1. Seafood Lovers Menu
2. Land Lovers Menu

1. Water ~ Drink 1/2 up to 1 gallon of water each day. You can have any other zero calorie beverage that you desire but it shouldn’t count as your water. 
2. Journal ~ If you bite it, you write it. If you hog it, you log it. If you drink it, you ink it. In order to officially participate you must journal online or with the Shibboleth Journal app. Make sure the app is syncing with the my shibboleth website. This is important for you and important for me to be able to look at if things aren’t going as planned. I simply take a picture of my meals and snacks with my smart phone. The app then syncs with our website. If you are busy you can snap a picture of your food and beverages during the day. This will help you remember what you consumed during the day and then you can catch your journal up before bed. This only takes me a few minutes each evening. If you don’t want to journal then you just don’t want to lose weight that bad. Please journal and make journaling a life long habit. 
3. Combinations ~ Over the next days and weeks I will teach you food combining. Food combining elevates metabolism, controls growth hormone and insures we get in all of the valuable nutrients our bodies need. For now, follow our agreed upon meal plan and meal selections and portion control as defined below.  
4. Daily Rations ~ You should eat up to 3 meals each day. If you aren’t hungry, don’t eat. Listen to your body but do not eat more than 3 meals each day. Grazing between meals is the enemy. We eat an approved meal, stop eating and then look forward to eating the next meal. I set my phone timer and make a game of it. I set my phone timer for 4-6 hours and I just refuse to eat anything but freebies between meals. Most of the time I don’t even eat a freebie between meals. Make it a habit NOT to graze and you will be surprised at the results and how much better you feel in 6 weeks. Giving the digestive system a break is so very important. When we eat several meals each day and then graze too, we do not build the metabolism like some say. We actually destroy our metabolism and health by grazing all of the time. It takes 12-36 hours to complete the digestive process depending on the food. Imagine if you never slept. You would destroy your health. The same can be said of the digestive system. If you eat all of the time your digestive system simply can’t keep up. 
5. Daily Portions ~ Your meals should fit neatly and easily on a 6-8” plate or you should follow the two hand rule we went over. You can also have an approved snack that is under 200 calories and freebies but only when absolutely necessary. If you are a calorie counter make sure female meals are 200-350 calories and male meals are 200-400 calories each. Never exceed 500 calories in one meal unless having a Holiday. 
6. Timing ~ It is ideal to spread meals out 4-6 hours. This is really the only rule you can cheat on and still have a Perfect Day. However, by spreading meals out 4-6 hours and then going to bed without any meal 4-6 hours before bed time will optimize your results. 
7. Last rule. There will be days you just don’t feel like doing this. Do it anyway. There is a constant warfare going on within each of us. The Spirit versus the flesh. The Spirit is willing but the flesh is weak. The one that will win is the one that you feed the most. Feed your Spirit and not your flesh and you win! Exercise those self-discipline muscles and they grow strong.