1 Susie's Smart Breakfast Cookie (warm; microwaved for 15 seconds; or at room temperature)
Piece of fruit – banana, peach etc.
Coffee, tea – unsweetened; low fat milk, if desired
1 Susie's Smart Breakfast Cookie plus:
1 bowl of broth or vegetable based soup such as gazpacho, cucumber, tomato (i.e. soups w. very little cream or meat) or 1 serving yogurt with fruit (2% or non fat).
Snacks: Fresh fruits or raw veggies, the occasional Lungstrom wild rice cake or Mary's Gone crackers.
Serving size (3-6 oz) of broiled, grilled, or sauteed fish (salmon is great but any fish will do except catfish and tilapia) or 3-6 oz grass-fed steak or lamb from New Zealand or Australia or two Omega-3 eggs or chicken or a vegetarian option, such as a brown rice bowl with vegetables and tofu or a savory oatmeal bowl with spinach and/or other vegetables, walnuts, and parmesan.
Plus Brown or Wild rice or Potato (boiled or baked).
Plus vegetables, steamed or lightly sauteed with canola oil or a salad prepared with a light, canola oil dressing or the dressing below
Fruit, if desired, or a few walnuts and raisins, on occasion.
(Because most chicken isn't free-range, be sure to prepare any chicken you make with canola oil and to remove the skin. For best results, please have salmon or other fish (or shellfish) at least twice a week. Canned salmon or tuna is a great, less-expensive alternative to fillets and can be used in patties and salads, etc. )
Be sure to drink plenty of water throughout the day! If you're looking to lose weight, please avoid alcohol. If you're just looking to boost your Omega-3s, you could have a glass of wine or beer with dinner.
100% CANOLA OIL. The more you substitute 100% canola oil for other fats, the more effective this plan will be and the more you will boost your Omega-3s. For those who don't like canola oil, use a half and half mixture of canola and a high quality olive oil, making sure that both are fresh, i.e. not rancid. If you are concerned about processed oils, please choose an expeller-pressed canola oil. If you use any butter, please use the grass-fed butter from Ireland (Kerry) or New Zealand (Anchor). Please avoid "High-heat" canola oils since these have lesser amounts of omega-3s.
A very simple dressing to make: 1 tsp Dijon mustard beaten w. 1 tablespoon fresh or bottled lemon juice. Drizzle in 2 tablespoons of canola or 1 tablespoon canola and 1 tablespoon olive oil. Add pepper to taste.
A very simple and delicious way to prepare salmon is to saute your filet in hot canola oil (1 Tablespoon) or a canola and butter mixture for one minute in an oven-proof skillet. Spoon the hot fat over the filet, then bake at 450 degrees for 10 minutes. Squeeze lemon over the salmon and enjoy.
The more weight you'd like to lose, the more you should choose non-fat over 2% milk and yogurt.
The Orange Cranberry Nut Breakfast Cookie has slightly more calories than the other three flavors so if you are looking to lose the most weight, please choose the Gingered Apple, Banana Coconut, and Cocoa Breakfast Cookies for this diet.
If you feel you are craving protein on this plan, add a hard boiled egg to your lunch or breakfast. The egg should be an Omega-3 egg, of course, with 250-350 milligrams of Omega-3s/egg.
If the Breakfast Cookie seems too much to eat for either breakfast or lunch, please eliminate the other foods you are eating -- and not the Breakfast Cookie. Or you could cut the cookie in half and eat the halves as mini meals. In other words, if the amount of food laid out in this diet seems to be too much food for you, please eat the Breakfast Cookie but reduce the other foods, i.e., the fruit, soups, snacks, etc.
Please note: This plan may not be suitable for persons with Type I or Type II Diabetes. If you have diabetes and are interested in trying the Breakfast Cookies, we suggest you start with half a Breakfast Cookie and test your blood sugar. If it is acceptable, eat the second half a few hours later. The Breakfast Cookies have enough sugar in them so that most people will not experience sugar cravings on this diet. But that means they may not be suitable for Type II diabetics or pre-diabetics.
Why this diet works.
There are five important reasons why this diet is effective. The first is the metabolic advantage that the Breakfast Cookies give you by increasing the Omega-3s in your diet and tissues. The second is the healthy balance of Omega-3s and Omega-6s in the Breakfast Cookies, which means that the Omega-3s in the Cookies will actually wind up in your cells. The third, the easy and convenient portion control that the Breakfast Cookies afford. The fourth, the Cookies' high fiber content which keep you feeling full longer. And, finally, the moderate sugar content of the Breakfast Cookies -- which helps to prevent sugar cravings. Perhaps you can think of other reasons. We'd love to hear from you! You can follow this diet until you've reached your desired goal.*
Vital Choice Seafood -- Eating fish is not the only way of getting your omega-3s. But it is a delicious way! Readers looking for a source of sustainably-harvested seafood (including canned wild salmon; sardines; and frozen halibut, salmon, and shrimp) can find it here.
*You'll know, almost immediately, if this diet is going to work for you. If you don't see weight loss in the first week, please reconsider your food choices. If you are following the Breakfast Cookie diet to the letter, this diet may not be for you.
Below is the full text of the article that appeared on Susie's Smart Breakfast Cookie in the November issue of Woman's World Magazine. Just in case you missed it on the stands.