Author: Brenda Sue

Easy Weight Loss


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Small Steps

Small steps are the pathway to big goals! Many years ago in nursing school,  I realized that I wanted to lose 80 pounds. Mind you, I didn’t need to lose that much weight but I wanted to be skinny. In contrast, I needed to lose about 50. Eighty pounds or fifty, they were both overwhelming. I decided to focus on losing 5 pounds and discovered the first tenet of easy weight loss, small steps. I knew that I could do that. The pounds began coming off easier than I ever imagined. The power of small steps had changed my life. Unfortunately, I didn’t maintain  that weight loss. I never gave up the foods that I was addicted to, specifically sugar. Since I still craved sugar and it gave me other cravings, the weight that I so meticulously peeled away 5 pounds at a time, came right back on.

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Frequent Weight Loss Success!

When we begin a weight loss program, initially we feel empowered. Shortly afterward when we begin making behavior changes, doubt creeps into our minds. By setting small goals that we can attain more often, we see progress and feel successful sooner. As we begin to feel successful, we build on that momentum more easily. Weight loss becomes our new normal as we conquer each small goal. If you want to lose a large amount of weight, you might set five pound goals along the way like I did. Read this article here for tips to help you get started.

Make Losing Weight Easier – David’s Way to Health and Fitness

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Easy Does It!

When I began living David’s Way I started strength training with heavy weight as a goal. Starting Strength, a program for beginners got me interested in lifting, without demanding more than I was capable of doing. Since I had gotten weak while I was working for a major weight loss company due to all the driving, I started with pretty light weights. If I had tried to lift too much weight early in the program, I would have quickly gotten discouraged. Discouragement can cause many people to quit. The same idea applies to weight loss. Keep it simple. Start small and be proud of every victory! When I add weight, I add small increments. It empowers me when I conquer those new weights!

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Stay Flexible

Be willing to make changes in your goals. Grandiose ideas of what we want to accomplish will make sticking to our program harder. Instagram is a huge influence on a lot of people. If we set a goal of looking like an Instagram model, we may want to abandon the whole idea of weight loss. I read a lot of what the IG models put on their pages and there is a theme that is recurring. The more honest, down-to-earth models frequently write, “Don’t worry about looking like an Instagram model. We don’t look like that either.”

One very famous fitness model has elaborated on the length of time those pictures take to shoot. She talks about the hundreds of images that are destroyed before the perfect image is chosen. This 23 year old girl has had multiple surgeries and advocates the use of steroids and other performance enhancing drugs. If we set our goals based on artificial images, we will get discouraged unless we reconsider the reality of that. It’s necessary to change goals and methods of accomplishing them as we become more knowledgeable about our health and fitness.

The Golden Rule of Weight Loss

Cravings are the main reason that most people give up on weight loss. Hunger is easy to satisfy with good nutrition based on whole foods. Cravings call out for specific flavors and textures and are never satisfied. Added sugar causes cravings because you release insulin to metabolize it. As the insulin does it’s job of lowering your blood sugar, even the slightest bit too low will set off cravings again. While sugar is usually what most people crave, we will crave a wide variety of calorie dense foods until our blood sugar rises enough to offset the insulin.

This cycle repeats itself continually as long as we eat added sugars. Weight loss is almost impossible when we’re lost in this repetitive cycle. The answer to this dilemma is obvious. Don’t eat added sugars. Remember, it’s an addictive white powder that causes inflammation throughout your body. No good can possibly come from eating sugar. Almost every disease known to man begins with inflammation.

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Weight Loss Tactics Simplified

1-Set small goals.

2-Be proud of every small victory.

3-Take your time.

4-Don’t eat sugar.

and ALWAYS remember David’s wise advice when I asked him how long will this take. His answer? “The rest of your life.” Health and fitness are an ongoing process. David also says, “We don’t own our present level of fitness. We’re only paying rent.” As you work towards your health and fitness goals, remember, there is no endpoint. In order to get and remain healthy, you must consistently live a healthy lifestyle. Look at this worthy process as a new life rather than a temporary, self-inflicted torture.

My habits were once as bad as anyone’s. I wore a size 22. Now I live a healthy lifestyle that keeps me working full-time at age 64, in a size 8 at 5’6″. I also care for a special needs family member alone. I train hard four days a week and have worked my way to the Elite level in Strength Standards in my age group for the deadlift by adhering to the simple teachings of David’s Way.

Believe me, you can change.




Lose 25 Pounds Before Summer!

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You Have Time!

You can lose 25 pounds before summer! The first day of summer is June 20. That’s 16 weeks and 3 days. If you lose 1.5 pounds per week, you will lose about 25 pounds. How would you like to go on your summer vacation weighing less than you do now?

What Will 25 Pounds Do?

In most cases, 15-25 pounds is where people begin to notice that you have lost weight. The positive reinforcement from those compliments will keep you motivated. Then you can use that motivation to push yourself farther. You might need to lose more, or you might just need to start exercising. Your self-esteem will improve, which will make you more social. A summer filled with shorts, swimsuits and parties is almost always more fun! Most people will have improvements in their digestive health, joint pain, blood pressure, blood sugar levels, sleep and energy. Read the article at the link below for tips to safely navigate summer parties.

How to Navigate Summer Parties – David’s Way to Health and Fitness

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Food for Thought

We tell you frequently, there is no “secret” to losing pounds. Take in fewer calories than you burn. That’s how to lose weight. There are some tactics that may help you change your behaviors and keep you going to your goal.

Analyze Your Diet to Drop Pounds

Tracking your food intake is mandatory for good health and weight loss. Estimating portions never works for very long. Since serving sizes tend to be too big, we tend to over-estimate. Weigh and measure every bite that you eat. Weighing is more accurate. Read David’s article, Counting Calories Does Not Work for good advice concerning calorie counting. If you weigh your food, sometimes you will get more than if you measure. However, measuring in spoons and cups can cause you to eat more because you can pack them. The pounds will come off much slower if you measure and pack the utensils.

Take note of the foods that you eat that are high in calories but provide little nutrition. I discovered that on the days that I got hungry after I had eaten all my calories, I had eaten simple carbohydrates with little protein or fiber. The simple carbs degraded to sugar in my system quickly and caused an insulin release which triggered hunger. When you first begin analyzing your food, notice what satisfies you and what lets you get hungry too soon. You will notice the pounds begin to drop pretty soon after you correct these details.

Look at the Calorie Counter Pro to get an idea about how many calories you need to eat to lose 1-2 pounds per week. We strongly recommend losing only 1 pound per week. It’s easier and you are more likely to stick with the program and you have longer to adjust to your new body. ALWAYS consult your medical doctor before beginning ANY weight loss program or exercise.

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Build New Habits to Lose Pounds

Exercise will help you to lose. Don’t make the mistake of eating the calories that you burn exercising. If you eat them, the exercise won’t help you nearly as much. You will still build muscle and muscle will increase your metabolism but that is a long-term tactic. Eating the calories that you burn will slow your progress.

Plan your meals, weekends and all special occasions. If you fail to plan, you plan to fail. Remove sugar from your home. Don’t buy junk food on the premise that it’s for someone else. They don’t need it either. Eat plenty of fiber from vegetables and some fruit. Don’t drink your calories except in a no sugar added protein shake. Liquids, especially sugary liquids will not satisfy you and the sugary liquids will make you hungrier.

Remember, every day will not be perfect. Managing your weight is a lifetime endeavor, not a quick fix. In a lifetime, you will have good days and bad days. It’s what you do most of the time that matters. Strive for excellence every day, but don’t let one chaotic day be an excuse to go back to bad habits. As David told me when I asked him, “How long will it take?”, he answered, “The rest of your life.”







The Benefits of Berries


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Nature’s Candy

The benefits of berries are extensive. Berries offer super nutrition disguised as nature’s candy.  I  watched the blackberry bushes when I was a child with great anticipation. I braved rattlesnakes and wasps to pick those berries! The sun would be hot but my mom’s kitchen was cool as I proudly deposited my treasure onto the kitchen table. However, the sweet juiciness of those berries was only a small part of their appeal.

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Fiber Rich

Berries are an excellent source of fiber, including soluble fiber. Since soluble fiber slows food down as it passes through your digestive tract, you stay full longer. One study indicated that doubling your fiber may result in eating about 130 calories less per day. (1) This could result in losing about a pound every month.

Low carbohydrates are one of the benefits of berries. Net carbs are the grams of carbohydrates in a food minus the fiber that it contains. Since the Net Carbs are the only carbs that are digested, they are the carbs we count. Blueberries contain 14.5 grams of carbs and 2.4 of fiber or 12.1 grams of Net Carbs per 100 grams. Strawberries have 7.7 grams of carbs with 2 grams of fiber or 5.7 grams of Net Carbs. Blackberries are higher in fiber at 5.3 grams and have 4.9 grams of Net Carbs. The fiber king is raspberries, having 6.5 grams and only 5.4 grams of Net Carbs. Because berries are sweet and satisfying they are a natural dessert alternative with very low Net Carbs.

 Benefits of Berries Include Taste!

Berries can make even plain food special. I love to add partially thawed, frozen berries to plain, full-fat Greek yogurt. I add Splenda to taste and I have a rich, decadent dessert. Fresh blackberries on top of oatmeal and sprinkled with Splenda make a filling, sweet breakfast. Cottage cheese can be bland. Add blueberries and your 0 calorie sweetener of choice for a nutritious, delightful snack. Berries pair very well with many good protein sources. Read David’s article Pragmatic View On Protein for guidelines on protein.

Various Benefits of Berries

There is evidence that berries may help improve blood sugar levels when they are eaten with high carbohydrate foods that usually raise blood sugar. Since the fiber in berries slows absorption of the carbs, blood sugar is more stable. Berries are also rich in antioxidants which may help protect you from free radical damage and improve the appearance of your skin. They are highly nutritious with a wide range of vitamins and minerals. Berries have powerful anti-inflammatory properties. Since inflammation is the beginning of most diseases, including most cancers, berries could replace the apple in “An apple a day keeps the doctor away.” Now that’s good medicine!

Cancer and Nutrition


Eat Your Vegetables!

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Eat vegetables for robust health. We have always been told to eat our vegetables because they are good for us. Since the benefits of vegetables are profound, they are truly nature’s medicine cabinet. Eating vegetables and fruits can reduce the risk of heart attack and stroke by lowering blood pressure, possibly prevent some cancers, improve eye health, reduce digestive problems and help to regulate blood sugar and thereby help to keep blood sugar in check. (1) I don’t know of any other food group that can makes such extravagant claims. You can read about the benefits of fruit here .

Eat Vegetables for Variety

Many people have one or two vegetables that they like. Peas and carrots are staples in many diets. Corn is a favorite food of many people but corn is not a vegetable! Corn is a grain. Green peas contain only 62 calories and 7 Net Grams of carbohydrates per half cup serving. Peas are a good source of Vitamin A and Vitamin K. Carrots contain 41 calories and 6.8 Net Grams of carbohydrates per 2 medium carrots. Carrots also contain large amounts of vitamin A and several B vitamins. Both of these vegetables are highly nutritious but the more vegetables that you add to your diet, the better. Eat vegetables of all kinds to cover your nutritional bases.

Cruciferous Vegetables

Broccoli, Brussels Sprouts, cabbage, cauliflower, kale and rutabagas are all members of this family. Because they contain sulforaphane which has been noted to reduce the size and number of breast cancer cells, they are considered medicinal by some people. They are recognized as a powerful weapon in the war against cancer.  Red cabbage contains anthocyanins which have vast health benefits including anti-inflammatory properties and improvements in blood cholesterol levels.

Allium Vegetables

Garlic, leeks and yellow and green onions are members of the allium family. The alliums are considered to be  powerful cancer fighters by decreasing inflammation. Inflammation is the beginning of almost all disease. Allium veggies add much more than flavor to your meals. Eat vegetables for flavor and nutrition.

Eat Vegetables Super Foods

Asparagus, sweet potatoes, collards and turnips all provide unique benefits including folate, beta-carotene, calcium and Vitamin C. You may notice that all of these different vegetables have their own super nutrition profile.

The key to getting good nutrition from vegetables is to eat a variety. They even enhance your skin by protecting it from cellular damage which can cause wrinkling and age spots. Now if nothing else gives you incentive to eat your veggies, think about that.

(1) Vegetables and Fruits | The Nutrition Source | Harvard T.H. Chan School of Public Health

If you’d like to read more about David’s Way, check out our Facebook Page here .

Sexy, Strong Legs!

 Strong Legs are Sexy Legs!

 Strong legs are much more than beautiful. They are vital to protect heart health. We spend countless hours working on them. Most people don’t realize that the calf muscles are a pumping station designed to be a second heart.

The Heart Needs Help 

Our heart is an amazing organ that pumps blood throughout our entire body with a single squeezing action. It sends oxygen to the farthest reaches of our body in a moment. There is one problem, to get the blood back to the heart, it takes more than that single pump. To get it back to the heart, the calf and ankle muscles assist the heart in circulating blood throughout your body.

Strong Legs Can Help The Problem

Our blood is returned to our hearts by venous return. The foot pump initiates the action and this occurs with each step. When the heel touches down the blood pools and as the toe touches, the blood is shot upwards. The blood then enters the soleus muscle that extends from the ankle to the back of the knee. Every time this muscle contracts, it applies pressure to the veins and helps return blood to the heart. Then the blood moves into the veins in the groin and travels through the largest vein in the body, the vena cava, to the heart. (1) This network of veins work together but none of them can do their job without a strong calf muscle.

Get Moving!

There are one-way valves in the veins that prevent blood from flowing back to the feet when the muscles aren’t active. This is how the body fights the biggest challenge to the calf muscle pump, inactivity. When you stop moving your legs and blood pools, your heart will apply some pressure to the veins, but blood flow is drastically reduced. This predisposes you to blood clots in the deep veins. Swelling, pain, cramping and ulcers can occur. Clots can travel throughout the body. Infections in the ulcers can become systemic and present grave health risks. You’re at a greater risk of these complications if you are sedentary, stand for long periods or are overweight.

DANGER Of Not Having Strong Legs!

One study found that people with chronic heart failure have smaller calf muscles than people with fully functional hearts. This leads to overexertion during exercise. Small calf muscles are the result of muscle atrophy. David wrote an article entitled, Looking Good as We Age about that age related muscle wasting, or sarcopenia.  It’s an important article that thoroughly discusses the importance of keeping your muscles strong.


Muscle atrophy is affected by diet and exercise, as discussed in David’s article. Good nutrition is mandatory but the best thing you can do for your calves is to lace up your sneakers and get moving. Walking is one of the best things that you can do to keep them strong. Get up and move for at least five minutes out of every hour. Calf raises, lunges, walking on your toes and foot pumps, simply pointing and flexing your feet will all help keep these vital muscles in good health. You can wrap a towel around the bottom of your foot, hold the ends gently and pull towards your body. This will increase blood flow in the moment. If we do nothing to prevent loss of this vital muscle, atrophy will occur with age.

Get up and get moving today, with your doctor’s permission. Taking care of your legs will improve your overall health.

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Looking Good As We Age

No Sugar Added Apple Cinnamon Baked Oatmeal

Photo by Hannah Joy Photography on Pexels

Nutritional Info

Serves 9

Calories 106

Net Carbs 13.5 grams

Fat 3.6 grams

Protein 3.6 grams


1.5 cups quick cooking oats

1/4 cup almond meal

1 teaspoon baking powder

1/2 teaspoon salt

1 1/2 teaspoon ground cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon ground cloves

1 cup unsweetened applesauce

1 large egg, slightly beaten

1/4 cup sugar free pancake syrup

1 cup unsweetened vanilla almond milk

1 teaspoon vanilla

1 large apple, finely chopped


Preheat oven to 350F and grease a 9×9 baking pan. Microwave the chopped apple for 2 minutes. Cool. Mix oats, almond meal, baking powder, salt, cinnamon and cloves and nutmeg and set aside. Beat eggs and add applesauce and mix til combined. Add almond milk, vanilla and maple syrup and stir til combined. Add dry ingredients to the wet mixture and stir until combined. Add apples and mix thoroughly. Bake for 35-45 minutes til the top is set and edges are slightly browned.

Make Losing Weight Easier

Photo by Madison Inouye from Pexels

Make losing weight easier by following these simple steps! We all want to know the “secrets”.  I thought there was some kind of magic to it that I just didn’t know. I set about to learn all that I could about this mysterious phenomenon. There are habits that will ensure success.

Nutrition Is Number 1

  • Measure EVERYTHING! Especially if you plan to estimate your portions, because you won’t be accurate. I have experimented with portion control over time. As a result, I know that we must weigh and measure everything that we eat. Otherwise we will eat too much.
  • Create menus to make losing weight easier. Even if you have ideas about what you want to eat, unless you make menus, you won’t know what to buy.
  • Make a grocery list. After looking at your menus, write down the ingredients needed.  Then check your cupboard for ingredients and put anything that you don’t have already on your list.
  • DO NOT buy trigger foods. Since we sometimes lie and say they are for someone else, we fail to realize that they don’t need them either.
  • Fix plates instead of putting all of the food on the table. As a result, you will eat less. Out of sight, out of mind.
  • Get enough protein! To understand protein better, read David’s articles Protein Supplements  and Pragmatic View on Protein for good information about protein needs.
  • Continually study nutrition and apply what you learn. Since we have over 1000 articles and recipes right here on this website, that should be easy!
  • Don’t drink your calories! The exception is a protein drink. Since so many contain sugar, make sure to choose a sugar-free variety.
  • Replace simple carbs with complex carbs. As a result, you will stay full much longer.


  • See your doctor for advice on exercise. Then, implement what he says with simple steps, starting slowly.
  • Once your doctor approves you for exercise, don’t eat those calories! Because a  mistake is to exercise in order to eat more. It’s important to understand that the exercise won’t make losing weight easier if you replace the calories that you burn.
  • Choose an exercise that you like. In so doing, you are much more likely to get it done!
  • Choose an exercise that you can  fit easily into your life. As a result, you don’t have a readily available excuse to avoid it. Walking is easy to do every day, while swimming is very time-consuming. Choose wisely.


  • Make losing weight easier by associating  with good role models. As a result, avoid people who don’t try to be healthy.
  • Set the stage for success. Plan meals, exercise and rest and stick to your plans.
  • Continually study and apply what you learn. We have over 1000 articles and recipes right here on this website that can help you learn about nutrition and health. Make losing weight easier by keeping it foremost in your mind.
  • Determine to be a good role-model for those around you. This will help to keep you on track.

Although it can seem impossible to make losing weight easier, these simple steps will make a huge difference. Since changing habits is always a challenge, try these tips. As a result, you will find that there is no mystery, only good habits that you can learn to implement every day.

Check out our plan here. It is not complicated and is really just a common sense approach to eating. We also have a Facebook page where you can also follow along with David’s Way to Health and Fitness.


Dirty Little Secret And PMS


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The Myth

As women, we are conditioned to believe that we are helpless and hapless victims of our hormone cycle. Nothing could be farther from the truth. I have lived with this lie and it never made any sense. I have studied anatomy and physiology and countless other sciences and there is a truth that remains. All systems seek balance, not only at specific times of the month or when it’s convenient, but all the time, forever seeking balance. Balance is necessary for life or even non-living systems to function properly. Balanced is that state where the chemical reactions in our bodies just naturally move to the next step. Without balance, chaos reigns and chaos is not the natural order. Life seeks to sustain itself. Physical elements in the earth seek synchronization and ease of function. Without balance, life is so hard that we sometimes don’t want to live. Sound familiar?  PMS and the cravings and wild emotions that sometimes accompany it is an unbalanced state.

The Pits

I had such horrible cravings in my 20’s and 30’s that I would eat whatever amount of chocolate, or pound cake or banana pudding or ice cream or barbecue flavored potato chips or…. (well, I think you get the idea…) that I could find. I hid my binges, something that I learned to do growing up with an anorexic mother who seemed to base my value on the number on the scale. At the age of four she put me on the scale and told me that I was fat. I wasn’t. I weighed forty pounds. Google the average weight of a four year old, it’s forty pounds. I cried when I discovered that truth.

My weight bounced all over the scale, ranging from 221# to 118#. I tried every diet on the market  but cravings always caused me to quit. I became borderline anorexic. I’m 5’6″ and believe me, that 118# was no healthier for me than that 221#. I looked like a skeleton. My personal life was a living hell. I was so self-destructive that it’s amazing that I’m even alive. I peaked out in a size 22 dress and I quit wearing pants at size 18 so who knows what size they would have been. If you look at my pictures and think that I don’t understand what you’re going through, guess again.

Knowledge Is Power

One thing that I had learned growing up, even with an unhealthy state of mind being impressed upon me, was that we have the power to change ourselves. My mother and I would get the World Books and look up calisthenics, body weight exercises, and get in the floor and do them. I also learned, due to the endless diets that I was on, that what we put in our mouths makes a difference in everything, not just the scale. I noticed that while I was eating healthy, I just felt better.

I wasn’t happy being a victim of my hormones and eating habits. Believe me, victim is not my default. I began to study everything that I could find concerning PMS, cravings and related mood swings. One of the first bits of information that I uncovered was the sugar connection. When our estrogen and progesterone levels begin to shift during this time, it can cause a change in the level of serotonin in the brain. ( Serotonin is one of our feel good neurotransmitters and our brain needs to keep it available in just the right amount, too little and we become horribly depressed and too much and we become whacked out of our minds, maniacal, hysterical with an artificial, scary energy. Again, balance is everything. Dopamine is our strength and excitement neurotransmitter, too little and we are lethargic and too much and we are a fearful thing, all but terrorizing our environment. Sugar lights up the dopamine reward pathway ( and causes us to want to “hit it again”. It feels good, and at this time of month, nothing else does.

This problem is compounded by the fact that as we “hit it again”, multiple times, our serotonin is being released also. When this serotonin system is repeatedly stimulated we can become depleted and fall into a deep depression. Many anti-depressant drugs are serotonin boosters and if we burn this system out with too much sugar, we are in a world of hurt until balance is restored. Salt also affects our serotonin balance and when that one chemical is not balanced in our brains, all hell breaks loose. We will constantly try to self medicate with food, alcohol and prescription medications and sometimes illegal drugs. Balance is so crucial to sustaining life that we will self destruct trying to regain even a shred of “normal”.

I continued my studies and discovered that along with a good, wholesome balanced diet our bodies desperately need activity. Endorphins are produced by hard exercise and endorphins are natural anti-depressants. Getting outside increases GABA levels in the brain (The Edge Effect, Eric R. Braverman, M.D., Sterling Publishing Company., Inc. New York, 2004) and GABA is our calming neurotransmitter.

The Key 

I also discovered that during the luteal phase of our menstrual cycle, the last 7-10 days or so, we burn 2.5-11% more calories! ( (Yes, “menstrual is misspelled in that url, but it won’t work if you spell it correctly. It was posted this way.) Yep, MORE calories! Ladies, we just got a break. The golden key had just been handed to me and I rushed to unlock the secret. The Dirty Little Secret was that we were being told that we had no control and it was a lie. The Dirty Little Secret was that we were being told that we couldn’t do anything about weight gain during this tumultuous time and it was a lie. The Dirty Little Secret was that an overall disdain for women’s issues in the mainstream media had never considered this a problem to be dealt with because it was a “Woman’s Issue” and, you know, “It’s All In Their Heads.” The Dirty Little Secret has caused the death of many, and countless others to live an entire lifetime trapped inside a body alien to them, a stranger in a strange land.


I began to put this knowledge together into a workable program for myself. Everybody thought that I was crazy when I joined the YMCA and began swimming 5-7 days/week for 2+ hours/day. Everybody thought that I was crazy when I began to lift weights. I “Didn’t Know What I Didn’t Know” (David Yochim) and I just gave those weights a whirl, yes I did. 😉 I was only lifting about 40-60# but no other women that I knew was even considering doing that. (Now, I lift heavy.) They thought that I was really weird, but now I am working a very difficult job full time and they are retiring. Some of them didn’t even make it that far. Some developed serious health problems and had to retire early and some died. I quit eating any and everything that contained sugar or excess salt. I had also learned that the fluid retention from salt would increase my overall level of misery, just turning up the fire on everything that bothered me, so I laid off of that. I began to run, which is an on and off activity for me and Lord, Lo and Behold! I began to LOSE WEIGHT during the time of the month when I usually gained. Every month, pound after pound had been creeping on and I thought that I was helpless to avoid it.

Victory Is Possible!

I want to make this very clear. You do NOT have to become a fitness freak like me to experience the benefits of this increased calorie burn during the last 7-10 days of your menstrual cycle.  But Ladies hear this, if you forget everything else that I’ve said, small tweaks in your daily routine during the luteal phase can turn it into your favorite time for weight management. When I wasn’t working out hard, I would go for a walk most days. When my diet wasn’t spot on I was just very careful to be moderate and to avoid as much sugar and salt as I possibly could and over time stopping sugar altogether got easier. When I began fully experiencing the benefit of these changes in my life, I never went back. I lost weight EVERY MONTH, all the way to the goal that I had set for myself at the time, working this Golden Key to my advantage.

I’m nobody’s victim. Not even my own. You don’t have to be either. You have the Golden Key, now unlock that secret. ;-*


Sugar Free Pecan Pie


Photo by Nikohoshi on Unsplash


Calories 300

Protein 5.2 grams

Fat 23.3 grams

Net Carbs 17.7 grams


CRUST-1 (15-OZ) box Pillsbury Refrigerated Pie Crusts


5 teaspoons Swerve Granular

1 cup sugar free pancake syrup

1 teaspoon vanilla

3 eggs

1 cup pecan halves

1/3 cup butter, melted


1-Heat oven to 350 degree oven. Place pie crust in 9-inch glass pie pan as directed on box for One-Crust Filled Pie.

2-In large bowl, mix eggs with the sugar substitute. Stir in syrup, vanilla and melted butter. Stir in pecans. Pour into pie crust.

3-Bake 40-50 minutes or until filling is puffed and the pie is golden brown. Cool completely, about two hours. Store in refrigerator.

Super Bowl Grilled Jalapeno Poppers


Nutritional Info

Serves 16

Serving size: 2 pepper halves

Calories 60

Protein 3 grams

Carbs 1.8 grams

Total fat 4.6 grams


1/2 c.  cream cheese

1/2 c. fresh grated Parmesan

1/2 c. soft goat cheese

1/2 c. chopped seeded tomato

2 Tablespoons thinly sliced green onions

2 Tablespoons chopped fresh sage

1/2 teaspoon salt

16 Jalapeno peppers sliced lengthwise and seeded

Cooking spray

2 Tablespoons chopped fresh cilantro

Prep grill to medium heat.

Combine first 7 ingredients.

Put 2 teaspoons in each pepper half.

Grill 5 minutes or until bottom charred and top lightly browned.

Sprinkle with cilantro.