Sexy Forever: How to Fight Fat After Forty (27 page)
Read Sexy Forever: How to Fight Fat After Forty Online
Authors: Suzanne Somers
Tags: #Health; Fitness & Dieting, #Aging, #Diets & Nutrition, #Diets & Weight Loss, #Weight Loss, #Women's Health, #General, #Diets, #Weight Maintenance, #Personal Health, #Healthy Living
Now that I have adapted to a life without white flour, I have too much information and too many benefits to turn back to white bread and pasta. I still choose whole grains because I actually like the taste of them better. The earthiness of the whole grain is much more appealing than its white counterpart. I also continue to avoid white flour in my sauces because I am so used to having my sauces without it. I find the thick sauces gloppy; I much prefer pan juices. Where I miss that white flour is in cake. I really love cake. I don’t eat it very often, but when I decide to blow it on white flour and sugar, it’s usually with a slice of birthday cake. I only do it a couple of times a year—and only if I am looking and feeling great. If I am feeling a little thick, I will not go there (though I might just have a finger of frosting—I love it!). Just don’t go there too often. Don’t blow it! Enjoy your new figure, and indulge every now and then.
Now that you are in great shape, commit to enjoying your life of moderation. Do you know how much we eat in this country compared to other countries? Our portions are obscene! When you go to France you might
start with a lovely salad. Then you might have 4 ounces of protein, with a small portion of rice or potato and some wonderful vegetables. Then you might have a selection of cheeses, followed by dessert … but it’s only a few bites of something rich and wonderful. I guarantee you they are not going to a frozen yogurt shop with 24-ounce servings topped with candy and cookies! Moderation. Portion control. Eat great food in reasonable portions and the world will be your oyster. You know how to do it, because you have done an amazing job getting here! Keep up the good work.
I also find I can add red wine in moderation on Level 2. I can enjoy a glass or two of wine once or twice a week, and red wine has been shown to have beneficial antioxidants. This does not mean share a bottle of wine each night with your spouse—that’s too much! I treat wine like a dessert—I usually will choose either wine or dessert. For example, I would not have a potato with dinner, plus a glass of wine, plus a sugar dessert. All three would be too much for me.
Below you’ll find a sample week for the Lifestyle Phase. Your meals will vary greatly from this, but it will give you an idea of how I eat most days of the year. You will see I eat several of my meals with Detox or Level 1 guidelines. This is how to keep the balance. And remember, while I have not listed portion sizes, eat reasonably … about 6 ounces of protein, ½ cup carbohydrate, and as many low-starch vegetables as you need to feel full. And enjoy high Insulin Triggers, such as wine, corn, potatoes, or dessert every now and then.
L
EVEL 2 —
L
IFESTYLE
P
HASE:
A W
EEK’S
W
ORTH OF
M
ENUS FOR
D
ELICIOUS MEALS
Sunday
| 7:30 | Coffee, black * |
| 8:30 | Breakfast—Protein, Healthy Fats, Vegetables, and Carbohydrates |
| | Omelette with sausage and cheese |
| | 1 slice whole-grain toast with butter |
| 12:00 | Lunch—Protein, Healthy Fats, Vegetables, and Carbohydrates |
| | Chopped Italian salad with salami, tomatoes, garbanzo beans, mozzarella cheese, and sesame oil vinaigrette |
| 3:00 | Snack—Fruit |
| | Mango |
| 7:30 | Dinner—Protein, Healthy Fats, Vegetables, and Carbohydrates |
| | Shrimp stir-fry with lemon, garlic, ginger, green beans, and brown rice |
| | Lemon curd tart with whole-wheat crust |
Monday
| 6:30 | Coffee, black * |
| 7:30 | Breakfast—Fruit, then Carbohydrates |
| | Fruit smoothie with peaches, strawberries, orange juice, and ice |
| | 20-minute wait |
| | Irish steel-cut oats with nonfat milk * |
| 10:30 | Snack—Protein |
| | Hard-boiled egg |
| 12:00 | Lunch—Protein, Healthy Fats, Vegetables |
| | Chicken Caesar salad—no croutons |
| 3:00 | Snack—Fruit, Carbohydrates |
| | 2 squares dark chocolate and fresh blueberries |
| 7:30 | Dinner—Protein, Healthy Fats, Vegetables, and Carbohydrates |
| | Pan-fried pork chops with olive oil and thyme, steamed asparagus, baked sweet potato fries |
| | A glass of red wine |
Tuesday
| 7:30 | Coffee, black * |
| 8:30 | Breakfast—Fruit |
| | Half a honeydew melon |
| 10:00 | Snack—Carbohydrates |
| | 10 walnuts |
| 12:00 | Lunch—Protein, Healthy Fats, Vegetables |
| | Cobb salad with turkey, cheese, avocado, bacon, tomato, cucumber with blue cheese dressing |
| 3:00 | Snack—Protein, Healthy Fats, and Carbohydrates |
| | SUZANNE Protein Shake—Mocha, made with water, ice, and a splash of cream |
| 7:30 | Dinner—Protein, Healthy Fats, Vegetables, Insulin Trigger, then Fruit |
| | Rib-eye steak, steamed broccoli, half a baked potato with butter and sour cream |
| | Bowl of fresh blackberries |
Wednesday
| 7:30 | Coffee, black * |
| 8:30 | Breakfast—Fruit, 20-minute wait, then Carbohydrates Fruit smoothie with papaya, pineapple, guava juice, and ice |
| | 20-minute wait |
| | Bowl of Uncle Sam’s cereal and nonfat milk |
| 10:30 | Snack—Protein |
| | String cheese |
| 12:00 | Lunch—Protein, Healthy Fats, Vegetables |
| | Grilled chicken breast |
| | Chopped Israeli salad with cucumber, peppers, and tomatoes, olive oil, lemon, and sea salt |
| | Piece of Brie cheese |
| 3:00 | Snack—Carbohydrates |
| | 10 macadamia nuts |
| 7:00 | Dinner—Protein, Healthy Fats, Vegetables |
| | Green salad with butter lettuce and fennel |
| | Grilled lamb chops with rosemary and thyme |
| | Grilled radicchio with olive oil and balsamic vinegar |
| | SUZANNE Chocolate Mousse, made with heavy cream |
Thursday
| 7:30 | Coffee, black * |
| 8:30 | Breakfast—Protein, Healthy Fats, Vegetables |
| | Two eggs fried in olive oil with turmeric, cayenne, and paprika |
| | Sliced tomatoes with fresh basil and olive oil |
| 10:30 | Snack—Carbohydrates |
| | 10 hazelnuts |
| 12:00 | Lunch—Protein, Healthy Fats, Vegetables, and Carbohydrates |
| | Chinese chicken salad with romaine lettuce and cashews, with sesame oil and rice wine vinegar dressing |
| 3:00 | Snack—Fruit |
| | Fuji apple slices |
| 7:30 | Dinner—Protein, Healthy Fats, Vegetables, and Carbohydrates |
| | Chicken soup with celery, carrots, parsley, and wild rice |
| | SUZANNE Crème Brûlée |
Friday
| 6:30 | Coffee, black * |
| 7:30 | Breakfast—Fruit, 20-minute wait, then Carbohydrates 2 tangerines |
| | 20-minute wait |
| | Amaranth flakes with nonfat milk |
| 10:30 | Snack—Protein |
| | Slice of cheddar cheese |
| 12:00 | Lunch—Protein, Healthy Fats, Vegetables |
| | Cheeseburger in lettuce leaves with tomato, grilled onions, and no-sugar ketchup |
| 6:30 | Dinner—Protein, Healthy Fats, Vegetables, and Insulin Trigger |
| | Roasted chicken with pan drippings |
| | Tuscan smashed potatoes with butter and olive oil |
| | Sautéed kale with olive oil |
| | Glass of red wine |
Saturday
| 7:30 | Coffee, black * |
| 8:30 | Breakfast—Protein, Healthy Fats, Vegetables, and Insulin Triggers |
| | Huevos Rancheros with corn tortillas, eggs, cheese, and salsa |
| 12:00 | Lunch—Protein, Healthy Fats, and Vegetables |
| | Greek salad with lettuce, tomatoes, feta cheese, olives, red onion, cucumber |
| 3:00 | Snack—Fruit |
| | Peach |
| 7:30 | Dinner—Protein, Healthy Fats, Vegetables, and Carbohydrates |
| | Green Chile Verde chicken made in the slow cooker with |
| | SUZANNE Chile Verde sauce |
| | Quinoa with crispy fried shallots |
| | Grilled asparagus with lemon and olive oil |
Again, this is just an example of what I might eat on a normal day, in a normal week. If there was a birthday party, I may have had a few bites of that birthday cake! But as you can see, you are still living on the program. If you abandon the nutrition plan, you will also have to abandon your newfound health and slim body … and I know you don’t want that. Live a little (as in only cheat a little), if you want to live a lot! One of the wonderful aspects of this program is sharing tips with likeminded people. I encourage you to share your success stories with me at
SexyForeverPlan.com/book
.
THE EATING PLAN
YOUR SEXY FOREVER CHEAT SHEET