Life is Short: Don’t Wait, Lose Weight!

Have you ever noticed how easy it is to make excuses for your not losing weight or keeping it off?  Days come, days go and you are still waiting for the magic right moment.  Or you gained a few and you are waiting to work those few off.

I certainly have had my own excuses.  Here is the deal.  If you want to lose weight, you have to get your butt in gear and stop the excuses.  Ask yourself what you are doing to stop yourself from losing and find a way around it.


1.   “I just can’t do it.”  (But, yes you can!)

2.  “My body is holding onto fat and won’t lose weight.”  (Go see your doctor and find out if there is a problem, not just assume it!”

3.  “I don’t have time right now.”  (Cut something out that you don’t have to do to find the time.)

4.   “I am too stressed.”  (Exercise will help your stress, and you will lose weight, so that is just an excuse because there will always be a reason to wait!)


10 Things You Can and Should Do to Lose Weight:

(Rules that skinny people follow)

1.  Figure out what protein snacks you need to bring with you during the day so that you are eating small protein foods every 3-4 hours.  If you let your body go without food for too long, then it goes into starvation mode and holds onto the weight longer.  I bring small individual bags of nuts or low-carb protein bars.

2.  Eat a breakfast every morning.  In a hurry, I grab a hard-boiled egg that I buy pre-done from Costco or Trader Joes.  Not in a hurry, I make some eggs with cheese in the AM.  Doesn’t take long and it is filling.

3.  Bring non sugary fluids with you and fill up on fluids all day long.

4.  Prepare earlier the night before or on weekends to have breakfast, lunch and dinner foods and bring them with you for lunch or to work or after if you don’t have the money to eat out somewhere where you CHOOSE healthy proteins, salads and vegetables for a meal–and it has to be the right proportion of food (4 ounces of meat), handful of veggies.  You can also have two small servings of fruit per day, but keep in mind that some fruits are higher in carbs (bananas) and some are lower in carbs (berries/citrus’).

5.  Eat 6 small proteins per day.  Eat two small servings of fruits per day and 4 small servings of vegetables per day.

6.  Avoid sugar and high carbs and keep carbs down (between 50 to 100g of carbs per day).

7.  Read labels of things before you eat them.

8.  Exercise!  Get in at least 30 minutes, 3 times per week and more if you can do it.

9.  If stressed, don’t eat food, go for a walk, have a drink with no sugar/carbs.  Or talk to someone.

10.  Put yourself first for half an hour per day.  Learn to cut down on something each day to get in the exercise.  I have put off folding laundry to get in some time on the elliptical.  The laundry can wait, but not your weight!


No more excuses:  MOTIVATE and start now.  Anytime is a great time to start!

Eat Breakfast, Lose Weight, NO Excuses!

So, I try to eat breakfast out with my husband on Sunday.  It is a nice treat.  However, I don’t like eating out and getting fattened up.  So, when we go out, I make appropriate choices.  I usually get an omelette, and substitute fruit and tomatoes for toast and potatoes.  I limit the fruit and the omelette and bring home half of it.  The portions are really big.  Now, I have a meal for tomorrow too.  Eating appropriately helps you look better and save money too!

Basically, if you want to lose weight or even maintain your weight, you must have breakfast.

Research has shown that people who skip breakfast may not be as successful with weight management as those people who eat breakfast regularly. Why? Eating breakfast may help you reduce snacking and avoid overeating.

Eating breakfast is like filling up a gas tank. When you wake up in the morning, your body is low on fuel, like a car running on empty.

A study published in The American Journal of Clinical Nutrition suggests that breakfast eaters fall prey to impulse snacking less often than non-breakfast eaters.

Don’t fall prey to stupid excuses not to eat breakfast.

Excuse 1:  “I don’t have time”:


Excuse: I don’t have time to make myself breakfast. The only things available to me at work are doughnuts and cookies from the vending machine.
When time is of the essence, have things that are easy to throw in your car or prepare the night before.

  1. Try a hard-boiled egg,
  2. string cheese and a piece of fruit.
  3. And for those real crunch times, high-fiber, high protein and low carb protein bars.

Excuse: I just can’t eat before 1:00 p.m.
You don’t have to eat the second you are up, but it is a wise idea to eat within several hours of waking up. Try the string cheese or the hard-boiled egg. After a few days, your body might naturally look forward to this a.m. fuel-up and you can try more substantial meals.

Excuse: I’d like to eat breakfast but I’m afraid it will set my hunger into overdrive.
Many people experience less erratic eating patterns (like mid-afternoon and after-dinner munchies) when they eat several small snacks and meals throughout the day.


And on Sunday, you do not have to pig out and eat the pancakes, toast and so forth because you gave yourself the excuse that it is the weekend.  It should be exciting enough to go out and be served and get a nice protein-based meal and coffee.  The reason you gained weight is because you gave yourself eating excuses.  Excuses=No Progress!




And don’t let people sabotage your efforts, even when they give you a hard time and make you feel bad about eating well.  This is your body, not theirs.  Tell them to eat their food and leave you alone.

8 Ways to Stick to a Lifestyle Change

You know you want to make a change. You want to see what life is like without extra weight on your body. You’re committed to healthy habits. So what’s next?


Plan things out!

Planning can also get you psyched up about new things to try or doing things you enjoy.

1.  Prepare for each destination

Think about what you’ll need to stick to your healthy habits everywhere you go: home, work, school, favorite restaurants and friends’ houses.

2.  Have a motivating kitchen. Have cut up vegetables ready for you in the fridge. Apples and oranges in the fruit basket.  A jar of nuts.

If your church often has potlucks, what would make you feel the best about your choices when it’s over?

  • Bring a healthy dish and only eat it.
  • Ask your congregation to only bring healthier options.
  • Have someone else fill your plate so you don’t have to recommit at every dish.

There are lots of ways to get through the situation without abandoning your goals. Think creatively and ask someone you trust to help.

2.  Plan for the family and friends you’ll see along the way.

 There will be people who are for you — happy to support you in your weight loss. And there will be people against you — not so supportive. You may already know who they are.

You need to be prepared for both types.

Think of each person you spend time with in your daily life, and ask yourself these questions to set up a game plan:

  • How much do you want to share with them about your efforts?
  • What kind of obstacles do you expect from them? What are a few ways you can respond to them?
  • What kind of help do you hope they’ll offer you? Think through the best way to talk with them about what you need. Don’t be afraid to be specific about what helps you and what doesn’t.

3.  Check your readiness to deal with telling people what you want and being able to turn down things that hurt your diet and exercise plan.

Even with help and support, the buck stops with you.

4.  Find ways to assist you in setting yourself up for success.

For instance, are you worried that you can’t meet your goal? Now’s the time to identify and sort out those feelings.  See a therapist or go to Weight Watcher meetings or Overeaters Anonymous.  Go to a medical weight loss program and get the guidance and support that you might need.

To change behavior, experts say you must have the ability to do the required new habits. So, it’s key that you choose habits that you can follow through with.

Let’s say you’ve picked a food plan with foods or styles of eating that you don’t like — say, one that omits all carbs when you love carbs. Or you pick one that’s impossible to stick with, like eating cabbage soup twice a day. If you keep moving forward with that plan instead of adjusting it, you’re crushing your ability to succeed.

As part of your preparation, ask yourself: Why do I want to make changes?

Your reason will be most motivating when it’s linked with a strong emotional state. Instead of simply “wanting to lose weight,” the reason could be “because I want to have more energy” or “not be in pain.”

5.  Focus on the feeling you want to have.

Set up cues to remind you about your motivation. A good cue is one that you’ll be sure to notice and that occurs near the time for your healthy habit. You could open your blinds in the morning to cue you to take your vitamin, or set an alarm.

Even when you take the actions you need, there’s always a risk of relapsing to your old ways. So have a clear sense of what you want — it’s like an energy reserve. It gets you back on track when you need it.

6 Expect Curves Ahead

There are two important truths about change:

  • It happens slowly and over time.
  • The path to change most likely isn’t a straight line.

One day you might be plugging along, committed to living healthfully. Then you have a stressful day or two — at work, or yoga class is canceled — and zap! Your motivation is blown.

At times like this, you have to think about how to adjust your schedule to stay, or get back, on track. You have to map out a new plan.

Tell yourself that it’s normal to hit a few speed bumps on the road to changing your behavior for good.

7.  Count on the fact that you’ll lose your way.

Just like an emergency kit in your car, you need to have tools ready for the unexpected.

Here are a few potential pitfalls that could sway you off track. Reinforce your resolve by thinking through possible solutions ahead of time.

  • What will you do when a coworker brings in homemade cookies?
  • How will you move on if you fall back into your old habits? Like overeat or skip the gym?
  • How will you cope when you feel stressed?
  • Who can you call for help?

8.  Make adjustments to curve balls.

Don’t punish yourself if you fall off track.

Imagine you’re driving somewhere. Let’s say you get off at the wrong exit. What would you do?

Just start again and don’t give up.  Life is a journey.  The idea is the journey and the destination is a goal, but don’t beat yourself up if it takes longer to get there.  Learn how to deal with setbacks and don’t beat yourself up.


New Year’s Detox

Happy New Year, everyone!  Do you feel sluggish and ready for a NEW YEAR and new goals?

During the holidays our diets tend to reflect the over-indulgence of the season. Lots of heavy, processed foods that are rich in sugar, butter, dairy and carbohydrates will send our bodies spiraling out of control and we will begin feeling its effects.  Tis the season that most people gain weight.

When we load up on inordinate amounts of rich food during the holidays it causes deficiencies in our vitamin and nutrient intake.  During the holidays, our carbohydrate intake can easily double or triple (depending on how many parties we attend) and we end up feeling bloated and lethargic as a result. To add insult to injury, GMO and overly processed foods tend to exacerbate these symptoms. All of these foods can cause gut inflammation n a variety of different levels including digestion issues, arthritis flare-ups immune issues, depression and migraines.

Do you wonder why you get the holiday blues? The culprits are foods high in trans fats, sugar, foods made from refined or bleached flours, animal fats, alcohol, dairy and those high in MSG and gluten.

Doing a detox after the holidays is a great way to get your body back in working order. Specifically, you want to focus on helping your internal detoxification system: the colon, the kidneys and the liver. Be aware about what you are putting in your body and avoid GMO and processed foods.

Here are some tips of detoxing after we’ve been too festive during the holiday season.


The New Year Detox:

  1. Drink lots of water. Your kidneys and liver are in overdrive right now trying to filter out toxins that were in the holiday food and drinks. Drinking lots of water helps to flush those toxins through the colon and help your liver and kidneys filter them out.
  2. Exercise for at least 20-30 minutes. Exercising helps to stimulate the digestive tract, aids in constipation and gives you an energy boost. Go out for a walk or get on the treadmill.
  3. Detox teas and herbs. These are wonderful at naturally helping the body filter out all the rich foods you’ve digested. You can find detox teas in your local grocery store (some of my favorite brands are Celestial Seasonings and the Yogi brand) or you can make your own. Lemon and ginger is a wonderful detox tea or even calming chamomile is a wonderful tea to help detox the body.
  4. Eat foods that are easily digestible. Give your colon, liver and kidneys a break for a few days and avoid foods that are harder to digest. Specifically, eat more low-fat protein sources, avoid foods high in fiber, non-citrus fruits. and foods low in dairy
  5. Eat your fruits and veggies. Green leafy vegetables are a great way to begin adding essential nutrients back into your diet. You can also juice them for added nutrition.  Further, celery is also an excellent vegetable that is abundant in vitamins and will also help to balance the acid in your stomach and body
  6. Take a supplement. Supplements such as probiotics can assist in boosting energy levels, increase immunity and combat the effects of alcohol, stress and lack of sleep. Magnesium supplements are another supplement that helps in detoxing the body. It also has other health benefits such as transmission of nerve impulses, body temperature regulation, energy production, and the formation of healthy bones and teeth.
  7. Take a bath. After you have been detoxing, you may begin to see the effects on your skin. You can pull toxins through the skin taking  detox bath. This will also help you relax a little after the holidays.

Here is’s Detox drink:

Food Babe’s Super Detox Juice
Prep time
15 mins
Total time
15 mins
Serves: 2
  • 1 bunch of dandelion greens
  • ½ bunch celery
  • ½ bunch cilantro
  • 1 cucumber with ends removed
  • 1 lemon with peel removed
  • 2 inches of fresh ginger root
  1. Wash all vegetables thoroughly and place into a large bowl
  2. Juice each vegetable in this order – dandelion, cilantro, celery, ginger, cucumber, lemon
  3. Stir mixture before serving
  4. Clean juicer immediately
Makes two 15 ounce servings – Sip slowly and drink with intention immediately after juicing. Can be stored in an airtight container for up to 12 hours (Some live enzymes will be lost). ***Please buy all organic ingredients if possible***


Once You Achieve Weight Loss Success, You Can Have A Cheat!

I have been so good.  I have not had any cake, cupcakes, etc. for two years.  Everything I have had that is chocolate related or sugar related, has been low-carb and controlled.

The renown Sprinkles cupcakes have come to my area and on my bucket list was to try their well-known cupcakes.  So, today, as a treat for weight stabilization, I went there with my husband and we bought one “black and white” (chocolate cake with white frosting).  It was ridiculously good, but I am so glad I split it with him.  It is 62g of carbs for an entire cupcake.  I ate about 30g of carbs.  I felt stoned.  My eyes glazed over and I was all shaky and hyper feeling.  I knew I would crash and it has been about 3 hours and I am really tired.  The sugar roller coaster sucks, which is why I have gone white flour and sugar-free for so long.  No wonder America is in such a mess eating this stuff every day.

Here is what it looked like:


So, I got it out of my system and now I have to work out to help burn those carbs out and I am eating few carbs today to make up for the higher carb desert.

My point is that I haven’t done this in a long time and I don’t recommend it until you have hit a point in your eating style that it will not throw you off of the wagon.  I have eaten well so long now, I have no trouble getting back to my fruits, veggies, proteins and salads.  The danger of doing this early on in your diet, is you might feel guilty and it could send you in a downward spiral of cheating.  I know that I can do it, I did it!  SO, I had my cheat and now–back to my normally scheduled program.

My recommendations for you!

You should set a goal.  That you will lose a certain amount of weight and then you can get your treat.  Maybe you need the motivation!

In the meantime, I am perfectly happy with my low-carb cookies from Lindora, and  I also like Breyers Carb Smart ice cream and Dreyers no sugar added ice cream.  Those don’t leave me with feeling overly sugared and then exhausted from the sugar low later.



10 Strategies to Stay Thin Throughout the Holidays!

10 Strategies to Stay Thin Throughout the Holidays!


  1. Get enough sleep. Our bodies store more calories as fat when we’re sleep deprived. When we are tired, we turn to food as comfort, consuming more calories than when we’re well rested.
  2. Don’t skip meals.  It not only slows down your metabolism, If you skip meals, you’ll be hungrier and more likely to overindulge later in the day. Eat healthy, balanced meals and protein-based snacks and you’ll find it easier to stay in control.
  3. Plan ahead. When going to a dinner party, call ahead to find out what foods will be served so you can plan your strategy. Offer to bring a healthy, delicious side dish you know you can enjoy without guilt. Skip the carby sauces, glazes and gravies.   At buffets, only put a healthy portion on your plate with good choices and stay away from the buffet.  No more trips.  Keep a calorie-free beverage near you the whole time.
  4. If you start to feel out of control, breathe and even step away and relax.  Remind yourself that you are in control of your choices. Think about the benefits of making healthier choices, and pay attention to why you’re eating. Are you really hungry, or are you tired, angry, or bored?
  5. Be sure to drink at least eight glasses of water every day. We often think we’re hungry when we’re actually thirsty. Water cleanses your system, curbs appetite, and reduces fluid retention. Drinking water can also increase your energy level.  The dehydration that occurs when you don’t consume enough fluid can cause you to feel less energetic and become more easily fatigued.
  6. Avoid or limit alcoholic beverages. Besides being high in calories, alcohol tends to trigger carbohydrate cravings and hunger, and can diminish your resolve to stick to your eating plan. Alcohol also interferes with your body’s ability to burn stored fat for fuel. Stick with calorie-free soda or mineral water with a slice of lemon and you’ll save yourself hundreds of empty calories. If you do indulge, mix alcohol with something calorie-free such as water, diet soda or tonic, or sparkling water.
  7. Avoid  the temptation to have “just one bite.” For many of us, it’s easier to avoid certain foods entirely than to try to eat them in moderation. We all know what our “trigger foods” are, so watch out.
  8. Stay away from buffets and party platters. Out of sight doesn’t necessarily mean out of mind, but it’s a lot easier to resist those high-calories hors d’oeuvres and holiday sweets when they’re across the room.
  9. Move your body! Plan to take a brisk 10-15 minute walk three times a day—you’ll burn calories, reduce stress, and feel great. Wear a pedometer and see how many steps you can log in a day.  Maybe joining a walking club will motivate you.
  10. Give yourself permission to stress less and do less.  One of the greatest gifts we can give ourselves  this time of year is the permission to slow down and focus on those things  that really give us the greatest joy. Decide which traditions have the  greatest meaning to you and your family and ask whether the way you spend  time and money aligns with those values. Take a deep breath and let the deeper meaning of the holidays  into your heart.

Thin Success Motivation


Do you want to lose weight?  Then, you have to do what it takes to be successful.  You have to learn to make changes, sacrifices and to say NO to certain food and others trying to sabotage your efforts.

Do you have people in your life offering you food, candies, cookies, etc–esp. in holiday season, and you either feel obligated to eat them or your cravings for sweets cause you to cave in?

If you think you can’t do it, then you won’t!  Make it happen.

What I Recommend to be Diet Successful.  4 tips:

1.  I never go anywhere hungry (I eat some protein before I get there).

2.  I pick only healthy items of protein, veggies, salad and fruit.  If there are delicious items there that are sugar and carb laden, and you are dying to try them–take a piece of your favorite, and eat only a piece.  Do not put the whole item in your plate or take it with you, or you will be more likely to eat the whole thing.

3.  If someone offers you something and you are feeling too socially awkward to say, “No, thank you,” then say, “I can’t–doctor’s orders.” Or, “Thanks, but I am not feeling great and I can’t eat that right now.”  Or take it and walk away and then dump it somewhere when no one is looking.

4.  Bring your own version of food item (protein bar, etc) or desert to satisfy yourself, so you don’t go hungry if there are things there that you can’t eat.


To Get Thin and Stay Thin, You Have To Think Thin

7 Tricks to getting and staying thin:

Thin from Within pic

1.  Do you want to be thin?

You have to want to be thin.  Most unsuccessful dieters rely on diets to make them thin. They want the diet to make them thin rather than become slim through the diet.  Many people think that they don’t have the willpower to lose weight.  It is in your power, you have to want it. Don’t tell yourself that it is too hard, because the power of suggestioin will win out.

2.  Do you make food the center of your life?

Stop using food as a way to deal with feelings.  Many people eat out of boredom, anger, frustration, lonliness, feeling scared, depressed and basically unloved.    Think of five activities that you could do intead of eating.  Make a list.  Don’t combine all activities with eating.  When, I feel like eating, I go for a walk, use my elliptical, go to my workout classes, go on the computer, call a friend…….find things to do that distract you from food.  When I feel like I want to eat, and it isn’t time yet, I eat a piece of cheese, but I have coffee or tea.  That helps soothe out the need to eat and gives your lips something to do.  Meet people to do something athletic (hike or bike), or at a coffee shop and only have coffee or tea–or bring your Greek yogurt with you.

3.  Can you tolerate hunger:

Feeling hungry is not a disaster.  You need to overcome the feeling that you might die if it is not time to eat yet.  Have a drink of water or other low-cal beverage.  Learn to stop eating WHILE you experience the hunger.  It will go if you give it time.  Don’t give into it.

4.  Do you have bad body image?

You have to believe you will be thin to make it happen.  Then, if you follow the rules and have a positive mindset, it will happen.

5.  Did you set  an achievable goal?

Don’t set an unreasonable goal or you will feel like a failure and give up.  You can always reset goals, once you achieved a reasonable one.  Don’t go crazy.  I wanted to lose 30 pounds and once that I saw I did it, then I upped it to 10 more.

6.  Did you up your physical activity?

A sedentary person cannot at the same amount of food that a phyically active person eats.  If you ant to lose weight, and not eat very few calories, you have to pick up the pace.  Do even just 15-20 minutes of something a day.  Walk the dog!

7.  Can you imagine something gross or distateful when you look at something decadent like a cookie?

It helps to use aversion to lower your desire for food.

Society is Addicted to Crap Food and Lost Their Discipline


Going to be tough today!

Every day I have a salad with some form of meat and/or cheese–with vegetables, for lunch.  I also have a salad at dinner, but the salad and veggies might be separate from my meat.

But, for the most part, that is what I eat.  I have discipline. I have snacks in between and after dinner–protein-based.

It saddens me to see people trying to lose weight and still get stuck on eating white bread sandwiches (which have gluten and no nutritional value at all–it is all about just FILLING UP THE BELLY)–and boy does it fill up the belly, outwardly.

But, SO many people now seem to feel that they need to wash that sandwich down with a bag of chips.

I eat at a lunch place where they serve salads, sandwiches and soups.  There is a rack of potato chips to choose from.  Everyone who orders a sandwich (except my husband), grabs a bag to have with their lunch.  Most people eating salads seem to know better and don’t eat the chips.

What is the deal with the chips?  Is everyone so addicted to the carb, glucose-high?

Do you want to lose weight?  You have to get through the addiction.  I did it.  I was addicted to pasta (wheat-based). It takes a few weeks and you must have a lot of low-fat cheese snacks and hard-boiled eggs to tide you over until the addiction clears…but it does.  I learned to like coffee even more.

Then, you will lose the weight and keep it off.

Until then, the chips and bread are winning, not you!  Nutritionally, they are useless.  A lot of sodium (Not good for the heart), few vitamins, only 2g of protein and 24g of carbs.  If you want to lose weight and only want 50 to 100g of carbs a day, you are going to waste it all on a bag of empty chips?  It is going to turn to sugar and only make you crave more sugar later (about 6 sugar cubes worth)….

The sandwich in itself is about 24g of carbs for the bread.  Great–in one sitting, little nutritional value and around 50g of carbs.  This is not going to help with losing weight.


So, it is your choice.  Do it or not.  Stop complaining though if you don’t lose and you hate how you look!

I Figured Out Why I Have Been 7 Pounds Away From Goal!


Look, I had blood tests and they came out good.  Because of eating according to the rules, I have low sugar levels (no diabetes risk), by cholesterol levels are fantastic.  I get more than enough iron and since I take a mineral supplement daily, all is well!

I eat really well.  I eat six protein based meals, every 3-4 hours.  I have four small portions of veggies a day, two small portions of fruits per day (and I stick to lower carb fruits like berries and citrus) and two measured out salad portions a day (about a cup of lettuce).  I am very good about this.

I avoid grains, sugar desserts, rice and even most beans.

I count carbs (between 50g and 100g per day).

I exercise about 10 hours per week.

I lost all of my weight and then after having to go on steroids for itching last January, I put a few pounds back on and I keep fluctuating between being 7-9 pounds more than I want to be (goal).  I look thin, but I want the cushion of not being at the far end of acceptable.

So, I was looking at ready-made portions at Lindora today.  I realized that my protein portions have creeped up over time.  I have been mostly eyeballing my protein and I haven’t been measuring every meal as much as I used to do it.

So, crash course for me and you on portion control: 

Meat is about 4 ounces.  3 ounces for beef.  Last night I ate a lean burger (without a bun, as usual).  But, it was TOO much burger.  It was 1/3 a pound.  That is about 5 1/2 ounces.  I should have eaten half of it and brought the other half home.  I am going to be more cognizant of this.  What happens when you do a diet long enough (a way of life), is that your eyes get big and you forget how small the portion has to be in order to stay thin.  This happens, especially if you eat out.  The portions are outrageous.  I could have had half of the beef and half of the egg in the salad and just eaten the other half today.


I have to eat less, more often!  6 times a day, 4 ounces, broken up!


You have to remember this!


Meat1-300x240  meat_serving

I am not fat like I was, but I don’t want to go back to fat either.  I am nipping this in the bud before it is too late.  I am sharing this with everyone because this is reality–this happens when you work on maintenance after a diet.

I have seen people who are hungry and overeat and don’t realize that they are eating the portion for two to three LARGER people.  Ordering a POUND burger AND fries–outrageous.  A 50-year-old man, not that active and not that tall–eating that much–it is just asking for medical problems.

Ordering a burger and a bag of fries, just for one person (especially an inactive female) –is fat waiting to happen. These people are all eating about 75g of carbs or more in one sitting.  But, I have to be aware that even if I eat meat, veggies and salad–if I overdo portion size, I might be having too many calories and messing up my own weight loss ability.

So, wish me luck on getting back to portion measuring and control.