Skinny POP!

New obsession! Costco has it, but not right now, they have the Boom Chikka Pop stuff (which is also really good, but twice the calories of Skinny Pop). Skinny Pop tastes like movie theatre popcorn to me, but it is pretty low calorie and low carb. I ran out of my Costco large bag (my husband ate it too–DARN!)  and I stocked up from Target. They also have individual small bags for your lunch–100 calories and 7 net carbs. I am waiting for the next Costco delivery after their assortment of Boom Chikka Pop runs out (special right now, buy one bag, one free).  I ordered a bag from Target of their White Cheddar ones too.  I think I am going popcorn crazy–but you still have to be careful and count carbs!



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.


Super Shred?

My rules are different from this, but since it was on a medical website, I thought I would post it.  It has some similarities to my plan (mine is counting carbs), but this one does have you eat a snack every few hours.  It is called the Super Shred Diet.  Claim:  Lose 20 pounds in 4 weeks.  On my diet, which becomes a way of life and is not a fad diet, you lose about 10 pounds per month, but it is healthy.


Shred: In a nutshell:  An example schedule.  You eat every 2-3 hours.  In the example: Eat one hour after you get up and then every 1 1/2 hours. At your 11:30 snack, you wait to eat for one more hour again, then 3 1/2 hours later and then 3 hours later.

7:30 A.M. Awake

8:30 A.M. Meal 1

10:00 A.M. Snack 1

11:30 A.M. Snack 2

12:30 P.M. Meal 2

4:30 P.M. Meal 3

7:30 P.M. Meal 4

A typical day as outlined by Super Shred Week 1 involves:

breakfast consisting of one piece of fruit (an apple, raspberries or strawberries), and a choice between oatmeal or 2 egg whites. One cup of water and one cup of green tea or hibiscus tea are “musts” for the morning, and a cup of coffee (with no more than one packet of sugar or one tablespoon of milk) is optional.

A few hours later, the participant can eat a snack, such as a granola bar, grape tomatoes, or fruit.

Meal 2 can be either a protein shake or fruit smoothie,

and meal 3 is a large green salad.

Finally, dinner has to consist of two vegetable servings, as well as a 5-ounce piece of protein such as lean beef, chicken, or turkey.

You don’t have to eat perfectly, just eat better. The diet even includes diet sodas such as Diet Coke, and a piece of bacon along with one pancake . In the fourth week, there are two slices of pizza that the dieter can eat: the key is portion control, and eating these “treats” in moderation.

If you want to learn more, here is the link to his book:


Personally, I like my diet better and it is free.  I have no book to sell. Just do a search on “Rules” on my blog and a bunch of rules will pop up.  Still have kept the weight off for two years now!


Frozen Yogurt: Good Replacement for Ice Cream in a Diet?

I decided to blog about frozen yogurt.  I know a LOT
of people who eat it and think it is a weight loss tool.  But,
it isn’t.  It is all a sham!  And you have to do your
research before you just eat stuff.  “But, it is good for
you.”  Not really.  It has sugar and a lot of things you
can’t even pronounce in it.  It just tastes good and has
probiotics. carbolite Keep in mind.  To
lose weight, you should stick between 50g and 100g of carbs per
day.  IN TOTAL, for the WHOLE DAY! First off.  Even if it
is non-fat frozen yogurt, that doesn’t mean anything.  Fat is
actually a good thing for the body.  And usually, there are
more bad things added to make up for the lack of fat in food.
 So, some frozen yogurt that is non-fat has more sugar and
carbs than low-fat frozen yogurt. Let’s compare and
 Most smalls everywhere range from
30g to 54g of carbs for frozen yogurt!  A lot for a snack.
 Leaves little for dieting the rest of the day.
 Gluten-free, kosher and has probiotics.  That is good,
but half a cup has anywhere from 17 to 27g of carbs (much of that
is sugar) and you will eat MORE than half a cup.  A small is a
full cup.  So, you could be eating 34 to 54g of carbs just in
the yogurt.  And then, if you use toppings….you are eating
MORE carbs and sugar.  The lowest in carbs are nuts and fruit,
from 2 to 6g of carbs per topping.  The most was in gummy
bears and cereal (high 20s).  And carob chips have more carbs
than the actual chocolate.   I see NOTHING at Yogurtland that
I can eat.  You could end up eating just under 100g of carbs
if you order a larger amount than a small (8 ounce size) and get
more than one topping.  You could have had a double
cheeseburger and fries for that!
Many of the other yogurt shops are comparable in those numbers.
NUMBERS MUST BE DOUBLED. Some places have really low-carb no sugar
added frozen yogurt.  Menchie’s has a few flavors, like
Chocolate Peanut Butter at 11g of carbs per half cup.  So, a
small is about 22g without toppings.  Their non-fat is about
22g of carbs per half cup (44g of carbs per small), about 26g of
carbs (52g for a small) for low-fat and tart.  And the sorbet
is about 19g of carbs per half cup (38g for a small).
Yozen Frogurt:
 Regular frozen yogurt small is 30g of carbs, non-fat is MORE
at 36g of carbs and their no-sugar added is 14g of carbs.
My low carb choices:
I get Carbolite, Dream Delite, Wow
 or any other specifically
designed low-carb product.  Not all stores carry this.  I
go to Yogurt Cinema or Yogurt Zone in Woodland HIlls, Ca. and they
have it.  It is basically about 2g of carbs per ounce.
 So, for an 8 ounce cup, it is 16g of carbs and I do no
toppings. The website for Carbolite says it is 4g of carbs per half
cup, so actually if they are right, then my 8 ounce cup of yogurt
is only 8g of carbs.  Sweet!
If you go to the market and get Breyer’s
Carb Smart ice cream
, the carb amount is
about 18g of carbs.  Very low.
Skinny-Cow is not so skinny.  Many of
their frozen desserts are about 30g of carbs. IN
So, if you eat ice cream
(even low fat), you are eating anywhere from 34-38g of carbs per a
8 ounce cup vs. 34-54g for regular frozen yogurt.

And watch out for places like… –Cold Stone. The carbs are about
the same as the store bought ice cream, but it has a lot more sugar
and that can’t be good for your diet or health. — Carvel.  A
Carvel ice cream cone (that is with the cone) is in the 30s of the
carb grams, but more than double with a waffle cone.  And
their chocolate flying saucer is also in the 30s.  I don’t
know about you, but if I was to eat that many carbs (30s), I would
rather have a Carvel soft serve cone than eat a small frozen
yogurt.  This is why you have to research! In a
way, you are better off eating regular ice cream than frozen
yogurt.  It is less carbs, unless you go with the low-carb
versions of either product.

Eating the Coconut Squares Is A NoNo!

A client of mine went to Trader Joes before coming into my office. Her friend came with her and had a bag of Trader Joe’s lightly sweetened coconut strips.


The friend offered me some, telling me that she had been eating them and that they are delicious. Apparently, she does not read my blog.

Here Are The Issues

1. A coconut is a fruit, a fruit high in carbs.
2. It is sweetened. Always go for unsweetened.
3. Fruits should be natural, no sugar added and eaten in measured amounts, knowing the carb amount.

I took the bag and looked. 1/4 a cup was a total of 24 grams of carbs. 6g of fiber is good, but only 2 grams of protein (you should be eating MORE protein, less sugar). It also had 16g of sugar, or approximately 4 sugar cubes per 1/4 a cup. And 1/4 a cup is teeny!

Guaranteed, that this lady had no knowledge or desire to know what she was eating. The only real concern was hunger and taste. “This tastes so good.”

I am going to guess that this lady either had no breakfast or ate a little carby food item before venturing out with her friend, causing her to have a sugar roller coaster affect, and a major sugar low and a need for something sweet (more of the hair of the dog that bit her). And what a shame too. She is getting over a major illness and should be focused on eating right, not eating sugary coconut strips.

Issue 4.

Just because Trader Joes or Whole Foods sells an item, it doesn’t mean that you should eat it, that it is good for you, or you will lose weight.

What To Eat When You Are Hungry

I have discussed substitute snacks many times. A snack between each meal and after dinner. They should all be protein based, low sugar. If not dairy products cheese, cottage cheese, etc) eggs, or meat. There is also low-sugar protein bars or protein drinks, low-sugar or carb Greek Yogurt, measured out nuts or peanut or almond butter. If you have a piece of fruit, eat a natural one, not dried and a small piece mixed with some form of protein, your body will feel full longer with protein, not sugary fruit alone.

PREPARE Your Daily Protein: For Weight Loss and Reduce Cravings


During the day at home or at the office, you might find yourself getting hungry.  You are supposed to eat breakfast, (about 3-4 hours apart from your meals)lunch and dinner, but you are supposed to have three healthy snacks in-between and after dinner (about 3-4 hours apart from your meals).  SIX PROTEIN MEALS IN ALL PER DAY!

Healthy protein snacks/meals can help normalize your blood-sugar levels at crucial points in the day. If you reduce  swings in blood sugar, it helps to curb cravings and keep you on a successful weight-loss track.

I try to keep between 50-100g of carbs a day to lose/maintain weight.  Most meats and cheeses have barely one carb in them.  Nuts, Greek Yogurt and protein bars too have carbs.  Look at labels….


10 Suggestions for protein snacks


  1. Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or 2 tablespoons of natural peanut butter for dipping (2 tablespoons).
  2. Lean, reduced-sodium deli meats (turkey or chicken breast, roast beef, boiled ham), about 4 ounces.
  3. Part-skim mozzarella cheese sticks (no more than 2 sticks or low-fat mini Baby Bells).
  4. Nuts (15 almonds, 20 peanuts, or 30 pistachios, or about 1/4 cup of any nut, is a serving), but be sure to stick to one serving and count it toward your daily protein. OR Sunflower seeds (3-tablespoon serving; count these toward your daily protein.
  5. Low-Carb Protein bars or drinks.  Look at the labels.  Try not to go higher than 20g of carbs.
  6. Cottage cheese (1%, 2%, or fat-free varieties) with salsa, or one of your two small servings of your fruit for the day,or chopped cucumber added
  7. Dry-roasted or boiled, ready-to-eat edamame (green soybeans) or a hard-boiled egg
  8. Greek yogurt (plain, nonfat) (again you can add one of your two small servings of fruit
  9. Low-sodium tomato juice or vegetable-juice blend, single-serving can for the day)
  10. Water-packed light tuna or salmon (individual cans or pouches)

Do not eat on the run.  Go shopping on the weekend if you are too busy and buy stuff for the week and put what you need for each day aside the night before and have it ready to go for the morning.  You can have stuff to eat in the car if you have to do it that way, but PREPARE and don’t buy crap at drive-thru places, where you are likely to succumb to cravings or smells.  Learn to do this daily and it will become habit, a way of life and you are more likely to get and stay skinny!


Superbowl and Other TV Snacks

I think one of the biggest issues is needing to have snacks to watch TV.  I have had issues with this in the past too.  I wish I had blogged about it for Superbowl Sunday, but I didn’t remember because I don’t watch the Superbowl…but I do watch TV.  So 10 ways that are the best way to deal with snacking.


1. Eat your protein-based meal before your show and you won’t be so hungry.   Lean protein not only curbs hunger, it also allows you to maintain muscle mass and keep your metabolism revved while losing weight. Eating lean protein throughout the day also helps keep blood sugar levels steady, which helps keep cravings in check.

2.  Exercise earlier in the day to decrease  your appetite and burn off what you do eat.  Exercise keeps your metabolism burning for the rest of the day and into the next.

3.  Get the kind of chips for yourself that are pre-packaged, pre-measured, high protein, low carb.  Go to a website like or, or even Lindora for their chips.  Use it as a meal replacement for your sixth meal of the day (not in addition to your six protein meals) or, among other choices on their site.  Anyone can buy.  You don’t have to be a member.  Also, nuts are good, just count out what you want and put only that amount out.

4.  Try any of the protein choices I mentioned in this blog. (rolled up turkey and cheese slices are good!)  Also, try this:  Make low-carb deviled eggs.  YOU CAN EVEN MAKE SOME DELISH GRILLED SEASONED CHICKEN INSTEAD OF FRIED CHICKEN or a delish salad with grilled chicken.  Use your imagination.

5. Drink a lot of sugar-free fluids.  I drink coffee, it is hot, tasty and filling.  There is also hot tea, etc.

6.  I have a higher protein, low carb ice cream replacement (like Carbolite) as my last protein of the day during the show.

7.  Try to stay away from alcohol if you want to lose weight.  Reminder on those rules.

8.  Try to stay away from the crappy high carb junk that others are eating and put the good stuff in front of you.

9.  Put out a tray of good veggies and a low carb dip.  Dip sparingly.

10.  Just find time to prepare and do something and don’t whine the next day that you didn’t lose weight or you had gained weight.