Author: Brenda Sue

Be Successful at Weight Loss with Continuity

Photo by Leah Kelley from Pexels

The “Magic”

“Continuity” is sometimes defined as “the unbroken or consistent existence of, or operation of something over a period of time” or “the maintenance of continuous action and self consistent detail…”¹ and it is so important that huge studies in sociology have been conducted to determine it’s power in changing not only specific people groups but the course of the history of humankind. How much more power does it have to change the individual?

Years ago I had the opportunity to see this in action on a small scale when I was at work. I usually worked with a man who was pretty slack with the rules. Even though, at first glance, that seemed to create a low stress environment, I discovered different when he was unable to report for duty one day. In his absence, not one but three separate supervisors covered for him. These employees were known for their attention to detail, their strict adherence to the rules. As I entered the workplace, I noticed a completely different atmosphere. There was no drama. There was no confusion. There was no variance. Everyone present knew that in this situation, their only option was to just do their job the way that they were trained. The smoothness of that day was astounding! Everything worked the way it was intended to work. When unique situations presented there was no chaos because guess what? We just went “by the book”. I quickly learned the concept of “continuity”. The outcome was efficient productivity.

This is a key to successful weight/wellness management. Quite often we make a valiant effort to lose weight or work out or improve our sleep…for a while. We “try” every day not knowing exactly how long we can endure. After an enthusiastic start, we slowly lose momentum and when hard things present themselves in our lives, we use those dark times as an excuse to ditch our health initiatives. The changes that were wrought begin to lose their hold and the scale begins to go up or we skip a workout altogether or just forego our sleep initiative and pretty soon, not only have we lost our progress, we have moved in the opposite direction. The variance produces confusion and chaos and we become emotional and dramatic and spin out of control. When we commit to “the rules” with little or no room for variance, we automatically know exactly what we are supposed to do and if a question arises, we pursue the correct answer. We don’t look for excuses to vary from our program. How avidly we pursue continuity is an accurate indication of our sincerity and devotion to our health initiative. Are we really intending to change or are we merely going through the motions, getting through from day to day, working our plan at a very low level and never attaining any goals? If we desire a different life or body or mindset we must do the things required to get those things.

We have all known the individual who was unhappy with his/her life but was unwilling to make the changes necessary to be happy. I was one of those people. I had been beyond unhappy for so many years that I almost didn’t remember being happy. I talked about it, a lot. One day a well- meaning woman looked me in the eye and said, “Brenda, nobody can do anything about that except you.” It was like ice water thrown on me. In one moment, I realized that all the talking in the world would not fix my life. I had to take action. I made a post on social media about wide-sweeping changes coming in my life and set out to do just that. I had not been playing by the rules. A well known definition of insanity is doing the same thing repeatedly and expecting different results. (Albert Einstein) I had been doing just that. The rules dictate that if we want change, we must change and the reality is that it must be a continual change for ongoing change in our lives. I am the happiest that I have ever been after making such drastic changes that my former life is not identifiable anywhere in the life that I have now. Within three months of that  post, my former life was dissolved and I continue to re-enforce this new life daily with the activities necessary to fuel it’s existence. I must be proactive in my ongoing creation of this life. A large focus in my life now is physical strength because it has far reaching positive influences across the board. This strength defines me now. I’m known for it and I follow those rules, working out, pursuing rest and eating healthy. Continuity, or the lack of it, is the key to contentment or chaos. It creates the goal that it moves towards and without it our lives stagnate into pools of depression and inefficiency with our hopes and dreams broken on the rocky shores of the sea of confusion brought on by having no clearly defined plan to see them come to life. I wish that I had made these changes before I did. I challenge you to make a plan to live your best life, now. Without adherence to continuity, your stress and ghrelin levels will soar. Ghrelin is your hunger hormone and excessive amounts will make you ravenous and can cause you to veer off-course from your goal.

The first step to a fulfilled life is to set goals that will give you satisfaction. Again, make those goals attainable. If they are attainable you can easily design a clear course of action to get there. Make your statement of your goals detailed. These details will be some of steps you need to take to get to your ultimate goal. If you want to lose X number of pounds, a detail could be to lose 5% of your body weight which will give you great improvements in your health. Read David’s article, How Incremental 5% Weight Losses Benefit You for information about how this goal can make a lot of difference!

Once you have set your goals, commit. There will be schedule changes. There will be upheavals. There will be every demon in hell trying to prevent your success. Press on. Don’t stop. See it through. Keep seeing it through and do it again. Never stop. That’s how you make sweeping life changes. One commitment to Continuity at a time.

Elite Sports Born Tough Workout Pants Review

Workout Jogger Pants & Leggings

Born Tough Women Contoured Tracksuit Bottom Black


I have looked for good workout pants for years and paid way too much for many of them. I have bought a lot of the top brands and while they were pretty or professional looking, none have performed like these.

The sizing is true. I ordered a medium which is my regular size, and the fit is perfect. I am 5″6′ tall and there is a little extra length that scrunches close to the leg, so they will be long enough if you are taller than me. If you are not as tall as I am, you will still have a good fit because the high-quality fabric that Elite used to make these pants lays close to the skin. The SWIFT fabric is 92% cotton and 8% spandex and has incredible stretch and structural support. They are contoured to fit close to the body which is perfect for all athletes. The accentuated seams make the pants more flexible and tough, so they perform well in the squat. We all know that if pants stand up to the squat, they will stand up to anything!

I particularly like the drawstring waist that helps give you a smoother waistline and also keeps your pants secure in the squat. You don’t have to worry about southern exposure when you go deep when you’re wearing these pants. The inset panel at the waist also smooths your front view. The contoured panels in the legs allow for the muscular build of athletes. Your quads will be cozy in these pants. While they have great stretch, as witnessed by their performance in the squat, they also have good support due to the high quality fabric. I believe that this quality of comfortable, functional support is made possible by the high percentage of cotton in the fabric. While cotton does stretch, it stretches much less than those trendy pants that are mostly spandex.

You can order the pants at . At only $39.99, they are a true bargain. You can even choose to pay for them in four $10.00 interest-free payments! Now where else can you buy workout pants like that? I have paid much more for well-known brands of workout pants that I have either thrown away or are simply taking up space in a drawer. I tend to wear my favorite pair of pants over and over because they make me feel good in my workout. As of today, I have a new favorite.

Elite Sports Born Tough Women’s Fitness Wear

New Discovery!

Here at David’s Way we are always looking for products to encourage ourselves and you, our readers, along the road to ultimate health and fitness. We have recently become aware of  Elite Sports Born Tough line of workout clothes for women. I have found very few brands of workout clothes that I feel my best in when I’m under the iron. The Born Tough brand is designed for all athletes, regardless of your workout. If you’re just starting on your road to fitness, they have designed their apparel with you in mind as well.

First Glance

While I have not worn these clothes yet, I will in the near future and I will report my findings in an unbiased, honest review. I do notice some things even now that I like. The price is great! Let’s face it, regardless of how much you like something, if it’s priced so high that it’s a sacrifice to buy, then it automatically loses some of it’s appeal. This High Altitude Sheer Tank Top is only $24.99. I like the way that it fits in the back yet drapes softly over the upper abdomen, all the while keeping a trim silhouette.

Bottoms Up!

I like the structure of these Contoured Tracksuit Bottoms. Note the inset panel at the top of the waistband. I have some workout pants now that has that feature and it makes for a nice trim line there at your waist. They have a deep pocket on the hip that appears deep enough for your phone. I believe it curves over the largest part of the quadriceps which would keep your phone from falling out. The structured line underneath the glutes will most likely give you a little lift and a feminine curve in silhouette. Overall I really like the sleek fit, it’s exactly what I need under the iron or walking my dog. Sleek pants move with me with no distraction.

Form and Function

This is the Contoured Tracksuit Hoodie. The beautiful sleek lines coupled with the ample sleeve for ease of movement and those warm front pockets are just the bomb. I just might have to give this a trial run!

As soon as I get my pieces of these promising workout clothes, I will put them to the test in a hard workout  and report my findings. You just might think that I look my best yet!



Plans or Resolutions?

Photo by Tim Mossholder on Unsplash

New Year’s Resolutions are deceptive and usually ineffective. Merely making a statement will not accomplish a goal. You have to plan and put that plan into action. I can remember making New Year’s Resolutions before I was old enough to know better. There is a sense that you have accomplished the resolution when you make it that can actually prevent positive action. Once that statement is made strongly in the affirmative, we feel like we’ve made up our mind and that in itself will get us to our goal. I remember working at a major weight loss company when people would join, buy all kinds of products and come back the next week angry because they had not lost weight. When I asked them what they had been doing, it became painfully clear that they had not been on plan. They would answer that they bought X number of dollars worth of products and they still didn’t lose weight. The answer was obvious. I had to tell them that they had to work the plan.

Photo by Aphiwat chuangchoem from Pexels

First Thing

Sometimes the trouble begins the moment we wake up. As the day’s responsibilities press in on us, we jump out of bed and GO! Watching the clock as we listen to the sounds all around, sometimes bad news on T.V., sometimes family members being needy, we feel an urgency to just get on with the day. This can be a critical time if proper planning has not made breakfast automatic. Know what you will eat for breakfast. Have it either ready the night before or have all of the ingredients readily accessible, laid our with the cookware and dishes that you need. That way you just walk into your kitchen and cook, or if your breakfast is ready, grab it and go. There, one landmine successfully navigated due to planning.

Danger Zone!

Photo by Zach Miles on Unsplash

If we have thought of weight management as a task to be accomplished rather than a lifestyle, when the junk food at work begins to show up, we think, “Oh well, just this time won’t hurt anything. I’ll start my “diet” tomorrow and dig in. Seeing eating healthy as a temporary state of deprivation encourages binge eating as an act of defiance. A resolution to lose weight is fine but only if you realize that it will only happen as a result of a change that will encompass the rest of your life. There has to be a turning point for weight loss to be permanent otherwise junk food will always hold a special allure. Go into these dangerous situations armed with the knowledge that those pastries will never get you what you want in life. When you see foods that are not a part of your healthy lifestyle as something that you just don’t eat, they will be just that. Instead of walking into your workplace simply trying to avoid all of the sugar-laden garbage, be pro-active and have your healthy foods with you. I pack a huge backpack with nuts, seeds, whole-milk Greek yogurt,  meats, eggs, apples and sweet potatoes. There is always something to eat and I seldom allow myself to get hungry, so when the junk food shows up, I’m already full of the good stuff that builds my body and I’m not tempted. Pack the snacks!

Photo by andrea-piacquadio from Pexels

Midday Madness

Years ago before I discovered David’s Way, I went to my doctor pretty often. He had an office staff that took very long lunches. He would be in his office and the staff would open the office after lunch and let patients in while the doctor was getting ready to see them. Over time, it got to where the ladies opened the door to let us in later and later. One day I noticed that the office staff was laughing loudly and just acting outright inappropriate for their position. In a moment, I realized that those women were quite inebriated. As it turns out, they were taking longer and longer lunches in restaurants that served wine and they were getting drunk every day at lunch. They also gained a LOT of weight during this time. If you find yourself getting caught in the eating lunch out every day trap, just say “NO!”. Carry your lunch to work and avoid the social outings during lunchtime. You can make a good lunch in minutes with some forethought. I buy canned red beans and when it’s time to go to work, I brown some lean ground beef, add sugar-free catsup and the beef to a half can of red beans and in less time than it takes to go to the drive-thru, I have lunch. Carrying your lunch will save you tons of cash too. Lunch with wine is quite expensive. Those ladies all got fired so they wound up morbidly obese and without an income or decent reference for another job so their lunches were even more costly. I also make a vegetable- beef soup that packs nicely. Many days I carry tuna or salmon salad which gives me mega protein because I add in two eggs along with the tuna. I always carry a protein shake. With just a little planning you can come up with lunches that are nutritious, portable and cheap but…you must PLAN.

Photo by Andrea Piacquadio from Pexels

Afternoon Munchies

Unless we come to think of weight management as our routine, we will almost never be satiated throughout the afternoon because we tend to skip breakfast, saving those calories for “something that we want”. In the afternoon, energy drops and a quick sugar-laden snack can look very appealing. Avoid that trap with your handy stash of healthy foods and stop eating even those healthy foods if you have eaten all of the calories allotted to you that day. Sunflower and pumpkin seeds see me through many days at work. They are filling, nutritious and readily available. I usually add some of my allotment to yogurt and that makes a powerful bowl of highly nutritious food that will keep you going until you can get home. Apples are a natural energizer so add a couple of cheese sticks  to the apple or have a protein drink with a cup of coffee to keep your spirits and your energy high. Just make sure that your protein drink has no added sugars.

Photo by Storiès on Unsplash

Dinner Disaster

After a long day, it’s easy to think that you deserve a good meal. You do, but don’t fall into the pasta and wine trap! I have had many conversations with people who ate well throughout the day, only to blow it all at night. Pasta dishes are quick, cheap and easy and delicious. All too often they are paired with wine and then comes dessert. With your senses dulled and your appetite whetted by alcohol, moderation is pushed aside for instant gratification. Night after night of these dinners will take you to a place that you don’t want to go, morbid obesity. Again, plan your meals. Plan for success. Make menus for the week and shop for ingredients that are nutritious and quick and easy to fix. A hamburger steak, baked potato and green vegetable is an easy meal to prepare in a flash. If you like your sirloin or strip steak cooked medium, you can do that on your stovetop in as little as 15 minutes. While your steak is cooking, put the potato in the microwave and get that salad ready. BAM! Dinner. Frozen chicken tenderloins will cook in about 15-20 minutes in a seasoned cast iron skillet with a tight lid. Season them with the flavor palate that you like. Avoid alcohol. It will make you gain weight by adding empty calories and impairing your judgement. If you really want dessert, look at our menu and find a recipe. Here is our recipe for Sugar-Free Red Velvet Cake. As David said yesterday, there’s plenty of good sugar-free desserts nowadays. Try different ones until you find one that  you like.

Photo by from Pexels

Safely Home

After dinner many people want to eat in front of the television. If you enjoy eating while you watch your favorite sitcom, then save some calories. PLAN your snacks. Celery can be a substitute for chips if you are serious about getting healthy. It’s crunchy and can be made either sweet or savory. Add peanut butter or reconstituted peanut butter powder or serve it with salsa. A piece of fruit, sliced into bites can go a long way and give you a sweet tooth fix. A weighed serving of your favorite nuts and a cup of full-fat Greek yogurt will spike your nutrition and fill you up. By planning your meals and snacks and avoiding empty calories, you can have enough good food to eat from the time you get up until you go to bed and never feel deprived.

My daddy says, “Plan Your Work and Work Your Plan.” It has guided him through some dark times. When you’re struggling with the  hard things in life, a plan will keep you sane and just might get you healthy. You have nothing to lose except the fat and everything to gain by trying. Give it a try and see what happens. I’ll bet you like it.

90 Second Low Carb Bread

The slice on the right has been made into cinnamon toast with Swerve Granulated, Cinnamon and butter. If you make cinnamon toast, adjust the nutritional information.

Nutritional Info

Serves 1

Calories 292

Net Carbs 2.7 grams

Protein 10.8 grams


1 Tablespoon butter or coconut oil (liquid or solid)

3 Tablespoons almond flour

1 egg

1/2 teaspoon double acting baking powder


Melt butter in a microwave safe ramekin and add flour, egg and baking powder. Beat with a fork until completely mixed.

Microwave for about 90 seconds, until firm. Loosen with a knife and flip over a plate to release. Slice in half then toast.

You may bake them in a conventional oven instead for 10-12 minutes or until cooked through.

Party Gingery Shrimp Salad

Nutritional Info

Serving Size  2 Tablespoons

Calories 40

Protein 4 grams

Carbs 0

Fat 2.4 grams

Sat. Fat .2 grams


2 t. Dark sesame oil divided

8 oz. Peeled, deveined medium shrimp

2 t. Minced, peeled ginger

1/8 t. salt

2 T. Sugar-free mayonnaise

1 t. Sriracha sauce

1/2 cup chopped fresh chives

Heat skillet to medium high, add 1 1/2 t. Oil and swirl. Add shrimp and saute 2 minutes. Add ginger and salt and saute 2 more minutes or until done. Combine mayo, Sriraca, 1/2 t. Oil, and shrimp and serve in shot glasses, about 2 Tablespoons per serving. 😋

Savory Party Chicken Taquitos

Image by ALFONSO CHARLES from Pixabay


Nutritional Information
 Serves 4

Calories 262

Net Carbs 28 grams

Protein 15 grams


1 10 oz. can chunk white chicken breast in water, drained and flaked

1/2 cup salsa plus extra for dip

1/3 cup shredded Cheddar cheese

1 Tablespoon dry taco seasoning mix

8 (6-inch) yellow corn tortillas

 Sour Cream, as dip, optional (Add to Nutritional Information)


Preheat oven to 375

Mix the chicken and salsa, cover and refrigerate for 15 minutes.

Remove from refrigerator, drain and add the cheese and taco seasoning.

This is your filling, set aside.

Spray baking sheet with nonstick spray and set aside.

Dampen 2 paper towels and put tortillas between them.

Microwave about 1 minute, until tortillas are warm and pliable.

Place a tortilla on a clean , dry surface, (keeping the rest in the moist paper towels) and spoon about 2 heaping tablespoons filling onto the tortilla and roll. Secure with toothpicks and place seam side down.

Bake until crispy, about 14-16 minutes.

Allow to cool for 5 minutes. Serve with sour cream and salsa.




What to Eat to Get Over Your Holiday Binge

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I saw this headline in a local newspaper yesterday and seriously laughed out loud. This has got to be one of the most ridiculous headlines that I have ever seen.

The problem with this headline is that it buys into and perpetuates the gimmick mentality in health, wellness and weight management. There are no magical solutions to a season of overindulgence. We never promote a quick fix. The only way to “get over” a binge is to stop doing it. When you want to change your life from revolving around sugar and salt and into healthy eating, you do just that. Begin at the beginning, right now. Whatever came before this moment is irrelevant. Use our Calorie Counter Pro to determine your caloric needs and fill those calories with good, healthy, whole foods. There are no special foods for this simple program. It’s the way that humans have eaten since the beginning of time, until the advent of fast food and way too many over-priced fancy chain restaurants that serve little more than glorified frozen dinners. Have you ever noticed the peculiar uniformity of many pasta dinners and comfort food entrees in these restaurants? It’s because so many of them actually use pre-cooked, frozen food and serve it as a freshly prepared dinner. Is the equivalent of left-overs worth your health?

This particular article in the newspaper was talking about eggs. Well, duh. Yes, eggs are a good, healthy, whole food. Simply eating a meal of eggs after stuffing yourself for months on end is not going to change anything for you. Now, if you continue the trend of eating this type of food, it will make a difference. Change is not the result of one big act or behaviour. Change is the result of multiple smaller changes over a long period of time. David has a saying, “Trust the process.”. Unless we do exactly that, tweaking our program and working it religiously day in and day out, we will never see victory.

Our bodies are designed to maintain homeostasis, a tendency to seek stability between the systems in our body. Because we are constantly seeking stability, we resist sudden change. We have many biochemical processes that are supposed to do just that. Any sudden change can be dangerous for us so when we seek to make fast changes in our bodies, we are working against nature. Our health is maintained by stability. Knowing this, you can see how fad diets and gimmicks can and frequently do damage our health. They stress every system which causes adrenaline production. Adrenaline is in the cortisol circuit and cortisol is associated with belly fat. Is there any wonder that all those years of “Lose Weight Fast!” gimmicks have left you in the worst shape of your life?

The reason that people seek those fast-loss gimmicks is that they just “want to get it over with”. Guess what. If you are going to win in this weight management battle, it is never “over”. This is not something that you do like a performance or a set of exercises or activities that you check off of a numbered list. This is your life from now on. You have to refocus yourself to appreciate the wonderful feeling that succeeding at your health goals brings instead of the joy of a doughnut. Will that doughnut sustain your health, energy and mental acuity as you age? A healthy body will. The choice is all yours. There are ways to steer away from the instant gratification of the doughnut:

1-Know what you really want. Decide how to accomplish your goal and why you want it. Had you rather have the doughnut be healthy and able to rock that bikini?

2-Identify possible obstacles. If Sally is always sabotaging you, ditch Sally. If you can’t resist the Blizzard at Dairy Queen, don’t drive by the building. Go around the block.

3-Have a strong support network. We’re open 24/7 at no charge to you. We answer all comments and questions. Associate with like-minded people rather than those who don’t support your health initiative.

4-Set clear goals. Instead of saying, “I’m going to try to do better.” say, “I’m changing my life to be healthy, regardless of what it takes. I will eat good, healthy, whole foods and avoid added sugars.”

5-Reward yourself in ways that won’t derail your progress. (1)

6-Always remember, YOU are in control, not the cravings.

7-Learn how to distract yourself from the temptations to give into instant gratification. Get in touch with your support system and think logically about your dilemma. Give it some time and wait. The cravings may dissipate, especially if you engage with positive influences. To begin with, this will be extremely difficult but after successfully navigating this a few times, you will get the hang of it.

8-Get all temptations out of your house. Don’t temp fate.

9-Don’t try to justify bad behavior. It is what it is. Do not rationalize.

10-Invest in the future that you want. In my case, I have acquired a decent home gym. I have too much invested to let it just set. You may need some good workout clothes, buy them.

When all else is said, it comes back to what David has taught me, “Trust the process.” Good things take time.


Affordable Nutrition

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Sometimes a trip to the grocery store is a risky financial venture. Here is a list of affordable healthy foods that you can have on hand to cook at home, which is always preferable to eating out. If you compare the cost of eating out to the cost of cooking at home, you can easily see how you can afford good groceries. The difference in your nutrition if you routinely eat at home rather than eat out can be astounding.

The Incredible Egg

Eggs are a staple in my house. For many years eggs got a bad rap. Science was telling us that eggs were bad for us and people tried to avoid them for years. The yolk of an egg contains 27% of the DV for the critical brain food, acetylcholine. I eat at least two every day and sometimes as many as six. My blood work is perfect.

Photo by Maria Orlova from Pexels

Strength Source

Oats are my powerhouse for gaining strength. Since I am a heavy weight lifter, I need nutritionally dense foods that will give me sustained energy for at least two hours of intense exercise. Oats are just what the doctor ordered. They are inexpensive and easy to prepare. Add a 0 calorie sweetener of your choice and other toppings for a wonderful meal that will keep you full for hours. Oats have 191% of the DV for Manganese and large amounts of many other vitamins and minerals. They help me fill my carbohydrate needs with good, complex carbs. They are extremely nutritionally dense.

Photo by Amnah Mohammad from Pexels


 Full-fat Greek yogurt is a wonderful food. It is a rich source of calcium providing 25% of the DV. It also contains a good serving of protein, coming in at 16 grams for the 3/4 cup serving. Both protein and calcium stoke your metabolism.

Extra Virgin Olive oil contains 13% of the DV for Vitamin E and 7% of the DV for Vitamin K. It also contains 73% of the DV for monounsaturated Fat for the 1 Tablespoon serving.

100% Whole grain breads are convenient for a quick sandwich. I eat very few sandwiches because I am conservative with carbohydrates but sandwiches can be a healthy option when you choose good, lean protein for the meat and healthy add-ins such as romaine lettuce which is more nutritious than many other lettuces.

Low carb and high fiber tortillas or corn tortillas cam also be used to make a very quick wrap. Keep boneless chicken breasts cooked and you can have a healthy wrap in just a few minutes! Add your favorite cheese if you like it, and healthy salsa, herbs and spices.

Whole grain brown rice is a filling and versatile starch that packs good nutrition. It is rich in the flavonoid antioxidants luteolin, apigenin and quercetin which help your immune system fight disease.

Photo by Jonathan Rios from Pexels

Vege Out

Fresh, frozen or canned vegetables and fruits can add healthy bulk and a vast array of vitamins and minerals. I eat more vegetables than fruit because fruit has a lot of fruit sugar or fructose in it so it’s high in carbs. I limit fruit to one serving per day. Sweet potatoes are a favorite vegetable of mine. Just pop one in the microwave and in just a few minutes, you have a wonderful bundle of healthy, complex carbs.

Beans are a cheap, high protein, filling food. If you want to cook dried beans from scratch that’s fine but many canned dried beans are really good. I was raised on pintos but now I eat red beans. They seem to cause me less digestive upset. You can also buy digestive enzymes that may ease any uncomfortable symptoms caused by beans.

Protein Is King

Skinless chicken tenderloins cook quickly from fresh or frozen, and frozen, skinless salmon filets will thaw in running cold water quickly and grill up on a griddle in minutes. Salmon is rich in Omega-3 fatty acids which are known to decrease inflammation. Inflammation is the beginning of many diseases.

Photo by Jonathan Rios from Pexels

I like beef and choose 93% lean ground beef for less saturated fat and less mess in the kitchen. Round, sirloin, chuck and loin are also considered healthier cuts of beef than some others. As expensive as beef can be, it’s cheaper at home than eaten out. Lean beef is about 26% protein after cooking and I love my protein! Pork tenderloin is a good choice if you like pork. Pork is rich in many vitamins and minerals including iron.

Keep your favorite vinegar to mix with olive oil to make delicious romaine lettuce salads. Have herbs and spices on hand to spark your meals up. I particularly like a good chili-lime seasoning. It’s very versatile and provides real zing wherever you use it.

Photo by Maddi Bazzocco on Unsplash

Daily Treat

Nuts and seeds are nutritional goldmines. To eat nuts without gaining weight, always measure or weigh your serving of nuts and put the bag away. Since I started employing these tactics, I eat nuts and seeds every day without gaining fat.

Buy your fresh foods in season for the best prices and the best nutrition. Shop from a list to prevent spontaneous purchase and keep a running list in your kitchen. Read food labels and avoid “added sugar” and excessive sodium. And as always, shop the periphery of the store and only go down the aisles to retrieve specific items. Your healthy, whole foods are on the periphery.

With a little planning you can cut your food costs and improve your nutrition. Start today!



Sugar Free Sugar Cookies

Photo by Dániel Göndör on Unsplash

While we rarely offer a recipe that contains wheat flour, these do. Sugar cookies can be fragile, so in order to have a really good, sugar-free cookie, we allowed the use of wheat flour. We believe that these cookies can be an acceptable alternative to the standard, sugar-filled seasonal favorite. These cookies are sweetened with Swerve and there is no aftertaste! You can serve these to the whole family with confidence that everyone will enjoy them.

Prep Time: 20 minutes

Cook Time: 10 minutes

Nutritional Information

Servings: 48

Serving Size: 1 cookie

Calories: 65

Fat 2.3 grams

Net Carbs 9.1 grams

Protein 1.3 grams


1 cup butter softened

1 cup Swerve

1 teaspoon vanilla extract

1/2 teaspoon liquid vanilla stevia

2 eggs

2 1/2 cups whole wheat pastry flour

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt


Preheat oven to 350 degrees.

Blend butter, Swerve, vanilla extract and vanilla stevia in a standing mixer.

Beat on medium for 3 minutes.

Beat in eggs.

Combine dry ingredients.

Gradually add to mixer with speed reduced.

Roll Tablespoons of batter and flatten and bake 10 minutes on a parchment lined baking sheet. DO NOT OVERCOOK. Remove from oven as soon as you see the edges begin to brown!

(To make cut out cookies, spread between plastic wrap and roll to 1/4 inch thickness and use cookie cutters to shape.)

Cool completely before frosting with sugar free frosting.

Sugar-Free Frosting

1/2 cup butter softened

1 cup Confectioner’s Swerve

1 teaspoon almond extract

2 Tablespoons milk

Blend, adding milk as needed to desired consistency and divide evenly onto cookies.