Low Carb Chicken Enchilada Casserole

Nutritional Information

8 servings

Calories 368

Protein 33 grams

Carbs 12.6 grams



6 c. cauliflower florets

1/4 c. coconut flour

1 t. chile powder

1/2 t. cumin

1/4 t. salt

1 t. paprika

1 t. oregano

2 eggs, beaten

Top Layer

1 1/2 pounds cooked, shredded chicken breast

1 t. chili powder

1/2 t. cumin

1/4 t. salt

1 t. paprika

1 t. oregano

10 oz. enchilada sauce

2 c. Mexican shredded cheese


1-Steam cauliflower til tender

2- Process cauliflower in food processor until it looks like rice

3-Mix in flour and spices


5-Preheat oven to 350

6-Combine chicken and spices

7-Spread cauliflower into 9X13 for first layer

8-Put chicken on top

9-Pour sauce over

10-Top with all of the shredded cheese

11-Cover and bake about 30 minutes

12-Uncover and bake an additional 5-10 minutes until cheese is melted

13-Cool at least 10-15 minutes

14-Top with optional toppings if you desire, such as lettuce, tomatoes, olives, avocado, sour cream or salsa (these would add calories in some cases )


Summer Countdown

Summer presents unique challenges for a lot of women. A lot of us are self conscious about exposing our bodies in swimsuits and shorts. If we start now, by summer we can have some positive changes that will make us more comfortable in summer clothes.

1-Determine now, that this summer will be better. Regardless of the amount of weight that you want to lose, there is time to effect some positive changes. Seize this moment in time to go after a great summer experience. Focus. When Fall drifts in, you will be sad to see the summer go!

2-Set a goal for summer fun. If you like to swim, decide where. If it’s a pool membership, get your finances ready. Some gyms with pools are expensive. Don’t let money keep you from the summer of your dreams. Maybe you want to take a cruise! Definitely get your finances ready! If you want to take a beach vacation or even go to the mountains, you will want to wear cute summer clothes in a new size. Be prepared to shop.

3-Make a plan. It’s good to write your goals. Make two lists or charts, one for finances, one for health goals. Set your goals in place and then write the steps necessary to get there. It’s about 17 weeks until the first day of summer. By following a conservative eating plan such as David’s Way, you can lose a significant amount of weight before that day, June 21.

4-Consider other things that you can do to up your self esteem for this season. You might get a new hairstyle or color. Don’t wait too late to do this. You don’t want to find out that your new style doesn’t suit you at the last moment. The idea is to have everything just right before you take that trip or splash into that pool party. Remember to make your hairstyle easy care and adaptable to summer heat and humidity.

5-Take inventory of your personal life. If you live with someone who makes you feel bad about yourself in summer clothes or during vacations or other special seasonal events, you might want to ask yourself why you put up with this. Sometimes we have to bite the bullet and remove abusers from our lives to truly enjoy anything.

6-Schedule. You need to look ahead at your work schedule and the schedules of those around you now to arrange off time for special summer events. If you wait, the stress can cause you to binge eat. The amount of stress that we inflict on ourselves trying to go on vacation and reduce stress is unimaginable. Head it off at the pass and settle these issues now.

7-Dump frienemies. You cannot enjoy this season of skimpy clothes and feasting with people around you who will make snarky remarks designed to undermine your efforts at self improvement. I don’t care if you’ve known them since high school, dump them if they EVER do this. Snarky is not friendly, it’s friendly fire. It will kill you. Oftentimes these people have bad habits and they do not want to see you succeed in your weight management. They had much rather keep you under their thumb. Don’t let it happen.

8-Journal every bite. If you bite it, write it. Know what you’re eating. As David says, you can not outrun a bad diet. Be truthful with yourself. Know how many calories you are supposed to eat. Eat them and stop eating for the day. Make your diet nutritionally dense. Read David’s article, “Make Every Bite Count”. He elaborates on nutritional density in this article. It’s profoundly important. Use the “Calorie Counter Pro” here on the blog to discover how many calories you need to eat.

9-Tweak your exercise program, with your doctor’s permission. I love weight training. You may love something else. Whatever you do, look at it with your doctor and see how you can improve. Be faithful to your program. Having an exercise program is not the same as DOING an exercise program. In 17 weeks you can see improvement with any plan, IF… you are faithful.

10-Shop! About 2 weeks before your event, shop. As much as I love on-line shopping, I strongly encourage you to shop in a brick and mortar store. You can try swimsuits and shorts and summer tops on with that full length mirror and choose the pieces that make you feel like a rock star. Ordering online is fine if you always know exactly what you want but nothing beats that in-store experience of trying on something in a different size and looking awesome in it. DO NOT take a negative person with you on this shopping trip. It’s better to go alone and please YOU. YOU are the one who will wear it all summer. Get what you want.

11- Just before your trip make sure to mani, pedi and body scrub. A swimsuit always looks better with glowing skin. Investigate waterproof makeups or skin care products that you can’t do without. I personally love mascara but Ladies, there’s just not one that really looks good if you swim and really let your hair down. You don’t want those raccoon eyes! You can use some great moisturizers, sun screens and BB cream type facial products, curl your lashes and apply a great lip color, or just a good balm.

12-PROTECT YOUR SKIN! Use high SPF sunscreens, hats, sunglasses and sleeves when appropriate. Great skin protection will set you up for a lifetime of good looking summers!

Relax into the season knowing that you are at your best, looking great, free from negative influence and abuse. You’ve worked hard, now enjoy! You deserve it. ♥ ;-*

Sugar Free Valentine Dark Chocolate Cake

Nutritional Info

Serves 16

Calories 215

Carbs 17

Protein 4.4


3/4 c. Dark Cocoa

2 eggs

1 t. salt

1 c. milk

2 t. vanilla

1 c. boiling water

1 3/4 c. all purpose flour

2 c. granulated Swerve

1/2 cup vegetable oil

1 1/2 t. baking powder

1 1/2 t. baking soda


Heat oven to 350

Grease three 9 inch round cake pans or line 28-30 muffin cups (2 1/2 in.) with paper bake cups

Stir together Swerve and other dry ingredients

Add eggs, milk, oil, and vanilla.

Beat on medium speed for 2 minutes

Stir in boiling water

Pour batter into prepared pans or fill cups about 2/3 full with batter

Bake 30-35 minutes for pans or 22-25 minutes for cupcakes or until wooden toothpick inserted into center comes out clean

Cool 10 minutes

Remove from pans onto wire racks

Cool completely

Frost with “Dark Chocolate Frosting”

1/2 c. butter

2/3 c. dark cocoa

3 c. confectioners (powdered) Swerve

1/3 c. milk

1 t. vanilla

Melt butter

Stir in cocoa

Add powdered Swerve and milk, beating to spreading consistency

Add small amounts of milk, if needed.

Stir in vanilla.

Low Carb Pizza Casserole

4 oz. Turkey pepperoni

4 oz. Cream cheese

4 large eggs

1/3 c. Heavy cream

1/4 c. Parmesan, grated

1/2 t. Minced garlic

1/2 t. Dried oregano

1 c. Parmesan, Asiago, Romano blend

2 c. Mozzarella

1/2 c. Tomato sauce

Grease 13X9 dish

Preheat oven to 350°

Combine cream cheese and eggs til smooth

Add cream, 1/4 c. Parmesan, garlic and oregano and blend well

Sprinkle cheese blend in bottom of pan

Pour egg mixture over

Bake 30 min. Or til lightly browned

Spread tomato sauce over

Top with pepperoni

Cover with 2 c. Mozzarella

Broil til brown and bubbly

Cool 15 minutes before cutting.

Makes 8 slices

Calories 255

Carbs 2 grams

Protein 14 grams

WW SP 10

10 Tips to Avoid Self Sabotage

1-Boost your self esteem with activity, with your doctor’s permission of course. Exercise is one of the very best anti-depressants. When we feel good about our accomplishments we are more likely to behave in a manner that will reinforce the lifestyle that created our newfound happiness.

2-Develop a supportive social network and avoid negative people with negative input into your life. There are some people who you believe to have your best interest at heart who do not. They will try to influence you to be like them and forget about your new lifestyle. Don’t allow this to happen.

3- Get yourself a new wardrobe and dispose of all clothing in larger sizes. If we don’t have bigger clothes, we’re more likely to try to stay in the newer smaller sizes that we worked so hard to achieve.

4-Continue the eating plan that got you to goal. If your eating plan worked to get you to goal, it will keep you there. Add just enough calories to stop your loss and make sure to incorporate this plan into your lifestyle. Let it become your normal.

5-Minimize clutter to help control stress. A cluttered environment leads to a cluttered mind which leads to anxiety. Anxiety produces a strong desire for comfort foods, alcohol or drugs which causes stress eating and drinking. Stop anxiety in it’s tracks at all possible venues.

6-Guard your overall health and energy. Get a physical with blood labs. There are some physical conditions that can cause depression and lethargy. If left unchecked, they may cause the desire to overeat to become overwhelming.

7-Avoid alcohol. Alcohol contains excess empty calories. It lowers your inhibitions which can lead to uncontrolled binge eating.

8-Avoid sugar. It’s high in empty calories and causes spikes in blood sugar and in insulin which drive cravings for more of the same.

9-Remember that you are choosing to be healthy. It has not been imposed on you. This is something that you chose for yourself. There is no struggle for power or competition.

10- Set an achievable long term goal with many short term goals along the way. This will keep you focused on making progress.

Now, celebrate the difference in the way that you feel with less weight to carry. Enjoy your newfound energy and the physical abilities that come with it and carry on. Remember, it’s a lifestyle that will see you into old age and beyond with strength and energy. Don’t grow old gracefully. Grow old with style. ;-*

Skin Care During Weight Loss

Losing weight when our body fat is too high is one of the best things that we can do for ourselves. Never let the neighsayers and the people who are trying to keep you down convince you that it will make you “look old”. I wish I had a dollar for every time that I heard that. Nowadays I look like their daughter and some of them are younger than me.

Lose S-L-O-W-L-Y

Slow weight loss is best for your skin. It gives the skin time to adapt. Whatever elasticity you have in your skin will best be served by a slow loss. Even plateaus are good when it comes to your skin. We make new skin cells constantly with all of them being replaced every 28-30 days. If we make slow changes, this cellular turnover can repair a lot of damaged cells and help retain more elasticity.


Our skin needs water, inside and out. Even though hot showers feel so good in cold weather, they can strip the oils from your skin. Oils hold moisture in your skin and the moisture is what makes your skin soft and supple.  Use lukewarm water for your showers, baths,face and hands and moisturize immediately afterward. I use facial moisturizers on my body because they are higher quality. Yes, they cost more but we tend to put our money on what is important to us. My body is the only place that I have to live so I want it to be beautiful and strong. Keep moisturizers close by your bathtub, all of your sinks, in your car and in your purse. Use them often. Using a humidifier in your home can put moisture back into the air in your home and prevent your skin from drying out. Drinking enough water to keep your urine straw colored will keep your body well hydrated. It is possible to drink too much water, so just keep your urine at this stage. I have known of people who wanted to drink water until their urine was clear. That’s not necessary. 


Choose your moisturizers carefully. Use oil based moisturizers instead of water based. The water based products will quickly dissipate leaving you with no protection.


Wear gloves and scarves to protect your skin from cold.  Always wear sunscreen, even in the Winter. Winter sun can be just as damaging as Summer. The sun damages DNA which leads to wrinkles, sagging and skin cancer.


Regardless of how much we spend on moisturizers, if we apply them over a layer of dead skin, they won’t work. Gently exfoliate everywhere, face, including lips, and body.  I love my net body scrubber and you can buy them for $1 at most drug stores. When considering exfoliation for your face and lips, know your skin type. Don’t over do and wind up red and irritated. Proceed with caution.  

Avoid Sugar

Sugar molecules bombard healthy fats and proteins and make them stiff and malformed. These deformed molecules are actually called AGEs, Advanced Glycation End products.  I think that about says it all. This results in wrinkles and sagging.

Avoid Cigarettes

They deplete Vitamin C stores which is used in collagen production.  If you don’t have the ingredients to build new skin then guess what, you’re stuck with old skin. It will look like it.

Avoid Alcohol

Alcohol dehydrates your skin.  It is also a source of hidden sugar that will cause the same effects as the sugar in a snack cake. It will cause food cravings and lower your inhibitions so that your weight fluctuates and causes your skin to have to accommodate constant weight changes.


Our skin repairs itself while we sleep. Notice the difference in the way you look after being up all night and after a good night’s sleep.  Get your zzzzzzzz’s.


Always get your doctor’s permission before beginning any exercise program.  While cardio gets your heart rate up and burns some fat, resistance training will do that and also build shapely muscles to keep your skin contours beautiful.  Think about a balloon. While it’s inflated it’s nice and taut but let the air out and you have a loose bag.  There is something called body recomposition where we lose fat and build muscle.  That’s what I do to keep the bag full.  I want to be shapely with nice contours and strength.  I am a strong advocate of women’s strength training.


There are some supplements that may help with your skin.  I take Vitamin C to boost collagen production.  You may want to investigate this venue but proceed with caution.  There are a lot of empty promises in this area.  A good high protein diet will give your skin the building blocks it needs. 


The high protein program that we recommend supplies the much needed amino acids for the building blocks of healthy skin.  We also recommend low carb and that is especially good for your skin because it limits the amount of sugar available in the body.  All carbs eventually break down into sugar.

If you follow these tips, you can loose body fat with less impact to your skin.  It takes work just like the rest of your self improvement program but the end result is more than worth it.





How To Be Happy

The Long and Winding Road

It’s unusual to remember your very early childhood, but I do. It was a very good time. I was very happy. We lived across the road from my maternal grandmother and my mom and dad were loving and kind. At the age of four, life began to change. My mother told me that I was fat and began to monitor my every bite. I weighed 40 pounds which is the average weight of a 4 year old. My mother was anorexic and her view of life and beauty became mine and my self esteem ceased to exist. I loved my mother dearly and from that day on, I never measured up in her eyes. My life became a living hell, always striving and never attaining, reaching for the illusive state of perfection that does not exist. I struggled aimlessly until about a year ago. I can truthfully say that I have discovered the key to happiness. At the age of 62, I am finally happy.

Make Some Decisions

January of 2018 I decided that I would create a life that I loved. Although I was at my WW goal, I had high blood pressure, insomnia and anxiety. I was taking three medications. I was living in an abusive environment. I had been out of the workplace, full time, for over 20 years working with my special son, who graduated from college, and nobody believed that I could or would do anything else. After all, I had financial security, right? My abuser even asked incredulously. “How could you survive “? Seriously? I’m a nurse. I figured out what I wanted for my life and I knew that it was possible, but only one way…hard work in every area. Nursing is hard when you’re 25 and been at it a few years. I was 61 and had been out of it for 25 years. I also had to arrange living quarters. A good paying job was necessary if I wanted to be truly free.

Make Plans

In January I laid my plan. Along with getting free, I also wanted to get profoundly healthy and come off all medications. I wanted to get sculpted and strong. I wanted to live a focused, efficient life. I admired David because he is serious about health. I knew that with his military background that he could help me and that he would accept no excuses. I had to be inspired and pushed. He began to coach me and as my strength grew in my body, my mind grew more. I found my identity in the Iron. It gave me a true measure of my strength and dedication because let’s face it, The Iron Never Lies. (Henry Rollins)

Implement Your Plan

This can be the most daunting step to a fulfilled life. It’s easy to talk the talk. Walking the walk takes grit. It’s necessary to decide if you want peace or panic. Do you want  decisions or drama? Do you really want this life that you have envisioned enough to dig in, work hard, work harder and then do it again or do you want to complain about being unhappy? Old habits die hard.

Remove unnecessary negative influences from your life.

Negative people and habits are stress. In order to live a fulfilled life, these things must be removed because they drain the energy that you need for building good things. We have X amount of energy. If we waste it on drama and bad habits, we will never become all that we can be.

Commit to the long haul.

Remember, you are CREATING a new life. This is not going to end until your life is over. It is quite literally, a lifeSTYLE. Go in deep. Change everything that needs to be changed. Work hard.

There is a law of science that something can’t be created out of nothing. Energy cannot be created or destroyed. There is only so much. Use yours to create.

Feel the burn.

Acknowledge the difficulty of your endeavor and glory in small successes. Acknowledge your strength in overcoming and persevering. Acknowledge helpers along the way. And then compare this level of difficulty to the level of pain and suffering associated with being a slave to your old life…and breath.

Take care of your body.

Be healthy. Most of the time, it’s a choice. Do healthy stuff. Avoid unhealthy stuff. It’s that simple. Don’t eat sugar.

Take care of your mind.

Think about positive things. Love, honor and respect those who deserve it in your life. Give in. You don’t always have to be in control. Find one person that you can truly trust and revel in that knowledge.


Sometimes we make a mountain out of a molehill and walk off into that mountain and die from exposure and starvation. Don’t do drama, period. Just don’t. You will never be happy if you are like a leaf in the winds of emotion. Walk away. Work out. Preserve the good things that you have achieved and always remember to be thankful.

If you do these things, you will be happy. ;-*

Super Bowl Gingery Shrimp Salad

Nutritional Info


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. Kosher salt

2 T. canola 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. 😋

Super Bowl Grilled Jalapeno Poppers

Nutritional Info

Per 2 pepper halves

Calories 84

Protein 7.1 grams

Carbs 3.5 grams

Total fat 4.8 grams

Sat fat 3.1 grams


1/2 c. FF 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 kosher 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 til bottom charred and top lightly browned.

Sprinkle with cilantro.

Enjoy! ;-*

How To Get To Goal

I am a WW Lifetime Member. I was also a “turtle”, a very slow loser, when I was following that plan. I learned all the “tricks”. I have moved on to David’s Way because it is better for me and has enabled me to hone my fitness and overall health. These are the tools that I used to get to my WW goal, and a little more.

1-Realize that joining a group is not enough. You have to actually work the plan.

While this sounds ridiculous, when I first joined WW and every time I started a new “diet”, I felt like I would lose weight just because I was doing all of the superfluous stuff like buying the right books, buying the right food, buying the right workout clothes. I never truly believed that, but there is a feeling of accomplishment that comes with making that initial decision to make an effort to lose weight that creates a false euphoria. In this euphoric state it is easy to forget that we have to change our ways if we want a change. After joining any group or committing to any plan it is imperative to do the work. It’s not easy to change dietary habits that have been ingrained in us for a lifetime but the rewards are well worth it.

2-Commit to following your plan faithfully even when the scales, (or the barbell;-), don’t give you the results that you want.

We are committing to long term change, not a quick fix. Know that the plan works if and when you work the plan honestly. Our bodies respond to our actions and our actions are subject to variability. When you have done the right things enough times, long enough, you will get the results that you want.

3-Work the food plan honestly.

There is a temptation to take advantage of what seems like “too good to be true” details in some plans, WW being one of the most taken advantage of in this respect. If you don’t have to count calories and just acknowledge the points values of the 0 points foods and you overeat those foods, you will not lose weight. This is common sense. I was on an older plan and the first thing that I did was run out and buy massive amounts of fruit because we didn’t count fruit. I gained weight.

4-Apply honesty to your activity as well.

I have seen pictures of the app where a lady was awarded over 200 points for exercise. I never found a way that I could eat that many extra points on a regular basis and lose weight or maintain weight. It goes back to something that Davids says frequently, “You can’t out-exercise a bad diet.” This is the equivalent of eating about 4-5 brownies every day. That’s how we gain weight, not lose. Be realistic. Exercise is wonderful but if you exercise merely to eat more you will be disappointed.

5-Avoid alcohol.

Yep, I said it. Most of us are fooling ourselves if we think that we can have alcoholic beverages and lose weight or maintain a healthy weight because the sugar in alcohol creates cravings. The alcohol creates a social, party state of mind where we think that we’re entitled to eat something delectable and because the alcohol stimulates the appetite and lowers inhibitions, all of a sudden everything is delectable…and lots of it. If you are serious about being your very best version of you, just don’t.


When I first started going to meetings I would go all day with out eating or drinking anything just to see that magic number on the scale. I would be so hungry, coffee deprived and dehydrated after that meeting that I would just go crazy, eating everything in sight. It would take days to compensate for that binge. Go ahead and eat and hydrate normally. Again, this is for the long haul. One weigh-in really doesn’t matter very much.

7-Plan your meals and snacks.

This way you are never caught starved and hangry, yes, HANGRY, you know, that terrible feeling when you have gone too long without eating and you’re miserable and mad at the world. Hangry sets you up for a major dietary catastrophe. You will also have the food on hand that you need and will be able to reach for healthy meals and snacks on schedule. Your body will stay satisfied and your mind will be better able to turn away from cravings and social pressure to eat too much. Be prepared.

8-Associate with like minded people.

The people that we associate with is critical to our overall health. If we hang out with people who want to eat poorly at every opportunity, we will follow their lead. More than likely, we are not going to influence them for the better. Instead, we will abandon our ideals under social pressure. Choose your comrades wisely. There is power in support groups such as David’s Way. We have common goals.

9-Be ready to upgrade.

When whatever plan you are on is not giving you the results that you want, move on. I was at my goal and had been for a couple of years when I began to notice things about my health that were disturbing. I was on three medications, had anxiety, insomnia and high blood pressure and was beginning to lose muscle. At 61, these were critical issues. Muscle is necessary to good health. I asked David to help me and he graciously obliged on one condition, I would follow his plan to the letter. He told me to lose twenty pounds. I was stunned momentarily but readily agreed because I was not happy with my then state of health. I followed his idea of high protein- low carbohydrate eating and completely removed all added sugar from my diet. In no time at all, I dropped those twenty pounds. I also began lifting weights and decreasing the stress in my life. The combination has given me the best health that I have ever had. I am 5’6″ tall, weigh 140# and wear a small or medium. I have managed to keep my curves and I am very strong, quite often the strongest person in the room. I take no medications.

10-Adapt to maintain.

Realize that this is NOT a diet, it is truly a lifestyle. Study and learn all you can about how to get what you want for your health. Be pro-active. Never just accept that ill health is your destiny. Regardless of how long it takes you to see a number on a scale or do what we do at David’s Way, arrive at a desired body fat percentage, always remember that this is your CHOSEN lifestyle and treat it as such. Work it. Work it to your advantage. Dig in and make it yours. We’re here for you. ;-*