3 Aug
I thought I’d give Angela her own post so that people could respond directly to her question. (I personally had no problems with the clinic)
“Hi, I have been on the Dr B. diet and have been blacklisted by Dr B himself for his own reasons. Has this happened to anyone else?
I would like to hear from anyone who has been thrown of the Dr. B diet.”
9 Jul
Sam:
I can’t believe that it’s only day 4! I guess that I started a few days before but still…
Things are going well. My clothes fit better already! I’m only down about 3 lbs. but it’s amazing how much better I feel about myself. I continue to be surprised about how the issue of obesity or overweight is more dependant on the psychological rather than the physical. Three or four pounds shouldn’t make me “happier” or more confident in the bedroom (Did I write that?????) and yet it does!
Sean and I celebrate our 16th anniversary next week, but we’ll be away then so we’re spending time alone today. We’re dropping the kids off at a friend’s home in Montreal and spending the day hanging out. So, now I’m faced with the dilemma: popcorn at the movies (probably not even though I love it), pastry (we’re in Montreal after all, but definitely not), dinner out (remember we’re in Montreal, arguably the Yummy capital of North America). I have to buy a bathing suit so that should help keep me on track – or make me cry, we’ll see…
Netta:
Hi Okay maybe should be more on program scale went up a wee bit. I was straying a bit more each day have to be more on it to keep seeing the results I want. As I write this I am eating cherries.... Tomorrow?
8 Jul
Chili
7oz. lean veal chopped I’m using ground lean chicken
2 1/2 oz onion, chopped
10oz. canned tomatoes (drained) I don’t drain it
4 oz. celery/and or green peppers chopped
1 1/2oz. chili powder
1 tsp. salt and liquid sweetner
1 T. tomato paste
Now I add red pepper, green pepper, today-cauliflower and brocolli I have left over from yesterdays dinner I like to have more veggies than meat. I have never put in the cauliflower I hope it gives it a little crunch or feel like I am having kidney beans.
spray saucepan with PAM saute meatand onion over low heat until brown
add remaining ingredients cover and simmer 30
2 protein 2 veg 1 misc
8 Jul
Netta:
Hi I am not on track 100% by that I mean I am not weighing everything if I have something
A little extra like the no fat sour cream for that matter it’s a different brand than the one on the list I am okay with it. When the scale slows down I will be more on program. I am doing good feel good.
Netta (later in the day):
Hungry……just have to get thru tonight. Could have a jello if I need. See you tomorrow.
Sam:
Struggling… do I want to do this? So many temptations. Took the kids to Ottawa for the day to buy books for our vacation. I brought them to Subway. It was 5 pm, I hadn’t done groceries so I didn’t have very much to pack in a cooler to take with us. The kids pointed out that all they saw me eat was blueberries on the drive into the city.
I want to be a good example, so I know I need to eat more in front of them to send a good message “you don’t have to starve yourself, you should eat healthy and in moderation”. So, I had a 6″ sub and took off half of the turkey and ate only half of the bottom part of the bun. I loaded it with veggies. I realize that there’s no way the bread is okay on the diet, but I think I’m ok with my decision.
We rushed home for soccer and when we got home from the game I ate a plate of sliced raw veggies. I gave the kids the same.
I’m still a little hungry. I am also going to make the chili tomorrow 
6 Jul
Hey there y’all!
Each blog post supports only 10 comments so I’ve decided that I’ll update this “thread” every day until July 16th. Please continue with the comments – they really help!
p.s. Gail, Bev and Nancy have ”officially” joined our little accountability group!
Thanks,
Sam
Netta:
Hi took my first shot today . I think I will try the ice coffee today. Hubby and I are going shopping today for items to make some of the recipes going to make the chilli big batch and freeze some.
I have it in my head I have to get below 200 or I will have a heartattack…….I will not stop till I get below that goal. Maybe drastic thinking but seeing my friend in the hospital scared me Skinny…….hehe. I eat mostly out or boredom because I am retired or I eat to stop my brain from thinking too much.
Sam:
11:47 pm – Made it just under the wire for today’s post! My comment for the day? My feet are cold! I forgot about this uncomfortable side effect 
I’m going to up my potassium to 3 tablets 2x/day, if this doesn’t work it’s back to the K-Lyte (which is more expensive).
5 Jul
So… Netta and I have decided to give the diet ‘the old college try’!
I’m counting the days to our summer vacation to a cabin in the woods. My thoughts are carefree but my pants are tight! I have 2 weeks to sit comfortably in a lounge chair without a big muffin top. Netta and I have decided to become accountability partners. Instead of e-mailing each other personally, we’ve decided to share our experience here on the blog.
If I can, I will post pics. So… here we go!!!!!!!!!!
You can follow us on the posts below
2 Apr
Hi everyone!
I apologize for falling behind on the blogging. I started a new position at work this past week. They still haven’t filled my old position so I’m working TOO much!! On the plus side… I am still not eating anything with sugar and I’ve maintained my weight loss.
I don’t even have time to overeat – never thought I’d say that!
(Confession: I have had a few glasses of wine!!)
Hope you’re all doing well
Sam
21 Mar
Ignore for a moment the horrible grammar in the title of this post. How many of you have uttered those words or some similar comment since losing weight?
I picked up some groceries this morning. I put my bag in the trunk, but I had somehow inadvertently locked the driver’s side door. (We never lock our doors around here and there’s a problem with that key hole to boot!) So, I hopped up into the middle seat (that door slid open no problem!) and climbed in front to “pop” the unlock button.
As I was hoisting my still ample bottom over the seat, it occurred to me that, at one time, this act would have been VERY embarrassing and uncomfortable – today it was no big deal.
Today’s post is interactive (HOPEFULLY). What can you do now that you couldn’t do or couldn’t do well before weight loss? What do you hope to do better once you attain your goal?
17 Mar
ONTARIO FOOD LIST
Current Updates: October, 2010 Previous Updates: July, 2010
Food Lists: follow these instructions to the letter:
There are 4 food categories plus allowable liquids listed below. The 4 food categories are Proteins,
Vegetables, Fruits and Bread Substitutes.
You may have 2 servings from each category per day. They may be eaten at any time throughout the day.
Eat your protein portions at least 4 hours apart.
No substitutes are allowed. Period. If it’s not on the list, don’t eat it.
Even the slightest deviation may be detrimental to your success.
LIQUIDS
Minimum 8 glasses or 64 ounces (2 liters or 2 US quarts) of liquids each day is mandatory.
However, more is better. Make sure that fresh water comprises at least half the volume.
ALLOWED:
GENERIC
- Water
- Weak tea, herbal teas
- Mineral water
- Soda water
- Soft drinks (sugar free and caffeine free with aspartame)
- Decaffeinated coffee (only one cup of caffeinated coffee allowed per day)
- Natural Green Leaf Brand Dieters’ Herbal Drink
BRANDS:
- Aloe Organics Pure Aloe Vera Juice – (2 ounces per day)
- Campbell’s 25% Less Sodium Chicken Broth – (1 cup per day)
- Campbell’s Chicken Broth with Garlic and Herbs – (1/2 cup per day)
- Campbell’s Fat Free Beef Broth – (2/3 cup per day)
- Campbell’s Healthy Request Chicken Broth – (2/3 cup per day)
- Campbell’s Organic Vegetarian Vegetable Broth – (2/3 cup per day)
- Celestial Seasonings Bengal Spice Tea
- Celestial Seasonings English Toffee Herbal Tea
- Fla-Vor-Ice Light Popsicles – (2 pop {71g} per day) (Low Carb Grocery)
- First in Medicinal Herb Teas
- Licorice Spice Caffeine Free Herbal Tea
- Lipton French Vanilla Tea
- Miso – Cup Reduced Sodium Soup – (1 cup per day)
- OSEM Instant Soup Drink – Tomato – (1 serving per day)
- Pacific Organic Beef broth, Chicken broth low sodium, Mushroom Broth, Vegetable Broth – 1 cup (250ml)
- President’s Choice Moroccan Style Green Tea with Mint
- President’s Choice Rooibos Vanilla Herbal Tea
- Tetley Green Tea – Jasmine
FRUIT FLAVOURS & SPARKLING DRINKS
- Aquafina: Flavour Splash Citrus Blend and Raspberry 591ml bottled water (1-2 per day)
- A&W Diet Root Beer (1 per day as caffeine drink)
- Calais High Calcium Sparkling Refresher – 1-2 per day (300 ml)
- Canada Dry Sparkling Original Salt Free and Calorie Free Beverage
- Canada Dry Sparkling Lemon Lime Salt Free and Calorie Free Beverage
- Coke Zero, Diet coke – (1 per day as caffeine drink)
- Crush Diet Cream Soda
- Crystal Clear Lemon Lime Sparkling Water Beverage
- Crystal Light fruit drinks (not Live Active)
- Danone Silhouette Sugar Free Zero Calorie Beverage – Strawberry-Raspberry, Pink, Lemon-lime
- Dasani Flavored Water Beverage: Natural, Raspberry (in moderation)
- Diet Mug Root Beer – (1 per day as caffeine drink)
- Diet Sprite Zero
2
Ontario Food List
- Faygo Diet Soda: Orange, Root Beer, Grape, Redpop
- Fresca Sugar Free: Grapefruit
- Grapefruit- Green Tea
- Great Value Sugar Free Pink Lemonade Drink Mix (in moderation)
- Jones Sugar Free Black Cherry Soda (355 ml)
- Kool-Aid – (sugar free)
- Light Spritz Up
- Life Brand Sparkling Water Beverages – Sugar Free, Calorie Free: All Flavors
- Master Choice Diet Fizz Beverages
- Nestle Pure Life – Orange-Splash, Lemon-Splash, Strawberry-Splash and
- Raspberry-Splash – (in moderation)
- Our Compliments diet beverages
- Perrier Sparkling Mineral Water – Lemon
- President’s Choice Diet beverages including Fruit Rush Apple Cider, Peach Melba, Ruby
- President’s Choice Diet Cranberry Raspberry POP
- Red Grapefruit, Sparkling Grapefruit, diet tonic water – (no other tonic waters)
- President’s Choice cool light – Lemonade, Pink Lemonade
- President’s Choice diet tonic water
- President’s Choice diet green apple sparkling soda
- President’s Choice diet cola
- President’s Choice Free & Clear Sparkling Water Beverage – (Red Raspberry, Berries of the Woods, Key Lime,
Golden Peach, White Grape)
- Waist Watcher Diet Ginger ale (in moderation)
- Waist Watcher Diet Raspberry Ginger ale (in moderation)
ICED TEAS
- Arizona Peach Diet Iced Tea
- Diet Nestea
- Laci Le Beau Super Dieter’s Tea
- Lipton diet iced tea
- Lipton Iced Tea To Go Sugar Free: Natural Lemon, Natural Mandarin & Mango, and Natural Honey & Lemon – (in
moderation)
- Realemon Light iced tea mix
- Snapple Diet Peach Tea, Diet Raspberry Tea – 1 a day (473 ml)
NOT ALLOWED:
- No alcohol
- No tonic water
- No ‘C’ Plus or Orange Crush
- No root beer (except as specified)
- No orange juice or other juices
- No fruit teas
- No decaffeinated flavored coffees
BREAD SUBSTITUTES
2 SERVINGS PER DAY
ALLOWED:
GENERIC:
- Bread stick (plain or onion, NOT cheese) – (1 stick = 1 serving)
- Matzo – (1/2 sheet = 1 serving – no egg matzo)
- Matzah Meal – (1/2 cup = 3 servings)
BRANDS:
- Betty Light 100% Whole Wheat Bread with pea hull fiber added – (1 slice = 1 serving)
[Available in GTA at 'Kam 2 Market' 2863 Lakeshore Blvd West in New Toronto and
Outside of the GTA, available at Foodland or IGA stores]
- Boulangerie: St-Methode: Multi Cereal Bread: No Fat No Sugar Added – (1/2 slice = 1 serving)
[Available in Quebec]
3
Ontario Food List
- Bon Matin: 60% Whole Wheat Bread: No Fat No Sugar Added – (1/2 slice = 1 serving)
[Available in Quebec]
- Breton minis Cracked Pepper & Olive Oil flavour crackers – (9 crackers = 1 serving)
- Breton minis French onion and Garden Vegetable crackers – (9 crackers = 1 serving)
- Breton minis Original wheat – (10 crackers = 1 serving)
- Bretons minis Honey – (7 crackers = 1 serving)
- Bretons minis Cheddar Cheese – (7 crackers = 1 serving)
- Carr’s Table Water Crackers – (2 crackers = 1 serving)
- Christie 40% less Fat Vegetable Thins – (6 crackers = 1 serving)
- Christie Cheese Nips – (8 crackers = 1 serving)
- Christie Multigrain Wheat Thins – (5 crackers = 1 serving)
- Christie Rice Thins: Herb and Garlic, Sesame, Original – (4 crackers = 1 serving)
- Christie Triscuit Thincrisps – (6 crackers = 1 serving)
- Crispmate – (1 Crispmate = 1 serving)
- Chrunchmaster: Multi-Grain Crackers (gluten free): Original Multi-Seed – 5 crackers =1 serving)
- Dare Breton Garlic Fine Herb Crackers – (2 crackers = 1 serving)
- Dare Wise Crackers – regular – (3 crackers = 1 serving)
- Dempster’s Body Wise Multigrain Bread or Whole wheat Bread – (½ slice = 1 serving)
- Dempster’s Body Wise Whole Grain Tortillas – (½ tortilla = 1 serving)
- Dempster’s 100% Whole Wheat Bread – (1/2 slice = 1 serving)
- Elco Rice Crackers: Plain, Barbecue – (3 crackers = 1 serving)
- Fat Free Brownberry Caesar Croutons – (1 tbsp = 1 serving)
- Finn Crisp Rye Crisp Bread – (1 slice = 1 serving)
- Genisoy Soy Crisps Oven Baked: Deep Sea Salted Flavor (8 crisps = 1 serving)
- Glutino: Gluten free Bread sticks – (4 sticks = 1bread serving)
- Glutino: Gluten free Rice Bread/ Gluten free Fiber Bread – (1/2 slice = 2 bread serving)
- Grissol Bread Sticks Sesame, 60% whole wheat, Plain – (1 breadsticks = 1 serving)
- Grissol Canapé Melba Rounds- Sesame, Plain, 12 grain – (3 canapés = 1 serving)
- Grissol Melba Toast: Multi-Fiber Melba, whole wheat Melba (2 slices = 1 serving)
- Grissol Melba Toast: Plain Melba, No Salt Melba, Twelve Grain Melba, Rye and Sesame Melba – (1 slices =
1 serving)
- Hollywood bread – (light or dark) (1/2 slice = 1 serving)
- Jardines Sun Dried Tomato Crackers – (4 crackers = 1 serving)
- Joseph’s: Flax, Oat Bran & Whole Wheat Flour: Pita Bread – (1 pita = 1 serving) [Low Carb Grocery Store]
- Joseph’s: Flax, Oat Bran & Whole Wheat Flour: Lavash Roll-ups – (1/2 Lavash = 1 serving) [Low Carb Grocery
Store]
- Kavli All Natural Whole Grain Crispbread: Crispy garlic, Crispy Pesto, Crispy Thin – (2 crispbread = 1 serving)
- Kavli All Natural Whole Grain Crispbread: 5 Grain, Golden Rye, Hearty Thick – 1 crispbread = 1 serving
- Kashi Tasty Little Crackers (TLC): Original 7 Grain – (4 crackers = 1 serving)
- La Tortilla Factory Low Carb/Low Fat Tortilla (36g) – Original 100% Whole Wheat, Green Onion Flavor
- (1 tortilla = 1 serving) [Low Carb Grocery Store]
- La Tortilla Factory Low Carb/Low Fat Tortilla (62g) – Multigrain- (1/2 tortilla = 1 serving) [Low Carb Grocery
Store]
- Low Carb Bagel: Plain, Cinnamon, Rye – (1/2 bagel = 1 serving) [Low Carb Canada Store]
- Low Carb Bread: Plain Loaf, Cinnamon Loaf, Rye Loaf – (1 slice = 1 serving) [Low Carb Canada Store]
- Low Carb Multigrain Bagel – (1/2 bagel = 1 serving) [Low Carb Canada Store]
- Low Carb Multigrain Bread – (1 slice = 1 serving) [Low Carb Canada Store]
- Mary’s Organic Crackers: Original/ Herb (wheat free & gluten free) – (4 crackers = 1 serving) [whole Foods,
Superstore]
- Misura Soya Crackers – (1 cracker = 1 serving)
- Misura Whole Wheat Crackers – (1 cracker = 1 serving)
- Nabisco: Triscuit: Thin Crisps (original)– (5 crackers = 1 serving)
- Norwegian Flatbread (Kavli) – (1 flatbread = 1 serving)
- Old London Bagel Snacks Garlic flavor – (4 pieces = 1 serving)
- Old London Melba Snacks Bacon flavor – (3 pieces = 1 serving)
- Pepperidge Farm: Goldfish Baked Snack Crackers: Flavour Blasted: Xtreme Cheddar – (17 crackers = 1 serving)
- Pepperidge Farm: Goldfish Baked Snack Crackers made with Whole Grain – 18 crackers = 1 serving)
- Pita Gourmet Pita Pockets High Protein – (1/2 pita = 1 serving)
- President’s Choice Blue Menu Ancient Grains Snack Crackers – (5 crackers = 1 serving)
- Quaker Crispy Minis Rice cakes – (1 rice cake = 1 serving)
- Quaker Crispy Soy Chips: Barbeque – (8 chips = 1 serving)
- Quaker Crispy Whole Grain Rice Cakes: Parmesan & Roasted Garlic – (5 rice chips = 1 serving)
4
Ontario Food List
- Quaker Natural wheat bran – (1/4 cup per day)
- Ryvita: Multi-Grain, Dark Rye Crispbread – (1 slice = 1 serving)
- Ryvita: Regular Snackbread, Whole Grain Snackbread – (1½ slice = 1 serving)
- Silver Hills Little Big Bread (1 slice = 1 serving)
- Silver Hills Hemptation (1/2 slice = 1 serving)
- Silver Hills Mack’s Flax (1/2 slice = 1 serving)
- Silver Hills Steady Eddie (1/2 slice = 1 serving)
- Silver Hills Hardy Hearty Harvest (1/2 slice = 1 serving)
- Silver Hills Marvelous Multi (1/2 slice = 1 serving)
- Silver Hills The Big 16 (1/2 slice = 1 serving)
- Silver Hills Wheat Free Chia Bread (1/2 slice = 1 serving)
- Silver Hills Squirrelly (1/2 slice = 1 serving)
- Starr Flatbreads – onion and garlic or cumin – (1/2 flatbread = 1 serving)
- SuperSlim Rice Crisps: Oven baked – (4 crackers = 1 serving)
- Toufayan Low Carb Pita – (½ pita = I serving)
- Triscuits (regular or 50% less salt), 50% less fat, Rye & caraway seed, cracked pepper & olive oil- (2 Triscuits = 1
serving)
- Wasa Light Crispbread – (1 slice = 1 serving)
- Wonderlight Bread – (1/2 slice = 1 serving)
NOT ALLOWED:
- No other breads
- No cereals
- No pasta
PROTEIN
2 SERVINGS PER DAY
3 1/2 oz (100 grams) equals one serving.
All protein should be weighed raw – remove skin and all visible fat.
Proteins may be boiled, broiled, cooked, baked, grilled or barbequed.
Frying in a Teflon pan or using Pam ‘original’ is allowed.
Do not use oils, margarine or butter.
ALLOWED:
- Dr. Bernstein Protein Packs – (1 packet = 1 serving). Protein Packs are available at all our clinics. They are
delicious and very convenient. They are available as soups, oatmeal, puddings and drinks. Just add hot or cold
water.
- Dr. Bernstein Protein Bars – (1 bar = 1 protein and 1/2 serving of fruit). Available in a variety of flavors:
chocolate chip, chocolate peanut crunch, coconut/almond, double chocolate crunch, hazelnut, supreme
caramel, supreme peanut, crunchy cereal chocolate, and crunchy cereal caramel.
- Maximum one Dr. Bernstein protein product daily.
- You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart
MEAT
GENERIC:
- Beef heart
- Bison Limit to 2 servings per week
- Caribou Limit to 2 servings per week
- Chicken breast (white meat only)
- Chicken livers
- Deer/Venison (70g = 1 serving) Limit to 2 serving per week
- Elk (70 g = 1 serving) Limit to 2 serving per week
- Emu (2 1/2 oz =1 serving)
- Goat (3 oz=1 serving)
- Lean beef (only one 3 1/2 oz {100 g} serving per week/7 days apart)
(You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart)
- Lean veal
- Moose meat – 100g per day
- Pork tenderloin
- Turkey breast
5
Ontario Food List
BRANDS:
- Compliments Seasoned Chicken Breast – (3/4 piece or 112 g = 1 serving)
- Cuisicube Chicken – (100 g = 1 serving)
- Easy Gourmet Boneless Skinless Chicken Breasts – (100 g = 1 serving)
- Expresco Chicken Souvlaki – (1 skewer = 1 serving)
- Janes: Chicken Breast – 1 breast (90 g = 1 serving)
- Janes Family Favorites Chicken Burgers – (3/4 burger = 1 serving)
- Janes Ultimate Chicken Burger – (3/4 burger {113.25g} = 1 serving)
- Jane’s Meal Makers Oven Roasted Carved Chicken Breast – (75 g = 1 serving)
- Kirkland Seasoned Chicken Breast Meat – (80 g {1/4 of a container} = 1 serving)
- Lilydale Seasoned Smoked Turkey Breast: Tomato & Herb Parmesan (90 g = 1 serving)
- M & M Honey Garlic Chicken – (100 g = 1 serving)
- M & M Lemon & Herb Chicken – (100 g = 1 serving)
- M & M Plain chicken breast – (100 g = 1 serving)
- M & M Turkey Breast Fillet (1/2 fillet or 96.5 gm = 1 serving)
- Maple Leaf Seasoned White Turkey Chunks – (56g = 1 serving)
- Maple Leaf Flakes of White Chicken – (90 g = 1 serving)
- Maple Lodge Farms Chicken Breasts: seasoned, boneless, skinless fillets – (94g or 3/4 chicken breast =
1 serving)
- Marc Angelo Chicken Breast Souvlaki – (1 kebab = 1 serving)
- Members Mark Premium Chicken Breast in Water, Turkey Breast in Water – (1/3 cup or 71g = 1 serving)
- President’s Choice: Blue Menu (low in fat) Tandoori Chicken Breast Kebobs – (1 kebob {60g} = 1 serving)
- President’s Choice: Blue Menu Seasoned-Chunks: Chicken Breast, Turkey Breast – (71g = 1 serving)
- President’s Choice: Blue Menu Turkey Breast: boneless, skinless, seasoned – (1/2 turkey breast {71g} =
1 serving)
- President’s Choice: Boneless Chicken – (1/2 chicken breast = 1 serving)
- President’s Choice: Cajun Boneless Skinless Chicken Breast – (3/4 piece = 1 serving)
- President’s Choice Garlic & Herb Chicken Skewers – (1 1/2 skewers = 1 serving)
- President’s Choice: Marinated, Oven Roasted, Skinless, Boneless, Sliced Chicken Breasts (1/4 package {68g} = 1
Serving)
- Valley Fresh Canned Chicken Breast – (56 g = 1 serving)
- Valley Fresh Premium Chunk White Chicken in Water, Chunk White Turkey in Water – (56g = 1 serving)
- Western Family Seasoned Skinless Boneless Chicken Breasts – (1 chicken breast = 1 serving)
BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
- Lilydale: Daystarters: Cooked Turkey Slices: Bacon Flavour – (2 slices [78g] = 1 serving)
- Lou’s: Sliced Boneless Cured Pork Loin (fully-cooked) -3 slices {75g} = 1 serving)
- Maple Leaf Canadian Back Bacon – (4 slice = 1 serving)
- Maple Leaf Canadian Bacon With Natural Juices – (4 slice = 1 serving)
- Piller’s Better than Bacon Honey Maple Ham – (100 grams = 1 serving)
- Piller’s Cooked Roast Beef – (5 slices {80g} = 1 serving)
- Piller’s Shaved Chicken Breast – (100 grams = 1 serving)
- Piller’s Shaved Turkey Breast – (100 grams = 1 serving)
- Piller’s Smoked Chicken Breast (Light Line) – Thin Sliced – (6 slices {120g} = 1 serving)
- President’s Choice: Blue Menu: Oven Roasted Turkey Breast (fully cooked) tomato and basil –
(3 slices {87g} = 1 serving
- President’s Choice Honey Maple Turkey Breast – (100 g = 1 serving)
- Schneider’s Fat Free (Lifestyle) Deli Slices – peppercorn turkey – (4 slices {84g} = 1 serving)
- Schneider’s Fat Free (Lifestyle) Deli Slices – Cooked turkey breast (shingle Packs) – (5 slices {95g} = 1 serving
- Schneider’s Fat Free (Lifestyle) Deli Slices – Smoked Mesquite Turkey Breast – (4 slices {84g} = 1 serving)
- Schneider’s Fat Free (Lifestyle) Deli Slices – Turkey breast, Chicken Breast (Cooked Cured) – (4 slices {84g} = 1
serving)
- Schneider’s Fat Free (Lifestyle) Deli Slices – smoked ham – (5 slices {105g} = 1 serving)
- Schneider’s Fat Free (Lifestyle) Deli Slices – Cooked Ham – (5 slices {105g} = 1 serving)
- Ziggy’s Extra Lean Black Forest Ham – (6 slices {82.5g} = 1 serving)
- Ziggy’s Extra Lean Ham: Cooked, Thinly Sliced – (100 g = 1 serving)
- Ziggy’s Extra Lean Smoked Turkey Breast – (100 g = 1 serving)
6
Ontario Food List
WHEY PROTEIN BRANDS:
- AdvanEdge-Carb control protein shake – Cafe caramel – (1 can {330 ml} = 1 protein serving) [Low Carb
Grocery Store]
- Allmax ISOFLEX Whey Protein Isolate: Vanilla, Chocolate – (1/2 scoop = 1 serving)
- Aria women’s Protein – 20 g (2 level scoops) = 1 serving
- HMS 90 Fat-Free & Lactose-Free: Protein Supplement 10 g per pouch – (2 pouch = 1 serving)
- Iso Whey Breezer: Citrus Burst, Lemon Iced Tea Splash, Utopian Cherry, Pineapple
- ISO-XP Extreme Whey Protein Isolate – (1/3 scoop = 1 serving)
- Nature’s Best ISOPURE (Low Carb) Dutch Chocolate – (3/4 scoop or 24.0 gm = 1 serving)
- Nature’s Best ISOPURE (Zero Carb) Strawberries & Cream – (3/4 scoop or 23.0gm = 1 serving)
- Protidiet Grape Flavored Liquid Concentrate Drink Mix – (1 pouch 31ml = 1 serving)
- Pure Whey Protein Stack- Chocolate – (22 g {1 scoop} = 1 serving)
- PVL Whey Cooler: Raspberry Ice Tea – (3/4 packet = 1 serving)
- Smoothie, Vanilla Ice Cream Royale- (3/4 of a scoop =1 serving)
- Sunshine, Mango Peach Paradise – (3/4 scoop = 1 serving)
- Transform Whey protein isolate – (3/4 of serving = 1 serving)
- Triotein 180 degree Life System Whey Powder – (1 1/2 scoops = 1 serving)
- Webber low Carb Whey – (1 scoop = 1 serving)
- Whey Gourmet Protein Supplement Creamy Orangesicle Swirl, Radical Raspberry Smoothie,
Vanilla Ice Cream Royale – (3/4 scoop =1 serving)
VEGETARIAN
GENERIC:
- Tofu
BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
- M & M Veggie Burger – (1 burger {96g} = 1 serving)
- Mori-Nu Silken Lite Firm Tofu – (3 slices {approx 9 oz (255g)} = 1 serving)
- Mori-Nu Silken Lite Extra Firm Tofu – (3 slices {approx 9 oz (255g)} = 1 serving)
- Galaxy Foods Veggie Slices: Cheddar – (4 slices = 1 serving)
- Galaxy Food Veggie Slices: Canadian – (4 slices = 1 serving)
- Galaxy Food Veggie Slices: Mozzarella – (3 slices = 1 serving)
- Lightlife Smart Deli Three Peppercorn Pastrami Veggie Slices – (5 slices = 1 serving)
- Morningstar Farms Grillers Prime: Veggie Burgers – (1 burger = 1 serving)
- Nu Tofu Just Like Cheese
- Nu Tofu Cheddar Cheese Flavored Tofu – (3 1/2 oz = 1 serving)
- Nu Tofu Mozzarella Flavored Tofu – (56 g = 1 serving)
- P.C. Blue Menu Soy Hot Dogs – (1 1/2 hotdogs = 1 serving)
- So Soya Fat Free Ground Veggie Burger – (1/3 cup = 1 serving)
- Sol Cuisine Original Burger: Wheat & Gluten Free (1 burger = 1 serving)
- Soya – Pro Protein Powder – (15 g = 1 serving or 1/6 of a packet)
- Tres Tofu – (2 slices = 1 serving)
- Yves Meatless Canadian Bacon/Canadian veggie bacon –(3 slices = 1 serving)
- Yves Veggie Beef burger – (1 patty [75g] = 1 serving)
- Yves Veggie Breakfast Links – (3 links = 1 serving)
- Yves Veggie Breakfast Patties – (3 patties {85.5g} = 1 serving)
- Yves Veggie Chicken burger – (1 patty [75g] = 1 serving)
- Yves Veggie Deli Slices -Meatless Deli Bologna Slices, Meatless Ham Slices, Meatless Deli
Turkey Slices, Meatless Deli Salami Slices, Meatless Roast without the Beef Slices/ Roast
Beef slices (4 slices– (62g) = 1 serving)
- Yves Veggie Ground Round Original – (1/2 cup (82.5 g) =1 serving)
- Yves Veggie Meatless Pepperoni (6 slices = 1 serving)
- Yves Veggie Pizza Pepperoni – (18 slices = 1 serving)
- Yves Veggie Tofu Dogs – (2 wiener = 1 serving)
- Zoglo’s Vegetarian Burgers – (1 burger = 1 serving)
- Zoglo’s Vegetarian Kebobs – (2 kebobs = 1 serving)
- Zoglo’s Meatless mini loaves – (2 loaves = serving)
- Zoglo’s Tofu patties Chicken flavored – (1 patty = 1 serving)
FISH & SEAFOOD
3 1/2 oz (100 grams) equals one serving unless otherwise specified.
GENERIC:
- Crab meat
- Lobster – Salmon (only one 3 1/2 oz {100 g} serving per week/7 days apart) (fresh or canned in water)
(You may have 1 serving (100g/3.5oz) of lean beef OR salmon per week_7 days apart)
- Scallops
- Shrimp
- Swordfish
- Tuna
- White fish – (any type, unbreaded)
BRANDS:
- Admiral Flaked Light Tuna in Water – (75 g = 1 serving)
- BlueWater Grilled Fillets – Garlic Butter, Italian Herb, Lemon Pepper, Roasted Garlic & Herb –
(1 fillet = 1 serving)
- BlueWater Seafoods: Haddock Grill: Classic Grill – (1 fillet = 1 serving)
- BlueWater Seafoods: Tilapia Grill: Roasted Garlic & Butter – (1 fillet = 1 serving)
- Clover Leaf tuna pieces – Albacore, Yellow fin – (85 gm = 1 serving)
- Clover Leaf chunk crabmeat, canned – (100 g = 1 serving)
- Clover Leaf Flaked Light Tuna in Water – (70 g = 1 serving)
- Clover Leaf Flaked Light Lemon & Pepper Tuna – (85 gm = 1 serving)
- Clover Leaf Flaked Light Sundried Tomato & Basil Tuna – (85 gm = 1 serving)
- Clover Leaf Flaked Light Tomato & Onion Tuna – (85 gm = 1 serving)
- Clover Leaf Keta Salmon Wild Pacific (100 g = 1 serving)
- Gold Seal Flaked Light Tuna in Water – (70 g = 1 serving)
- Gold Seal Smoked Light Tuna Slices packed in water – (1 1/4 tin = 1 serving)
- Gold Seal Pacific Pink Salmon (no salt added) (100 g = 1 serving)
- Gold Seal Pacific Red Sockeye Salmon (no salt added) (100 g = 1 serving)
- Gold Seal Tea Rose Keta Salmon (100 g = 1 serving)
- Gold Seal Skinless & Boneless Sockeye Salmon (100 g = 1 serving)
- Gold Seal Skinless & Boneless Pink Salmon (tuna style) (100 g = 1 serving)
- Highliner Grilled Fillets – lemon & pepper – (1 fillet = 1 serving)
- Highliner Haddock Skewers with Red & Green Peppers – (1 skewer = 1 serving)
- M & M Cod Fillets – (1 fillet {85g} = 1 serving)
- M & M Haddock Fillets – (1 fillet {90g} = 1 serving)
- M & M Shrimp Ring – (100 g = 1 serving)
- M & M Shrimp Skewers Herb and Garlic Marinated – (1 skewer = 1 serving)
- Pacific Pride Flaked Light Tuna in Water – (75 g = 1 serving)
- President’s Choice Mahi Mahi – (80 g = 1 serving)
- Smart Choice Flaked Light Tuna in Water – (60 g = 1 serving)
DAIRY
GENERIC:
- Egg whites (the whites of 6 eggs)
BRANDS
- Allegro 4% Skimmed Milk Cheese – (45 gm-1 serving) Limit to 2 servings per week
- Better’n Eggs Fat Free-Cholesterol Free (3/4 cup = 1 serving)
- Egg Beaters Original – 3/4cup (183g)
- Egg Beaters Whites – 9 tablespoons (138g)
- Egg Creations Original, Garden Vegetable, Cheddar and Chive – (1/2 cup = 1 serving)
- Gray Ridge Just Egg Whites – (1/2 cup = 1 serving)
- Kirkland Egg Starts – (1/2 cup = 1 serving)
- Kraft & Black Diamond Fat Free Cheese Slices (Cheddar, Swiss, Mozzarella) – (3 slices = 1 serving) Limit to 2
servings per week
- Naturegg Simply Egg Whites (5/8 cup {approx 157g} = 1 serving)
- St. Albert L’elan Skimmed Milk Cheese (45 gm = 1 serving) Limit to 2 servings per week
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Ontario Food List
LENTILS & BEANS
2.6 oz (75g) equals one serving unless otherwise specified
(2 servings a week – dry weight):
Note: Strict Vegetarian Patients who don’t eat any animal products including dairy products and eggs
may have Lentils & Beans 2 servings per day without weekly restrictions.
- Black-eyed beans
- Edamame (green soy bean) – (5.25 oz {150g} = 1 serving)
- Green lentils
- Mung beans
- Navy beans
- Pigeon beans
- Red lentils – (1.75 oz {50g} = 1 serving)
- Soy beans – (3.5 oz {100g} = 1 serving)
- Yellow eyed beans
NOT ALLOWED:
- No artificial sea crab legs
- No clams, mussels, oysters
- No deli meats (except as specified)
- No ground meats of any type
- No herring
- No lamb
- No pork (except as specified)
- No sardines
- No smoked meats
- No squid
- No Swiss Chalet or similar style chicken, no restaurant chicken
VEGETABLES
2 SERVINGS PER DAY
Each serving can be up to 8 oz (230g) by raw weight (not volume).
Multiple items may be selected.
Vegetables may be used as cooked vegetables or as salads.
Vegetables may be canned, fresh or frozen.
ALLOWED:
GENERIC
- Artichokes (4oz = 1 serving)
- Alfalfa sprouts
- Asparagus
- Bean sprouts – ({(87g/3oz/125ml) max per day} = 1 serving)
- Beet greens
- Bok choy
- Broccoli
- Brussel sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Collard greens – (4 oz = 1 serving)
- Cucumbers
- Dill pickles – (2 only, no sugar) as part of the vegetable serving
- Fiddleheads – (max 2 ounces per day) as part of the vegetable serving
- Green beans
- Hearts of Palm
- Jalapeno peppers 1 per day (small) as part of the vegetable serving
- Lettuce – all types
- Mushrooms
- Onions
- Parsley
9
Ontario Food List
- Peppers – red, green, yellow, orange
- Purple cabbage
- Rapini
- Red radishes
- Sauerkraut
- Spinach
- Tomatoes
- Wax beans
- Zucchini
BRAND:
- Aylmer Accents stewed tomatoes – (1/4 cup = 1 serving)
- Aylmer Diced Tomatoes – (1/2 cup = 1 serving)
- Hunt’s Tomato Sauce Roasted Garlic – (2 ounces per day max) as part of the vegetable serving
- President’s Choice Organic Field Greens: Salad Mix
- Primo Recipe Starter: Tomatoes with Garlic & Basil – (1/2 cup =1 serving)
- The Egyptian Co. Frozen Chopped Molokai (spinach)
- Vlasic Kosher Dill Spears – (maximum 1 pickle per day) as part of the vegetable serving
NOT ALLOWED:
- No avocados
- No carrots – No corn
- No eggplant
- No okra
- No peas
- No potatoes
- No rice
FRUIT
2 servings per day (plus 1 cup {250 ml} Jell-O Light-any flavor)
Fresh fruit only – no canned or dried fruit
ALLOWED:
GENERIC:
- Apple – (1 medium size = 1 serving)
- Apricots – (3 or 4 small = 1 serving)
- Asian apple-pear fruit – (1 medium size = 1 serving)
- Blackberries – (5 oz {approx 1 cup} = 1 serving)
- Blueberries – (5 oz {approx 1 cup} = 1 serving)
- Cantaloupe – (1/4 cantaloupe = 1 serving)
- Clementine – 1 medium {approx 3 oz} = 1 serving)
- Grapefruit – (1/2 grapefruit = 1 serving)
- Nectarine – (1 medium size = 1 serving)
- Orange – (1 medium size = 1 serving)
- Peach – (1 medium size = 1 serving)
- Pomelo grapefruit (1 cup = 1 serving)
- Raspberries – (5 oz (5 oz {approx 1 cup} = 1 serving)
- Rhubarb – (1/2 cup {125 ml} = 1 serving)
- Strawberries – (5 oz (5 oz {approx 1 cup} = 1 serving)
- Tangerine (mandarin) – 1 medium {approx 3 oz} = 1 serving)
- Lemons and limes are allowed in any amounts
BRAND
- Applesnax no sugar added, apple-peach – (125 g = 1 fruit serving)
- Applesnax no sugar added, unsweetened apple sauce – (125 g = 1 fruit serving)
- Equality Unsweetened Apple Sauce – (2/3 cup = 1 serving)
- Mott’s Healthy Harvest No Sugar Added Apple Sauce Cup, Country Berry Applesauce, Peach Medley, Granny
Smith, Summer Strawberry – (111 g = 1 fruit serving)
- President’s Choice Unsweetened Just Apple Appletreet – (1 container = 1 fruit serving)
- President’s Choice Organics Apple Blend Appletreet Unsweetened – (100 ml = 1 fruit serving)
- Truly Unsweetened Apple Mixed Berry Fruit Snack – (1 container 113 g = 1 fruit serving)
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Ontario Food List
ALLOWED Jell-O’s
- Carmel Kosher Sugar Free Gel Dessert: Raspberry, Orange – (1 cup per day= 1 Jell-O serving)
- Hannaford Fat Free/Sugar Free Gelatin Dessert: Strawberry – (1 cup per day= 1 Jell-O serving)
- Hunt’s Juicy Gels (no sugar added): Strawberry / Orange – (1 per day max = 1 Jell-O serving)
- Knox Gelatin – (2 cups per day – maximum)
- Kraft JELL-O No Sugar Added: Strawberry – [92g cup] – (2 cup per day= 1 Jell-O serving)
- Kraft Jell-O No Sugar added/ Light Jelly Powder: All Flavors – 1 cup (250ml) = 1 Jell-O serving
- Western Family Light Jelly Powder – (1/2 cup = 1 jell-O serving)
NOT ALLOWED:
- No bananas
- No cherries
- No grapes
- No honeydew
- No kiwi
- No mangos
- No other berries
- No pears
- No pineapple
- No plums
- No watermelon
- No Jell-O-Light Pudding
- Blitz
MISC.
Limit all miscellaneous items to 2 servings per day from each category unless otherwise specified.
MINTS/LOZENGES
BRAND
- Adams Max Air Sugarless gum – (3 per day)
- Chiclets Sugarless Gum: Assorted Fruit, Sours – (3 pieces per day)
- Chloraseptic (fast acting) Sore Throat Lozenges: Sugar Free
- Clorets sugarless gum – original, eliminator, chlorophyll, wintergreen, arctic mint (3 per day)
- Dentyne Ice sugarless gum – spearmint, midnight mint, intense, shiver, rush, cinnamint, – (3 per day),
tango passion berry (2 per day)
- Dentyne Fire Mints – (1 per day)
- Entice Mints – peppermint/eucalyptus
- Excel sugarless gum – lemon, cherry chill, polar ice, chlorophyll, lemon Ice – (3 per day)
- Fishermans Friends Sucrose Free Lozenges: Apple Cinnamon (2 per day)
- Freedent sugar free gum – peppermint – (3 per day maximum)
- Frisk mint – (6 per day max)
- Ice Breakers Sours – Berry Splash, Strawberry, Raspberry Lemonade – (2 per day)
- Ice Breakers Sours Gum – Lemonade, Apple, Watermelon – (1 per day)
- Koldt Mint – (6 to 8 per day)
- Listerine Pocket Packs – sugar free Cinnamon, Cool Mint, Fresh Burst, Fresh Citrus
- Mega-T Green Tea Sugar Free Chewing Gum – (2 per day)
- Nicorette Gum – (as directed)
- Orbit Sugar Free gum – (2 per day)
- Power Certs – (sugar free Certs)
- Strepsils Sugar Free Throat Lozenge – herbal lemon
- Trident Sugar Free Gum: Berry Splash – (1 per day)
- Trident Splash Sugar Free Gum: Vanilla Mint – (1 per day)
- Wrigley’s sugar free gum – juicy fruit, juicy fruit red – (3 per day)
SUPPLEMENTS
- Benefibre – (2 tbsp per day)
- Buckley’s (Sugar Free) – as directed
- Cold FX
- Flaxseed Oil – (1 tsp per day)
- GNC Natural Bran Colon Pure Psyllium Husk
- Ground Flaxseeds (1 tbsp per day)
- Health Balance Omega 3.6.9 – 1 capsule
- Jamieson: Cranberry Juice 500 mg – as directed
- Swiss One 80 vitamins- 1 caplet
- Senokot.S tablets laxative with stool softener
- Udo’s 3-6-9- Oil Blend – (1 tsp per day)
GARNISHES
BRAND
- Beatrice Fat Free Sour Cream – (1 tbsp per day)
- Becel Topping & Cooking Spray
- Bick’s Hot Pepper Rings – (10 pepper rings per day)
- Caf-Lib Un Coffee – Original Blend – (1 teaspoon per day)
- Castella Vinegars: Balsamic, Modena, White (1 tbsp per day)
- Certified Organic Raw A/C Apple Cider Vinegar – (2 tbsp per day)
- Chelten House Fat Free Balsamic Vinaigrette – (1 tbsp per day)
- Chelten House Italian with Roasted Pepper Vinaigrette – (1 tbsp per day)
- Compliments: Vinegar, Balsamic (1 tbsp per day)
- Compliments Coffee Whitener (1 tsp per day)
- Club House Dressing and Marinade Greek – (2 tbsp per day)
- Club House Salads n’ Dips: French Onion – (1 tbsp per day)
- Dairyland Fat Free Creama – (1 tbsp = 1 serving)
- E.D. Smith No Sugar Added Strawberry Spread – (1 tbsp per day)
- E.D. Smith No Sugar Added Apricot Spread – (1 tbsp per day)
- E.D. Smith No Sugar Added Spa Fruits: Strawberry, Raspberry – (1 tbsp per day)
- Eight O’clock Light Coffee Whitener – (1 tsp per day)
- Equality Coffee Whitener (1 tsp per day)
- Fifty 50 No Sugar Added Orange Marmalade Spread – (1 tbsp per day)
- Food Source Fat Free Whipped Dressing – (1½ tsp per day)
- Frontier Co-op Bulk Packaged Spices – Bac’uns – (1 tbsp per day)
- Galaxy Nutritional Foods: Veggie grated topping: Parmesan Flavour (lactose and gluten free) – (5g per day)
- Garden Goodness Fat Free Italian Dressing – (2 tbsp per day)
- Gyros: Authentic Mediterranean Dressing – (2 tbsp per day)
- Gyros: Italian Dressing – (2 tbsp per day)
- Gyros: Mango Flavoured Vinaigrette Dressing – (2 tbsp per day)
- Gyros: Raspberry flavoured Vinaigrette Dressing – (2 tbsp per day)
- Hain Pure Foods: Balsamic Vinegar – (1 tbsp per day)
- Heinz New! One Carb – Reduced Sugar Tomato Ketchup – (1 tbsp per day)
- Hellmann’s ½ the Fat Mayonnaise – (1 tsp per day)
- Hellmann’s Cholesterol Free Mayonnaise – (1 tsp per day)
- Horseradish – (1 tbsp per day)
- I Can’t Believe It’s Not Butter Spray
- I Can’t Believe It’s Not Butter Spray-Garlic & Herb
- Kraft Calorie-Wise Zesty Italian Salad Dressing – (1 tbsp per day)
- Kraft Italian Fat Free Salad Dressing – (1 tbsp per day)
- Kraft Miracle Whip Fat Free – (2 tsp per day)
- Kraft Philadelphia Light Cream Cheese – (1 tbsp per day)
- Kraft Philadelphia Low Fat 95 % Fat Free Cream Cheese – (1 tbsp per day)
- Kraft Signature Calorie Wise Balsamic Vinaigrette – (1 tbsp per day)
- Maple Groves Low Carb Sugar Free Raspberry Vinaigrette – (2 tbsp per day)
- Maple Groves of Vermont Fat Free Balsamic Vinaigrette (4 tbsp per day)
- Marmite Yeast Extract Spread – (3/4 tsp per day)
- Master Choice Canola Cooking Spray
- Master Choice Coffee Whitener (2 tsp per day)
- Masters Choice Italian light Salad Dressing – (1 tbsp per day)
- McCormick No Salt Added Garlic & Herb Seasoning (1 tbsp per day)
- Merit Selection Coffee Whitener substitute – (2 tsp per day)
- Milk – only 1 tablespoon per day – (2%, 1%, skim, homo)
- Muir Glen Organic Medium Salsa – (2 tbsp per day)
- Nestle Coffee Mate The Original: Fat Free – liquid (1 teaspoon per day) (no other Nestle items are allowed)
- Nestle Coffee Mate: 50% less fat then Original – powder (1 teaspoon per day) (no other Nestle items are
allowed)
- Northern Harmony No Sugar Added – Maple Flavored Syrup – (2 tsp per day)
- Olivio Butter Spray with olive oil
- PC Blue Menu Fat Free Mayonnaise – (1 tsp per day)
- President’s Choice or Old El Paso Salsa – (2 tbsp per day)
- President’s Choice Blue Menu Ketchup Type Sauce – (2 tbsp per day)
- Quick Quisine Pancake Syrup – (1/8 cup maximum per day)
- Renee’s Vinaigrette Japanese Ginger & Onion Salad Dressing – (1 tbsp per day)
- Sealtest Light Cream (5% m.f.) – (1 tbsp per day)
- Silk Non dairy soy beverage – (1 tbsp per day)
- Smart Beat Fat Free Mayonnaise – (1 tbsp per day)
- Smart Choice Lactose Free Coffee Whitener – (1-2 tsp per day)
- Smucker’s Sugar Free Strawberry Preserves – (1 tbsp per day)
- Sushihane Roasted Seaweed – (1 sheet)
- Tofu Shirataki Noodle Shaped Tofu – (4 oz per day max) [Low Carb Grocery Store, Whole Foods]
- Torani Sugar Free Flavoring- Butterscotch, Vanilla, Caramel, Hazelnut – (1 oz per day)
- Tostitos Salsa – (2 tbsp per day)
- Vivian’s Spa Dressing – Caesar Vinaigrette – (1 tbsp per day)
NOTE: All Walden Farms Product can be found at Low Carb Grocery Store, online Low Carb Grocery and
some Metro stores
- Walden Farms Calorie Free Alfredo Sauces – (3 Tbsp {45g} per day)
- Walden Farms Calorie Free BBQ Sauces: Original, Thick’N Spicy, Honey, Hickory Smoked – (2 tbsp per day)
- Walden Farms Calorie Free Condiments: Ketchup – (1 tbsp per day)
- Walden Farms Calorie Free Condiments: Bruschetta, Scampi, Seafood Sauce – (2 tbsp per day)
- Walden Farms Calorie Free Creamy Whipped Peanut Spread – (2 tbsp per day)-
- Walden Farms Calorie Free Dips: Bleu Cheese, Caramel, Chocolate, French Onion, Marshmallow, Ranch – (2 tbsp
per day)
- Walden Farms Calorie Free Fruit Spreads: Apple Butter, Apricot, Blueberry, Grape, Orange, Raspberry,
Strawberry – (1 tbsp per day)
- Walden Farms Calorie Free Marinara Sauce – (1/4 cup {60g} per day)
- Walden Farms Calorie Free Mayo – (1 tbsp per day)
- Walden Farms Calorie Free Salad Dressing: Asian, Bacon Ranch, Balsamic Vinaigrette, Bleu Cheese, Buttermilk
Ranch, Caesar, Coleslaw Dressing, Creamy Bacon, Creamy Italian, French, Honey Dijon, Italian, Italian Sun
Dried Tomato, Jersey sweet Onion, Raspberry Vinaigrette, Russian, Thousand Island, Zesty Italian – (2 tbsp per
day)
- Walden Farms Calorie Free Dressing: Single Serve Packets: Creamy Bacon Dressing, Honey Dijon, Italian,
Ranch – (1 per day)
- Walden Farms Calorie Free Syrups: Blueberry, Chocolate, Pancake, Strawberry – (2 tbsp per day)
- Walden Farms Calorie Free Syrups: Single Serve Packets: Chocolate syrup, Pancake – (1 per day)
- Zero – Carb Pancake Syrup – (1/8 cup maximum per day)
SEASONINGS
1 tbsp per day unless otherwise specified.
- Accent, white vinegar, salt, pepper, garlic, onion powder, garlic powder, fresh herbs, spices and seasonings are
allowed. Do not use premixed sauces or seasonings – (e.g. shrimp sauce, béarnaise sauce, ketchup, etc)
- Capers
- Emeril’s Asian Essence
- Emeril’s Original Essence
- Emeril’s Southwest Essence
- Frank’s RedHot Original
- French’s Dijon Mustard
- Grey Poupon Dijon Mustard
- Gulden’s Spicy Brown Mustard
- Hunt’s Tomato Paste
- Keen’s Dried Mustard (powdered) and regular mustard – (no sugar)
- Kikoman Soya Sauce – regular or light
- Knorr Tomato Bouillon With Chicken Flavor – (2 tsp per day)
- Knorr OXO Beef or chicken- 1 sachet per day
- McCormick Low Fat Bouillon Cubes
- McCormick Gourmet Collection Seafood Seasoning
- McIlhenny Farms Spicy Brown Mustard
- Mrs. Dash Garlic and Herb Seasoning Blend
- Nando’s: Garlic Peri-Peri sauce, Wild Herb Peri-Peri Sauce, Medium Peri-Peri Sauce, Sundried Tomato & Basil Peri-
Peri Marinade, Lime & Cilantro Peri-Peri Marinade – (1 tbsp per day)
- Omega Nutrition Apple Cider Vinegar
- Patak’s Tandoori Paste for Grills and Barbeque
- Pampered Chef Pantry Italian Seasoning Mix
- Plochman’s Spicy Brown Mustard – (in moderation)
- Sadaf Chicken Kabob Seasoning
- Star Funghi Porcini Boullion Cubes
- Unico Tomato Paste
- Vegeta Food Seasoning and Soup Mix – (2 tbsp per day)
- VH Soy Sauce
SWEETENERS
- Hermasetas, Sucaryl, Saccharin, Sugar Twin, Herbal Select Stevia Extract Blend in tablet or liquid
form allowed.
- Equal in tablet or liquid form allowed.
- Equal in powder form (packets) – (MAX 5 packets per day allowed)
- Splenda – tablet /powder form allowed (not with brown sugar)
- Splenda – flavours for Coffee 1g packet (Hazelnut, French Vanilla, Mocha) – MAX 2 packets per day)
ABSOLUTELY NOT ALLOWED
- No butter
- No cocktail sauce
- No HP sauce
- No ketchup – (except as specified)
- No Mrs. Dash seasonings – (except as specified)
- No oil or any commercial salad dressings
- No popcorn
- No red wine vinegar
- No sugar
- No powdered sugar substitutes – (except as specified)
- No Weight Watchers™ Products
- No Worcestershire Sauce
15 Mar
Did anyone happen to catch the Dr. Oz show today? I didn’t see the whole segment, but from what I did see, Dr. Oz and Suze Ormon agree with my blog posted July 10’10!
Maybe I should sue??? Just kidding, I don’t have much time to write now but I’m sure I’ll comment on the subject again. Oh, BTW, I know what you’re thinking, so with a strong yet supportive voice I say to you … STAY AWAY FROM THAT CHOCOLATE/BREAD/SLICE OF CHEESE/COLA/CAKE/ICECREAM/insert weakness here!
Hope your day is going well
What others have to say: