This Essential System 20 Shopping List Has Every Oz-Approved Food

Here's a full list of everything to shop for, so you're ready for System 20.

System 20 is made up of multiple lifestyle changes, but one of the most important aspects of following the plan correctly is the food that you put into your body. You don't necessarily have to limit the amount of food you eat, but you should choose System 20-approved meals and snacks and eat them within the intermittent fasting window. This System 20 shopping list will help you make sure that you're never questioning what you can and can't have. Print it out and keep a copy in your everyday bag and on your fridge, so you can pick up exactly what you need each time you hit the store.

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Of course, System 20 goes beyond just weight loss. If followed correctly, this plan will help:

  • Reduce your waist to under 35 inches
  • Lower your blood sugar
  • Lower your blood pressure
  • Lower your cholesterol
  • Lower your RealAge by 2 years

The snack list is divided into seven categories: dairy, fruits, proteins, beans, nuts and seeds, vegetables, and bonus foods. Of course fruits and vegetables made it on the list: Dr. Oz is constantly sharing how important it is to up your intake of these nutrient-rich foods. The truly surprising part of this list is all the bonus foods you get to eat. Being able to eat foods like flaxseed crackers, cheese chips, hummus, and guacamole will help make you feel like you're not restricting yourself. There's something here for every craving: from crunchy to creamy, sweet to savory.

This shopping list encompasses all the foods that are System 20-approved, including foods to build your lunch and dinner⁠— beans, greens, and protein bowls ⁠— and snacks you're allowed to have in between meals (as long as you're eating between 11 am and 7 pm). Tune in to The Dr. Oz Show on Jan. 6, 2019 to see the full System 20 plan revealed. It includes a morning routine, a plan for better sleep and reduced stress, a workout plan, and more guidelines on what and how to eat.

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Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.

THE INITIAL INTERACTION

Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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