Rule of Thumb for each meal:
PROTEIN = at LEAST 10 Grams
CARBOHYDRATE = UNDER 30 Grams

Why?
-Carbohydrates are digested slower when combined with proteins
-Stabilizes blood sugar levels
-Protein is needed to burn fat and feed muscle
-Need Carbohydrates for many functions, however too many at one sitting causes the fat storage process
-Carbohydrates are our bodies main source of energy. If we eat more than we actually need for energy our bodies story it for later (as body fat) Body fat is really just stored up emergency energy.
-30grams of carbohydrates is an amount that your body can use, without going into "surplus"

Foods that contain larger amounts of Protein:
-Meat
-Poultry
-Fish
-Eggs
-Cottage Cheese
-Protein Powders
***Peanut Butter & Cheese are FATS not Protein***

Carbohydrates:
-Bread, bagels, rolls, croutons, cereal, oatmeal, rice, all flour products
-Fruit and fruit products (jelly, juice)
-Yogurt, Milk
-Corn, Peas, Squash, Potatoes, Yams
-Beans, Lentils
-Candies, sweets
-Alcohol

Serving Sizes
CARBOHYDRATES (15-20 grams)
- The size of your palm
- 1 slice of bread
- 1/3 bagel
- 1/2 English muffin
- 1/2 tortilla
- 1/2 cup rice, pasta, dry cereal
- 1/2 banana
- 1 Tbsp Regular Jam
- 1 small piece of fruit

PROTEIN (10 grams)
- 1/2 the size of your palm
- 2 egg whites

THE KEY IS TO READ FOOD LABELS!

Make it Happen:
- Veggies are free - except for corn, peas, squash, potatoes
-Read food labels
-Plan your meals ahead of time
-When in doubt eat a Meal Replacement shake or bar that has the proper carb/protein ratio. Advocare has both.
-At Restaurants:
- Eat open-faced sandwiches with no other carbohydrates
- For Salads, make adjustments to remove "added" Carbohydrates - example if you eat the croutons, skip the roll

Peas & Love,
Shanna Tokarsky 2009

Eat a Small Meal Every 2-3 Hours that you are awake

Keep each meal right around 300 Calories

Examples
- 2 eggs + 1 slice whole grain bread (no butter)
- Open Face sandwich w/meat, veggies, light mayo
- 1/2 cup brown rice + 3oz chicken
- 3oz can tuna (no oil) + 6 crackers

eating small meals every 2-3 hours will keep your body's metabolism burning high all day

if you wait longer than 3 hours to eat your body automatically enters the "starvation response" and starts manufacturing fat-producing enzymes to store the next thing that you eat.

Think of it like your body and you have a trust relationship. If you are not feeding it every 2-3 hours it loses that trust and starts producing fat (emergency energy). Your body assumes the worst and thinks you might be for days without food. Very useful during our caveman years...not so helpful now!

Sumo wrestlers use the starvation response to their advantage when they are trying to gain weight. They restrain from eating as much as possible all day long and then feast for the last 4 hours they are awake.....unfortunately most Americans are on the same diet.

RULE OF THUMB: Breakfast like a King, Lunch like a Queen, Dinner like a prince. Then snacks in between!

Make it Happen:
-Plan ahead - write out meal plans & go shopping
-Pack your lunch
-carry almonds or healthy snack with you, store them in your car (I use catalyst from AdvoCare a lot - its like eating a 4oz chicken breast without calories!! I use it if I can't get to food, keeps my body from going into the starvation mode by feeding muscle. Keeps staying on track easier, there is not always good food options around and carrying food isn't always an option either)
-Always eat within 1 hour of waking so you have enough time to fit in all your meals
-set an alarm if you have troubles remembering to eat so often in the beginning

This is a difficult change! It will take time to get used to. Just by changing this you will have awesome results! Its worth putting the effort forward.

-Shanna Tokarsky 2009