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On-the-go single-serving packets of nut butters such as almond, hazelnut, or peanut are excellent portion-controlled snacks rich in good fats, minerals and protein. Try and consume the brands with the least amount of added sugar and remember not to eat anything that touts itself as “reduced-fat” as these brands simply replace the good, healthy, natural fats with sugar.


Pistachios have high protein content, cholesterol-reducing monounsaturated fat, and tons of fiber and energy-boosting B vitamins. Sounds good right! They’re so delicious that it’s easy to eat several handfuls which can quickly put your calorie count in the red.. One ounce contains roughly about 160 calories. Why do we call for in-shell pistachios? Scientists at Eastern Illinois University have discovered that the time spent shelling pistachios made people consume an average of 41 percent fewer calories overall, than when the nuts were already shelled.


When pistachios are added to carbohydrate-rich meals, they can significantly reduce the after meal blood sugar spike.


Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet. They pack about 6 grams of protein per 2-ounce serving.


You should watch your sodium intake! Buy “UNSALTED” packages!


Walnuts contain omega-3 fatty acids which are fantastic for overall body and heart health with only around 4 grams of carbohydrates per ounce! Again you should choose the salt-free variety for optimal health.


Walnuts also supply copper, which is needed for healthy energy production.


When it gets hot outside a great way to stay true to your healthy diet and cool off at the same time are frozen grapes! They are sweet and delicious and will help to satisfy your sugar cravings in the best way possible without hitting the donuts or chocolate bars. The best way to freeze these cold sugar nuggets is to lay them out in a single layer in a zip-lock bag in your freezer until firm.


Substitute red grapes now and then to reap the benefits of higher levels of antioxidants than what is contained in green grapes.


These are essentially underripe soybeans but provide a beneficial blend of protein, good-for-you carbohydrates and just enough good fat to increase your energy output during your gym or fitness routine. Edamame are also full of nutrients like iron, magnesium, vitamin K and Folate.


Purchase edamame that is certified organic and limit your intake quantities as too much soy is not good for the body.


Need an energy boost before hitting the gym? Try dried plums, also known as prunes! These chewy dried fruits are excellent replacements for all the bad processed snacks that your brain craves when you get hungry. Studies have shown that dried plums create a high degree of satiety or fullness due to the fiber contained within.

James Neumann, CEO of Cornerstone of Southern California and ____ time marathon runner says, “If you want a healthy alternative to all the energy drinks and powders before a workout eat dried plums/prunes about a half an hour before hitting the gym.”


Dried plums/prunes are packed full of antioxidants that aid in repairing muscle tissue and combat disease.


Oh that tasteless vegetable! Tasteless due to its 95% water content, but perfect for increasing your natural fluid intake and cutting bad carbs out of your diet. Celery tastes better with some peanut butter (or better yet almond butter) on top.


Celery is a great way to increase your intake of beneficial vitamin K which helps build strong bones and teeth.



These tasty treats are another excellent bad-snack alternative. They contain a high dose of fiber and not too much sugar which is a great combination for the health conscious eater.


They are orange in color and contain large doses of beta-carotene which has been connected to better brain functioning in individuals who eat them.


In the realm of all berries, strawberries contain the least sugar, at around 11 grams per cup, making them another healthy alternative for quenching the desires of an unbridled sweet tooth. If you’re concerned about possible pesticide exposure, Look for organic strawberries to limit your exposure to harmful pesticides.


Strawberries are an excellent source of vitamin C.


Our former clients say it best...

Dr. Stone, I am so grateful to your program and also your generosity. I was a hopeless addictwho believed there was no way of getting clean. Thanks to my sister and Cornerstone staff, I recently took my 90 day chip in N.A. Thanks, my life has been changed.
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~ Jim V.

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