February 2015 archive

Staying ‘On Plan’

With a large family and always a reason for celebration, I totally understand how hard it can be to stay on plan and how many opportunities there are to go off plan.  The longer healthy eating has been a lifestyle, the easier and more natural it is just to continue on with and enjoy your way of eating.

Our family is full of ‘foodies’. We enjoy food and create some amazing things.  I don’t always have to cook some totally different meal for myself, often times I just tweak what I am making for them. Maybe I leave the beans out of my chili, or have an extra serving of vegetables instead of mashed potatoes. It does not need to be complicated!

Today we were celebrating a birthday with our homemade Focaccia, goat cheese, pesto, tomato and pink salt.  We cooked up some chicken for some protein. I had a ‘Greek Salad’ recipe I wanted to make, so today, that is what I had instead! I felt like I must be cheating or treating or something, it was so good!

“Staying On Track” Tip:

When everyone else is having something you love, make yourself a delicious recipe, full of bold flavors that will surely satisfy you.

If I was left eating sautéed chicken breast and a boring, everyday salad, I would have been fine, but may have been eating it at my very own pity party. No deprivation whatsoever with this meal!! I actually felt sorry for them, mine was amazing!!

Salad consisted of:

  • Chopped Romaine Lettuce
  • Grape Tomato
  • Sliced Onion
  • Kalamata Olives
  • Feta Cheese
  • Cucumbers
  • Goat Cheese with Pesto
  • Sautéed Chicken Breast
  • Crumbled Turkey Pepperoni ‘Chips’

Served with the most amazing dressing ever! You have GOT to make it. It is aptly named: Greek Dressing So Good You Could Drink It Straight. No joke, it is an appropriate name, trust me!!!

  • 1 cup olive oil
  • 1 cup red wine vinegar
  • 2 1/2 tsps. garlic powder
  • 2 1/2 tsps. dried oregano
  • 2 1/2 tsps. dried basil
  • 2 tsps. pepper
  • 2 tsps. salt
  • 2 tsps. onion powder
  • 2 tsps. Dijon-style mustard
Mix together and shake well. Store at room temperature tightly covered.


Healthy Chocolate “Ganache”

Here is my ‘go-to’ healthy, low carb, dessert! I use this for ‘frosting’ on low carb little cakes. I fill little containers or cups to have a handy little something sweet and chocolate after a meal.

I am awful at recipes, as I make most things by taste, but you can get a ballpark idea of the amounts from the video. Just go by how YOU want it to taste. Enjoy!



Just Stay Off the Scale

If you know me at all, you know I despise the scale and what we let it do to us. I have long struggled with the number on the scale and have finally gotten victory over it . . . for the most part.

In this video I share a recent experience in the hope that YOU also see how ridiculous we are to allow it any power over us.  Ditching the scale is one of the biggest ‘soap boxes’ of mine. My offer holds, I will come and get your scale if you want. ;-)

Protein: What Proper Amounts Look Like

In this video I discuss various ways to get your optimal levels of protein in.  From my research, I believe that a safe and rough guideline for ‘most’ people is 40 grams of protein per meal, times three. (3) So, three meals at 40 grams each, minimum for ‘most’ people. These recommendations can vary, depending on goals and other factors, please simply see these as guidelines. Feel free to research for yourself. Never take mine or someone’s opinion as fact. I prefer to gather the information and make a prayerful decision about what is ideal for me, I suggest you do the same.

I wanted to make clear a few things from the video. When discussing ‘breakfast’, I mentioned how much bacon or sausage you would have to eat to equal your 40 grams if you were going to have three eggs and a breakfast meat.

You would need approx. 14 slices of bacon in addition to the eggs, and approx. 9 sausage links. I am sure you would agree this would be a tremendous amount of food to eat and because bacon and sausage are so high in fat, you would likely be eating extra calories and be TOO full to reach your optimal protein level. I still enjoy bacon and sausage, but along with leaner proteins, to not only keep the calories down, but to also not stuff my belly to overflowing!

Adding upwards of 3/4 cup of liquid egg whites to your three scrambled eggs would be a great way to hit proper protein levels for breakfast.

One thing I failed to mention or demonstrate is tuna or canned salmon are VERY good and inexpensive proteins. Very high in protein and very nutritious.

On protein powder, like I said, 100% Whey Isolate protein powder is a very good choice, one with 0-2 carbs per serving, no added ingredients. You can research the types of processing to help you decide what you are comfortable using.  You could also add a tablespoon or two of coconut oil to the protein shake to help fill you up longer if you find they don’t satiate you. They are easily digested and I find myself hungry before I would like, so I usually have a half shake with a meal lower in protein.


A shortcut to remember is that most meats and fish have ‘about’ 6-7 grams of protein per ounce. If you know you need about 40 grams, just take 6 grams times, say, 7 ounces and you have 42 grams! (my math is correct, right?)

Most cheeses are about 7 grams per ounce.

Remember, you do not have to eat just one protein source to reach your 40 grams. Just a few of many options.

1/2 cup cottage cheese (15 grams) and 4 oz. Ground beef patty (28 grams)

3 eggs (18 grams) and 4 oz. Ham (24 grams)

3 eggs(18 grams) and 3/4 cup egg whites ( 21 grams)

Use google or My Fitness Pal to find out the grams per ounce of your protein of choice to figure out how much you need to eat to nourish your lean body mass!!

For further study on optimal amounts of protein, please see the work and research of Dr. Layne Norton, Dr. Donald Layman, Dr. Stephen Phinney and Dr. Jeff Volek.