Personal success can be achieved through taking personal accountability for our actions. This shift takes time for many to achieve and is one I’m working toward.  It’s hard to accept that you and you alone are accountable for your success or failure on this journey. It’s often easier to blame genetics, health or other outside reasons for your failure to make progress. But, today I’d like to talk about taking control of your journey and accepting personal accountability for it.

Think about this, every single decision you make in a day is in your hands. You alone decide to sleep in, get up, work out, or to eat that cookie or apple. You alone must take responsibility for the things you do and don’t do in any given day. Recognizing and honoring this is a necessary first step toward making lasting changes in your health. It can also be a powerful tool toward changing unwanted behaviors and ways of thinking about yourself.

Many of us spend our days drowning in negative self talk, blame and procrastination. On this journey toward reclaiming our health, we first need to address the elephant in the room – blame and excuses. Yes, it is far easier to say I’m still overweight because I’m a middle aged woman, or my parents were overweight, or, or, or. Accepting these excuses and reasons for our struggle is like giving ourselves a free pass. Further, accepting these reasons can lead to accepting where we are and giving up on trying to change our way of life.

Personal accountability is not meant to be a way to blame yourself for all that’s wrong in your life right now. Rather, it is meant to be a means to accept that despite where you are right now on your journey, including the reasons for being there, you have the power and responsibility to improve your health and make lasting changes.

Two of the most common reasons for not achieving our goals can be tied to making excuses and not having strong enough reason for doing something. Excuses can often lead to loss of motivation in any endeavor we take on. Motivation will quickly fade over time, especially as we begin to make excuses for our failures. Once we begin to blame outside sources for our lack of progress, we begin to lose our focus and drive. Having  strong reasons for getting healthy can help improve your focus and drive. Losing weight for a special event, while motivating in the short term, won’t sustain you over the long haul. Generally after the event is over, so is your motivation and drive to continue. Centering your why around longer term goals can keep you move forward when the going gets tough. In my case, my why is to maintain optimum health as I move into the next phase of my life. Seeking to avoid getting a disease such as Alzheimers keeps me focused and on track, even when I fall off the wagon for a few weeks here and there.

Success on this journey will require action. This action includes accepting personal responsibility for actions and not allowing yourself to make excuses when you fail to follow through.

Here are a few of the ways I have been holding myself accountable:


They say a goal without a plan is just a dream. That definitely applies to any health journey you are on. Planning is the biggest key to success. When I fail to plan I always end up on a bender. Planning includes shopping for healthy food, meal planning and scheduling workouts. Using a calendar and developing a schedule is the easiest way I get my daily workouts in. Blocking out a time to do it is critical. I am a morning person and I know that excuses will get the best of me if I try to workout at night. Knowing this, I plan my day around my workout. I get up early enough to fit it in each morning.

Menu planning and food shopping go hand in hand. If I don’t plan out my meals I end up cooking whatever is easy – pasta, junk food, etc. Whenever I am off target I know that it means I haven’t been diligent about shopping and planning. This is your best line of defense for success.

Share the Journey

For me, writing has allowed me to share my journey. It also holds me accountable. I find writing this blog very therapeutic as I work through issues I am facing myself. Making my journey public has also provided a means to hold myself personally accountable for my actions. I can’t sit here and write about things others should do if I don’t believe in them, or do them myself. This blog helps remind me of my why and keeps my focus on my goals strong. You don’t have to blog to share your journey. I imagine you all have people in your life that are on a similar journey. One of the best ways to stay strong and focused is to share your journey with a friend or loved one. Find yourself a partner and support each other along the way.

Positive Self Talk

Blame, negativity and excuses are hard to stave off. I’m working hard on using positive self talk to replace them whenever they rear their ugly heads. Find yourself a means to use positivity and gratitude to keep your spirits up. This will be a difficult journey and there will be times when your emotions take over. Having an outlet, or means to keep it positive will go a long way towards keeping you moving forward.

Tracking Progress

At the gym I always hear this, “What get’s measured gets improved.” It was on a radio playback. This is so true. Tracking progress will greatly improve your motivation and drive. Don’t just weigh yourself and lament over lack of weight loss. Measure all progress – This week I worked out six out of seven days, Today I ate three healthy meals, I slept through the night, etc. There are so many areas of our life that we can look to for progress. The scale is only one way to track our progress. In past blogs I’ve talked about taking your measurements as an alternative to the scale. Taking photographs is another positive way to see progress. Recognizing the daily and weekly successes to change our thinking is also a great place to celebrate process.

What are some ways you hold yourself accountable?  How do you maintain your positivity?  I’d love to hear some of your thoughts on this as it surely can be a struggle for me.  Please take a moment to share your ideas in the comments below.  Also, consider sharing this blog with a friend who is on this path with you.


Lighten Up


Purchasing healthy food is really just the entry point to healthy eating.   Think about it.  You purchase beautiful, organic zucchini at your local green market.  What a healthy decision that was.  Then you go home, batter it up and fry it, or fry then douse in mozzarella cheese for zucchini parmesan.  Kind of defeats the purpose, doesn’t it?  Does that mean eating delicious zucchini parmesan is out for life?  Certainly not!  How we cook our food makes all the difference when it comes to healthy living.  But, that doesn’t mean our favorite foods should be completely off limit.  Learning how to lighten up your recipes is the best way to keep your comfort foods in your rotation.

Paula Deen was often criticized for her love of butter.  I can still recall her clearly saying “add two sticks of butter”, as she seemingly thumbed her nose up at her critics.  We all know what happened to her.  Now, Paula has changed her views and revamped her recipes to create healthier versions without sacrificing taste.  She’s lost weight and reclaimed her health without giving up the food she loves.  That’s the key really, learning to revamp recipes and looking for excess additions that are not needed, like two sticks of butter.

Before I start cooking any recipe, I preview it looking for excess oils, butter, sugar or cheeses.  These are often the easiest thing to substitute out or modify.  Other areas are the methods of cooking,  for example, sautéed lightly in olive oil vs battered and deep fried.  For example, I like to bake my meatballs and chicken cutlets in place of frying them in oil.

Here are some tips you can use to modify your favorite recipes to create healthier delicious versions.

Bake Don’t Fry

I don’t fry meatballs or chicken cutlets anymore, especially if they are going into a sauce for further cooking.  This saves me the unnecessary calories and fat from the oil and produces a delicious lighter version of this staple Sunday dinner.  For my meatballs, I still use meat, but have substituted ground bison as a healthier option.  My family really hasn’t caught on as the taste is similar.  I have also used ground turkey, but when I do I don’t bake the meatballs prior to entering the sauce.  I just roll them and place them in.  This keeps them moister as baking seems to dry them out.

For chicken cutlets, I place them in egg and then bread crumbs.  I make my own bread crumbs to ensure quality ingredients, but store bought could work as well.  To make bread crumbs, I personally use gluten free bread.  I slightly toast it in the oven on a cookie sheet then place into my food processor  (I use this in my meatballs as well).  You can season the crumbs anyway you wish.  I keep it simple and just use some aged parmesan cheese and Italian flavored seasoning.  Once the chicken has been dipped, it goes onto a cookie sheet which has been sprayed lightly with avocado oil.  I bake it for no more than 20 minutes (depending on thickness) if eating as is.  If you spray the top with a mist of avocado oil it will brown nicely.  If I am using in a chicken parmesan dish, I cook for 15 minutes then top with cheese and small amount of sauce.  No longer do I drown my chicken in sauce as it’s totally not necessary.

Grill don’t Fry

Rarely will I sauté my vegetables in oil anymore.  I have an Optigrill that I purchased after a sleepless night watching infomercials.  It was the best investment ever as I use it for almost everything.  As a reformed vegetable hater, I have come to love the simplistic flavoring of vegetables. In the past I would douse my vegetables in sauces and cheeses and cook them to the point of mush to get them down.  All this just added necessary calories and fat and likely destroyed any health benefits found in the vegetables.  When cooking eggplant parmesan, a favorite addition to Sunday meals, I stopped frying the eggplant.  I don’t dip them in flour or egg anymore either.  Overhaul of that recipe included grilling the eggplant (no oil required) , then just adding a small amount of sauce and cheese.  I leave mine right on the cookie sheet and personally love it this way.  If I eat the fried version now I find it often repeats on me.  Try it out and I think you will be pleasantly surprised.  If cooking for a crowd, you can assemble in the pan just like you would after frying.

Here’s the link to see the Optigrill.  What I love about this is the ease of cleaning.  The whole thing comes apart and goes in the dishwasher, unlike the Foreman grill that I never used due to my inability to properly clean it.  Additionally, this grill has automatic settings so you literally set it and it tells you when it is done.  No more cutting into things to see if they are cooked, or dried out overcooked food.  I’ve never had a bad steak on it.  No, I am not a dealer, nor do I make any commission on this item.  Just love it.

T-fal GC704 OptiGrill Stainless Steel Indoor Electric Grill with Removable and Dishwasher Safe plates,1800-watt, Silver

Use Broth instead of Oil

When stir frying quick meals, you can use a couple of tablespoons of low-sodium vegetable broth in place of oil or butter.  This method adds a nice flavor to your food as well as moisture.  You will save calories and fat from the oil during the cooking process.  Since we know that healthy fats are an integral part of our diets, when eating you can serve these broth sautéed vegetables with a salad.  I like to use avocado oil and lemon juice as a nice dressing over the top.  Since I cooked it in broth, I don’t have to worry about having too much fat in one serving and can add a drizzle of oil to the salad.

Be Choosy about Cheese

Cheese is something I love, but don’t often cook with.  For those recipes that call for cheese, I’ve learned to substitute healthier options.  No, I don’t buy low fat, part skim cheese.  Not only is regular cheese not that bad for you, the reduced-fat version has several drawbacks to it.   Low fat cheese has a very high sodium count (20% more) and the taste and meltability are just plain awful.  Next time you are buying something labeled low fat, I beg you to read the label.  You will see a long list of ingredients and that’s really not cheese in my book.  Truly sounds more like genetically modified fake food.

One of my favorite choices is Cabot cheddar cheese. It has four ingredients: pasteurized milk, cheese cultures, salt, and enzymes.   When using mildly flavored cheese, you need to add more cheese to taste it. Instead, choose a cheese with intense flavor like feta, sharp Cheddar or aged Parmesan.  Try mixing one of these soft cheeses on your chicken parmesan instead of shredded mozzarella.  With the sauce and cheese combination you likely won’t notice the difference. Since I don’t eat parmesan often, I stick with the mozzarella, but purchase freshly made mozzarella from my local store.

Substitute Ingredients

When a recipe calls for a significant amount of ricotta cheese, you can substitute half the amount with cottage cheese.  This will retain taste and texture while reducing some of the fat and calories.  This works really well in baked ziti and lasagna.  When making cream based recipes, you can substitute half and half for heavy cream.  You will still get the same creamy taste with half the fat found in heavy cream.  For any recipe that calls for mayonnaise, you can substitute a homemade dressing made from Greek yogurt and dijon mustard.  When mixed properly it tastes like mayonnaise and is far more healthier.  I use this all the time on my tuna salad.  Lastly, substitute out any pre-made salad dressing or marinade.  They are all laden with chemicals and sodium and totally unnecessary.  For salad dressing, I am a big fan of avocado or olive oil with lemon juice or vinegar.  Simple, easy and healthy.  For marinades, I use wine or vinegar and lemon juice with spices.  They contain far less sodium, yet they tenderize and flavor just as well.

I’ve talked about giving up coffee creamer. My recipe for coffee includes ingredients that are similar to Bullet Coffee. I’ve substituted out my sugar filled creamer with healthy superfoods. You can see my coffee recipe in many of my past posts, or email me directly for it. Here’s the link to the site where I purchase my coffee, Ghee and collagen protein.

Bullet Proof Coffee

There’s something about eating clean delicious food that is not laden with unnecessary oils, cheeses or spices.  I’ve become a minimalist when cooking these days and have come to truly love the taste of my food.  I used to add so much salt to my food and now find it not needed.  It didn’t happen overnight, but making these simple changes to my cooking over time have allowed me to wake up my taste buds.  Why would anyone need to add sugar to a dish of fruit?  The fruit alone is sweet and delicious.  I’ve only shared a few of the many ways you can revamp some of your favorite recipes.  Thankfully, the internet offers many ways to search for healthier recipes.  Cooking Light is a great magazine that carries many simple to cook, healthy dinner options.  Have fun with your menu planning and be brave.  Be willing to try new things and be open to experimenting with food.  I am willing to bet you too will come to love the new versions of your recipes.

If you have healthier versions of your favorite food, please consider sharing. I’m always looking for new ideas.  Here are two of my favorite cookbooks for light, healthy meals.

5 Ingredient Fix: Easy, Elegant, and Irresistible Recipes Clean Eats: Over 200 Delicious Recipes to Reset Your Body’s Natural Balance and Discover What It Means to Be Truly Healthy

Sugar & Spice

Those of you who know me well know my love affair with coffee began only two short years ago.  My dear friend Donna is actually to blame, though Bonny tried for years during our many Dunkin and Starbucks runs enroute to visit our horses.  On this day, Donna offered me a pumpkin spice latte and I decided to try it.  Wow, what a sugary delight that was.  She clearly told me to, “go easy” on them because they are loaded with sugar and calories.

Of course, as we all know one sip of that sugary delight and you are hooked and craving more.  I began having a daily cup of coffee, or should I say sugar.  I purchased sweetened, chemical laden creamer and began my love affair with coffee.  My daily cup at that time consisted of half a cup of creamer (yikes) and half a cup of coffee.  My husband didn’t care how much creamer we went through, he was just thrilled that I was making the coffee after 30 years of marriage.  I tried to wean off the creamer a little each day, but never fully got it under 1/3 cup of creamer.  I was addicted to the sweet, sugary taste and couldn’t take the taste of coffee without it.

Many people told me how they sweetened their coffee to avoid the chemicals in the creamer.  Some used powdered creamer, but most used what I call “fake” sugar.  Yes, they thought it was healthier to use Sweet n Low and Splenda in place of creamer.  I did try that, but was not comfortable with the fake sugar as I now full well the consequences of long term use.  But, when looking at the creamers I was using, I realized they weren’t any better.  What’s a newly addicted coffee addict to do?  Look for healthier sweeteners of course.  This week, I ‘d like to share what I learned in my quest to replace the coffee creamers I used to sweeten my morning coffee.

When I first made the change, I was using organic, hormone free dairy cream with stevia.  This was a good alternative, but I wasn’t happy about how much cream I was still adding to my coffee.  Here’s what I learned about stevia and other healthier options for sugar replacement.


Stevia is a plant based, natural sweetener that contains zero calories.  It is perhaps the safest sugar alternative on the market today.  All types of stevia are extracted from the leaves of the stevia plant.  It’s not great for baking, but is delicious in tea and coffee.  This is my go to coffee sweetener these days, along with raw honey.  All Stevia is not created the same, so please be careful and read labels.  For example, Truvia, a commonly sold version is really a sweetener that is only in part made with stevia.  It’s actually made from stevia extract and a sugar alcohol.  Further, some of the ingredients in it are made from genetically engineered crops.   I only use organic stevia drops that I purchase online, but if you read labels you can find healthy versions in any supermarket.  I recommend using liquid stevia over the readily available powdered versions.  Just a few drops go a long way!

SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Creme, 2 Ounce


Honey has a low glycemic index, so it won’t lead to the dreaded sugar crash.  It does have a higher fructose level, so please go easy on it.  It’s easy to overindulge in the decadence of it’s sweetness, but I caution against over doing it.  Also, not all honey is created equally so please read the labels carefully.  I use only local, raw honey.  When not available locally, I source my honey online.  Side benefits of using honey as part of your health regimen are that it is contains cancer defending antioxidants and has healing properties when applied to cuts and burns.  Lastly, it is thought to help alleviate some allergy symptoms.  This is the honey that I use and love.  I add one teaspoon per day to my morning coffee.  That’s it, not a drop more, though I could just eat it right out of the jar!

Madhava Natural Sweeteners Organic Raw Honey, 22-Ounce


I don’t do a lot of baking, but when making any healthy treats, I use natural sweeteners such as coconut sugar, molasses or pure maple syrup.  These have all the benefits of sweetening your treats without the damaging effects of sugar.  When the recipe calls for sugar, you can always substitute that with a healthier sweetener.  When I am unsure of the conversion amounts, I simply google it.

I don’t advocate consuming large quantities of any of these natural sweeteners.  They are meant to be a simple change you can make to modify your daily habits.  These changes have helped me totally eliminate unhealthy flavored coffee creamers.  I don’t even use creamer at all anymore.  My philosophy has always been, small changes toward a healthier lifestyle.  Total avoidance of food groups has never worked for me.  Revising recipes and substituting healthier versions of foods is an alternative approach that has worked for me over time.  Remember, I’m in this to become healthy, not just lose weight.  Becoming aware of healthier alternatives was the first step for me.

What substitutions have you made in your life to make healthier choices?  Please share in the comments section below.

Craving Something?

I am an emotional eater.  I eat when I’m happy, stressed, sad or mad.  Basically I just love food and what I eat is always strongly tied to my current emotional state.  This time of year is always stressful for me in my work place.  It’s no wonder I’ve been craving chocolate daily and my carb intake (mainly pasta) has increased.  It’s a cycle that we’ve all faced in our lives.  In fact the term “Comfort Food”, in my opinion, plays on our inner need to soothe our souls with food.

My cravings are pretty typical and don’t often change.  I crave chocolate after I eat, especially after lunch.  Lucky for me I work in a school and even luckier I’m the Principal.  One of the perks of my job are birthday cupcakes and many weeks they come daily.  Most times I can limit myself to a bite of the delicious chocolate icing as the rest of the cupcake drops into the pail.  But, during periods of high stress, all bets are off.  My other strong cravings are for salty food, specifically Ruffles Potato Chips.  Darn those ridges do me in every time.  This is easier to avoid, as I don’t often have them in the house.

My comfort foods are also simple.  When I need to soothe my soul with food, I’m craving pasta and pizza.  Simple to get and even simpler to make.  Don’t you wish you craved broccoli when stressed or emotionally drained?  Life sure would be easier if that were the case.  Heck, I’m not even picky about the pasta menu. It could be with sauce, cheese, butter, who really cares just cook some.  My other craving when I’m stressing is wine.  It is so comforting to have that glass of wine after a long, hard day.  It also pairs so well with the pasta and/or pizza.

I often wondered, aside from stress, what do my food cravings really mean.  I’ve read a lot about it and there are many opinions on that topic.  Today, I wanted to share my takeaways from my reading, as they connect to me.  Of course, you may have a different take based on the cravings and emotional issues you are facing.  I’d like to share the scientific explanation, as well as the emotional based one.

Cravings can be thought of as the way our body tells us what it needs.  If you have been eating an unbalanced diet lacking in key food groups, or nutrients, your body could be signaling this need through cravings of certain foods.  Cravings can also be linked to your desire to fill emotional unbalances in your life.  In both cases, they are your body’s way of telling you it needs your attention.  Many cravings could be tied to thirst, hunger, exhaustion and stress.  It’s our job then to learn to listen to our body signals and respond appropriately, meaning not with a bag of Ruffles.

Let’s take a look at some common cravings and what your body might really be asking for.


Wait, are you telling me I really don’t want the delicious piece of chocolate?  I’m going to have a hard time buying into this one.

When craving sweets, you actually could be dehydrated or thirsty.  Hmm, considering my craving for chocolate returned these past two weeks when I stopped drinking water, I might have to pause and think about this one. Craving sweets can be tied to dehydration, so the first response should be to drink.  Sip some water, preferably warm as it washes away toxins, before reaching for that cake or chocolate.  Give yourself a half hour of sipping before eating.  If you still want the sweets after that it could be a different signal.

You may be craving sweets because you are emotionally unhappy.  Your body might be trying to cheer you up.  Sugar is known to release endorphins, much like exercise, that make you feel a sense of euphoria.  This is why you feel satisfied after you eat the chocolate, beside the fact that it is just plain delicious.  To offset this type of craving, move! Go for a walk around your building, block or neighborhood,  change your scenery and your mood and see if that improves the craving.

Further, try to incorporate more sweet foods in your daily diet such as, fruits and vegetables.  Instead of chocolate try a small cup of red grapes, or strawberries when in season.  Another good choice would be slices of apples drizzled with raw organic honey.  Since I get the craving after lunch, I’m going to try eating sweet potatoes with my salad and see if that helps, followed by a walk to distract myself from my chocolate thoughts.


My dear friend Bonny always said you have to follow your sweets with salt.  Of course she always said this as we ate Dunkin Donuts and headed to the deli to buy some chips.  Hence the popularity of sea salt chocolate and salt/vinegar chips,  kill two cravings with one food.

In reality, cravings for salt can be a signal that your body is missing some minerals found in natural salt.  Many table salts used today are stripped of certain minerals due to processing.  One possible fix is to use quality salts such as unrefined mineral or sea salt.  I use Himalayan Sea Salt in a salt grinder.  One issue with this change, though, is the lack of iodine in many sea salt products.  Be sure to read the labels and look for a sea salt that has been fortified with iodine as there are studies indicating adverse effects from lack of iodine.

On the emotional side, salt is thought to be a means of helping people “go with the flow” and relax.  Salt attracts water, as well as movement and flow.  When craving salty foods, try to do something to relax as your body could be reacting to the stressors in your life.  Go for a run, walk or simply meditate.  Find an alternative way to not eat the Ruffles and whatever you do avoid the grocery story in those moments.

Pasta, or Carbs

Carbs are sugars in disguise, so the same things we discussed under sugar cravings apply here.  You may simply be dehydrated.  For me, this one is all about emotion and comfort.  Bread, pasta and pizza are staples in my emotional diet.  I eat them when really what I need is a hug, or the warmth of family time and a simpler life.  They evoke so many happy memories of eating back in the day.  In our family we had bread at every meal and pasta was a fan favorite for me as a kid, as well as for my kids.  Seriously, what kid doesn’t love macaroni and cheese and no, we don’t do the blue box in this house.  Homemade was always served, albeit dripping in processed Kraft American cheese.  Anyway, the best possible emotional meal for me would be fried chicken cutlets with a side of mac and cheese.  On a side note, cravings for cheese are thought to be for those who have “mother” issues in their life.  It could be you feel you need some mothering, miss your mother’s comfort or even had an overbearing mother.

The only way for me to change the channel on this craving has been to cook healthier versions of these meals.  Though it is recommended that you have a wonderful conversation with a dear friend and enjoy belly laughs, that’s not always a fast enough fix to stave this off.  I’ve learned to use whole grain products, hormone free cheeses that are not individually wrapped in large cardboard boxes and baked chicken cutlets in place of fried.  This has been equally effective in providing me comfort in times of need.  Just trying to keep it real!

Emotional eating is one of the main reasons many of us overeat.  In the short term, it fulfills our basic needs, but in the long term it causes feelings of guilt and negative self talk.  Rather than expressing our emotions and dealing with our real needs, we tend to soothe our emotions with food.  Pushing back those feelings and providing comfort to ourselves with food can quickly become a habit, as food becomes the first thing we reach for.

I wish I could sit here and tell you I’ve got this covered, but I don’t.  The only advice I can give is to not let it go too far.  Becoming aware of what you are doing and why is always the first step.  Then make this simple changes to how you approach your cravings.  1) Portion control can also help.  If you really need the chocolate, the Hershey kiss size is far better than the extra large Hershey bar.  Buy the smaller size always helps me.  2) Make healthier versions of your comfort food.  There are tons of recipes online that have taken favorite comfort foods and made them healthier.  In many cases they are just as good and do the trick.  3) Finally, going for a walk or run can be one of the best ways to offset the craving.  Put some great music on and go.  Fill your head with sights and songs and distract your mind from the cravings.

What do you crave and how do you offset the craving?  I’d love to hear your ideas.













Push the Reset Button

Take Two – Since I just ended the school year, I find myself in need of some detoxing and stress relief.  I’m sharing my blog on this topic from last year, when I found myself in the same situation.  Hoping to recharge myself during the slower paced work week of the summer and step up my focus on nutrition and training.  Here is the blog post as it appeared last year:

Thankfully I rarely get sick, but when I do it’s usually a signal to me that it’s time to slow down and reset.   This week was a long week for me as I had two late nights, which for me means I worked 12 – 14 hour days.  Since I generally wake at 4 AM, this also means I was on the go for a period of 18 hours.  Couple this with stressful days at work and my body just starts the normal shut down.  By Friday, I was really dragging and started to feel the familiar low grade fever that is my signal to slow it down.

When I first began this journey to health, I had been diagnosed with Lupus and Rheumatoid Arthritis.  My body was shutting down.  Working with many doctors and nutritionists, it was discovered that I was misdiagnosed.   I actually suffer from Adrenal Fatigue.  While this was good news, it was still troubling and meant there had to be changes to my lifestyle.  Eating clean, exercising without depleting myself, improving sleep cycles and trying to keep the stress at a minimum were the recommendations to rebuild my adrenals.  Anyone who has a stressful job knows that’s a tall order, but I’ve found a few things that have helped me.  Since I’m currently recharging my system, I thought I’d share them and remind myself as well.

First, let me tell you what adrenal fatigue is in case you’re fortunate enough not to know.  Adrenal fatigue is a condition where your body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes it is misdiagnosed as an autoimmune disorder, as was the case for me.  What are the symptoms of adrenal fatigue?  For me, it is the body aches and low grade fever that signal I’m in the danger zone.  But the common symptoms listed include:

body aches
trouble concentrating
racing thoughts
moodiness and irritability
always tired
feeling overwhelmed
hormone imbalance
cravings for sweet and salty foods

This past week, my cravings for sweet and salty food were out of control, so of course unhealthy food choices added to my not feeling well pretty quickly.  They also disrupted my sleep patterns and so the vicious cycle began.  Luckily, adrenal fatigue can be healed with lifestyle changes such as: eating clean, taking specific supplements and reducing stress.  It’s not fatal, but the long term effects of leaving it untreated do create havoc on the body.  I’ve found the following to be helpful for me:

Eating Clean

In every case of adrenal recovery, diet is a huge factor. There are a number of foods that support adrenal function. They help replenish your adrenal energy so your system can come back to full health. But first you must start by removing any hard-to-digest foods and any toxins or chemicals in your environment.

Foods to avoid include: caffeine, sugar and artificial sweeteners, processed food and hydrogenated oils such as canola and vegetable oils.

All of these foods are taxing on the adrenal system and just plain unhealthy.  I do drink coffee, but I drink a superfood version (recipe provided below) and try to only have one cup per day.  I drink my coffee very early in the day and avoid all other caffeinated beverages.  I use avocado oil to cook and on my salads, as well as good quality olive oils.  To sweeten anything, including tea, I use organic monk fruit and/or raw locally sourced organic honey, but even that needs to be limited.

I avoid the microwave at all costs.  I still believe that the waves used within, as well as standing near to it, may have negative impacts on my body.  It’s the same with cell phones.  I try to only speak on them using the speaker option.  Anyone who knows me knows I mostly text.  No, I am not avoiding speaking with you, I just truly don’t want the waves from the phone, which I believe could possibly cause brain cancer.

What I should be eating are nutrient dense superfoods and clean, simple home cooked meals.  Meals that consist of healthy fat, such as avocado, fruits and vegetables and clean protein from organic, grass feed sources.  Significantly limiting grains is the hardest part for me, but I quickly notice a difference in how I feel when I eat them.  I also take great pains to avoid any dairy foods that have any added hormones.  My current favorite read on this topic is –

The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving

Stress Reduction:

This is an area I struggle with daily.  It’s very hard to be an Elementary School Principal and avoid stress.  Many times you feel like stress and criticism are coming at you from all sides.  The only way I can keep it at bay is to remind myself every single day that it’s first and foremost about the children.  All decisions I make must be made with their interest at heart no matter what outside pressures I encounter.

Resting and getting the proper amount of sleep is critical.  For me, I don’t sleep well so this too is a constant battle.  Instead of fighting the cycle, I’ve just adapted my life around one that works for me.  This means going to bed and sleep most nights by 8:00 PM and waking and rising by 4:00 AM, sometimes earlier.  If I lay in bed and stress over not sleeping, I add another layer of unnecessary stress.  I am tired early, so if I go to sleep I actually sleep better and generally make 7 hours.  Who cares if it’s 3 or 4 AM, it’s a beautiful, quiet time and I get to rest, read and relax before getting up to start my day.  Sounds like a win, win to me.

Meditation has always been recommended, but I just can’t seem to commit to it.  I’ve tried Headspace, a free app and did enjoy it.  Sometimes in those early hours of the morning I put it on, shut my eyes and enjoy.  I can’t speak to the true benefits of it though as I don’t feel I do it often enough.

Exercise for me is a huge stress reliever.  I have a daily exercise routine and rarely, if ever skip it.  But, I’ve been cautioned that exercise itself can be very stressful to the body.   Most doctors recommended yoga and walking as they are not as taxing on the body as running.  I do both of those, but wanted to keep the running because it is such a stress reliever for me.  The compromise will be lots of cross training to reduce the number of actual runs do in a week.

Avoiding toxicity and emotional stress is another area that I work hard on in my personal and professional life.  I am blessed that I’m currently surrounded by a great group of people at work and we work hard to not allow toxicity to permeate our school.   I’ve worked in toxic environments and seen personally the damage they can do to myself and others.   I’ve seen a career tarnished by it and the emotional toll that caused on them and others.   If you are in such an environment, it may be time for a change. Personal relationships in some cases are forged by choice, but not family.  I am sad to say there is some toxicity in my family and I have in those cases chosen to limit my exposure to it at all costs.  When it can’t be avoided, I engage as little as I possibly can without being rude.


I’ve written a lot about supplements and my feelings on them.  For the specific purpose of supporting my adrenals, I take an adrenal supplement.  It contains herbs that have been shown to improve adrenal function.  In the past, I took separate herbal supplements, but in an effort to reduce the number of pills I was taking, I switched to the highly recommended Dr. Axe Adrenal Restore.

The bottom line for me is that I need to listen to my body.  If I am tired, I need to rest.  If I am not eating well, I quickly will feel the effects.  I need to get back on track, reset and start over.  If I am around negativity, I need to remove myself from the situation.  I need to exercise daily and use positive self talk to keep myself moving forward.  It has been quite the journey and when days like today come along, I don’t dwell on the causes.  Rather, I dwell on the changes I can make to get back up again.  On tap today for me is, rest, reading and healthy meal planning.

Are you struggling with adrenal fatigue?  Please share your successes with me.  I’d love to learn about some new tips.

Superfood Coffee

1 tbsp of collagen powder, monk fruit sweetener or raw organic honey

1 tsp of raw cacao powder, organic ghee (or kerry unsalted butter), organic coconut oil (or bullet brain octane, organic vanilla, cinnamon, turmeric, and dash of cayenne )

1 cup organic coffee brewed and hot

Put all in Vitamix and blend.  Frothy and delicious and oh so healthy.  Enjoy





Beauty is Only Skin Deep

When I first started this journey I focused heavily on nutrition and exercise.  I made the decision to buy organic whenever possible.   These changes certainly helped me get on a path to wellness.  The more I learned, the more I began to question other areas of my life.  One morning as I applied my makeup I began to wonder about other areas in my life that I needed to reevaluate.  I wrote to a nutritionist on Facebook and asked her what organic skin care products she used.  She wrote back rather quickly and stated that she didn’t use an organic product.  I was kind of surprised by that as I know how much she advocates not putting chemicals into the body.

At this point in time, I began researching the topic.  There was a ton of research to support that many of our beauty products are laden with chemicals.  Further, our skin is one of our largest organs and the products we are slathering on are full of cancer causing ingredients.  All of these ingredients gain quick access to our body through our pores.  These products include everyday items such as soap, hairspray, moisturizers, shampoo, makeup.  The list is endless.  I was floored!  Here I am eating clean and trying so hard to avoid any chemicals in my food and then I just wipe it on my body daily.  How scary is that?

According to an article by Harvard University’s T.H. Chan School of Public Health, Americans are “exposed to more than a hundred chemicals from cosmetics, soaps, and other personal care products before leaving the house in the morning.”

After reading information such as this, I started researching products I could use to replace my current ones.  This turned out to be no easy feat, as I quickly learned how hard it was to read the labels on beauty products.  I couldn’t even pronounce most of the ingredients listed, much less know what they were.  Further, some of the products I tried simply didn’t work.  They smelled horrible and were quite expensive.  I finally found a line of clean products I love.  I have been using them now for three years and they work.  I’m happy to say that these healthier products are affordable, effective and clean.  A true personal victory.

I’m also happy to say that four years later, consumers and the industry are catching on to the market for healthier personal care products.  Today there are far more options out there and it is becoming increasingly easier to decipher what ingredients are in these products.  This week my nutritionist Ellie put out a newsletter on this topic and I was happy to learn about some new product lines that she’s recommending.  I ordered a sample size to try and will see about adding them into my current regime.

Here’s my current recommendations on ways to increase support for healthy, clean skin.

Clean Eating

Clean eating is the first and necessary step!  Healthy skin, like abs, is made in the kitchen.


I saw a photograph online that showed a woman’s before and after photo.  I thought it must be for a new skin care line as she clearly looked younger and healthier in her after photo.  When I read the article I realized that was not the case.  What the photograph was actually showing, was the impact of drinking water each day.  This woman looked years younger and the article was supporting the claim that proper hydration is the first step toward healthy, supple skin.  Well that is one beauty tip I quickly adopted.  What an easy, clean and inexpensive way to improve my skin.

The research on this claim is not clear.  For example, one article claimed that if your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling.  Others said there was a lack of sufficient research to support that drinking water improves hydration in skin.  For me, it was worth trying and personally I do feel proper hydration makes my skin look healthier.

Collagen Supplement

My nutritionist recently suggested I add collagen to my diet.  I wasn’t too sure what it was and why I needed it so I read up on the topic.  Wellness Mama in a recent blog said:

“Collagen is a long-chain amino acid and the most abundant protein in the body. It is composed of the individual amino acids Glycine, Proline, Hydroxyproline and Arginine and in nature is found exclusively in animal tissue, especially bones and connective tissue. It is what is responsible for giving skin elasticity, hair its strength, and connective tissue its ability to hold everything in place. In fact, the collagen protein makes up 30% of the total protein in the body, and 70% of the protein in the skin!

While collagen is beneficial to the entire body, it is most noticeably beneficial to the skin. This is because as a person ages, the epidermic (outer layer of skin) thins and loses elasticity in a process known as elastosis. As this happens, a person tends to show more signs of aging and acquire more wrinkles.”

I purchased a Kosher, hormone free collagen powder from Amazon and started adding it to my morning coffee and/or smoothie.  A few weeks later my daughter complimented my skin.  I do think it has made a difference and I definitely notice my hair and nails are growing faster too.  This powder is totally tasteless and you’ll hardly know it’s there.  This is the one my nutritionist highly recommended and I currently use.  I get mine on Amazon as it was the best price around.

Great Lakes Gelatin Collagen Hydrolysate Beef, Kosher

Skin Care Products

The line I have been using and love is from a company called Farmaesthetics.  All of their products are 100% natural.  The website periodically has sales, but when they don’t, I shop Amazon and with my prime I get free delivery.  Here are the products I use, but they have many others as well.  The milky moisturizer is so clean and fresh smelling, I just love it!  All of these products require such a small amount they last forever!

Farmaesthetics Fine Herbal Cleanser

Farmaesthetics Nourishing Lavender Milk 8oz

Farmaesthetics Eyebright Makeup Remover & Treatment


I really don’t wear a lot of makeup.  I wear a small amount of foundation and touch of blush.  I have used Bare Esenctuals for years.  It is a natural, mineral based make up line.  I purchase mine at Macys when it’s on sale, but it is readily available.  I also recommend you look at the Jane Iredale line of natural products.

I am excited that personal beauty products seems to be an up and coming topic of discussion.  I feel that small changes such as these could have huge consequences on my health.  Seriously, if I can cut more chemicals out of my life, why wouldn’t I.  What have I got to lose?  I’m so glad I did and I will continue to look for other areas in my life that need an overhaul.

What about you?  What changes have you made to your daily personal care routines?  I’m always interested in learning about new product lines.  Please share!

Pillars of Success

Today is my one year anniversary of writing this blog.  One year into this public journey and I’ve continued to share weekly.  Thanks to all who are following along with me on my journey.  It helps to know someone’s out there reading and learning with me.  I’d love to hear from you about your journey, so please leave comments or feedback for me.

We’ve talked about some of the common misconceptions these past few weeks, as well as the lies we tell ourselves along the way.  Self preservation at its best, or maybe at its worst.  We always have to address the elephant in the room in order to grow, but now I’d like to get back to the positive side of this journey.  I’d like to share the foundational changes I’ve learned are necessary in order to be successful on our road to health.  These 5 pillars of success set the foundation upon which we will grow and maintain healthy living.

Clean Eating – Food

I think you know by now I am not about fad diets, elimination of food groups, or anything else that I don’t believe will be sustainable.  Counting calories or points is not something I want to do.  I try hard to eat clean and surely go through periods where I am more successful than others.  I am human after all and don’t strive to be perfect.  I face each day as a new day and let go of the mistakes made in the prior one.  I tell myself, it’s about balance – the right proteins, healthy fats and healthy carbohydrates.  I shoot to eat clean at least 80% of the time.

In order to hit this pillar I do spend some time menu planning each weekend.  The focus of this time is on my dinner meal as this can be the most challenging for me as it comes at the end of my often stressful day.  Breakfast and lunch for me are super simple for me to prepare.  Personally, I don’t prep my food, but know many people who do this and swear by it.  For me, I prefer fresh food daily.  I strive to cook simple, quick and healthy meals each week.   Thankfully, we live in the era of the internet and have access to thousands of quick recipes.  I’m a huge fan of soups, organic chicken and meatless meals.  I highly recommend this cookbook and website for ideas. The Wellness Mama Cookbook: 200 Easy-to-Prepare Recipes and Time-Saving Advice for the Busy Cook

Daily Movement – Exercise

This is the pillar most of us overthink.  This doesn’t have to be hours at the gym each day, or painful workouts.  Then it becomes unsustainable and we give up.  To make this attainable think simplicity.  What can you realistically do to make a change in your life?  I like to start each day with some type of movement.  It can be as simple as a 15 minute yoga flow, or as complicated as an hour run.  This all depends on my available time and where I am in my training cycle.  Right now I am recovering from three broken toes, but that doesn’t mean I get to lay around each day and give up all movement.  I’ve found ways to continue to exercise each day.  Again, there are thousands of workout options on the internet.  Youtube has so many free classes to choose from.  Just google what you are looking for and it is there.

My average week includes 6 days of workouts and 1 day of rest.  The 6 days include 5 days of running when I am in training for upcoming races.  The other day is an active recovery day, which means yoga or pilates class.  I do all workouts in my home and out on the road in my neighborhood.  I’ve done the gym, yoga studio and personal trainer route and while I loved them all, it just wasn’t sustainable for me.  I was basically rushing out the door every morning at 5 am to squeeze my workouts in before work.  Choosing to do these workouts at home has given me an extra hour in the morning to sip coffee, check email and write.  It also removed a layer of stress and rushing I just didn’t need.

If you want to keep it even simpler than that, all you really need to get started is 15 – 20 minutes of movement per day.   Think in terms of high intensity movements (not high impact) that work multiple muscle groups simultaneously.  In the following video clip, Danette May is doing 3 moves for 20 reps each.  She does 20 – 20- 20 for three rounds.  Try this simple routine and see how your heart rate goes up.  Couple this with walking at least three days a week and you are on the road to making huge gains.  Throw a pair of sneakers in your car and you will easily be able to carve out some time for a quick walk, even on your way home from work.

Sleep – Body Repair

This is the thing I struggle with the most.  I do not sleep well and never realized just how much this impacts my overall health.  Getting a good night sleep is a critical part of this journey and something I work on every day.  There are so many research studies that show just how detrimental it can be to not get a good night sleep, yet so many of us struggle to do so.  I’ve been doing better lately in this are and can feel the difference.

Each night I now stop using my computer at around 7 PM.  Unplugging and allowing myself to relax a bit before attempting to go to bed.  I have found that a sleep schedule has helped improve my sleeping patterns.  Whenever possible, I go up to bed at around the same time.  I read a bit in bed and as I become tired I go to sleep.  I’ve started using a diffuser on those hard to sleep nights.  I fill mine with water and organic lavender essential oil.   Finally, when I wake up, as long as I’ve had at least 6 hours of sleep, I get up.  I no longer lay there and stress myself out that I can’t fall back asleep.  This stress is totally not necessary.  Most days I am up by 4 AM and that’s just ok for me.  That is my body’s natural rhythm and time clock and it is all just fine.

Mindset – Positive Self Talk

I talked a lot about this during the summer as I trained for my half marathon.  You can’t underestimate the power of positivity.  This can be a struggle for many of us, myself included.  I’m working hard to be kind to myself and have found that it does help keep me motivated.  When I find myself heading down that negative road, I remind myself how far I’ve come.  This body I’ve been given has allowed me to do incredible things.  I need to care for it and part of that care includes developing my mindset around focusing on what I CAN do.

Declaring my why has been a big part of developing my mindset.  Using positive self talk and getting a vision of what I am trying to accomplish has helped me tremendously.  Also, thinking about the impact my negative self talk has not only on me, but on my daughter, has helped reign it in.

Please revisit my powerful blogs on this topic:

Unintended Consequences

Run like Shalane

Power of Mindset

Supplements – Only as Needed

I have written a lot about this topic.  I have personally tried many different supplements on this journey.  I’ve realized that you can’t REPLACE unhealthy eating with pills or powders, no matter how many you take.  I only take what I need and what I feel I can’t, or am not getting through my food choices.  For me right now what I need to supplement is Vitamin D3 (taken with K2 for absorption), Turmeric (inflammation), Protein (Only on days I feel it’s lacking.) and Greens (only on days I feel I need a little help getting in my vegetables.).

See my blogs on this topic:

Food Not Supplements

Fake News about Supplements

I hope you see simplicity running through all of my pillars.  Without simplicity, we truly are setting ourselves up for failure.  Always think longterm.  While a complicated change might seem easy in the short term, ask yourself – “Is this something I want to, or can do, for the rest of my life?”  If the answer is no, then it is likely not a sustainable change.

Help me celebrate my anniversary.  Share at least one thing you’ve enjoyed about reading my journey.  If it’s had an impact on your journey, I’d love to hear how.




The Lies We Tell Ourselves

How many times have you heard, or said, “I did everything but didn’t lose an ounce.”  Or, “I work out every single day and can’t lose weight.”  This is usually followed with, “I give up!“, or, “There must be something wrong with my body, my thyroid, my …..

These thoughts and words in most cases are really just part of the narrative we use to make up for the fact that we are losing our battle to reclaim our health.  It truly happens to us all at some point.  I’d venture to say if we really drill down, we would find the true root cause of why we are not losing weight, or improving our health.  I’d also venture to say the truth is buried deep down under all the lies we tell ourselves.

I personally have lived in this land of alternative reality for a long time.  Thinking I could eat anything I want and still be healthy.  Thinking I was so smart and knew better than any of those reports out there.  At one point in my life, I was paying a personal trainer to help me lose weight.  I went religiously to her home 2 times a week.  On top of that I was swimming at the gym 3 times a week.  Guess what?  I wasn’t losing any weight.  I remember being frustrated and telling her that I just don’t get it. I was eating healthy, working out and getting nowhere.  Well, if I really had been honest with myself, I would have known that you can’t drink 2 glasses of wine a night as you cook that healthy dinner and expect to lose weight.  In fact, when you research it you will see that the truth is, if you drink 1-2 glasses of wine a day you will definitely gain weight.

This week I thought I’d delve into some of my favorite alternative narratives that I’ve used to justify my lack of progress.

1) I work out every single day and I’m not losing an ounce, there must be something wrong with my metabolism (thyroid, insert your favorite reason here).

Truth: You Can’t Exercise a Bad Diet

Believe me I’ve tried to, but it just doesn’t work.  No matter how many miles I ran, swam or biked I wouldn’t lose an ounce if I continued to eat pounds of pasta, pizza and drink glasses of wine while cooking.

If you are exercising like crazy and getting nowhere, before you blame your body for failing you, you must be totally honest with yourself.  Let’s face the cold, harsh reality of this truth.

  1. The truth is, flat abs are made in the kitchen, and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.
  2. It’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake, even if you drink the diet coke!
  3. You might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. You’re not likely burning 600 calories in a yoga session, even hot yoga, no matter what your Fitbit says.
  4. You won’t have the energy to exercise if you’re not eating enough of the right foods that fuel the body.  This will impact your intensity levels and caloric burn.

2) I’m starving myself, following this diet to the letter, yet I’ve lost nothing.  

Truth: Eating too little could put your body in survival mode trying to hold on to as many calories as it can instead of burning at its usual rate, and your weight might plateau.

  1. Slashing calories and adding large amounts of exercise could cause an extreme caloric deficit that works against you.
  2. Not eating enough calories causes many metabolic changes.
  3. Your large caloric deficit might work for a short time, but eventually your body will go into survival mode and hold on to calories.
  4. Your body could slow down thyroid production.
  5. You could have a sense of low energy which could lead to lack of motivation.

3) I am eating totally healthy and can’t lose an ounce.

Truth: You may be eating healthy and still eating wrong.

This one is my favorite.  When my church followed the Daniel Fast for a month, I decided to extend my time eating Vegan.  I actually felt healthier than ever.  Well, soon thereafter I started gaining weight again.  What in the world am I doing wrong now?  I was eating way too much food thinking it was OK because it was so healthy.  Here are some common pitfalls of the healthy eating narrative:

  1. If some is good, more must be better, hence my heaping bowls of lentils!
  2. Portion size doesn’t matter since it’s healthy food. Portions matter in all foods end of story!
  3. Gluten free cookies are healthy cookies.  Umm, cookies are cookies people!
  4. I can eat unlimited bowls of fruit.  Fruit has lots of sugar albeit the healthier kind.
  5. No, you can’t drench your healthy food with oil, sauce cheese and butter.
  6. Watch your salad toppings.  A salad can have more calories than a Big Mac.

The list is endless, but these were the three big ones for me.  Living healthy is hard work and requires mindfulness.  Be wary of falling into these common pitfalls.  Personally, I find it helps to read and learn.  I’m always fact checking things I hear or read about.  It always sounds so easy, but anyone on this journey with me knows that’s the biggest false narrative out there.  It is work and requires effort, patience and perseverance.  No matter what I just keep on trying.  One day at a time and each day is a blank slate.

What were some of your favorite misconceptions?  Please share in the comments below.  I’d love to learn with you on this journey.













Fake News about Supplements

Last week we debunked some common misconceptions about healthy living.  This week, I’d like to delve into some common misconceptions about supplements.  Almost everyone I know, including myself, takes some type of supplement.  On this journey, I admit falling prey to some advertisements that claimed to have discovered the secret bullet of health.  Funny how these ads always include a free sample (shipping cost only), money back guarantee and subscription for endless shipments of future bottles.  Can I also admit to never renewing these subscriptions because the claims were false and I rarely saw any difference in my health.

Supplements are not regulated in this country, so it’s very easy for these marketers to make these lofty claims about health benefits.  Many people know they don’t live a healthy lifestyle and fall victim to the claims that they can fix that simply by taking a few pills.  Think of all the commercials you’ve heard, or ads you seen about this.  I’m not a good vegetable and fruit eater, though I’ve made tremendous improvements in this area.  Anytime I used to see those “vegetables in a pill or powder”, I thought I found my solution.  What I didn’t think about at that time was what happens to all the nutrients when the pill or powder goes through processing.

We have to be educated consumers on this journey because everywhere we turn we encounter somebody selling us something.  The number of life coaches out there is quite honestly scary.  There are so many companies who are using pyramid marketing schemes and empowering average people, not college educated in nutrition or doctors, to sell products to their friends, family and us.  Most of these companies have extensive supplement lines to sell and before you know it you’ve spent hundreds of dollars.  Please spend time researching anything you decide to buy and put into your body.  Read sites other than those of the coaches selling the stuff, or the manufacturer.  Dig deep to uncover the truths of any product and learn more about its true benefit, or risks to your health.

Here are 5 common myths about nutritional supplements*:

1. Myth: Supplements can help prevent or manage conditions like diabetes or heart disease.

Fact: Supplements aren’t intended to treat any specific health issue.

Nutritional supplements are NOT medication.  They can fill in nutritional gaps in a well-rounded diet nothing more.  There are some daily nutritional needs that are hard to meet through eating food alone.  Vitamin D is one example.  My doctor told me that it is virtually impossible for most humans to get enough Vitamin D through diet and exposure to sun alone.  Therefore, I do take a daily Vitamin D supplement, coupled with Vitamin K to aid its absorption.   Proper levels of vitamins in your body can help you feel better, but they are not a replacement for medical monitoring and treatments.  Proper monitoring of levels through lab work and blood tests could identify your nutritional gaps and needs for supplementation.

Takeaway: Supplements can be one piece of the puzzle in helping us prevent illness, although exercising and eating right are both more crucial.

2. Myth: Supplements can make up for your diet’s flaws.

Fact: You still need a well-rounded diet.

Supplements can’t replace a healthy diet.  People like me try to do this all the time.  I am not a great vegetable eater, so getting my daily allotment is a struggle.  Taking pills and powder to ease my worry seemed like a good decision.  However, when you rely on supplements instead of food you could actually be putting yourself at risk for other harmful effects.  For example, improper dosage of vitamins can increase their levels in your body.  This increase could cause side effects such as stroke or heart disease.  Many of these excess nutrients are stored within your body and not excreted.  They can build to and become toxic.

Additionally, most people also don’t take their supplements properly.  Most supplements are to be taken with food.  When you take a supplement, your stomach acids have to do all the work to dissolve the pill and send nutrients back out to the various body parts. When you take supplements with food, the nutrients in the pill bond with the food and you get the best delivery and absorption.  Skip the food and there’s a good chance your body will simply excrete most, if not all of the nutrients.

Take away:  Supplements can’t supply all the benefits of healthy eating.  Researchers have found about a million phytonutrients that you simply can’t get in a supplement, they are however available in antioxidant rich foods.

3. Myth: The best supplements are those labeled all natural. 

Fact: The only part of the label that matters is the nutrition facts.

Like other food sellers, supplement manufacturers are eager to capitalize on heightened consumer interest in natural foods.  In most instances, benefits to the consumer does not warrant the extra cost.    I shop on Amazon for most of the supplements I do take.  I find organic versions of smaller brands for far less.  When I started paying attention to the nutrition content I found it to be the same, if not superior.  Take the time to read the labels!

Takeaway:  What you should pay attention to is the nutrition information panel on the label.

4. Myth: When you hear a nutrient has new proven health benefits, it’s time to stock up.

Fact: The supplement may not be right — or safe — for you.

I wish all these proven health benefits came with the warning – be careful. Some supplements don’t interact well with others and may actually cause more harm than good.  It’s important to speak with a certified nutritionist and/or your doctor about the combinations of supplements you are taking, or plan to take.  Again, many could have unintended consequences on your body.

Takeaway:  Talk to your doctor or a dietitian to find out if it’s worth it, especially if you have a medical condition that could be compromised by large doses of certain nutrients.

5. Myth: Multiple single-source supplements are better than multivitamins.

Fact: For healthy adults, a multivitamin is sufficient (with some exceptions).

Takeaway:  Multivitamins are sufficient with the following exceptions – calcium, magnesium, vitamin D and omega-3. 

*Based on the article, 5 Myths About Nutritional Supplements by Debra Witt

Quick & Healthy Lunch Recipe:

Apple Fennel Chicken Waldorf Salad

  • 1 organic granny smith apple chopped
  • 1/2 c chopped organic fennel bulb
  • 1 head romaine lettuce chopped (or butter lettuce)
  • 4-6 oz chopped grilled chicken breast
  • 1/4 c feta cheese (if dairy tolerant)
  • 1/4 c chopped walnuts

Salad Dressing

  • 2 tbs full fat organic greek yogurt
  • 1 tbs organic dijon mustard
  • 2 tbs olive oil
  • 2 tbs red wine vinegar (I used fig condiment vinegar this week)

Mix all ingredients in large bowl.  Top with salad dressing.  Great lunch that I ate every day this week!  The dressing reminded me of a creamy Russian dressing.  Bold so go easy on it. I put it on the salad and tossed.

For the chicken, I grilled on my Optigrill three breasts for the week.  I chopped the fennel ahead and stored as well.  I guess you could make the dressing in a larger batch as well, but I like my dressing fresh.  My salad was easy to assemble all week.  One day this week I subbed the lettuce for spinach and the apple for red grapes.  The dressing on that day was organic lemon juice and olive oil.  Equally as good.

For Valentine’s Day, please share my blog with one person you love.






Fact vs Fiction

I’ve talked a lot on this blog about the impact of marketing on those looking to either lose weight, or live a healthier lifestyle.  It’s truly confusing when you are bombarded daily with these ads and miracle claims.  Remember my test, if it’s a “quick” fix it’s totally bogus.  Reclaiming one’s health can’t truly be a “quick” fix.  If it were, all these marketing folks preying upon us would be out of business.

Reclaiming one’s health is a life journey and requires work.  It also requires us to be educated consumers.  I wanted to share some common marketing myths and facts.  These are habits I have adopted for over a year and they have been proven through research to have positive impacts on the body.

The bottom line is you need to read and learn.  Be a critical consumer, especially when it comes to your health.

Marketing Lie: “Gluten-Free Bread is Healthier than Bread Made from Wheat”
If you’ve already given up traditional grain-based foods, you’ve made a wise decision!
But if you replaced these foods with their commercial gluten-free counterparts, reconsider.  You see, most gluten-free breads, cereals, pastas, crackers and cookies use ingredients that are not much better (and in some cases, worse) than those made with wheat!

Like any processed junk food, these products usually contain chemical preservatives, soy protein, dough conditioners, industrial seed oils, corn and rice syrup… and often, GMOs.
And that’s not all, because…The Ingredients in Most Gluten-Free Products Will Also Send Your Blood Sugar Soaring!In place of wheat flour, most gluten-free products – and many online recipes for that matter – use flours with glycemic values that are off the charts, including:

Corn Starch
Rice Flour
Potato Starch
Tapioca Starch
Sorghum flour

Here’s what Dr. William Davis, author of Wheat Belly, has to say about these unhealthy alternatives…“These powdered starches are among the few foods that increase blood sugar higher than even whole wheat. It means these foods trigger weight gain in the abdomen, increased blood sugars, insulin resistance, diabetes, cataracts, and arthritis. They are NOT healthy replacements for wheat.”                                                                  (Nutrition Watchdog)

Marketing FACT:”Drinking lemon juice elixir  each morning has strong health benefits.”

Drinking a lemon juice elixir each morning, as soon as you wake up and before you put anything else in your stomach, is an excellent way to start your day. It stimulates digestion, expels toxins from the liver and supports your digestive enzymes for a busy day ahead.

Once again, the ingredient requirements are strict: your water should preferably be spring water from glass bottles, but if this isn’t available then filtered water will do. This ensures the base for your tonic isn’t introducing new toxins into your body as you drink it — that would be a bit counterproductive. Next, as above, your apple cider vinegar should be raw, organic and unfiltered. When apple cider vinegar is filtered, the health-giving SCOBY or “mother” (an accumulation of beneficial bacteria and yeast that turns the apples into vinegar) is removed, and we definitely don’t want that.

Finally, the lemon should be organic, to ensure its skin isn’t riddled with nasty pesticides and other harmful chemicals.

These health tonics work best if you keep at it — make sure you drink them as directed for at least a week to begin experiencing the myriad of health benefits they offer.                  (Liivi Hess)

My Lemon Elixir Recipe

  • 4 oz organic coconut water
  • 4 oz filtered spring water (I have home delivery service)
  • 1 tbs BRAGGS Organic Vinegar
  • 1 tbs Santa Maria Organic Lemon Juice
  • Dash of cayenne pepper

On days when I am doing an Intermittent Fast protocol, I omit the coconut water and do 8 oz of filtered water.

Marketing Myth:Low Fat Diets help you lose weight.

Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We’re fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we’re passing these habits to our kids.

FACT:Fats are not to be feared – they’re to be embraced.

They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the ‘strength’ hormone, for example, is the direct result of cholesterol and dietary fat intake. That’s right: “Cholesterol” isn’t a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.

People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not… it will worry you to death if it doesn’t kill you first!                                                  (5 Steps To Looking 10 Years Younger By Steve & Becky Holman)

Marketing FACT: Avoid chronic dehydration to look younger.

Water isn’t just “good for you” — water burns fat. Water suppresses hunger. Water renews your skin. Just drinking 12 ounces of pure water every day can take a few years off your face in a matter of weeks. You’ll also drop fat, have more energy, and save your kidneys and liver from chronic overwork.

When your kidneys are taxed from too little water, your liver has to take over. Now, get this: Your liver is your number one fat-burning organ. Do you REALLY want it processing liquids and toxins rather than BURNING FAT? No way, right? Well, grab a glass of water, and watch the mirror. Within a few weeks, the change to your face and body will be noticeable.                                                                                                                                                         (5 Steps To Looking 10 Years Younger By Steve & Becky Holman)

Be careful of amounts you consume.  I just read a program that required drinking one gallon of water per day.  There is such a thing as too much water and it can have negative effects on your body.  The best rule of thumb I’ve heard is aim for 1/2 your body weight in ounces.  Water is a struggle for me.  I shoot for 5 – 17 ounce bottles per day.  I use a Swell bottle to carry my filtered water with me and refill it during the day.  It is stainless steel lined and insulated.  I got mine on Amazon.  Great investment.

MIRA Double Walled Stainless Steel Cola Shape Water Bottle, 17-Ounce – Mandala 

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