Author: Brenda Sue

Use Your Stress for Success


What’s Keeping You Up at Night?

What’s bothering you? Ah, it’s a loaded question, isn’t it? “Botheration” is a real word that means “effort, worry or difficulty”. If you can identify the cause of your bother, you are well on your way to solving it.

Two Threads

Bother is caused by conflict, so every bother has more than one cause. (1) If you want to be slim, strong and healthy but you also want pizza, beer and cake four times a week then you have conflict. The number on the scale or the way that your yoga pants don’t fit or the mirror may be your bother. Your bother may be in the form of a wake-up call at the doctor’s office when your blood pressure or your blood sugar is in a dangerously high range. The point is, at some time, this conflict will cause bother.

Warring Factions

The key to resolving the conflict is to follow the path of the stressors to their source. In the case of the ongoing struggle between a desirable body fat percentage and binge eating, the source of the stress is overeating. The two threads of the conflict have that in common. One thread is allowing the behaviour to continue and one thread is a desire to be healthy. Supposedly, these two threads have a common goal. While it seems far-fetched to imagine that these two profoundly different thoughts and behaviours have anything in common, they do. The commonality here is a contented mind. We allow ourselves to self-medicate with food to achieve a level of satisfaction that always eludes us when we resort to gluttony to solve our problems. We also believe that a healthy body will give us the satisfaction that we crave. So, both behaviours are intended to produce the same result, a contented mind. No wonder that we feel or seem crazy to those who just don’t give a damn.


If we want to resolve this conflict, which is necessary in order to meet our goals, then we must decide what is truly important. I have been told by more than one person that being overweight “doesn’t bother me”. Well, then I must ask you this question, does heart disease, hypertension, diabetes, arthritis, depression and an increased risk of cancer bother you? This is a partial list of only a few of the things that are exacerbated or aggravated by excess body fat. In this artificial, pretentious world of social media that we inhabit, where so much of what we see are false images, it’s easy to look at a plastic, Barbie doll model or a man who is so ripped and gnarly that he looks like a gargoyle, and just decide that we can never look like that and toss all healthy habits to the wind. What we so often forget is that looks are only a part of why we need to be healthy. A long, productive life that is lived to the fullest is the main reason to achieve excellent health. If we are going to ever achieve our goals, we must resolve the conflict of the two threads of thought and behavior. Realizing that both behaviours are trying to achieve the same result can sometimes give us the motivation to decide which path we want to take to the desired end, a contented mind.

Which Is Better?

There is an axiom that I love, “Being overweight is hard. Losing weight is hard. Choose your hard.” This is the core of success. At David’s Way we tell you “Don’t eat sugar. Eat whole foods. Count your calories.” While this is simple, if you are addicted to sugar, there will be a difficult time of withdrawal. Learning to be accountable about what you eat may be hard for you. I remember when I realized how many calories were in snack cakes and I  nearly died. I could not fathom that only two or three, or so…, swiss cakes in a day could make that much difference, but they did. In the beginning it’s hard to be accountable. So, in deciding which route you will take to a contented mind, you must decide if you want the temporary contentment of swiss rolls and overweight, or the long-term, lifetime contentment of good health. Both paths are hard but only one is ultimately rewarding.

Use the Stress for Success

The next time that you feel the conflict of your habits not aligning with your goals, follow the two threads of conflict to their source. Think about the goal that both behaviours are pressing towards and what version of that goal each behaviour will create and then determine which outcome you really want. I believe that if you are honest with yourself, you will decide that if the pathway is going to be hard either way, you will most likely choose a long, healthy life over short-term satisfaction.





Low Carb Everything Bagel


Nutrition Info

Serves 6

Calories 218

Net Carbs 5 grams

Fat 16 grams

Protein 14 grams


1 cup shredded mozzarella cheese

1/2 cup grated parmesan cheese (this has to be a hard grated, not shredded cheese. You can use another cheese as long as it’s hard and grated.)

2  beaten eggs

2 Tablespoons Everything Bagel seasoning

(Everything Bagel Seasoning)


1 teaspoon Poppy Seeds

1 teaspoon Sesame Seeds

1 teaspoon Black Sesame Seeds

1 teaspoon Minced Dried Garlic

1 teaspoon Minced Dried Onion

1/4 teaspoon salt

Mix well.

Preheat oven to 375F.

Combine cheese and eggs and mix until well combined.

Divide mixture equally into six parts and press into well greased donut pan.



Sprinkle Everything Bagel Seasoning over the tops of the egg and cheese mixture.

Bake at 375F for about 15 -20 minutes til cheese has fully melted and created a slightly brown crust.


Valentine’s Day Blues


You Don’t Have to Like It

Let me just begin this article by saying that I unequivocally hate Valentine’s Day. Yep, I said it. I would just bet that a large number of you feel the same way but have never voiced your opinion. I mean, after all…it’s Valentine’s Day right? A day of love…Not really, it has the highest suicide rate of all of the Holidays. (1) The National Suicide Hotline is 1-800-273-8255 (TALK). Make that call if you are thinking about self-harm.

Chocolate Memories

When I was a child, I truly loved this chocolate-filled Holiday. The psychological implications were irrelevant to my existence as a young child and I just couldn’t wait for my Daddy to walk through the door with two boxes of chocolate magic. I knew that it was magic because that day was the only day in the year that my beautiful, but anorexic, Mother allowed me to eat candy with abandon. We would receive those heart shaped boxes with the glee of toddlers on Christmas morning and rip the ribbons off and dig in. We would watch T.V. and eat all of the best chocolates out of the box by about 9:PM and then we would begin cracking the others open to see what abominations lay inside. Over the course of the next week or two, even those would slowly disappear. I believe the mocha cream was the last to go. I believe that some of our fascination with this day is that we think that we have a license to gorge ourselves on chocolate and somehow think that those calories don’t count.

Ribbons and Lace

As I grew up and went to school, I loved sealing store-bought valentines the night before the magical day for every child in my class. I wrote their names on them. I was taught that no one could be left out. We always bought enough to give one to everybody even if it meant having a lot left over. We were not well-to-do but this was just good manners. Not a single child could be overlooked. Apparently, all parents didn’t feel that way. There were a lot of kids who would just give valentines to their best friends. What that meant was that there were some kids who only got one valentine, mine. I got one from everybody, I think, and I always felt so bad to see those children who had learning disabilities, or had some other trait that made them unpopular, crying looking at their almost empty bag. It had begun. The forced affection of the day was apparent in having to give a valentine to kids that I had just as soon punched and the sadness and depression that this damnable day could invoke in some already sad people was on blatant display.

Honey, I’m Ho-me!

In adulthood I began to observe the strange traditions that are central to this day. Married couples that argue all the time feel compelled to gift each other and feign affection on this day much to their dismay. God forbid that anyone forget! That’s just another excuse for a shouting match. Ladies, do you really want flowers if you have to raise Hell to get them? If your man is buying you a gift to avoid an argument, is that a good thing? Romance by it’s very nature has to be spontaneous, otherwise it’s just another job, like taking out the trash. Don’t allow a lapse in memory or simply his not looking at the calendar rain on your parade. This day has nothing to do with his feelings for you. It’s a commercial, economical farce that manipulates and plays on our emotions.

Serious Business

We often describe the feeling that we may have after a lost love as having a broken heart. It’s a real thing, and on Valentine’s Day those feelings run rampant.  “Broken heart syndrome is a temporary condition that can cause chest pains that may mimic a heart attack. It comes on during a stressful situation and may include an enlarged heart that doesn’t pump well, although the condition normally subsides along with the overwhelming stress.” (2) If you have symptoms of a heart attack such as chest pain and difficult breathing, call 911 and get to the emergency room as quickly as possible. The same stress that brings about Broken Heart Syndrome can bring on a heart attack.

Make It a Good Day

The same tricks work on Valentine’s Day that work on every other day of your life. If you are struggling with negative emotions, it’s even more important to stick to your good nutrition and activity routines. Avoid sugar. It will make you more emotional with the insulin dump you will get to digest it. You will already have excess cortisol, your stress hormone, circulating if you are overly emotional. You don’t need to keep throwing logs on this fire. If you work out, with your doctor’s permission make it a good workout. It’s good for stress. Eat well-balanced high protein meals rounded out with complex carbs. Get your rest. Good self care will see you through the most stressful of times. And for Heaven’s sake, avoid sad songs, movies and people! Avoid anyone who stresses you out. This is a good practice every day but especially if you are struggling yourself on a difficult day of the year. Take the time on this day to care for yourself. Don’t expect or wait on some one else to do it.

Your Choice

Again, it all comes down to making a decision. Are you going to allow a man-made, commercial, economical event to ruin your day or end your life? C’mon, you’re smarter than that. You’re reading this website. Take control and create the life that you want to have. The power lies within you. Get up and go.




What I Eat at 63


I am often asked what I eat. The most important thing concerning my nutrition is what I DON’T eat. I don’t eat added sugars The naturally occurring sugar found in natural, whole foods is fine but if any kind of sugar, regardless of how healthy the name sounds, is added to a food, I don’t eat it. I follow David’s Way of eating and eat a lot of protein and moderate complex carbs and have a “Over 50 Female” twist on my entire nutritional program.

The Day Begins With Protein!

First thing every morning I have a protein shake made with soy milk and soy protein. The reason that I use soy is that soy has phytoestrogens that act like estrogen in the body. Over about 50, most women are deficient in estrogen. If you train hard and push to get lean, soy just might help you keep your curves. Because it mimics estrogen, consult your physician to get his approval to use this wonderful superfood. While many men worldwide do consume soy, I would never recommend a man to use it because it can lead to gynecomastia. Soy contains complete protein, carbohydrates, polyunsaturated and monounsaturated fats, calcium, folic acid and iron. Soy is considered a high quality protein that is low in saturated fat.


I particularly like this soy protein. It’s easy to get, just order it from Walmart. You will get it ready for pick-up pretty quickly and it’s 38 servings for about $20. You can’t beat that for convenience or price. It dissolves well in my shaker bottle. A previous product that I used was very hard to get and cost about 3 times as much. If you buy soy protein powder, make sure that you are getting an unsweetened product. When I first started using it, I bought one with 17 grams of added sugar by accident! You will want to add a 0 sugar sweetener of your choice. “Swerve” is a natural sweetener with 0 sugar and it doesn’t normally cause gastric distress but any 0 calorie sweetener of your choice is fine.wp-15812880343722030768008666958453.jpg

I use this shelf soy milk for my protein shakes because I have so much trouble finding a soy milk that has 0 added sugars. “Silk” does make a good refrigerated one but my local stores don’t carry it, so I found this one at Walmart and it’s great. I just pop it in the fridge and it’s good to go when I need it. BEWARE of added sugars in so-called “healthy” nut and soy milks! Read the labels carefully. If that chocolate soy or almond milk seems too good to be true, it probably is.

I add peanut butter powder to my protein shake. It adds a little sweetness and 6 grams of protein. I buy the house brand at Walmart because it’s cheaper and I like the taste better.


Get creative and add whatever 0 sugar ingredients that appeal to you if you want to try a morning protein shake to get you going. This is not my entire list of ingredients, just a base for whatever the shake may become.

What’s for Lunch?

I feel my best and seem to be my strongest when I eat a lot of fish, so tuna is a natural choice for me to carry to work. It’s cheap and convenient. The pouches are the bomb for convenience but if you want to stick with the cans, you will save a lot of money. I add two boiled eggs, Duke’s mayo (it’s naturally sugar-free), dill pickles with a little 0 sugar sweetener added to make them sweet and an apple for a huge, satisfying lunch. I almost always have a baked sweet potato on the side. Sweet potatoes are considered a superfood. They have cancer-fighting and immune boosting benefits. They are good sources of anti-inflammatory nutrients, vitamins A and C and are low on the glycemic index which means that they have very little effect on blood glucose levels. If you don’t dump insulin all the time, you don’t build as much belly fat.

Snack Time

Rule #1 concerning snacks, ALWAYS have them with you! If you let yourself get too hungry, you will eat too much of the wrong things. I carry boiled eggs, almonds, full-fat Greek yogurt, Frigo String Cheese, apples, and sweet potatoes. Eggs contain acetylcholine which keeps me more alert, almonds pack another punch of protein and a good serving of fiber. The combination of protein and fiber will keep you satisfied for a couple of hours. Eating Greek yogurt has been associated with having less belly fat. I use the full-fat variety because it’s just better. I have a significant number of calories to eat to fulfill my weight lifting needs so I have room for the good stuff. If you have tried the fat-free or low-fat variety and did not like it, I encourage you to try the real thing. You can flavor it with Crystal Light, peanut butter powder, nuts, fruit or Vanilla Splenda Liquid or a combination of any of these. Lemon juice and a 0 sugar sweetener makes something that tastes like lemon pie, but so does the lemonade Crystal Light. The calcium in the string cheese helps burn belly fat and I think that Frigo is just the best. The carbohydrates and fiber in the apples and sweet potatoes are filling and satisfying. We have to have some healthy complex carbs like those in these two convenient snack foods.


Notice that I am using the cheap house brands of almost everything. You don’t have to spend a lot of money to be healthy. That’s a lie out of Hell. Also notice the red ribbon on the upper right side of this carton, “Made With Whole Milk”.

Time to Lift!

I also love oats for complex carbs. There are so many ways that you can eat them. David just recently did an article, “Eat Your Oats!”where he discusses the merits of this, yet again, superfood. The complex carbs provide hours of energy and keep you from getting hungry for a long time. I always try to eat oats before I lift. They are also a protein source that can contribute to muscle mass growth and maintenance. I put the oats into a pot and measure water in a measuring cup and add about 25% more water and beat in two eggs into the water. I pour this mixture into the pot with the oats and bring them to a simmer for a few minutes and I have something like an oat pudding. I add 0 sugar sweetener, coconut oil and nuts for a wonderful, sweet treat that will fuel my lifting sessions. I usually add Maple Grove Farms Sugar Free Syrup to this heavenly concoction. Coconut oil has been associated with a decrease in belly fat in a few studies. (1) I may use butter instead but do like coconut oil, so I use it most of the time. You can get either flavored or unflavored coconut oil.


Dinner’s Ready!

I have a high-stress job and I usually lift after work. I want healthy, QUICK, inexpensive meals that I can whip up fast that will fuel my workouts. I usually opt for seared salmon, a baked sweet or white potato and green beans or a romaine salad. I use coconut oil, Saigon cinnamon and Maple Groves Sugar Free Syrup on a sweet potato and olive oil on a white potato. I use Heinz No Sugar Added Catsup on my salmon and olive oil on a romaine salad. I usually eat two servings of salmon or whatever protein that I cook. Sometimes I may cook chicken tenderloins by just adding them to a cast iron skillet sprayed with olive oil cooking spray and putting a tight lid on and letting them simmer. I also eat beef and thoroughly enjoy a half pound, ground chuck steak browned up nicely until the outside is a little crunchy drained on paper towels before I eat it.

I NEVER Go Hungry

As you can see, I eat plenty. I avoid sugar and never miss it. If you don’t eat sugar, you don’t crave sugar. At 63, I work a high-stress, full-time nursing job. I am the Charge Nurse and work very hard and always have the energy and stamina to do so. I also care for a special needs family member. I am on a high-volume weight lifting program and do it consistently and walk outside as often as weather permits. If you think that losing weight and being healthy means starving, you are wrong. Choose your food wisely and reap the benefits.



Asthma and Obesity



Twice the Risk

Of all of the people that I have known who had asthma, most of them were obese. Today I discovered that obesity nearly doubles the risk for the development of asthma and is also associated with the worsening of symptoms and poor asthma control. (1) Although there is no single cause is effect, there are several factors that may play important roles.

Possible Links to Obesity

Vitamin D deficiency is common in overweight and obese individuals. It is believed that this is a result of Vitamin D being a fat soluble vitamin and therefore it may be sequestered in fat tissue in the human body. Vitamin D deficiency has been linked to an increased risk of asthma attacks. Systemic inflammation is also suspected to play a part in the development of what is known as “obese asthma”. As fat tissue expands in the body, the distance between the fat cells increases and some of them die off. As the body tries to remove these dead cells, macrophages, the clean-up crew, come in to do the work. As this process develops chemicals that are inflammatory by nature are brought into the process and a constant state of inflammation is achieved in the obese body. As this process continues the lungs are impacted by inflammation. Gut microbiome , or the bacteria that live in our gut is also different in obese individuals. While the exact connection to the development of asthma is not completely understood, it is known that whatever inhabits our gut impacts much more than just our digestive system. Substances from the gut can circulate to other parts of our bodies and impact every part of us, including the lungs. (2)

Higher  Statistics

According to the American Lung Association, while 7 percent of adults in the normal BMI range have asthma, 11 percent of adults with a BMI of 30 or more are afflicted with this dangerous disease. They also state that these people do not respond to their medications as well as normal weight individuals. People with a higher BMI are also diagnosed with depression and sleep apnea more often and both of these impact the development and control of asthma in a negative way. (3)

A Tool

A study published in October 2018 in the Journal of Asthma found that obese patients with asthma who lost weight experienced improved breathing function and quality of life — particularly when they shed more than 5 percent of their weight. (4) Just think about that. If you weigh 300 pounds, then losing a mere 16 pounds can positively impact your symptoms of asthma. If you lose more, until you are within a healthy weight range, imagine the possible difference in the quality of your life. I have witnessed asthma attacks and they can be life threatening. At the very best they are terrifying and dangerous. This is a benefit of weight loss that you can appreciate very quickly.

Are You Worth $2.25?

This brings me to the question, what is your life worth? I have been obese. I know the cravings and the inability to ever be satisfied regardless of what or how much that I ate. I was a slave to those cravings for many years. While getting started in a healthy lifestyle is hard, I can assure you it is much harder to gasp for breath and be unable to be involved in activities that others take for granted because you are afraid of having an asthma attack. While there is no known cure for asthma, weight loss is recognized as a good tool for helping to control this life altering disease.  The same tool, weight loss, will also decrease your chances of developing so many other diseases and disorders that can debilitate you and even take your life. The next time that those cupcakes call your name ask them if they will pay for your medications and copays that they may predispose you to accumulating. Is your life as valuable as a cupcake? According to Google, that’s about $2.00-2.25 for one that you would buy in a bakery.

Premature Death

Being overweight or obese is associated with a higher risk of dying prematurely than being normal weight. (5) According to Harvard, for each 5 unit increase in the BMI above 25 kg/m2, there is a 38% increase in respiratory disease mortality. These statistics and research findings cannot be ignored if you suffer from asthma. These studies were carried out by professionals in their respective fields. You can either ignore this information or you can assimilate it and become proactive concerning your health and your future and your quality of life.

This website is always free and we do not offer any diagnosis or treatment for any disease or condition. We only seek to educate the public. Always seek your doctors advice concerning all of your health related issues.









Bacon Wrapped Guacamole Stuffed Chicken


Serves 4

Calories 338

Net Carbs 2.3 grams

Fat 17.5 grams

Protein 44.5 grams


4 (6 ounce) chicken breasts, butterflied or pounded

salt and pepper to taste

1/2 cup guacamole

8 slices bacon

Lay chicken flat and season with salt and pepper and spread 1/4 of guacamole on each and roll up and wrap in two slices of bacon each.

Bake at 400F til bacon is crispy and chicken is cooked, about 20-30 minutes, and broil for a few minutes at the end turning to crisp all the bacon.




“I Just Don’t Feel Like It”

There is a Truth that all heavy lifters are aware of, “feeling like it” isn’t required to have a great workout. What IS required is commitment. All too often, people fall into the trap of thinking, “If I could just get my mind right, I could be successful.” The only thing necessary to get your mind right is to be fully committed to your program. I have heard all of the excuses for why someone can’t, or won’t, get fit. In years past, I have made most of those excuses. What had to click for me was the simple fact that there are no shortcuts. It’s never, not one time ever, going to be easy. Since it’s not going to be easy then I have to prepare for my workouts like it is my job. I have to eat my specified number of calories in the proper ratio of carbs and protein. I have to get some sleep. I have to hydrate. I have to control the stress in my life and remove emotional clutter.  I have to make my fitness and health my first priority. It’s not something that can be hurriedly tacked on. It is my life, literally. Whether I feel good or not, the show goes on.

“It’s Just Not Fair.”

A common definition of “mindset” is, “the established set of attitudes held by someone”. Wow, think about that the next time you hear someone lament how unfair life is to them in the context of weight, level of fitness and appearance. I am NOT talking about those moments when true tragedy strikes and you feel like you are being singled out by God for target practice. That’s another issue altogether. What I’m talking about here is those remarks that everyone has heard about genetics, or what they thought were “genetics”. You know, “Just look at her, I wish I had those genetics.” Those types of comments are merely excuses to be lazy. While genes do dictate basic body type, what you do with that type is what makes you either fit or paunchy. The choice is yours. Don’t blame genetics. A lean and fit body, regardless of type, will always look good.

“If I Had Her Money”

Another common misconception is that “If I had her money, I would look like that too.” Probably not. As a matter of fact, regardless of what “she” does, unless she commits to excellence, she won’t look like that long herself. I know of super-fit Instagram models who have done some crazy things to look the way they do, things that I would never do, but they also work their collective asses off and build on what they bought at the doctor’s office. That’s how they keep it up. You can’t just go get a surgically altered body and let it go to Hell and expect to keep it. Those women are in a highly competitive market and most of them are aware that they need to protect their investments. I personally know a woman who is not a model but inherited a bit of cash and spent it all to reshape her body. She got what she wanted but after a few years of neglecting her eating plan and exercise, she will barely get your attention. She is slowly returning to what she was before the surgeon’s knife made the first cut because she never committed to work hard to keep what she bought. It would have been a lot cheaper and safer to have just worked out.

“Oh, But Food’s So Good!”

It’s fairly common to hear people say, “I would “diet”, but food is so GOOD!” Well, yeah. It’s supposed to be good so that we don’t starve. If everything tasted like gruel, we would have no fat stores at all and we need some fat. Without it we will die. It holds our organs in place and affects our hormone levels. Food is good to everyone. Super healthy, fit people like food just as much as obese people who refuse to change. There is probably no food that you can mention that I don’t like. There are some I have never tried but the odds are, if I tried them, I very well might like them, even the “disgusting” ones. I learned to control my weight out of necessity. I always had a voracious appetite and ate plenty. You are not special in this regard. I realized at one point that no matter how much chocolate cake I ate, I would still want chocolate cake, just as much. I could not ever be satisfied no matter how much I ate, so I quit eating it. If I was going to crave it incessantly regardless of how much I ate then it made no sense to even start eating it in the first place. As a result of that decision, I never crave chocolate cake. We have all kinds of chocolate desserts here on the website that are sugar-free and healthy but because I really don’t ever think about eating cake anymore, I seldom even make those recipes. It is necessary to realize that food tasting good is not an excuse to eat too much of it or to eat empty calorie laden junk foods that do not nourish your body and cause additional cravings.

“I Just Don’t Have Time.”

Are you serous? David has written about his schedule. It is grueling and he’s the most dedicated person that I have ever known in regards to his fitness initiative. My schedule is no cakewalk either. I work a very hard, full-time nursing job and take care of a special needs family member. You will quite often find me in my “Dungeon” lifting weights in the middle of the night. I learned a while back that I have to take the time to prepare food before I go to work. I encounter people on a daily basis who get to work with nothing to eat. Plan your work and work your plan. It takes less time to just get it done than it does to come up with excuses to avoid exercise and eat garbage that you waited for at the drive-thru. Again, it’s a decision.

“Healthy Food Is Too Expensive”

David just addressed this but honestly, this lie is killing people on a daily basis. Plain, whole foods are not expensive. Eating out is expensive. Doctor’s office visits are expensive. Medications necessary because of obesity are expensive. All kinds of lean meats go on sale and potatoes and vegetables, including beans are always cheap. And then there’s the Incredible Edible Egg, it’s highly versatile and adds a cheap punch of protein to any meal. Processed foods are insanely expensive because you never feel satisfied eating that junk and you just keep eating more and more. An egg or two is a lot cheaper than a box of breakfast pastries.

“I’ll Do It When I Can Focus.”

I have actually heard this excuse. “There’s just too much going on in my life right now for me to think about what I’m eating.” If you are profoundly over-extended and stressed, this is not only a good time to get your eating and fitness under control, it’s probably the best time. Then your body and mind will be better able to handle everything else.

The Truth of the matter is this. Regardless of what excuse or lie that you perpetuate to yourself and others, it won’t change the reality that a healthy body fat percentage and exercise that has been approved by your doctor will help your self-esteem, your ability to function and your overall health. Face the Truth and start counting those calories today! You can use the Calorie Counter Pro to determine how many calories you need to eat to lose a pound a week. What have you got to lose? Always get your doctor’s approval before beginning any weight loss or exercise program.

Sugar-Free Chocolate Sheet Cake


Serves 20

Calories 230

Net Carbs  2.8 grams

Fat 20.3 grams

Protein 5.8 grams


2 cups almond  flour

3/4 cup Swerve  Granulated

1/3 cup coconut  flour

1/3 cup unflavored whey protein powder

1 Tablespoon baking  powder

1/2 teaspoon  salt

1/2 cup butter

1/2 cup  water

1/4 cup cocoa

3 large eggs

1 teaspoon vanilla extract

1/4 cup heavy cream

1/4 cup water


1/2 cup butter

1/4 cup cocoa

1/4 cup heavy cream

1/4 cup water

1 teaspoon vanilla extract

1 1/2 cups Swerve  Confectioners

1/4 teaspoon xanthan gum

3/4 cup chopped  pecans


Preheat   to 325F

Grease 10×15 inch rimmed sheet  pan

Whisk together flours, sweetener, protein  powder, baking powder and salt.

Combine butter, water and cocoa powder and stir over medium heat til melted. Bring to boil and remove from heat. Add to dry ingredients.

Add eggs, vanilla, cream and water and stir til combined. Spread in prepared pan.

Bake 15-20 minutes until cake is set and a tester inserted in the middle comes out clean.


Combine butter, cocoa, cream and water and bring to a simmer, stirring til smooth. Stir in vanilla and add powdered Swerve 1/2 cup at a time whisking to dissolve clumps. Whisk in xanthan  gum.

Pour over warm cake and sprinkle with pecans. Let cool until frosting is set, about 1 hour.

Food and a Long, Healthy Life


There’s ALWAYS Something to Eat

An important part of David’s Way is making every calorie count, to make each calorie come from good, whole, healthy foods that nourish our bodies as efficiently as possible. David just did an article on oats that is a good example of this practice. Oats are a staple in both of our diets for strength and overall good health. We eat simple, whole food, nothing particularly expensive or special in any way. We count our calories and stick to a specific number that is calculated for each of us. This practice is called “Calorie Restriction” but we seldom feel that our calories are restricted because when we eat strictly whole foods, it’s sometimes hard to eat all of the food required to satisfy our calorie quota. Whole foods are nutritionally dense and satisfying so we get full sometimes before we finish our calories.

You Have Choices

“By some estimates, eighty percent of coronary heart disease, and type two diabetes mellitus and forty percent of cancers, may be prevented by modifying dietary habits, engaging in regular physical activity, and avoiding tobacco use.” (1) Think about that statement. This is from the National Institute of Health, a government group devoted to the health of this nation. They have no interest in tainted research. Their goal is to make us as healthy as possible. They cite studies that show that 26% of the risk for early death and the most disability-adjusted life years lost in the U.S. were both linked to dietary habits. In this study, they revealed that Okinawans have 80% fewer heart disease deaths and 40% fewer cancer deaths. I believe that the Okinawans are onto something.

Keep It Simple

Okinawans practice calorie restriction, eating until they are about 80% full. An important piece of this puzzle is that calorie restriction appears to improve health when there is no nutritional deficiency present. You cannot eat a low number of calories that consist of junk foods and be healthy.  We DO NOT advocate extremely low calorie, starvation diets. We believe that every food that we eat should be nutritionally dense. This is not “special” food. It is simple food. It is the way that people in the United States ate for over a hundred years and then slowly but surely, processed, fake food began showing up. With the rise in these fake foods came an increase in disease and body fat. Only a generation or two back, having more than just enough on the dinner table was pretty rare. Families came together and ate what was prepared and were satisfied with that, but they were seldom more than 80% full. People worked hard and were able to do it because they ate well. Leaving some space in your stomach keeps the receptors that signal you when to stop eating performing at a healthy level. When we eat all that we can hold, those stretch receptors get reset and we want to eat more and more and gain weight accordingly.


Functional Food

When we eat nutritionally dense foods we naturally eat fewer calories. The Okinawans eat a lot of sweet potatoes of various types, purple being the most nutritious. They eat seaweed that is associated with lower cancer rates. They believe that food is medicine. While I’m all up for a trip to the doctor if I need that, I can honestly say that the last time that I remember being sick enough to go to the doctor was 11 years ago. I take no medications. I am 63. Food is an energy source for me and little else. I do enjoy a bowl of hot, steamy oatmeal or a really good salmon fillet but function is how I choose my food. I never choose food by cravings because I quit having them when I quit eating sugar. There are nights that I lift weights late and even then, I sometimes have to make sure that I have all of my calories in before I lift. The deadlift demands fuel. I have been about to go down to my equipment in the Dungeon when I realized that I was not hungry but I still needed a little more food to lift.

Not Just Longer Life, Better Life Longer

A very interesting aspect of studies done in Okinawa is that there is an upregulation, or upgrading, of a gene associated with lifespan and health. With the ever-improving genetics associated with caloric restriction and a nutrient dense diet, Okinawans in this study had about 10 additional years of disabilty-free life so they not only lived longer, they lived better. At David’s Way we always encourage you to count your calories and make them count. Don’t waste them on empty calorie foods that do nothing to improve your health and do everything to keep you craving sugar and salt. The Standard American Diet is truly S.A.D. and will barely sustain life, much less improve it. With research that is this compelling you may decide to do everything in your power to live longer and function higher on into old age. While these results are not conclusive,they are fascinating and since I eat in a similar way, I find this study to be a great example of good science that is good for human beings. I believe that it is money well spent with results that could possibly change the future of the world, if only we would listen.





Super Bowl Low Carb Ham and Cheese Pinwheels



Nutritional Info

Serving Size 2 Pinwheels

Calories 482

Fat 41 grams

Net Carbs 4 grams

Protein 25 grams



1/4 cup almond flour

3 Tablespoons coconut flour

1 teaspoon onion powder

1 teaspoon garlic powder

1 1/2 cup low-moisture, part skim mozzarella  cheese, shredded

4 Tablespoons butter

2 Tablespoons cream  cheese

1 egg

10 ounces sliced ham

1 1/2 cups sharp white cheddar cheese, shredded

Dijon Butter  Glaze

2 Tablespoons butter

1 Tablespoon Dijon mustard

1 teaspoon  Worcestershire sauce

1 teaspoon garlic  powder

1/2 teaspoon dried Italian  seasoning


Preheat oven to  375F

Combine flours, onion and garlic powder.

In another bowl, combine mozzarella, butter  and cream cheese. Microwave for 1 minute and thirty seconds to soften. Mix together until everything is well combined. If it gets stringy or not quite melted enough, put back in the microwave for 30 seconds.

Add the dry ingredients and egg to the cheese mixture and mix until everything is well incorporated. You can put it back in the microwave for 20-30 seconds if it is hard to mix.

Once the ingredients are combined, spread the dough out onto parchment paper into a 9×13 layer. If dough gets sticky, wet your hands to prevent it from sticking to you.

Sprinkle the cheddar over the top, covering all of the dough and then layer on the ham.

Roll the dough up tightly lengthwise and with seam side down, cut into 1 inch slices.

Place in a baking dish and bake for 25 minutes until golden brown.

While they are baking, melt the butter and mix it it with the Dijon, Worcestershire, garlic powder and Italian seasoning., Fork whisk til all ingredients are well incorporated.

Take the rolls out of the oven and brush the glaze over the top of them. Return to the oven and bake for an additional 5 minutes.