Some Things You Can Do to Assist In Your Diet

Want to lose weight, well there are 7 strategies you have to do to psychologically and physically set yourself up to lose weight!


1.   Organize Your Home: A disorganized home can interfere with achieving your health and fitness goals. Assess the mess in your home by going through every room and decide what needs to be dealt with (purge too), and then figure out a way to keep it organized permanently.

2. Shop Healthy: Stop buying junk foods and replace them with high-quality nutritious foods.  You’ll ultimately save on those doctor bills because you will get healthier. Cut costs by creating a weekly meal plan for breakfasts, lunches, and dinners, as well as snacks, and then tally up the ingredients you’ll need and prepare a shopping list.

3. Cook and Prepare Meals in Advance:  If a busy schedule is keeping you from making homemade meals, knowing that there is already something healthy in the fridge or freezer that you can simply reheat will help you resist fast food or other unhealthy dining options. Cook a few meals in advance each week to serve midweek or later. Soups, casseroles, and stews made with lean protein and plenty of vegetables and they can be frozen and used later on.  I cook things on Sunday and have them throughout the week.

4.  Take Time to Eat at Each Mealtime: Taking the time to savor your meals can actually aid your weight-loss. When you sit down to enjoy what you’re eating, thinking about every bite, you’ll feel more satisfied and eat less. Mealtime is also designed to give you a break from your hectic schedule and allow you to catch up on what’s happening in the lives of your family and/or friends. This is also good role modeling for your children.

5.  Healthy Snacks:  Regular mid-morning and mid-afternoon snacking can be a challenge, particularly when you’re on the go. But with some planning and preparation, you can put together a healthy assortment of snacks to help curb your hunger and prevent cravings. Bring a bag containing healthy options like part-skim mozzarella cheese sticks, chopped veggies, low-carb protein bars or shakes, measured out nuts or nut butter, hard-boiled eggs, and/or lean deli meats.

6. Prioritize Consistent Exercise:  I have classes and incorporate them into my weekly calendar.  I think of it as like going to my second job.  I just do it. Regular exercise can help keep your metabolism revved so you lose weight faster. In addition, exercise can also help prevent the onset of diseases, such as heart disease, cancer, and diabetes, by reducing belly fat, high cholesterol, and high triglycerides.  Get at least 20 minutes of either cardio conditioning or core-strengthening exercise on most days of the week. But you should also aim to move more every day. The smallest movements add up and will improve your weight-loss results.

7.  Get Sleep!  You can never be truly healthy if you don’t get enough quality sleep. Recent studies show that people who sleep less tend to weigh more. Being sleep-deprived can also increase your risk of diabetes, heart disease, and other health problems. Also, if you are groggy throughout the day, you are more likely to snack and therefore, mess up your diet. If you continue to have trouble sleeping, see your doctor about assistance.  Try taking herbal supplements and turn off the electronics a good 30-60 minutes before bed.  The light from these items can affect your sleep.


Treats on a DIET

I talked to a friend today who started her diet again.  I wish her all the best of luck.  

The problem with starting any diet is that it is harder to do if you are surrounded by other people in the house who are eating cookies and other good things.  It is really hard to stay focused because you see the cookie.

It is important to surround yourself with things that you can have daily that will satisfy you, so you won’t feel left out or deprived.

I keep chocolate in my house, plus good tasting protein bars like Power Crunch, etc.  I use them as one of my six proteins for the day and they taste good.

Also, find recipes for things that you can make.  My friend made Jorge Cruise’s chocolate cake in a mug.  I have had those, and they are easy and good.

Flour choices:

1.  Coconut Flour.  High in protein and fiber and low in digestible carbs.  Use it to make breaded foods.

2.  Almond Flour.  healthy fats, high in protein and monounsaturated fats.Use it for baking. It adds moistness and a rich nutty taste.

3.  Flaxseed Flour.   Rich in fiber and omega-3 fatty acids.  Use it to make cookies, pancakes, muffins and cakes.


Recipe for Chocolate Cake in a Mug


2-Minute Cake With Almond Flour

1/4 cup Truvia Baking Blend
1/2 cup almond flour
3 tbsp unsweetened cocoa powder
1/8 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 tbsp coconut oil
1 egg
2 tbsp half & half

Mix all ingredients together in a bowl until the mixture is even and smooth (no lumps).

Pour 1/4 of the mixture into a mug and microwave for 2 minutes.

Refrigerate remaining batter for later! I put whipped cream on mine.


So, if you want to be successful on your diet, find these low-carb treat cheats to be successful!

Plateau Diet Weekend

Since my thyroid issues, I need to drop a couple of pounds.  Despite exercise and eating well, when your thyroid is out of whack, so is your weight.  (Some of you might need it after Valentine’s Day!)


Today/Tomorrow Plateau Menu:

Morning:  Egg, spinach, 1/2 grapefruit

Snack:  Liquid protein drink

Lunch: Salad with fish (tuna for me) and 1/2 grapefruit

Snack:  Liquid protein

Dinner:  Salad and fish or chicken and 1/2 grapefruit

Snack:  Liquid protein

By the end of the two or three days (depends on how the scale looks), I could lose about 2-3 pounds. This plateau breaker works…done it before. Every diet hits a plateau.  It is temporary and you just make the best fo it.

Drink lots of water, take potassium and take a multi vitamin supplement.

If you can exercise, that is a bonus!



Eat Better Chocolate Choices for Valentine’s Day!

I haven’t blogged in a week. That is an eternity for me. The reason is because I have been readjusting my newer thyroid medication and I have been feeling nauseous and jittery.  I am starting to feel better today.  I am still the same weight and want to get down a few pounds.  I have cranked up the exercise and I am watching my food, but now that my thyroid is working properly again, it will begin to get easier.  I already feel it.

I had to write because tomorrow is Valentine’s Day.  It is usually a day for flowers and chocolate.  Let’s talk about chocolate.

Some chocolate products are more high in carbs and sugar, than others.  You can have chocolate, but you have to be careful in your choices.

I prefer trying to stick to protein bars with chocolate, because protein is essential to keep your weight down by filling you up and keeping you from feeling hungry.

My choices of protein bars (and some have fiber, which helps reduce the carb count to net carbs):


Power Crunch (I get mine cheap at, but they are at Smart and Final and Trader Joes)

Nature Valley PROTEIN Peanut Butter Dark Chocolate Bar (but has GMOs: see them at Target))

Kind bars (some–check carbs, some are too high)

and one that is delish, but not high in protein, but very low net carbs and is available at some markets and online is the Amberlyn BELGIUM chocolate bars, which is no sugar (for diabetics), but so tasty, even my chocolate connoisseur friend, Anne–she LOVES it.  I found them in  roadshow at Costco and I am hooked.  Some low or no sugar chocolate tastes weird or chalky….not this one!

Give those you love some chocolate, but make sure it is not going to ruin their diet.  They can have their chocolate, and eat it too (but check portion sizes and carb counts).


Is Your Thyroid Making You Fat?

For about three-quarters of a year now, I have been having low energy and battling keeping my weight from going up.  I have managed to keep it down to a 21 BMI, but I want to get back to 19.  I have eaten correctly, I have exercised a lot, and I am so frustrated and pissed off because I work hard daily to have better conrol on the numbers.  I finally saw my doctor and it was my thyroid.

thyroid def

I have been on medication for my thyroid for years and it my body was now needing a change.  My tests came back showing I need  I have been battling new numbers and weeks of waiting for the medications to kick in and balance.  It has been a real hassle and hard because I have to be even more careful to eat closer to 50g of carbs per day.  And it is hard to exercise when you feel like you could just lay down and die.


I started to lose weight easily when my medication kicked in, but it adjusted again and now it is hard again until my new medication arrives in the mail, that is if my insurance company can finally send it to me!

My point: If you are following the rules and you are still having trouble with your weight, get your thyroid checked out. And don’t let them do just one test, which could show nothing. Ask for the whole shebang.

The experts at Thyroid page say:

“Many practitioners believe that for thyroid patients who want to lose weight, the first step is to optimize — not just normalize — your thyroid treatment. What is considered “optimal?” Not only are TSH, Free T4 and Free T3 levels considered important, but Reverse T3, ferritin, leptin, and other issues come into play in terms of optimal thyroid treatment.”


So, ask for this.  See your doctor and ask.  It will be easier to control weight if your body is your friend and not your enemy!