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10/11/13 7:03 P

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Thank you so much for this.

"Give thanks for everything until you are absolutely sure it is not a blessing in disguise." Eastern Proverb.
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"Be the change you wish to see in the world.." Mahatma Gandhi.
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"Quitters never win and winners never quit." Anon
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Make the decision to enjoy today. Do what you need to do for tomorrow - but live fully in TODAY.
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 current weight: 175.0 
 
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KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
8/11/11 2:34 P

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Phase 2 Foods
(**This is the updated food lists that include the SBD Gluten Solution as of 6/9/2013. Gluten info noted)

You can enjoy all of the foods allowed in Phase 1 as well as those listed below.



Foods you can reintroduce to your diet



BEEF, PORK, POULTRY

All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving). Check labels carefully for gluten if gluten sensitive.

CHEESE

Rice cheese (look for varieties that have 6g or less fat per ounce)



FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Choose fresh, frozen, or canned without added sugar. Look at labels on dried fruits, some may have been dusted with wheat flour or wheat starch to prevent clumping (for gluten free)


Apples - 1 small or 5 dried rings or 2 oz applesauce

Apricots - 4 fresh or 7 dried

Banana, medium-sized (4 oz.)

Blackberries - 3/4 cup

Blueberries - 3/4 cup or 2 TBSP dried

Boysenberries - 3/4 cup

Cactus Pear Fruit (Prickly Pear) - 1

Cantaloupe - 1/4 melon, or 1 cup diced

Cherries - 12 or 2 TBSP dried

Clementines - 2

Elderberries - 1

Gooseberries - 3/4 cup

Grapefruit - 1/2

grapes - 15

Honeydew melon - 1/8 melon or 1 cup diced

Kiwi - 1

Loganberries - 3/4 cup

Mandarin oranges - 2

Mangoes - 1/2 medium (4 oz.)

Mulberries - 3/4 cup

Nectarines - 1 small

oranges - 1 medium

Papaya - 1 small (4 oz.)

Peaches - 1 medium

Pears - 1 medium

Plums - 2

Pomegranate seeds - from 1 medium pomegranate

Pomelo - 1/2

Prunes - 4

Raspberries - 3/4 cup

Strawberries - 3/4 cup

Tangelo - 1 small

Tangerines - 2



DAIRY AND DAIRYLIKE PRODUCTS
See Phase 1 and enjoy 2 to 3 cups daily as indicated

Limit artificially sweetened low-fat or nonfat flavored yogurt to 6oz per day; avoid varieties that contain high-fructose corn syrup or any other added sugars; check labels carefully for gluten if gluten sensitive.

Rice beverage, all natural, limit to 1/2 cup daily (check label carefully for gluten)



WHOLE GRAINS AND STARCHY VEGETABLES (Start with one daily serving, gradually increase to up to 3 total servings daily.)

WHOLE GRAINS

Amaranth - 1/2 cup cooked

Bagels, small, whole grain - 1/2, or 1 oz (Gluten sensitive choose gluten free)

Barley - 1/2 cup (not allowed on gluten sensitive)

Bread - 1 slice (1 oz); choose brands with a minimum of 2gm fiber per 1 oz serving
- homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
- multigrain
- oat and bran
- rye
- sprouted grain
- whole wheat
**Gluten sensitive choose gluten free breads

Buckwheat - 1/2 cup cooked

Bulgur (avoid on gluten sensitive)

Cellophane noodles (mung bean threads) - 3/4 cup cooked

Cereal, cold (gluten sensitive choose gluten free choices) - choose low sugar with a minimum of 2gm fiber per serving; serving sizes vary so to be sure check the label to determine recommended amount. (**Prior recommendations of low sugar which is less than 8 gms per serving)

Cereal, hot (gluten sensitive choose gluten free choices) - not instant - serving sizes vary so be sure to check the label to determine recommended amount. (**Prior recommendations of low sugar which is 2gms per serving)

Corn - 1/2 ear occasionally (for the gluten sensitive)

Couscous, whole-wheat or Israeli - 1/2 cup cooked (avoid on gluten sensitive)

Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats (avoid gluten for the gluten sensitive)

English muffins, whole grain - 1/2 muffin, or 1 oz. (gluten free if sensitive)
(Prior recommendations: most contain 2.5 grams of fiber per half a muffin—varieties varieties with 3 grams of fiber are the best choice.)

Muffins, bran - 1 small, homemade sugar-free (no raisins) (avoid on gluten free)

Pasta:

Brown Rice - 1/2 cup cooked (3gms or more fiber per serving)

Couscous, brown rice - 1/2 cup cooked (3gms or more fiber per serving)

Multigrain - 1/2 cup cooked (3gms or more fiber per serving)

Quinoa - 1/2 cup cooked (2gms or more fiber per serving)

Soy - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)

Whole wheat (not for gluten sensitive) - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)


Pita - 1/2, or 1 oz. Whole grain and/or gluten free
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)

Popcorn, 3 cups popped
- Air popped, plain
- Microwave, plain, no trans fats
- Cooked stove-top with canola oil


Quinoa, 1/2 cup cooked

Rice - 1/2 cup cooked
- basmati
-black
- brown
-wild


Rice noodles - 1/2 cup cooked

Shirataki noodles - 3/4 cup cooked

Soba noodles (100% buckwheat) - 3/4 cup cooked

Tortilla - 100% corn (for gluten sensitive/free) or multigrain/wheat (3gms of fiber per oz) - 1 small


STARCHY VEGETABLES
Count as a starch/grain serving

Calabaza - 3/4 cup
Cassava - 1/4 cup
Potato - sweet - 1 small
Pumpkin - 3/4 cup
Taro - 1/3 cup
Turnip (root) - 1 small
Winter Squash - 3/4 cup
Yam - 1 small

OTHER VEGETABLES

Carrots - 1/2 cup
Parsnips - 1/2 cup
Peas, green - 1/2 cup







SPECIAL TREATS

Chocolate, dark - 1 oz; choose gluten-free(if gluten sensitive/free) brands that contain at least 70% cacao and the least amount of sugar

Pudding, fat-free and sugar-free, 4 oz serving. No added gluten if gluten sensitive.



BEVERAGES

Most distilled alcoholic beverages made from gluten grains (bourbon, scotch and other whiskeys, gin and vodka) are fine unless you are highly gluten sensitive. Watch out for distilled beverages with flavorings added after distillation. As for sake, which is made from fermented rice, look for the words House of Gekkeikan (traditional) or Junmai (pure) on the bottle. Other types of sake may have barley or wheat by-products added for flavor. Limit distilled beverages and sake to 1 1/2oz serving. The following beverages are fine:

Cava, extra-brut - 1 glass, 4 oz
Champagne, extra-brut - 1 glass, 4 oz
Ouzo - 1 glass, 4 oz
Prosecco, extra-brut - 1 glass, 4 oz
Rum - 1 serving, 1 1/2 oz
Tequila - 1 serving, 1 1/2oz
Wine, red or white - 1 - 2 glasses, 4 oz each permitted daily with or after meals)
LIGHT BEER 1 on occasion (12 oz) (not allowed on gluten free unless it is a gluten free beer)

Edited by: KIERAE at: 6/10/2013 (17:39)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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ae

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