CHAPTER 10

The Galveston Diet for Life

Perhaps in the past you’ve been on a diet or nutritional plan, and you get to a point at which you want to just maintain your weight—or not gain back any you’ve lost. Not many plans offer a concrete way to do this, but the Galveston Diet does. The way it’s done is to focus not only on just maintaining that weight loss but also on maintaining your new lifestyle. There’s a difference. People who are the most successful at permanent weight loss are those who stick with the positive eating habits and lifestyle behaviors that have helped them reach their goals.

You’ve now lived the Galveston Diet for about a month. You’ve gotten the hang of the intermittent fasting and have incorporated into your shopping and cooking routines the idea of pairing anti-inflammatory nutrition with macronutrients in the right ratios, and of obtaining optimal micronutrients to avoid nutritional deficiencies. All three actions, especially when turned into positive habits, will help you stay successful from here on out.

Think of your new habits like paths through the woods. You form trails by walking them over and over, until there is a well-worn path. Whenever you go for a walk in the woods, you’ll then follow this easy, beautiful path instead of crashing your way through shrubs and brambles to get to your destination. The well-worn path feels good, too, and you’ll want to walk it again and again. And so it is with your new, well-worn eating and lifestyle habits.

The Galveston Diet has been about restoring your health and wellness in an important phase of your life, one that will encompass 40 percent or more of that life! You’ve restored your body to a healthy weight and likely have healed a lot of health conditions. Naturally, you’ll want to stay on that path!

So, the question is: How do you continue to live this lifestyle? The answer is to move into what I call “maintenance mode”: you work these habits more and more firmly into your routine as you go along. You can, however, now make a few modifications to those routines—flexibility becomes the name of the game, once you have the core actions in place.

Continue Intermittent Fasting

By now, your body is used to intermittent fasting, so it should be an easy habit to maintain for a lifetime. I originally thought I’d do it only for a few months. But what started as an experiment actually turned into a way of life for me that’s helped me take control of my weight, lower my inflammation, and feel amazing every day.

Although intermittent fasting is a modest way to shed pounds, its real power comes in keeping those pounds off. No more weight regain or yo-yo dieting. And I now make intermittent fasting part of my standard weight-loss maintenance advice to the women I counsel.

The bottom line is that for the first time we have a tool—a habit—that works for keeping weight off and inflammation levels low.

Science backs me up. In the past, when people lost weight they were generally advised to monitor and count calories so as to keep that weight off. But statistics tell us this method doesn’t work: 95 percent of dieters regain their lost weight within a year, often with interest. And worse, 50 percent of the weight they lost was from fat and the other 50 percent was muscle mass.

In 2021, a group of researchers from the University of Kansas Medical Center conducted an interesting study involving intermittent fasting for weight-loss maintenance. They found that intermittent fasting was an effective alternative to counting calories as a way to prevent weight regain, and that it may just be a superior tool for helping people stay at a healthy weight.

Keep it up!

Eat Smarter and Live Better with Anti-Inflammatory Foods

By now, you realize that the food you eat plays a critical role in keeping inflammation at a low level, in improving your metabolism, in supporting weight loss, and in enhancing your health.

Because the Galveston Diet is really a pattern of eating versus a crash diet, it is among the most effective inflammation-fighting plans around. The key components from here on out are to eat a variety of foods (especially plants) that are high in antioxidants, phytochemicals, fiber, and healthy fats, as well as lean proteins and other nutrients. These foods and nutrients are the key proactive steps you can take to prevent disease, control your weight, and keep midlife symptoms from returning.

You now have even more flexibility in your food selections. On the maintenance program, you can expand your choices of anti-inflammatory foods. Now, for example, you can add more fruits, such as grapes, melons, papaya, pineapple, peaches, and virtually any other fresh fruit to your repertoire in increments of one or two servings a day.

You can also increase your intake of carbohydrates with an extra serving or two of starchy carbs such as sweet potatoes, winter squash, various root vegetables, and whole grains. All these foods have enormous anti-inflammatory power. Just be sure to track your carb macros to make sure they match your maintenance allowance (see page 229).

Remember, the Galveston Diet is a forever plan that’s all about choice—your choice—to eat well and live well. And as I’ve pointed out, it has nothing to do with willpower and everything to do with learning about your body and reinforcing the behaviors for life that will create the healthiest version of you.

Anti-inflammatory foods are a huge part of all this. They cut your risk of long-term disease—so eat them every day! Inflammation, however, can come back quickly if you revert to the wrong foods. So, you’ve got to fight off inflammation for good with the right nutrition.

Change Up Your Fuel Ratios

As your waist-hip ratio, weight, and other markers of good health improve, you can begin to change your macro ratios over the course of a few weeks. What this means is that you can now eat more good carbs and less fat, while sticking to a moderate amount of protein.

This involves readjusting your macros—in other words, you’ll make a shift in the percentages of carbohydrate and fat. Once you’ve reached a point at which you’re healthier, feel great, and like your size, you no longer need to follow a macro formula that puts your body in a fat-burning mode. You can stabilize everything with a macro adjustment.

Why is this the case? Because now, everything should be rocking. Your hormones are better regulated, your metabolism is healthier, and you have more energy. Your body can now handle a different percentage of macros.

You’ll still continue to choose anti-inflammatory foods that honor your body—and more of them. You’ll still refocus your fuel but with different macros, and you’ll do this gradually. “Gradual” is the name of the game here. It moves the needle slowly, and as a result, it makes changes far more likely to stick.

Here’s how to do this:

Of course, it’s important to continue to track your macronutrients as you make these adjustments. Take your time and be sure to pay attention to how your body feels with these adjustments—and be patient. Each new adjustment may take a few weeks to become a habit.

Monitor your weight, too. On maintenance, go with weekly weigh-ins or weigh a few times each week. People who have successfully kept weight off and are a part of the National Weight Control Registry—the largest study of people who have been successful at long-term weight loss—maintain their weight by stepping on the scale about once a week.

Don’t forget to monitor your non-scale changes as well. Keep track of your waist-to-hip ratio, as discussed earlier. As you continue adding more foods back into your diet, it’s important to recognize if a reintroduced food is causing any inflammation or discomfort. If so, consider reducing the amount of that food or eliminating it from your diet.

Don’t be alarmed over a 5-pound weight gain; that’s usually normal. But if you find weight creeping back higher than that, or if your waist-to-hip ratio is not what it should be, an alarm bell should sound. That’s a signal to rein yourself in by returning briefly to the 70 percent fat, 20 percent protein, and 10 percent carbohydrate ratios.

As you adjust your ratios on maintenance, consider these tips:

When purchasing condiments, it’s essential to review the ingredients and avoid added sugars and inflammatory ingredients whenever possible.

The Joy of Change

Amazing things happen when you do the Galveston Diet for life!

At age 43, Valerie had a complete hysterectomy. Although she had never had a weight problem, she noticed her weight creeping up over the years. By age 50, she had gained noticeable menopausal weight, reaching 134 pounds on her very small frame, especially around her middle.

“I had a belly pooch that I’ve never had in my life. I am curvy and love that, but not “poochy.” Anyway, I lost 6 pounds in two weeks! As of right now, I’m down to my goal weight of 120 pounds.

“Most of all, I no longer experience bloating, constipation and have eliminated added sugar from my diet. Also, my pooch is gone. I feel wonderful! All this [was] done with no pills, gimmicks, or unrealistic eating that no person can maintain.”

Then there is Laurie, who was going through menopause. After six weeks on the program, she lost 12 pounds, along with seeing several other positive changes. “I’ve also noticed that my hips no longer ache after driving or sitting for an extended period,” she said. “This relief is amazing for me since this pain had become increasingly worse and made me wonder if I might need a hip replacement. I’m a very busy midwife in Michigan, and I plan to work for quite a few more years, as long as I feel healthy. And I feel so healthy after eating the way the program has taught me.”

After Mayra got her blood work back recently, she was elated. “I’m no longer prediabetic or have borderline high cholesterol. As I continue to do the program and exercise, I’ll drop the remaining weight, but the best part is that I have no menopause symptoms at all. They were mild before, but nothing now.”

And Debbie is an intermittent fasting “lifer.” “I followed the eating plan and practiced the 16:8 intermittent fasting schedule. I lost 77 pounds and have never felt better. I wish I had known about intermittent fasting earlier in my life because it has helped me keep my weight off. In the past, I always yo-yoed in weight, but not anymore.”

Maintenance Meal Plans

Here are some examples of what would constitute a meal plan when you’re on maintenance. I’ve provided sample two-day menus for conventional and vegetarian meals. Mostly, these sample menus reference the maintenance-adjusted recipes that follow, but also include a few earlier recipes in this book.

Conventional Menu

DAY 1

MEAL 1: MARY CLAIRE’S PARFAIT (PAGE 173)

Snack 1: Nutty Banana Toast (page 244)

MEAL 2: MEATLOAF WITH MASHED CAULIFLOWER AND BAKED SWEET POTATO (PAGE 236)

Snack 2: Date Night (page 244)

Macros: Fat: 43%, Protein: 21%, Net Carbs: 36%, Fiber: 29g

DAY 2

MEAL 1: MINI-AVOCADO “FOR LIFE” TOAST (PAGE 237)

Snack 1: Chickpea and Tomato Salad (page 245)

MEAL 2: LEMON-CAPER CHICKEN WITH FARRO (PAGE 238)

Snack 2: Summer Fruit Salad (page 245)

Macros: Fat: 40%, Protein: 24%, Net Carbs: 36%, Fiber: 34g

Vegetarian Menu

DAY 1

MEAL 1: TOFU IN PEANUT SAUCE WITH BROWN RICE (PAGE 239)

Snack 1: 2 hard-boiled eggs

MEAL 2: VEGAN PROTEIN LOWER-FAT SALAD (PAGE 240)

Snack 2: Cinnamon Baked Apple with Raisins (page 246)

Macros: Fat: 47%, Protein: 16%, Net Carbs: 37%, Fiber: 27g

DAY 2

MEAL 1: OAT CAKES WITH ALMOND BUTTER AND BLUEBERRIES (PAGE 242)

Snack 1: Green Almond Butter Smoothie (page 220)

MEAL 2: SLOW COOKER MUSHROOM STROGANOFF WITH CREAMY BROWN RICE (PAGE 243)

Snack 2: Lemon-Ricotta Dip with Pear Slices (page 246)

Macros: Fat: 48%, Protein: 16%, Net Carbs: 36%, Fiber: 31g

Maintenance Versions of Galveston Diet Recipes

Meal 1 and Meal 2 Recipes

Following are seven maintenance versions of recipes included earlier in The Galveston Diet. All include small changes that reflect the shift in your ratios for maintenance eating.

Meatloaf with Mashed Cauliflower and Baked Sweet Potato

In this maintenance version of the meatloaf recipe on page 198, I upped the carbs by swapping out almond flour for oat flour (which is higher in carbohydrates). Serve a slice of this meatloaf with a small baked sweet potato, and you’ve plated up a delicious meal of good carbs with lots of anti-inflammatory benefits.

MAKES 6 SERVINGS

2 tablespoons olive oil

¼ cup chopped onion

1 ½ pounds lean, grass-fed ground beef

1 cup oat flour

2 large eggs

⅓ cup no-sugar-added tomato sauce

½ cup grated Parmesan cheese

½ teaspoon salt

½ teaspoon black pepper

½ teaspoon garlic powder

6 small sweet potatoes

2 cups mashed cauliflower (from frozen or homemade)

6 tablespoons (¾ stick) salted butter

  1. 1. Preheat the oven to 350°F.
  2. 2. Heat the olive oil in a small skillet, add the onion, and sauté until it turns translucent, about 3 minutes.
  3. 3. In a large bowl, combine the ground beef, sautéed onion, oat flour, eggs, tomato sauce, cheese, salt, pepper, and garlic powder. Shape the mixture into a firm oval loaf.
  4. 4. Place the loaf in a shallow baking pan or loaf pan, and bake for 1 hour. When the loaf has been baking for about 15 minutes, poke the sweet potatoes with a fork and place on the oven rack alongside the pan or on another rack of the oven.
  5. 5. Meanwhile, prepare the mashed cauliflower according to package instructions.
  6. 6. Carefully remove the loaf from the pan, discarding the surrounding fat, and transfer to a serving platter. Also, test the sweet potatoes and, if soft, remove from the oven.
  7. 7. Slice the loaf for serving, place the slices on plates, and accompany with portions of the mashed cauliflower and a sweet potato. If desired, top the servings of cauliflower with generous pats of butter.

Mini-Avocado “For Life” Toast

Here’s an example of how you can modify a simple recipe to supply a little less fat. To change the full recipe on page 175, I simply cut back the olive oil and used half an avocado instead of a whole one.

MAKES 1 SERVING

½ teaspoon olive oil

2 large eggs

2 slices sprouted-grain bread (such as Food For Life brand)

½ avocado, pit removed, sliced

Salt and black pepper

Red pepper flakes (optional)

  1. 1. Heat the olive oil over medium heat in a large skillet until shimmering. Add the eggs and cook to your preferred style, either fried or scrambled, about 3 minutes.
  2. 2. Meanwhile, toast the bread to desired doneness.
  3. 3. Place the toast on a serving plate. Add the avocado slices, then add the eggs and season to taste with salt and pepper. Sprinkle with the red pepper flakes, if using. Serve at once.

Lemon-Caper Chicken with Farro

On maintenance, you can begin to enjoy more grains so as to slightly increase your carbohydrates. This maintenance version of Lemon Chicken with Capers (page 195) includes farro, a high-fiber, high-protein whole-grain wheat that is yummy.

MAKES 4 SERVINGS

4 skinless, boneless chicken breast halves (about 1 pound)

Salt and black pepper

4 tablespoons ghee (clarified butter) or olive oil

2 lemons, 1 juiced and 1 sliced

1 garlic clove, sliced

2 tablespoons drained capers

1 large onion, sliced

4 cups trimmed green beans

¼ cup slivered almonds, toasted

4 cups cooked farro, warm

2 tablespoons salted butter

  1. 1. Pat the chicken pieces dry and season to taste with salt and pepper.
  2. 2. In a large skillet over medium-high heat, add 1 tablespoon of the ghee and, when shimmering, add the chicken pieces. Cook, flipping once, for 8 to 10 minutes, until cooked through. Transfer the chicken to a plate. Cover and keep warm.
  3. 3. To the skillet, add the lemon juice, 1 tablespoon of the ghee, the garlic, and capers and bring to a simmer over medium-high heat. Add the lemon slices, then return the chicken to the skillet and reduce the heat. Simmer the chicken for 5 minutes.
  4. 4. In another medium skillet over medium heat, warm the remaining 2 tablespoons ghee. When shimmering, add the onion and beans, and cook until the onion is translucent and the beans are fork-tender, about 5 minutes.
  5. 5. Toss the slivered almonds into the beans and stir to combine.
  6. 6. Arrange the chicken on a serving platter and accompany with the onion and beans. Spoon the farro alongside and top with pats of butter.

Tofu in Peanut Sauce with Brown Rice

Here’s an Asian-inspired vegetarian dish but without all the sugary sauce. This maintenance version of Tofu in Peanut Sauce (page 187) supplies extra carbs with the addition of brown rice, which is rich in fiber and full of magnesium.

MAKES 4 SERVINGS

1 (14-ounce) square firm tofu

¼ cup no-added-sugar peanut butter

2 tablespoons tamari

2 tablespoons water

3 tablespoons Swerve sweetener

1 teaspoon toasted sesame oil

½ teaspoon red pepper flakes

1 tablespoon grated fresh ginger

2 ¼ cups chopped fresh broccolini

1 tablespoon coconut oil

4 cups steamed brown rice, warm

  1. 1. Sandwich the tofu between 2 paper towels and 2 plates. Place a heavy item like a can on the top plate, and press the tofu for at least 30 minutes. The cut the tofu into ½-inch cubes; you should have about 1 ½ cups.
  2. 2. In a small bowl, combine the peanut butter, tamari, water, and sweetener. Add the sesame oil, red pepper flakes, and ginger.
  3. 3. Steam or boil the broccolini until tender, about 5 minutes. Keep warm.
  4. 4. Heat the coconut oil in a large skillet over medium heat and when melted, add the tofu and cook for 10 to 15 minutes, occasionally turning, until lightly browned.
  5. 5. Stir in the sauce and blend well. Place the brown rice in serving bowls and spoon the tofu mixture over. Serve with the broccolini on the side.

Vegan Protein Lower-Fat Salad

Here’s another example of how you can slightly reduce the fat in a recipe—by cutting back on olive oil and tahini, and using half an avocado rather than a whole. This is the maintenance version of Vegan Protein Salad (page 181).

MAKES 2 SERVINGS

FOR THE TEMPEH

2 tablespoons balsamic vinegar

1 tablespoon tamari or soy sauce

1 tablespoon pure maple syrup

½ teaspoon garlic powder

Pinch of salt and black pepper

½ block tempeh (about 4 ounces), cut into cubes

FOR THE TOFU

½ block medium or firm tofu (about 5 ounces), cut into cubes

½ teaspoon garlic powder

1 tablespoon tamari or soy sauce

Pinch of salt and black pepper

FOR THE SALAD

1 cup chopped and steamed broccoli

2 cups lightly chopped fresh arugula

1 cup diced cucumber

1 avocado, pitted and chopped

4 tablespoons hemp seeds

2 teaspoons tahini

1 teaspoon olive oil

Fresh lemon juice

  1. 1. Make the tempeh: Mix the balsamic vinegar, tamari, maple syrup, garlic powder, and salt and pepper in a shallow dish. Add the tempeh and let soak for at least 2 hours and up to overnight.
  2. 2. When ready, preheat the oven to 400°F. Either spray a small baking dish with nonstick cooking spray or line it with a silicone baking mat.
  3. 3. Transfer the tempeh cubes to the baking dish and bake the tempeh for 20 minutes. Toss the tempeh cubes with a with a bit of the leftover marinade, if desired. Keep the oven turned on.
  4. 4. Make the tofu: Toss the tofu cubes with the garlic powder, tamari, and salt and pepper and bake at 400°F for 30 minutes, until lightly browned. (If desired, bake it at the same time as you bake the tempeh.)
  5. 5. Assemble the salad: Place the broccoli, arugula, cucumber, and avocado in a large salad bowl. Add the tempeh and tofu cubes, and mix well. Sprinkle on the hemp seeds. Drizzle on the tahini and olive oil, then toss to coat everything well with the dressing. Finish the salad with a spritz of fresh lemon juice and serve.

Vegetarian Oat Cakes with Almond Butter and Blueberries

This delicious breakfast or brunch dish substitutes oat flour for the ground flaxseed in the Flaxseed Pancakes (page 176). Oat flour is slightly higher in carbs and is a great source of fiber, vitamins, and minerals. In fact, try using oat flour rather than white flour to bump up the good carbs in any of your recipes.

MAKES 4 SERVINGS

1 cup oat flour

4 large eggs, lightly beaten

⅓ cup unsweetened almond milk (or other milk), or more as needed

2 teaspoons fresh lemon juice

1 teaspoon baking soda

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

⅛ teaspoon salt

½ tablespoon coconut oil

4 tablespoons unsweetened almond butter

2 cups frozen blueberries

  1. 1. In a large bowl, combine the oat flour, eggs, almond milk, lemon juice, baking soda, vanilla, cinnamon, and salt. If the mixture is too thick, add more almond milk or water to achieve a batter consistency.
  2. 2. Heat a large skillet over medium heat and add the coconut oil. When melted and hot, pour about ¼ cup of the batter for each oat cake and gently spread it with a spoon. Let cook on one side for 2 to 3 minutes or until the edges begin to firm and bubbles appear, then flip and cook on the opposite side for another 2 to 3 minutes. Keep the cooked oat cakes warm on a covered plate while you make any remaining cakes with the remaining batter.
  3. 3. Meanwhile, melt the almond butter in a small bowl in the microwave. Place the frozen blueberries in a medium bowl and microwave until they are no longer frozen, have warmed slightly, and become juicy.
  4. 4. Place the oat cakes on serving plates, drizzle with the melted almond butter, and sprinkle with the blueberries.

Slow Cooker Mushroom Stroganoff with Creamy Brown Rice

In the recipe on page 200, the stroganoff is served with cauliflower rice. Here, the stroganoff is accompanied with brown rice, a terrific source of quality carbs and fiber. I’ve also increased the yogurt and parsley and decreased the amount of fat.

MAKES 4 SERVINGS

FOR THE STROGANOFF

5 cups halved or quartered button mushrooms

6 garlic cloves, minced

1 medium yellow onion, thinly sliced

2 cups vegetable broth

4 teaspoons smoked paprika

2 tablespoons plain full-fat Greek yogurt

Salt and black pepper

½ cup chopped fresh parsley

FOR THE CREAMY RICE

3 tablespoons olive oil

4 cups cooked brown rice

2 garlic cloves, minced

1 ½ teaspoons salt

1 teaspoon black pepper

½ cup vegetable broth

2 tablespoons ghee (clarified butter) or unsalted butter

2 tablespoons heavy cream

  1. 1. Make the stroganoff: Place the mushrooms, garlic, onion, broth, and paprika in a slow cooker and set to cook on high for 4 hours.
  2. 2. Open the cooker and stir in the yogurt. Season to taste with the salt and pepper. Cover the cooker and keep the stroganoff warm.
  3. 3. Make the creamy rice: Heat a large saucepan over medium heat and add the olive oil. When hot, add the brown rice, garlic, salt, and pepper and cook for 3 minutes, stirring gently with a wooden spoon. Pour in the vegetable broth, cover, and reduce the heat to medium-low. Simmer for 12 minutes, stirring gently and occasionally.
  4. 4. Stir in the ghee and cream, and stir while simmering for another 5 minutes.
  5. 5. Serve the stroganoff with the creamy garlic brown rice.

SNACK RECIPES

Nutty Banana Toast

Bananas are one of the fruits you can enjoy on the Galveston Diet. They are a great source of potassium and electrolytes, and are a good way to increase your carbohydrate macro.

MAKES 1 SERVING

2 slices sprouted-grain bread (such as Food For Life)

1 tablespoon unsweetened almond butter

1 medium banana, sliced

Ground cinnamon (optional)

Toast the bread to desired doneness. Spread the toast with the almond butter, then lay on the banana slices. If desired, sprinkle with the cinnamon, then serve.

Date Night

Dates are a delicious source of natural sweetness. Plus, they are a good source of potassium, magnesium, and iron. Dates also rate high on indices that measure antioxidant activity. So, coupled with some dark chocolate, the dates here will give you a big punch of antioxidants and have welcome anti-inflammatory benefits.

MAKES 1 SERVING

1 (1-ounce) square 70% or darker chocolate

2 medjool dates, pitted

Place the chocolate in a small bowl and microwave on low until melted, 2 to 3 minutes. Dip or roll the dates in the melted chocolate.

Chickpea and Tomato Salad

When you prepare recipes with legumes like chickpeas, you’re getting a lot of good carbs, protein, and fiber all in one dish. This snack is easy to fix and packed with benefits.

MAKES 1 SERVING

1 cup canned chickpeas, drained and rinsed

1 cup halved or quartered grape tomatoes

2 extra-large pitted black olives, sliced

1 tablespoon minced onion

1 tablespoon balsamic vinegar

In a medium bowl, combine the chickpeas, grape tomatoes, olives, and onion. Drizzle on the vinegar and allow the mixture to sit for 10 to 15 minutes before eating.

Summer Fruit Salad

On maintenance, you get to eat more fresh fruit. One way to make that happen is to prepare a fruit salad like this one, in which you get a variety of colorful fruits, all rich in antioxidants.

MAKES 1 SERVING

1 medium banana, sliced

½ cup sliced fresh strawberries

½ cup cubed fresh watermelon

Combine the banana, strawberries, and watermelon in a medium bowl and enjoy.

Cinnamon Baked Apple with Raisins

One easy way to up your carb intake is to combine fruits in a recipe like this one. Here, an apple is paired with raisins, both high in good carbs, plus with lots of fiber.

MAKES 1 SERVING

1 teaspoon salted butter

¼ cup raisins of choice

1 medium apple, cored

¼ teaspoon ground cinnamon

Place the butter and raisins in the cavity of the apple, then sprinkle with the cinnamon. Place in a small bowl and microwave the apple on medium for 1 to 2 minutes, or until softened slightly.

Lemon-Ricotta Dip with Pear Slices

Pears are among the highest fiber fruits you can eat. Enjoy them with this delicious dip.

MAKES 4 SERVINGS

1 cup whole-milk ricotta

1 lemon, juiced

2 tablespoons olive oil

2 tablespoons chopped fresh basil

4 pears, any variety, split, cored, and sliced

Place the ricotta, lemon juice, olive oil, and basil in a small bow. Mix well, then serve with the pear slices.

Eating Out

The Galveston Diet is so versatile, with so many different foods, that you’re not doomed to cook all your meals at home; it just means you’ll want to make the right selections when you do dine out.

Increasingly, restaurants are serving foods that are healthy and fresh. Many menus include lots of grilled meats and fish, fresh vegetables of all types, and many other healthy ingredients. As a result, it’s not difficult to eat out while you’re living the Galveston Diet lifestyle.

As a rule of thumb, just remember to select menu items based on the general eating pattern of lean protein, vegetables (like a side salad and/or low-carb veggies), and a healthy starch, such as a small sweet potato or a small portion of brown rice.

For example, select your entree from lean meat (such as a small sirloin or filet mignon), broiled or roasted chicken or turkey, or baked, grilled, or poached fish. Then choose from the vegetable sides or salads with vinaigrette dressing, and you’re all set.

Don’t be afraid to ask for substitutions or additions. Now, more than ever, restaurants are happy to accommodate special requests, such as holding the fries and doubling the vegetables. The foods that don’t align with your goals will not go to waste, and they won’t be staring up at you, tempting you!

As healthy as the dining options are becoming, the portions at most restaurants are far larger than we’d dish up for ourselves at home. So, remember, when you feel full, you don’t have to finish it all. Take the rest home in a doggie bag for another meal.

Here are some specific tips for dining out that should be helpful when living the Galveston Diet lifestyle.

Sandwich shops and burger restaurants. A lot of these establishments will prepare burgers and other protein-filled sandwiches on giant lettuce leaves rather than on buns—if you ask. This choice is a great way to shave processed carbohydrates off your meal.

Bowls and salad entrees. I love to see these on the menu, especially bowls that often replace burritos or tacos on Southwestern or Mexican menus. You can ask for a bowl (or salad) made of protein, lettuce, legumes, a little cheese, salsa, and guacamole, for example. Any salad can be a great entree when piled with grilled chicken or shrimp, legumes, and sliced avocado. Getting nuts into the mix can be challenging, but many restaurants offer grilled meat or chicken that can be served with a side salad, rice, or a small cup of black beans or charro beans. Some Mexican restaurants even offer high-fiber tortillas that can be filled with meat or beans.

Asian restaurants. These offer a variety of meats, seafood, and veggies for a stir-fry. The key here is to ask for the dish with a light sauce and with a little bit of brown rice on the side. Black bean sauce might be a healthy bet, for example. Other good menu choices include steamed or lightly stir-fried vegetables; be sure to ask for extra veggies with any dish.

Also, moo shu vegetable or chicken or moo goo gai pan is usually loaded with vegetables like cabbage, mushrooms, carrots, water chestnuts, bamboo shoots, and sometimes cashews, and flavored with ginger and garlic. Try having a broth-based Asian soup for starters. It will really fill you up.

Steakhouses. Traditional options like steak, grilled chicken or fish, side salads, and fresh veggies are easy to order here. Just make sure that no sugary glazes or sauces come with your dish. Or, see if your protein can be topped with sautéed mushrooms. Many of these places also offer entree salads that can be made Galveston Diet friendly.

Greek and Mediterranean restaurants. Opt for the delicious and healthy items sure to be on these menus, like grilled meats and Greek salads. For a vegetarian dish, order hummus with sliced cucumbers for dipping (always a better choice than pita bread).

Italian. Italian food isn’t all about the pasta! Indeed, in Italy itself, many regions don’t eat much of it at all. When you’re eating out at an Italian restaurant, look at the secondi part of the menu—that’s where the non-pasta entrees are usually hiding. Structure your meal around a lean protein like steak, chicken, or fish. Avoid the bread and enjoy plenty of fresh vegetables dressed with olive oil.

Indian. Tandoori chicken is always a sure bet here. Have some veggies on the side or a small serving of curried chickpeas. This cuisine is typically prepared with lots of anti-inflammatory spices, too.

Pizza. I’ve noticed lately that many pizza restaurants are catering to the low-carb crowd by offering pizza made with cauliflower crusts. If you find a place that offers a crust like this, pile it high with veggies like peppers, onions, and mushrooms. Don’t forget some olives for a little extra fat.

Breakfast. If you’re eating breakfast out (on a break during your morning fast), stick to eggs, a little side of fruit, and maybe some turkey bacon. Veggie omelets are a great choice, too.

Other Lifestyle Guidelines

As the three actions described in The Galveston Diet become everyday habits, you’ll want to be sure to make other smart and health-inducing choices to your lifestyle. Getting enough sleep, getting some exercise, and engaging in ongoing self-reflection will only help solidify the habits for you.

Sleep Well and Stay Healthy—for Life

Scrimping on sleep may seem like a good way to squeeze in a few more productive hours into your busy day, but you may pay a hefty price with your health.

If you’ve noticed that you’re hungrier and crave unhealthy foods when you don’t get enough sleep, chalk it up to hormones. Studies show that when you sleep only four or five hours a night, the hunger hormone ghrelin spikes—so you feel really hungry the next day.

Plus, when you’re sleep deprived, your body releases cortisol. When cortisol goes up, it tells your liver to release its stored glucose. But it also limits insulin. So, your blood sugar levels soar, making you crave foods, usually sugary carbs. Still other research has linked sleep deprivation to depression and anxiety, both prevalent in mid-life, as well as insulin resistance, which is a trigger for high blood pressure, heart disease, and type 2 diabetes.

One of the best ways to improve your sleep is to develop a sleep ritual—much like we did for our children when they were young. My daughters’ bedtime routine included a taking bath and reading a story together before bedtime.

Do something similar for yourself now. A consistent nighttime ritual signals your brain and body to begin slowing down for the night. Some ideas for creating your own sleep ritual are as follows:

Stay Active

If you started exercising or ramping up your workouts while embarking on the Galveston Diet, you’ll want to maintain your exercise program, especially to manage your weight and other midlife symptoms.

Exercise is just so important now. It alters your body composition, increasing your lean muscle mass and shrinking your fat mass. Both changes help you maintain your new healthy weight.

It also improves your bone mineral density (BMD) and thus prevents or halts osteoporosis, the loss of bone mass that happens to be one of the biggest concerns as women enter menopause. In fact, the number one recommendation for preventing osteoporosis is regular exercise.

Those body aches and pains you’ve been dealing with? Exercise to the rescue. Most pain symptoms at this point in your life are associated with arthritis, hip pain, or lower back discomfort. It may seem counterintuitive, but when you work those “tough spots,” the less they hurt in the long run.

I’ve talked in The Galveston Diet a lot about visceral fat and its dangers. As much as the three actions of the diet target this particularly hard-to-lose fat, regular exercise actually “moves” fat from your abdomen area and more evenly distributes it throughout your body.

Along with an anti-inflammatory diet, exercise protects against obesity-related diseases/complications, including type 2 diabetes, high blood pressure, certain types of cancer, fatty liver, and more. Regular physical activity also decreases your risk of developing breast cancer.

I love exercise, too, for how it makes me feel, mentally and emotionally. It boosts my mood and relieves stress. I feel more confident and more productive in my day-to-day life when I make and protect my commitment to move my body. It will help you, too.

The attitude to take is that it is never too late to become more active. If you’re feeling overwhelmed by the prospect of adding exercise to your already busy lifestyle or if you’re feeling defeated by prior years of inactivity, please don’t give up. Any amount of exercise—a daily 20-minute walk, a half-hour yoga class, some strength training twice a week, a fun sport—that you can add to your life at any age will vastly improve your health and quality of life. The research is clear: few choices improve life and life expectancy more than exercise. So do it, and you’ll feel terrific. Don’t even consider it a choice!

Finally …

Remember that journal I asked you to keep at the start of this book? Well, take it out now and do some self-reflection. Note how far you’ve come. But look ahead, too. You have a lot of life yet to live. What do you want it to look like? How would you describe the life of your dreams?

Answer these questions with no limitations, as if you are guaranteed of not failing, but of having everything you want. Really allow yourself to express your desires, aspirations, and what you want to truly do with the rest of your life.

Your goals might be about fixing broken relationships … or making a difference in the world … or even more specific, like staying healthy and whole so you can enjoy your grandchildren someday (that’s one of mine).

It’s this kind of honesty and clarity that inspires us as to what’s important on the journey ahead, and it helps us live with the hope that something wonderful is about to happen each and every day.

You’re stepping into the most fulfilling season of your life. Enjoy it!