diet plan grey sheet

If you have ever felt like your eating was out of control. Have you ever just kept on consuming food way past the point of being super full? Over and over waking up as if you had been in a war with food in one-way or another. It affects your sleep that adds fuel to already painful fire. Food addictions are insane. They can consume you and directly effect our decisions and all the patterns of our lives. It affects our relationships with others, love relationships and career decisions. Families do food addictions in groups. They constantly harass each other with painful statements like why are you stuffing your face, or you’ve e put on a few pounds to discussing (over a terribly fattening meal) what is good for you and you should just eat in moderation, or questioning how "bad" they were today or the dish they ordered was. Comments like" its just fruit" or "I’ll take a sliver" are all ways of punishing ourselves and proving a food addiction!! Food should not control how bad or how good we feel about ourselves. A a cigarette. smoker trying to quit know's it's hard to do anything without your pal (the cigarette). It's even harder to imagine idol time or happy times without food to be there as our anesthetic friend aka "fiend".
NO more lets stop the madness. This week I am going to start the gray sheet that is a diet tool used worldwide by Overeaters Anonymous. to break our food addiction. You will have more time. So learn to do healthy things with your family like doing puzzles together, playing Rummikub, or card games instead of snacking to the point of destruction.
It is easier to do with a partner. So I encourage you to find someone that wants to do it with you. I will be doing it with you this week.

Exercise should be something you enjoy, BOTTOM LINE!1
NO painful short-term diets or exercise crazes!! Just simply something you enjoy. I have found mine. Hopefully you have something you look forward to doing, or can find one. Like love it should be something you don’t want to live without.
Before I get all mushy here. I will attach to this the “ grey sheet “ plan.

Between the Sheets:The History of Overeaters Anonymous and its Food Plans

Go to this website to see more.

http://www.linagoldberg.com/oa/
by Lina Goldberg [LINK]
Appendix B: Text of the "Grey Sheet" of Overeaters Anonymous
PAGE ONE OF OA PAMPHLET
PLAN "A" -- LOW-CARBOHYDRATE
(Suggested for losing weight)

SAMPLE MENU
BREAKFAST
1 Protein
1 Fruit
Coffee
LUNCH
1 Protein
1 Vegetable
Finger Salad
(no dressing)
DINNER
1 Protein
1 Vegetable
Salad
For carbohydrate sensitive people, man-made sugars and starches create a craving for more of the same. Therefore these foods cannot be eater at all! This plan provides for complete abstinence from man-made sugars and starches and from any foods with more than 10% carbohydrate content.
We suggest three measured meals a day with nothing in between but black coffee, tea or no-calorie soft drinks.
Overeaters Anonymous offers a choice of three disciplined eating plans:
For losing weight ... Plan "A", low-carbohydrate (this pamphlet) or Plan "B", basic-four food groups. For maintaining normal weight ... low-carbohydrate maintenance plan. Before you choose any plan, see your doctor. If you have a medical problem, follow your doctor's plan. You will still be abstaining from compulsive overeating.
REMEMBER .... OURS IS A THREE-FOLD ILLNESS. THESE SUGGESTED EATING PLANS CAN GUIDE US ON THE PHYSICAL LEVEL .....REMEMBER OUR RECOVERY ON THE SPIRITUAL AND EMOTIONAL LEVEL AS WELL.

Proteins may be mixed (i.e., chef's salad). Vegetables may be mixed. If a ½ cup vegetable is included, the whole portion may not exceed ½ cup.
Sugar must be listed 5th or below on ingredient labels: not among the first 4 items (Ex. Veg Oil, water, salt, spices, sugar.)
Check labels for sugar content: packaged meats, low-cal and regular dressings, mixed spices, vegetables in cans and jars.
Dextrose, lactose and corn syrup are forms of sugar. Must be listed 5th or below on labels.
Mix family salads, then measure two 8 ounce cups for your own, using up to 2 tbs dressing without sugar.
A finger salad is three small, raw vegetables or green salad without dressing.
When eating out, if cooked vegetable in not available have a 4th raw vegetable.
If fresh fruits are unavailable, use fresh frozen not packed in sugar or syrup, fruits packed in water, or their own juice, not sugar added. Mixing of fruits except the ½ cup fruits to total 1 cup.
Use real mayonnaise only, not whipped dressing.
Watch out for high carbohydrate artificial sweeteners. If you are concerned about artificial sweeteners, see your doctor.
1, Use diet catsup and regular mustards on your meats and fish.
2. 3-tsp. lemon juice daily may be used in tea or finger salad. If milk is used as a protein, some of that milk may be used ...
PAGE THREE OF OA PAMPHLET
FOOD PORTIONS SHEET
PROTEIN
Beef - 4 oz.
Cheese - 2 oz.
Chicken - 2 pieces
Clams - 4 oz.
Crab - ½ cup.
Cold Cuts - 2 slices.
Cottage Cheese - ½ cup.
Eggs - 2.
Fish - 4 oz.
Frankfurters - 2
Ham - 4 oz.
Heart - 4 oz.
Kidney - 4 oz.
Lamb - 4 oz.
Liver - 4 oz.
Lobster - 4 oz.
Oysters - 4 oz.
Pork - 4 oz.
Salmon - ½ cup
Sardines - ½ cup
Shrimp - 4 oz.
Soyburger - 4 oz.
(soy proteins, ham & sausage links)
Steak - 4 oz.
Tongue - 4 oz.
Tuna - ½ cup
Turkey - 4 oz.
Veal - 4 oz.
Milk - 8 oz = ½ protein
Buttermilk, 1 cup = ½ protein
Yogurt, low fat plain 1 cup = 1 protein

COOKED VEG. - 1 CUP
Artichoke
Asparagus
Bean Sprouts
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery
Chard
Cucumber
Eggplant
Greens : Mustard, Collard,Beet, Spinach, Turnip
Lettuce
Mushrooms
Okra
Peppers - green, red
Radishes
Parsley
Pickles - sour, dill
Sauerkraut
String Beans
Summer Squash
Tomatoes
Turnip
Zucchini
COOKED VEG. 1/2 C.
Beets
Carrots
Onions
Pumpkin
Rutabagas
Winter Squash
Wheat Germ - 1/8 cup

THE FOLLOWING MAY BE USED FOR COOKING ONLY

All spices, Onion Soup, Horseradish, Soy Sauce and Paste, Worcestershire Sauce.