joy, thanks so much for having the patience to address my questions one by one, so thoroughly and knowledgeably! it won't be hard at all do add the "brown," just wanted to make sure i have all the right elements.

: Hi Jenna,

: Great questions! I'm glad you are
: joining us here and posting.

: I will address some of your questions
: below right in your post, but I'd
: also like to encourage you to ask
: these questions on the step 1 list
: as well, since those folks are so
: great with ideas about what makes
: up a super breakfast and how to
: find breakfasts that work for you
: and that you love.

: You can join that list by going to
: the "Make Connections"
: tab above on this forum page, then
: clicking on the "online
: group" highlight and
: scrolling down to Step 1.

: *yes, it means for breakfast you need
: to add in what we call a 'brown'
: -- it's really not quite accurate
: to simply call it a complex carb
: because technically broccoli,
: apples, and many many more are
: 'complex carbs.'

: i got more confused

: *it should be whole grain -- but
: please note that some of the
: breakfast suggestions are for
: someone who is slowly moving their
: breakfast choices to fit the RR
: breakfast.

: Here's a step 1 breakfast:

: 1) eaten within an hour of getting up
: 2) having adequate protein (a rough
: guide line is about 1/6 of your
: body weight = grams of protein to
: have for breakfast)
: 3) a brown, often called a complex
: carb, but really, specifically,
: one of the complex carbs listed
: for step 1 that you were checking
: out earlier
: 4) eaten consistently every day

: *yes, you would have to add a complex
: carb like beans or oatmeal

: *you would need to add whole grain
: toast, or some other 'brown'.

: Jenna, after a while it gets to be
: second nature and really quite
: easy. Please hang in there because
: what's ahead is SOOO worth it.

: Joy S