JC’s South Park Diet:

Bits of South Beach Diet (Dr. Agatston) and The Zone (Dr. Barry Sears) Read these they are both incredibly educating. They will help you to understand how your body processes what you input into you.

Typical Breakfast

½ cup Egg Beaters omelette filled with a layer of turkey bacon or sliced ham and mozzarella (I like hot sauce with my omelette)

Typical Morning Snack (any one of the following)

Celery

Cauliflower

Broccoli

Sliced tomato w/slices of mozzarella cheese

Mozzarella cheese stick

Slices of cucumber with salt

Typical Lunch/Dinner

Hamburger (no bun)

Lamburgers

Buffalo burgers

Baked or grilled chicken

Salads with Olive Oil (1/3) and Red Wine Vinegar dressing (2/3)….but limit the onions (sugars), no carrots (lots of sugar), no corn

Baked spaghetti squash (a JC favorite) topped with low fat spaghetti sauce or a spicy salsa and parmesian/romano cheese

Broiled salmon

Diced ham fried in olive oil with melted shredded mozzarella on top; put over diced fresh tomato (this is fab)

Typical Afternoon Snack (usually I need a little higer level of fat with low carbs, energy food)

Sliced tomato w/slices of mozzarella cheese

Mozzarella cheese stick

Slices of turkey bacon

Great adders to recipes above

“Silk” soy coffee creamer

Hot sauces (RedHot, Tabasco, whatever you like)

Low fat salsa on top of anything is excellent

Cook everything in Olive Oil or even better use Pam Olive Oil spray

THE RULES: (the most important part)

1. IF YOU ARE HUNGRY, EAT. DO NOT STARVE YOURSELF, DO NOT WAIT TO EAT IF YOU FEEL HUNGRY. MAKE SURE YOU HAVE ACCESS TO A SNACK WITH LOW FAT, AND LOW CARBS AT ALL TIMES. Your whole goal is to keep your hormones that regulate insulin in your body at a low, even level throughout the day. Insulin is the substance that your body uses to store fat. At low levels, you will not store fat, you will have great energy all day. This is the most important rule.
2. Read labels on your food; your goal is LOWER carbs (not zero), and LOWER fat (not zero) and ideally you want a little of both when you eat to maintain insulin as described in rule 1.
3. Limit (and by this I mean avoid if you can):
1. Sugars
2. Breads
3. Pastas
4. Alcohol
5. High fat foods
6. High carb foods
7. Anything that reads “Partially Hydrogenated (blank)”

Good luck, if you need ideas, assistance, coaching, or cheerleading please comment or email me, talk to me anytime. JC