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  #1   ^
Old Tue, Jun-24-03, 16:11
Rebpra Rebpra is offline
New Member
Posts: 2
 
Plan: CAD
Stats: 200/198/160
BF:
Progress: 5%
Question Cheat Sheet

How can I get a cheat sheet to keep on my fridge, in my car, at work, etc?

I am getting very excited about this.
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  #2   ^
Old Tue, Jun-24-03, 17:42
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
Default

Here it is.

ZULEIKA’S CAD/CALP CHEAT SHEET

1. EAT TWO MEALS OR TWO MEALS AND A SNACK COMPRISED OF THE LISTED FOODS.
2. EAT 12-16 OUNCES OF PROTEIN A DAY; MOSTLY RED MEAT, DARK MEAT POULTRY, AND FISH.
3. EXCEPT FOR THE AMOUNTS LISTED, ITEMS ARE LIMITED TO 3 GRAMS OF CARBOHYDRATE/ITEM AND A TOTAL OF 6 GRAMS/MEAL FOR CONDIMENTS/OTHER ITEMS.
4. A SNACK IS ONE-HALF THE SIZE OF A MEAL. ALWAYS CARRY AN ALLOWED SNACK SUCH AS BEEF JERKY WITH YOU WHEN OUT.
3. DO NOT EAT ANY FOOD DURING YOUR NON-CARBOHYDRATE MEALS WITH MORE THAN 3 GRAMS OF CARBOHYDRATE PER SERVING.
5. HAVE ONE BALANCED REWARD MEAL W/SALAD EATING WHATEVER YOU WANT, HOWEVER MUCH YOU WANT. EAT NO LONGER THAN 60 CONTINUOUS MINUTES. DO NOT LET MORE THAN 20 MINUTES LAPSE BETWEEN FOODS TAKEN WITHIN THE 60 MINUTE REWARD MEAL.
6. CALP GUIDE IS TO HAVE A BALANCED REWARD MEAL COMPRISED OF 1/3 PROTEIN, 1/3 VEGETABLES AND 1/3 CARBOHYDRATES (INCLUDING DESSERT AND ALCOHOL)
7. EXCEPT FOR SPECIAL OCCASIONS, HAVE REWARD MEAL FOR THE SAME MEAL EACH DAY.
8. OTHER THAN DIET SOFT DRINKS, SUGAR SUBSTITUTES AND SUGAR-FREE GELATIN; DO NOT USE DIET OR LOW FAT PRODUCTS WITHOUT CHECKING CARBOHYDRATES.
9. LIMIT DIET SOFT DRINKS TO 2 AND ADDITIONAL SUGAR SUBSTITUTES TO 2 PER DAY. AVOID MSG.
10. DRINK 8-10 12 OUNCE GLASSES OF WATER A DAY.
11. USE UP TO 2 OUNCES MILK, HEAVY LIGHT OR COFFEE CREAM IN YOUR COFFEE ONCE A DAY AND DRINK IT WITHIN 15 MINUTES, OTHERWISE HAVE IT BLACK. DO NOT USE NON-DAIRY POWDER.
12. LISTEN TO YOUR BODY. FOOD ALLERGIES/SENSITIVITIES CAN ALSO CAUSE CRAVINGS, GAS, BLOATED/UPSET STOMACHES, AND HEADACHES. IF ANY OF THESE SYMPTOMS RESULT FROM THE REWARD MEAL, INVESTIGATE/FIND THE CULPRIT FOOD AND MINIMIZE/AVOID IT IN YOUR DIET.
13. LISTEN TO YOUR BODY II. SOME CARBOHYDRATE ADDICTS CAN REACT TO THESE FOODS WITH INCREASED APPETITE/CRAVINGS ALSO—ARTIFICIAL SUGARS, SUGAR ALCOHOLS, DIET SODAS, CAFFEINE, COTTAGE CHEESE, YOGURT, BROCCOLI, RED PEPPER AND OTHER HIGHER CARB VEGGIES. IF ANY OF THESE AFFECT YOU, ONLY HAVE THEM WITH YOUR REWARD MEAL.

PROTEIN (4-6 oz. Cooked, 6-8 oz. Raw/meal)
Any tofu, meat, game, poultry, containing 3 grams of carbohydrate or less per serving.
Any fish or shellfish without added fillers or sugars. Do not eat imitation lobster, crab or fish.
Any cheese containing 3 grams of carbohydrate or less per serving.
Eggs or egg substitutes containing 3 grams of carbohydrate or less per serving.
Watch out for prepared egg, meat or fish salads, they often put breadcrumbs in them to extend them.

FATS, OILS AND DRESSINGS
Heavy cream, sour cream, cream cheese, fats, oils or dressings containing 3 grams of carbohydrate or less per serving.

VEGETABLES (2 cups raw or 1 cup cooked or mixture/meal; do not count lettuces)
Alfalfa sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo shoots
Beans (green or wax)
Bean Sprouts
Cabbage, all kinds
Capers
Cauliflower
Celery
Chicory
Collard Greens
Cucumbers
Dill Pickles
Eggplant
Endive
Fennel
Kale
Kohlrabi
Lettuce, all kinds
Mushrooms
Mustard Greens
Okra
Onions (2 tbsp)
Parsley
Peppers
Pimientos
Radishes
Sauerkraut
Scallions
Sorrel
Spinach
Squash (summer only)
Swiss Chard
Tomatoes (raw, ¼ only)
Turnip Greens
Watercress
Zucchini

CONDIMENTS/OTHER

All herbs
Bouillon
Consommé
Catsup (2 tbsp)
Garlic

Garlic/onion powder
Horseradish
Hot sauce
Lime/lemon juice (2 tbsp)

Mustard
Olives
Pepper
Pork Rinds
Salt

Soy flour
Soy sauce
Tofu flour
Whey Protein
Vinegar
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  #3   ^
Old Fri, Jun-27-03, 05:48
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
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Update
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  #4   ^
Old Mon, Jul-14-03, 06:07
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
Default

Post update
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  #5   ^
Old Sun, Jul-27-03, 05:57
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
Default

update thread
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  #6   ^
Old Sun, Jul-27-03, 08:55
222*2 222*2 is offline
Senior Member
Posts: 101
 
Plan: CKD (Modified)
Stats: 27%/22%/15% Female 5'3"
BF:
Progress: 62%
Default

Good Morning, thank you for the bump on the sheet, printing as I type....


Also, thank you for the welcome and note in my journal. Will try my best to get things under control this time.
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  #7   ^
Old Fri, Aug-08-03, 16:35
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
Default

update thread
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  #8   ^
Old Sat, Aug-09-03, 17:30
Libbyfcr Libbyfcr is offline
Senior Member
Posts: 468
 
Plan: The Carbohydrate Addict's Lifespan Program
Stats: 190/140/135 Female 5'7"
BF:
Progress: 91%
Default Calp

I am not trying to stir up trouble here, but I do notice a lot of things on this "cheat sheet" that I have no idea where they came from. As always, I am interested continuing my education on my personal health and diet is of course, on top of my list.

Can you please enlighten me as to where I can reference the items listed on your "cheat sheet", as I have read Richard and Rachel Heller's books many times and do not remember some of the things you listed.

Personally, I would suggest that everyone interested in CALP should borrow or purchase The Carbohydrate Addict's Lifespan Program and read it and reference it themselves.

Thank you,
Libby
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  #9   ^
Old Sat, Aug-09-03, 17:56
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
Default

Sure!! What things?
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  #10   ^
Old Sat, Aug-09-03, 18:02
thickchic's Avatar
thickchic thickchic is offline
Registered Member
Posts: 32
 
Plan: Somersizing
Stats: 203/194/140 Female 67 in
BF:43%
Progress: 14%
Location: Port Arthur, TX
Default

Thanks for the Cheat Sheet the info should be very helpful
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  #11   ^
Old Sun, Aug-10-03, 19:57
Libbyfcr Libbyfcr is offline
Senior Member
Posts: 468
 
Plan: The Carbohydrate Addict's Lifespan Program
Stats: 190/140/135 Female 5'7"
BF:
Progress: 91%
Default Zuleika’s Lc Cheat Sheet

I guess my point was that your cheat sheet is just that...... yours. For the most part it does not adhere to the CALP book.

I do not wish to anger you or make you get defensive, I only wish to clarify that this might be more appropriately defined as your personal LC plan and not what is written in The Carbohydrate Addict's Lifespan Program.

As before, I would suggest anyone interested in CALP should borrow or purchase the book and reference the information provided for themselves.

CALP is a marvelous tool. Learn to use it right, let it guide you. Only when you have mastered the principles try tweeking it to your personal guidelines.

Best wishes,
Libby
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  #12   ^
Old Mon, Aug-11-03, 05:02
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
Default

I'm not defensive. The sheet is mostly from CAD with a few things I have learned from experience. Also from attending/hearing the Hellers speak. These things are: coffee <15 minutes; eating not to lapse more that 20 minutes; serving sizes; limits on AS, reading labels. The 4 carbs per CM are guidelines for former Atkiners who like to know carb limits. All in all, I think it adheres to CAD very closely.
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  #13   ^
Old Wed, Aug-13-03, 19:45
lowco lowco is offline
Senior Member
Posts: 213
 
Plan: CAD + South Beach Diet
Stats: 230/177/160
BF:
Progress: 76%
Location: Commonwealth of Dominica
Default

4 grams per food on cm veggie list, not 4 g per meal.
2 grams for salad dressings etc.
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  #14   ^
Old Wed, Aug-20-03, 18:43
Zuleikaa Zuleikaa is offline
Posts: 16,630
 
Plan: Mishmash
Stats: 365/350.4/160 Female 67
BF:
Progress: 7%
Location: Maryland, US
Default

Update post
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  #15   ^
Old Sun, Sep-07-03, 08:50
kokle's Avatar
kokle kokle is offline
Senior Member
Posts: 460
 
Plan: Shangri-La Diet
Stats: 316/217.5/154 Female 67"
BF:60/36/24
Progress: 61%
Location: NW of Chicago
Default

This should be a sticky.
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