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) 7 grams protein 5 grams carbohydrate Option 1 1 celery stalk filled with 1 tablespoon of natural peanut or other nut butter or 2 ounces cream cheese (reduced fat) Option 2 Choose one of the following: 1 cheese stick (string cheese), 1 ounce cheese (reduced fat), or 1 ounce lean deli meat with your favorite fruit-choose 'A unit (4.5 carbohydrate grams) of your favorite fruit from the "Macronutrient Units" list . Option 3 Vt cup nuts (any type) Option 4 1 (6- to 8-ounce) hot or iced caffelatte (1% or 2% milk) coffee drink (sugar-free). Ask the coffee establishment to add a shot of flavored sugar- free syrup if available. You may also ask to blend your iced caffelatte in the blender with sugar-free syrup added for a sugar-free ice blended coffee drink. Some coffee establishments have pre-prepared sugar-free ice blended coffee drinks. Option 5 1 (4- to 6-ounce) glass of milk (skim, 1%, or 2%) Option 6 % cup light yogurt (any flavor) or Vz cup plain yogurt (you may add your favorite sugar-free syrup flavor). You may also choose a low-carb yogurt snack option (approximately 7 grams of protein ro 5 grams of carbohydrates). Option 7 Vz 40-30-30 or protein bar (approximately 7 grams of protein to 5 grams of carbohydrates) , Option 8 Choose one of the following: 1 (4- to 6-ounce) glass of wine (dry red or dry white) or 1 light beer with one of the following: 1 cheese stick (string cheese), 1 ounce cheese (reduced fat), 1 ounce lean deli meat, or 1 ounce turkey jerky (low sodium). Option 9 1 deviled or hard-cooked egg Option 10 lA cup ice cream (any brand or flavor) with 1 ounce cheese (reduced far) or Vi cup low-carb ice cream without cheese (approximately 7 grams of protein to 5 grams of carbohydrates) Favorable-Carbohydrate Menu Options 109 TOTAL HEALTH SUCCESS STORY I Finally "Feel Good in My Skin" TAMMY B. Loving wife and mother Age: 32 height 5 feet, io inches Total Health start date: April 2003 Start weight 253 pounds After weight 188 pounds Total weight loss: 65 pounds Start body fat percentage: 40.4% After body fat percentage: 28.7% Start fat pounds: 102.5 After fat pounds: 54 Total pounds of fat loss: 48.5 Start dress or pants size: 22 After dress or pants size: 1214 I happened upon Dr. Markham's Total Health plan about two years ago, when one of my good friends shared her secret of her 36-pound weight loss. At the time, I was nearing the end of my third pregnancy and obviously car- rying a lot of added weight. I told myself that after I had the baby and finished nursing I was going to give Total Health a serious try. I had no idea how much it would change my life. I'm 5 feet, 10 inches and have never been ve7 skinny, always leaning more toward the athletic side. I had been a size 6 and never weighed more than 135-145 lbs. I was very active in sports in high school and fell into the bad habit of being able to eat anything I wanted without really giving it much thought, because I burned it all off through exercise.