Snacks
95-5 Healthy Beverages
95-5 Guide to Sugar and Fake Sugars
95-5 Guide to Eating Out

Disclaimer: The 95-5 Wellness Solution is solely for educational use only and should not be used as a substitute for professional medical advice, diagnosis or
treatment. The 95-5 Wellness Solution is not intended to cure any disease or a guarantee of disease prevention. If you have a medical condition speak to your doctor
before starting the 95-5 Wellness Solution. If you are taking medication(s) you may need to have medication(s) adjusted to accommodate a new diet – speak to your
doctor to see if this applies to you. Never disregard professional medical advice, discontinue prescribed medication(s) or delay seeking advice or treatment because of
something you have read in this document. This document is copyrighted and belongs to PowerInTheGroup.com. You may SHARE this document freely WITHOUT
permission from PowerInTheGroup.com but are not permitted to sell it or any portion of it. The authors and publisher disclaim all liability in connection with the use
of this document or the educational advice contained in this document.
95-5 FAQ #1: What is the 95-5 Wellness Solution?
The 95-5 is a way of eating that promotes healthy habits, attitudes and beliefs about food. At 95-5 we focus on eating
primarily plant-based whole foods and a healthy portion of farm raised meat. Our healthy 95-5 food culture helps
women regain and nourish their health – for life.

The 95-5 is NOT:

-a temporary diet

-a quickie weight loss plan

-a quick fix solution to your health problems

95-5 stand for: 95% Whole Foods from Plants AND 5% Pasture Raised Meat.

95-5 FAQ #2: What Are Whole Foods from Plants?


It’s simple.

Whole foods from plants are real food, like it came from the ground, the garden, the field or the farm.

If it needs a label to explain what’s in the package, it’s probably not a whole food.

You’ll find whole foods in the produce section or bulk section of your supermarket.

If whole food is packaged, it only has one ingredient. For example: brown rice in a bag.

95-5 FAQ #3: Why 95% Whole Foods from Plants?


Research has repeatedly proven this super important truth:

"The more plant-based foods you eat, the better your body is able to fight off diseases like Type 2 Diabetes,
Heart Disease and Stroke."

So if plant-based foods are the answer, why does the '5' in our 95-5 Wellness Solution stand for 5% of what you eat
being pasture-raised meat?

Because we live in a meat-eating culture. So we’re being realistic and giving you permission to eat a little meat so you
won’t feel like you’re different or losing out. After all, the goal here is you being healthy...and that's never gonna happen
unless you adopt a new way of eating that you can stick with until it becomes normal for you.
95-5 FAQ #4: What Does 5% Meat Look Like?
We tell our clients to think of the 95-5 as a realistic way of eating a mostly-vegetarian-diet in a meat-eating culture.

The good news is you AREN’T cheating on the 95-5 if you eat some meat.

Want to eat a little meat? No problem.

Just keep it to a minimum of 3 ounces per day (or the size of a deck of cards).

Check out our handy Your Meat for The Week plate to see how much meat you can eat (see below).

Like I said, a little meat is fine...

...but beans and lentils promote stable blood sugar control, so try to replace some of the meat you eat with beans,
lentils and other plant-based proteins.

What does the 5% stand for? You eat 21 meals a week...if one plate is for meat that’s about 5% of your total weekly
meals.
Only Eat Farm Raised Meat
Not all meat is made equal.

So make sure your meat was raised in a natural environment, NOT on a feed lot or a factory farm operation

Look for:

 Grass-fed beef
 Direct from farm poultry
 Ocean-raised fish (like wild salmon or line caught tuna)

Don’t Eat:

 Farm raised fish


 Shellfish
 Processed meats like bacon, sausages, luncheon meats
 Processed meats with sauces and seasonings
 Feedlot raised meats (CAFO – concentrated animal feeding operation)

95-5 FAQ #5: Can I Eat Sugar with The 95-5?


Table sugar is very refined so you should avoid it. Period.

High fructose corn syrup (HFCS) is extremely refined. Please NEVER eat or drink anything with HFCS in it!

And even with those 2 sugar bad-boys out of the way, if you're trying to reverse Prediabetes, lose weight, or get back to
health, you must eat very little sugar until your blood sugar is under control or you've lost the weight you want.

Here are your 95-5 Sugar Goals:

 2 tsp. MAX/day of natural unrefined sugar like raw honey or unrefined coconut sugar.
 Only have natural unrefined sugar when mixed with other whole foods, like in a coconut flour muffin, cinnamon
flax bread or coconut flour waffles.
 Never eat any sugars on their own, like putting honey on a piece of whole grain bread or in your coffee.
 Fake sugars change your gut microbes (in a bad way) and promote obesity.
95-5 FAQ #6: Do I Have to Count Calories with the 95-5?
NO! Calorie counting is not sustainable. And you need a new way of eating that's sustainable.

Besides, calorie counting is really ONLY necessary if you eat processed food.

Calorie counting takes all of the joy out of eating and turns meal-time into a math lesson (or worse, a guilt trip).

For millions of years, humans ate without the aid of a calculator, a scale or an app.

And you can to...if you eat real food, that is.

Don’t worry. You won’t overeat. Why? Because whole foods fill you up, so you naturally stop eating.

How's that for easy!

95-5 FAQ #7: Can I Eat Dairy On the 95-5?


You shouldn’t. It’s not natural to consume milk from other species of animals.

Take cows, for example.

Cows produce milk that's naturally laced with tons of GROWTH HORMONES, intended to make a baby calf grow as big as
1800 pounds and ready to mate...at only 9 months.

But isn't milk supposed to be one of the healthiest things out there?

Well, dairy consumption has been associated with Type 1 Diabetes, obesity, breast cancer, prostate cancer, ovarian
cancer, hip fractures, heart disease and food allergies.

Bottom line: adult women don’t need to drink milk.

But isn't milk an excellent source of calcium?

Actually, the countries that consume the most milk have the highest rates of osteoporosis and hip fractures.

Don't worry about getting enough calcium. You’ll get plenty from leafy greens, seeds and nuts when you're a 95-5'er.
95-5 FAQ #8: Can I Eat Eggs On the 95-5?
YES! Eggs are the easiest animal protein to digest, and are a better choice than meat.

Better yet, you don’t have to include your eggs in the 5% meat portion of the 95-5.

If you like eggs, eat eggs. If you don’t like eggs, don’t eat them.

95-5 FAQ #9: Is the 95-5 a Temporary Diet?


No. It’s a way you eat to regain your health and keep yourself healthy.

You should do it for the rest of your life if you want to avoid lifestyle diseases like Type 2 Diabetes.

95-5 FAQ #10: Will I Lose Weight If I Eat The 95-5?


Yes. Your body will easily find its natural weight if you eat real food.

The 95-5 is designed to promote health, which includes having a normal BMI (body mass index).

If you need to lose weight, you will. If you don’t, you won’t.

95-5 FAQ #11: So How Do You Transition from What You Eat Now to The 95-5?
Decide you’ll do this one meal at a time.

Don’t fret!

With practice, the 95-5 will soon become second nature for you...just like it did for me.

For now, just concentrate on mastering ONE option for:

95-5 Breakfast, 95-5 Lunch, 95-5 Supper, 95-5 Snack, 95-5 Beverages

Once you master those add one more breakfast, lunch, supper, snack, drink and so on. Pretty soon you’ll have a variety
of things you can make, enjoy eating and will get you back to health.
95-5 FAQ #12: What Should I Eat for Snacks?
Your SNACK should be

 A little protein
 A little healthy fat (whole foods have healthy fats, processed foods don’t)
 Low carb fibery veggies or fruit

Junky foods and processed foods are not snacks and should be avoided.

(see SNACK GUIDE for more info)

95-5 FAQ #13: Should I Eat On a Schedule? YES!

95-5 EATING SCHEDULE


Your body likes getting food at regular intervals. Your reward will be better blood sugar control.

BREAKFAST SNACK LUNCH SNACK SUPPER SNACK


6am-7:30am 9:30-10am Noon 3pm 5:30-6:30pm Before bed/night
Skipping meals Eat a 95-5 Eat a 95-5 LUNCH Eat a 95-5 SNACK Eat a 95-5 A SNACK before
is terrible for SNACK around the same 3-4 hours after SUPPER about 3 bed helps keep
blood sugar 3-4 hours after time everyday. If LUNCH. hours after your nighttime &
control. Eat a BREAKFAST. you can’t, you afternoon your waking blood sugar
full 95-5 may need a 2nd If you’re hungry SNACK. If you stable. If you wake
BREAKFAST If you feel SNACK to tide you before 3pm you can’t, you'll up at 2-3 am and
within one hungry, sleepy, over until LUNCH. didn’t eat enough likely need a 2nd can’t go back to
hour of waking irritable or at BREAKFAST SNACK to tide sleep, eat a 95-5
up. lightheaded, eat and/or LUNCH. you over until SNACK and
your SNACK SUPPER. immediately go
Coffee alone IS right away. back to bed.
NOT breakfast.
SUPER IMPORTANT:
1. Don’t be tempted to skip breakfast. Eating breakfast helps stabilize your morning blood sugar.
2. Eat a FULL meal within one hour of getting up.
3. Always eat whole-food-fibery-carbs, protein, and fat at every meal.

PROTEIN FATS CARBS AVOID JUNK


GOAL: Eat protein like eggs, GOAL: Always eat fat with GOAL: Fill up on fiber. GOAL: You want stable
hemp, nuts, tofu or lean your meal. Eat as much REAL blood sugar, so don't eat
meat. fruit/vegs/legumes as you any of these.
want. Limit grains.
-Free Range Eggs (2) -Avocado (1/4) Fruit: Berries, Apple -Added sugars
-Hemp Hearts (3 TBSP) -Coconut oil to lightly fry Banana, Pear, Plum, Orange, -Baked goods
-Boxed cereals
-Soy Milk eggs Grapefruit -Breakfast bars
-Nuts -Nuts, nut butter -Breakfast shakes
-Seeds -Seeds Seeds: Chia, Flax, Sunflower, -Candies or chocolate
-Nut butter -Coconut Pumpkin -Coffee shop food
-Commercial bread
-Tofu
-Crackers
Heavy Bread: Local sprouted- -Dairy
Lean Meat*: turkey, DON’T Skimp on Fat: whole-grain bread. Limit 2 -Donuts
chicken, fish You need fat for healthy pieces. -Energy drinks
cell function, including -Fast food
-Fruit juice
*Don’t Fill Up on Meat: blood sugar control. Other Carbs: -Jams and jellies
95/5 means you only eat 3 Greens (smoothie) -Left-over takeout
oz. meat/day MAX. Fat slows down digestion Veggies (omelette) -Processed fruit
so you avoid blood sugar Whole Grains (Barley, Spelt, -Processed meats
-Rice cakes
3 oz. = size of your palm or a spikes. Kamut, Rye, Quinoa) -Refined oils
deck of cards -Store bought muffins, cakes,
Raw Grain Flakes: bagels
NOTE: NOTE: You don’t have RAW grain flakes slow down -Sweetened peanut butter
to eat any meat if you don’t digestion. Try 2 TBSP. added -Toaster pastries
-Waffles and pancakes
want to! Beans/plants offer to muesli.
tons of protein and helpful
Coffee:
fiber...meat only offers
Drink green tea rather than
protein and fat.
coffee.
95-5 Breakfast Sample #1: Eggs, Toast and Chia Fruit Salad
 2 scrambled eggs (add veggies if you want)
 1 slice heavy-whole-grain-bread with mashed avocado or nut butter
 1 large tomato, raw sliced with eggs/toast
 Chia/fruit salad with soy milk (1/4 banana, 1/3 c. strawberries, 1/3 c. blueberries, 2 TBSP. chia seeds, soy milk to
cover). Let fruit sit with the milk/chia for about 10 minutes before eating. Optional: add 2 TBSP. whole grain barley
flakes.

95-5 Breakfast Sample #2: Eggs, Muesli and Green Smoothie


 2 poached/soft-boiled eggs
 Chia Muesli with unlimited berries, 1/4 banana, soy milk. Optional: add 2 TBSP. whole grain barley flakes.
 Green Smoothie (Blend: 1/4 frozen banana, 1 frozen apple or 2 c. strawberries, 4-6 c. spinach, 2 c. water). If you
can’t drink it all, take the rest to work in a jar.

95/5 Breakfast Sample #3: Power Smoothie and Toast with Nut Butter and Fruit
 Heavy-whole-grain-toast OR Flax Bun with peanut butter/nut butter with sliced banana/grapes/apples/or grated
carrot
 Power Smoothie: blend the following...
 4-6 cups loose spinach
 1/3 frozen banana
 2 cups frozen strawberries (no sugar)
 3 TBSP. hemp hearts
 2 TBSP. coconut oil
 1 handful raw/roasted almonds
 2 cups water (adjust water based on desired thickness)
SUPER IMPORTANT:
1. Don’t be tempted to skip lunch. Eating lunch helps stabilize your afternoon/evening blood sugar.
2. Eat a FULL meal around noon. Don’t wait until you are starving to eat!
3. Always eat whole-food-fibery-carbs, protein, and fat at every meal.

PROTEIN FATS CARBS AVOID JUNK


GOAL: Eat protein like lean GOAL: Always GOAL: Fill up on fiber. GOAL: You want stable blood sugar,
meat, nuts, tofu or beans eat fat with your Eat as much REAL so don't eat any of these.
and lentils. meal. fruit/vegs/legumes as you
want. Limit grains.
-Beans -Olive oil (virgin) Fibery Vegetables: -Added sugars -Low fat cookies
-Bagels -Meat helper mixes
-Lentils -Hemp Oil sweet potato, yams, red -Baked goods -Nuts roasted in oil
-Hemp Hearts (3 TBSP) -Mayo (1 TBSP) potatoes, turnip, eggplant, -Bottled salad dressing -Packaged
-Raw nuts (handful) mushrooms, peas, -Bottled sauces cookies/snacks
-Breaded meats -Packaged meals
-Seeds (handful) Handful: artichokes, asparagus -Candies or chocolate -Pita bread
-Nut butter (2 TBSP) -Raw nuts -Canned pasta -Potatoes (white)
-Canned soup -Pre-cooked meats
-Tofu -Seeds Fruit: berries, apple -Coffee shop food -Pre-seasoned meats
-Tuna* (in water) banana, pear, plum, -Commercial bread -Processed cheese
-Wild salmon* 2 TBSP: orange, grapefruit, grapes -Corn thins -Processed fruit
-Cracker chips -Processed meats
-Lean meat* -Nut butter -Crackers -Ramen noodles
-Seed butter Greens: Eat liberally -Creamed soups -Refined oils
-Avocado (1/4) Veggies: Eat liberally -Dairy products -Rice cakes
-Deep-fried food -Rice crisps
Lean Meat*: turkey, chicken, Beans: Eat liberally -Donuts -Rye crisps
fish, limit beef DON’T Hate Fat: Lentils: Eat liberally -Energy drinks -Store bought muffins,
-English muffins cakes, bagels
Fat slows down -Fast food -Sugary drinks
*Don’t Fill Up on Meat: digestion so you Heavy Bread: MAX 2 -Frozen lasagna -Steam buns
95/5 means you only eat 3 avoid blood pieces. Local sprouted- -Frozen prepared -Tuna/cracker combos
veggies -TV dinners
oz. meat/day MAX. sugar spikes. whole-grain bread. -Fruit juice -Vegetable oil
-Granola bars -Weight-loss meals
3 oz. = size of your palm or a Fat is not evil. Grains: MAX 1/2 c. None if -Instant rice -Wheat tortilla
-Instant soup -White flour pasta
deck of cards Fat is good for you have sprouted bread. -Left over takeout -White Rice
you. Eat the Brown rice, barley, quinoa,
You don’t have to eat meat if majority of fat in spelt. Blood Sugar Coffee:
you don’t want to! Beans ‘the natural BOMBS: Drink green tea
offer tons of protein and package’ like a Limit Grain Fiber: Processed foods rather than
helpful fiber...meat only whole nut or Fill up on fibery veggies, get digested coffee, it helps
offers protein. seed. Avoid beans, lentils...NOT grains. quickly & are like stabilize blood
processed bombs for blood sugar.
vegetable oils. sugar control.
THE DETAILS
YOUR MAIN COURSE YOUR YOUR
(pick one) RAW VEGGIES FRESH FRUIT
 Soup/stew/chili: Eat 1-1.5 cups Eat as much as you Eat one fruit for desert.
 Greens w. beans/rice: Eat 3 cups want, but at least: Fruit must be raw and
 Greens w. nuts/seeds: Eat 6 cups 2 cups RAW veggies fresh.
 Greens w. lean meat: Eat 6 cups
 Sandwich with 3 cups greens

YOUR MAIN COURSE - Suggestions


(pick one)
 EASIEST OPTION  Left over supper, reheated --- OR ---

- Tuna Sandwich: 3 oz. tuna, 1 TBSP mayo, greens on sprouted grain bread/flax bun with salad
- Lean Meat Sandwich: with greens on sprouted grain bread/flax bun with salad
- Bean/lentil soup: with rice, made ahead, frozen, reheated (eat more beans/lentils than rice)
- Edamame Stir Fry: with veggies, brown rice with soya sauce (eat more beans than rice)
- 95/5 Salad: greens, avocado, roasted seeds/almonds, grated carrot/beet/yam, tomato, hemp, quinoa (1/2 c.)
- Lentil Dish (dahl): with brown rice (eat more lentils than rice)
- ½ Baked Sweet Potato: with hemp seeds (2 TBSP) and hummus
- Bean Chili: with small baked red potato
- Lean Meat/boiled Eggs: with a BIG green salad (6 cups greens)
- Mexican Salad: Greens, tomatoes, avocado, corn, beans, brown rice (1/2 c.) with olive oil/lemon dressing
- Bean Dish: with brown rice (eat more beans than rice)
YOUR RAW VEGGIES (3 c.) YOUR FRESH FRUIT (1)
Suggestions Suggestions
Broccoli Apple – there’s tons of varieties, choose seasonal
Cabbage Berries – Blueberries, Strawberries, Raspberries, Black Berries
Carrots Cherries
Cauliflower Grapefruit (1/2, eat as you would an orange)
Celery Grapes – handful
Cherry tomatoes Mango
Cucumber Orange
English peas (the kind you pod) Pear
Peppers Plums
Sugar Snap peas (the flat ones you eat pod and all) Pomelo (1/4, eat as you would an orange)
Turnip Stone fruit – peach, nectarine
Zucchini
Or whatever fruit you like fresh!
Or whatever veggies you like raw! If the peel is edible…eat it…tons of fiber!
SUPER IMPORTANT:
1. Don’t be tempted to skip supper. Eating supper helps stabilize your evening/overnight blood sugar.
2. Eat a FULL meal around 6 pm. Don’t wait until you are starving to eat!
3. Always eat whole-food-fibery-carbs, protein, and fat at every meal
PROTEIN FATS CARBS AVOID JUNK
GOAL: Eat protein like GOAL: Always GOAL: Fill up on fiber. GOAL: You want stable blood sugar,
lean meat, nuts, tofu or eat fat with your Eat as much REAL fruit, so don't eat any of these.
beans and lentils. meal. vegs, legumes as you want.
-Beans -Olive oil (virgin) Remember to limit grains. -Added sugars -Packaged meals
-Bacon -Popcorn chicken
-Lentils -Hemp Oil -Bagels -Pot stickers
-Lentil Noodles -Mayo (1 TBSP.) Fibery Vegetables: -Baked goods -Pastry (meat/veggies)
-Bean Noodles Sweet potato, yams, red -Bottled pasta sauce -Pita bread
-Bottled sauces -Pizza
-Hemp Hearts (3 TBSP.) Handful: potatoes, turnip, eggplant, -Bottled salad dressing -Potatoes (white)
-Raw nuts (handful) -Raw nuts mushrooms, peas -Breaded meats -Frozen meals
-Breaded veggies -Pre-cooked meats
-Seeds (handful) -Seeds -Buffets -Pre-marinated meats
-Nut butter (2 TBSP.) Fruit: Berries, apple -Candies or chocolate -Pre-seasoned meats
-Tofu 2 TBSP: banana, pear, plum, -Canned baked beans -Processed cheese
-Canned pasta -Processed fruit
-Tuna* (in water) -Nut butter orange, grapefruit, grapes -Canned soup -Processed meats
-Wild salmon* -Seed butter -Canned stew -Ramen noodles
-Lean meat* -Avocado (1/4) Greens: Eat liberally -Chicken wings -Refined oils
-Chinese buffet -Rice cakes
Veggies: Eat liberally -Commercial bread -Rice chips
*Lean Meat: turkey, Beans: Eat liberally -Corn thins -Rice crisps
-Cracker chips -Rye crisps
chicken, fish, limit beefDON’T Hate Fat: Lentils: Eat liberally -Crackers -Salami/pepperoni
Fat slows down -Creamed soups -Sauce mixes
*Don’t Fill Up on Meat: digestion so you Heavy Bread: MAX 2 -Dairy products -Sausages
-Deli potato salad/pasta -Spring rolls
95/5 means you only avoid blood pieces. Local sprouted- -Deep-fried food -Sugary drinks
eat 3 oz. meat/day sugar spikes. whole-grain bread. -Energy drinks -Steam buns
MAX. 3 oz. = size of -English muffins -Taco shells
-Fast food -Tortilla chips
your palm size or a Fat is not evil. Grains: MAX 1/2 c. None if -Frozen lasagna -Tuna/cracker combos
deck of cards Fat is good for you have sprouted bread. -Frozen pizza -TV dinners
-Frozen potatoes/fried -Vegetable oil
you. Eat the Choose brown rice, barley, -Frozen veggies -Weight-loss meals
You don’t have to eat majority of fat in quinoa, kamut, spelt. -Fruit juice -Wheat tortilla
meat if you don’t want ‘the natural -Instant potatoes -White flour pasta
-Instant rice -White potatoes
to! Beans offer tons of package’ like a Limit Grain Fiber: -Instant soup -White rice
protein and helpful whole nut or Fill up on fibery veggies, -Meat jerkies
-Left over takeout Blood Sugar BOMBS:
fiber...meat only offers seed. beans, lentils...NOT grains.
-Meat helper mixes Processed foods get
protein. Avoid processed -Meat pies digested quickly &
vegetable oils. -Nuts roasted in oil
are like bombs for
-Packaged
cookies/snacks blood sugar control.
95/5 SUPPER #1: Why You Want to
Lentil Pasta with Sauce, Stir Fried Mushrooms & Veggies Make This for Supper

1) Tolerant Lentil Noodles (one box feeds 4) -Lentil noodles are very filling,
2) Chopped mushrooms, garlic, veggies of choice. Stir fry in 2 TBSP. olive oil. high in fibre and a super
3) Choose one of 3 sauces below source of protein.

EASY Tomato Sauce: Bottled Italian tomato sauce (tomatoes, salt, nothing else). Heat -Veggies provide fiber and
for 10 minutes at medium. seasonal flavour.

Cashew Cream Sauce: 1 cup raw cashews, 1.5 cups water, 1/4 tsp. salt, 1 tsp. olive oil. -Tomatoes are high in
Blend on high until smooth. Cook on low for 10 minutes, stirring with wisk. Freeze antioxidants.
leftovers for next time. Pepper to taste. Thin with water if the sauce thickens up too
much. -Cashews provide protein and
healthy fats.
Rose Cream Sauce:
1/2 recipe of Cashew Cream and 1/2 cup tomato sauce. Heat for 10 minutes on low,
stirring with a wisk. Pepper to taste.

Serving Suggestion: Mix heated sauce with cooked noodles. Top with stir fried
veggies. Enjoy.

95/5 SUPPER #2: Why You Want to


Baked Chick Pea Chicken with Brown Rice & Greens Make This for Supper

1) Chicken breasts, skinned, boneless. Cut into 1/3 pieces. -Skin-less chicken breast is a
2) 1 can chick peas, drained good source of lean protein.
3) Brown Rice
4) Large green salad with roasted sunflower seeds and lemon/olive oil dressing -Brown rice and chick peas are
good sources of fiber and
Place one bottle Italian tomato sauce (tomatoes, salt, nothing else) in baking dish, add protein.
chicken breasts and one can chick peas. Make sure chicken breasts are covered with
sauce. Bake for 45 minutes at 350 degrees. -Salad greens and seeds
provide fiber, nutrients and
Prepare brown rice. Enough for 1/2 cup cooked per person. healthy oils.

Serving Suggestion: Top rice with the baked Chick Pea Chicken.
95/5 SUPPER #3: Why You Want to
3 Bean Chili with Brown Rice & Raw Veggies Make This for Supper

1) 1 large chopped onion, 4 cloves of chopped garlic, 1/4 c. olive oil -Beans and brown rice are
2) 1 can Chick Peas, 1 can Black Beans AND 2 cans Kidney Beans good sources of fiber and
3) 1 can diced tomatoes (tomatoes, salt, nothing else) protein.
4) 2 TBSP. cumin, 1 tsp. oregano, chillies (if you like it hot)
5) Raw veggies that you like Raw veggies help to balance
6) Brown Rice good gut bacteria.

Lightly fry chopped onion in 1/4 cup olive oil for 10 minutes. Add chopped garlic, fry -Chili makes a great lunch the
for another 2 minutes, stirring. Add beans (with liquid), diced tomatoes and spices. next day. Heat, store in a soup
Let cook on Medium for 40 minutes. Stir occasionally. thermos and you’ve got a
hearty hot lunch.
Prepare brown rice: Enough for 1/2 cup cooked per person.

Prepare raw veggie plate: Enough for 1 cup per person.

Serving Suggestion: Top rice with generous portion of chili, have the raw veggies
on the side.
SUPER IMPORTANT:
1. NEVER eat carbs alone, always have protein + fats + carbs. Your SNACK should fit in your cupped hand.
2. Be prepared and plan your SNACKS. Don’t leave your SNACK choice to chance.
3. Eat on a schedule, don’t wait until you're hungry, or worse, super bitchy or feeling like crap.
4. Never leave home without a SNACK and a bottle of water.
PROTEIN FATS CARBS AVOID JUNK
GOAL: Eat protein like nuts, GOAL: Always eat GOAL: Fill up on fiber. GOAL: You want stable blood
tofu, egg or a small amount fat with your Eat as much veggies sugar, so don't eat any of these.
of lean meat. SNACK. as you want. Limit
grains.
Nuts and Seeds: The best source of Veggies: Eat liberally -Added sugars -Popcorn (as a snack)
-Bagels -Protein bars
-Raw nuts (handful) healthy SNACK fat is -Baked goods -Processed cheese
-Seeds (handful) nuts, seeds or Raw veggie slices: -Blended coffee drinks -Processed fruit
-Breakfast bars -Power bars
-Nut butter (2 TBSP.) coconut. Fibery is best --
-Cake -Ramen noodles
Peeled, sliced sweet -Candies or chocolate -Refined oils
Egg: Hard boiled Nuts: (handful) potato, yams, turnip -Chips -Refined carbs
-Commercial bread -Rice cakes
-Raw nuts (super filling) -Cookies -Rice chips
Beans: -Seeds -Corn thins -Rice crisps
-Edamame, roasted or -Ribbon coconut Any other veggies you -Cracker chips -Rye crisps
-Crackers -Smoothies (fruit)
leftover steamed (handful) like, as much as you -Dairy products -Sports bars
-Roasted chickpeas Nut Butter: (2 tsp) want. -Diet soda -Sports gels
-Tofu (2”x 2”) -Nut butter -Energy bars -Sugar
-Energy drinks -Sugary drinks
-Seed butter Fruit: Berries, 1/2 -English muffins -Tuna/cracker kits
Meat*: apple, 1/2 banana, -Fast food -Vegetable oil
-Frozen coffee -Weight-loss shakes
-Lean meat (1 oz.) DON’T Hate Fat: 1/2 pear, plum, 1/2 beverages -Weight-loss cookies
*Lean Meat: turkey, chicken, Fat slows down orange, 10 grapes, -Fruit juice -Weight-loss snacks
fish, limit beef digestion so you 1/2 grapefruit. -Granola bars
-Instant soup
avoid blood sugar -Left over takeout Blood Sugar
Don’t Fill Up on Meat: spikes. Heavy Bread: MAX -Low fat snack/cookies BOMBS:
95/5 means you only eat 3 1/2 piece. Local -Meal replacement Processed
bars/drinks
oz. meat/day MAX. 3 oz. = Fat is not evil. Fat is sprouted-whole-grain -Meat jerkies foods get
size of your palm or a deck of good for you. Eat bread (with nut/seed -Muffins digested
-Nutrition bars
cards the majority of fat in butter). -Nut bars
quickly & are
‘the natural -Nuts roasted in oil like bombs for
You don't have to eat meat if package’ like a Limit Grain Fiber: -Packaged blood sugar
cookies/snacks
you don't want to. Nuts or whole nut or seed. Fill up on fibery control.
seeds offer protein, healthy Avoid processed veggies, fruit and nut
fats and fiber. Choose nuts vegetable oils. fiber NOT grains.
often.
95/5 QUICK SNACK Rules:
PROTEIN + FAT + LOW CARB = A HEALTHY BLOOD SUGAR SNACK
1. Eat for stable blood sugar. Real food = stable blood sugar.
2. Do not eat processed junk. Junky food = unstable blood sugar.
3. Eat small amounts. SNACKS should fit in your cupped hand.
4. SNACKS should be real food you chew. Liquids are NOT SNACKS.
5. Always drink water with your SNACK.
6. Have a ready supply of small single serve containers or bags for your SNACKS.

95/5 10 Easy SNACK Ideas:


1. Handful raw nuts and ribbon coconut, 1/2 apple
2. Handful mountain mix, 2 plums
3. 1/2 piece sprouted grain toast with nut butter (2 tsp), mandarin orange
4. Handful roasted pumpkin seeds, big bowl of strawberries
5. 1/2 piece sprouted grain toast, nut butter (2 tsp) and sliced raw yams.
6. Small handful roasted edamame, chopped raw veggies (unlimited)
7. Hard boiled egg, 1/2 apple
8. Flax bun with nut butter (2 tsp), mushed banana topping
9. 2 chunks of firm tofu, chopped fresh veggies (unlimited)
10. Handful roasted chickpeas, small pear
BONUS: EMERGENCY SNACK --- (half is all you need….) HALF of a
‘Power In The Group’ Approved NO SUGAR SNACK Bar: Nak’d, Larabar, Rude Health, 2
Larabar Bites.
Never be caught without a SNACK. Always have non-perishable SNACK options stashed in
your purse, car and work desk. Choose what you like and pack enough for 2 or 3 snacks.
1. Raw nuts: almonds, cashews, walnuts
2. Raw seeds: almonds, cashews, walnuts, pumpkin seeds, sunflower seeds
3. Mountain mix: almonds, cashews, pumpkin seeds, sunflower seeds, currants
4. Dry roasted edamame (Seapoint Farms)
5. Dry roasted organic peanuts
HEALTHY BEVERAGES GUIDE
DRINK THIS HOW TO MAKE IT WHY IT’S GOOD
LEMON WATER – Juice 1/2 of a fresh lemon and mix Hydration to go! The lemon juice builds your immunity,
The Most with 16 oz. water. helps flush sugar from your blood, and cleanses your liver.
Important Thing Lemon juice also helps overcome sugar withdrawal
You Can Drink You can drink it hot, too! 1 TBSP symptoms.
lemon juice, cinnamon stick and a
stevia leaf in hot water. Make sure you drink the juice of one lemon with water
everyday.
Fruit Infused Just cut fruit and add it to your Ok, plain water is rather tasteless, but add a hint of fruit
Water water bottle. Strawberries, citrus, (or cucumber) and you’ll drink more! Simply pack your
stone fruit – whatever! P.S. bottle about 1/3 full with fruit and add water over and
Cucumber slices work great too! over through the day. Give your bottle a shake and drink
up! Tasty, tasty!
Herb Infused Add fresh mint leaves, ginger and a Feel a little bit more refined? Infuse your water with fresh
Water few pieces of fruit. Lemon herbs. Want a little sweetener? Try a few stevia leaves or
strawberries, raspberries and a few slices of apple/pear.
watermelon work well.
Herbal Tea Choose your favorites to keep you There are so many kinds of herbal teas. Mix it up and
warm and cuddly on chilly days. keep the kettle boiling. Just remember no fake stuff
added in... just herbs in the tea. I drink Traditional
Medicinals herbal teas.

Green Tea Lower your blood sugar and get a Ditch the coffee and switch to green tea. Proven to lower
bit of a lift without a caffeine rush. blood sugar, and full of antioxidants. No surprise smart
Soothing and delightful. women add green tea to their daily regime. Every
morning I drink TAZO China Green Tips.
Agua Fresca Blend about 1/3 cup fruit with 3 A little bit of whole fruit and water keep the taste buds
cup water, add a mint leaf or two, tingling. Chia seeds add fiber, healthy fat, and fill you up
and you’ll be in love! Try until mealtime. Add 1 TBSP chia seeds for teeny tiny
watermelon, kiwi, melon or bubble tea.
strawberry.
Coconut Water No need to crack open a High in minerals, coconut water is known as a remedy for
coconut...just buy unsweetened improving blood sugar control and dehydration. Only buy
organic coconut water. organic, no sugar added, NOT from concentrate.
95/5 Sugary-Drink-Free Life CHECKLIST
 Get a glass water bottle
 Read the 95/5 Wellness Solution Meal Guides
 Don’t leave home without your water bottle filled with something healthy from the 95/5 Healthy Beverages
Guide
 Make sure your water bottle is glued to your body (ok, not glued, but always with you )
 Drink a lot and drink often
 Hang around PowerInTheGroup.com: help, support and friendship all wrapped up together to help you get back
to health. Like us on Facebook too!
 Signup for our Power Bites email alerts so you won't miss any of our new blog posts or news of what's going on
at Power In The Group.
SUGAR IN YOUR FOOD:
If you want to get control of your weight and your health you’ve got to cut the sugar. Less is
always better. If you want to see results quickly, focus on little to none.

2 tsp / day MAXIMUM of sugar is all you should be eating and if you can get that sugar from
raw honey or coconut sugar that’s even better. (Never eat or drink High Fructose Corn Syrup!)

If you make all your own food you can easily control the sugar. But even die-hard cook-at-
home-women have to step out of the kitchen and sooner or later eat something they haven’t
prepared themselves.

There’s a big problem though - Sugar is in pretty much any processed food you buy!
Beverages, packaged foods, snacks, ready-made-meals, take out, even baby food! Bigger
problem – sugar is called many different things on the label! If you don’t know all the names
for sugar you don’t stand a chance.

NAMES FOR SUGAR:


Barley Malt Dehydrated Fruit Juice Golden Syrup
Beet Sugar Dextran High Fructose Corn Syrup
Brown Sugar Dextrin Lactose
Buttered Syrup Dextrose Malt Syrup
Cane Juice Crystals Diatase Maltodextrin
Cane Juice Solids Diatastic Malt Maltose
Cane Juice Ethyl Maltol Maple Syrup
Caramel Syrup Fructose Refiner's Syrup
Carob Syrup Fruit Juice Rice Syrup
Concentrated Fruit Juice Fruit Juice Crystals Sorghum Syrup
Corn Syrup Galactose Sucrose
Corn Syrup Solids Glucose Sugar
Date Sugar Glucose-Fructose Turbinado
Dehydrated Cane Juice Glucose Solids Yellow Sugar
FAKE SUGARS:
A lot of people migrate to fake sugars thinking it’s totally ok to eat them because fake sugars
contain NO SUGAR!
While this it totally accurate it doesn’t make fake sugars ok. Here’s why:
Fake sugars:
 Trick your brain into thinking sugar is on the way. This will make you eat too much. (Not
good.)
 Royally screw up your digestive system. This leads to insulin problems and, again,
overeating. (Again, not good.)
 Raise your insulin and blood sugar levels. (Super bad).
Many scientific studies confirm fake sugars and health do not mix. Here’s just one of them…

You don’t want to put yourself at an increased risk for Type 2 Diabetes, Metabolic Syndrome,
Heart Disease and Weight Gain!
And please don’t consider fake sugars for baking!
Baking with the fake-sugar sucralose (Splenda) is very dangerous because:
 Splenda, when heated, turns into chloropropanols…a potentially toxic class of
compounds --- which are carcinogens. (Yuk!)
Save your health! STAY AWAY from fake sugars!

DO NOT EAT OR DRINK


ANY OF THESE FAKE SUGARS
Ingredients list name You’ll see this name if the fake sugar is
packaged on its own
Acesulfame Sweet One®
Potassium (Ace-K) Sunett®
Advantame (new Japanese No package name (yet)
sweetener)
Aspartame Nutrasweet®
Equal®
Sugar Twin®
Neotame Newtame®,
Saccharin Sweet and Low®
Sweet Twin®
Sweet 'N Low®
Necta Sweet®
Sucralose Splenda®
List courtesy: FDA
Have to eat out because you can’t eat at home?
Ethnic restaurants are your best choice. Fast food is your worst.
NOTE: You’ll likely have WAY MORE food given to you than your normal portions. Remember to be extra
vigilant at eating only what you need…don’t be afraid to get a doggie bag!

 If you eat brown rice, eat only ½ cup.


 If you eat meat, keep to your palm sized piece of meat.
 Always skip desert, unless it’s a celebration. And then, only eat a few bites.
Greek: EAT: hummus, raw veggies, dolma, roasted meat, bean soup, brown rice
DON'T EAT: the bread/pastry/deep-fried; skip desert/alcohol/soda
Persian: EAT: hummus, brown rice, roasted meat, parsley salad, tabbouleh, veggies
DON'T EAT: the bread/white rice; skip desert/alcohol/soda
Indian: EAT: dahl, chick pea dishes, lentil soup, brown rice, steamed fish, roasted meat, veggies
DON'T EAT: the bread/pastry/deep-fried stuff/white rice; skip desert/alcohol/soda
Sushi: EAT: sashimi, miso soup with veggies, edamame, hotpot
DON'T EAT: avoid the rolls, the rice is soaked in sugar; avoid the deep-fried stuff; avoid the noodles; skip
desert/alcohol/soda
Mexican, Italian, Chinese: Avoid; too much deep fried stuff or high carb stuff
Salad Bars: If you can’t go ethnic, go to a salad bar at an upper-scale supermarket like Whole Foods.
EAT: veggies, beans, brown rice or whole grains like quinoa; for dressing, use lemon/olive oil (Tip: roasted
veggies are great on greens with dressing)
DON'T EAT: bacon bits, cheese or goopy stuff; skip desert/alcohol/soda
American Style: EAT: broth-based soups, salad with beans/lean meat, brown rice/small baked potato, triple
veggies, roasted meat (take the excess meat home for Rover); ask for olive oil and a wedge of lemon if you
have a salad
DON'T EAT: always avoid the bread/buns, sauces and the deep fried stuff; avoid salads with creamy dressings,
especially Caesar salad; skip desert/alcohol/soda
Raw Food: EAT: whatever you want
DON'T EAT: skip desert/alcohol/soda
Vegetarian/Vegan: EAT: stick with soups, stews, chili, brown rice, salads, beans
DON'T EAT: bread and deep fried stuff; skip desert/alcohol/soda

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