Sugar Free Chocolate Banana-Nut Parfait

This low calorie sugar free treat is a much healthier alternative to ice cream being as there is no refined sugar within it, and it is not a processed food. The bananas are high in potassium and fiber, additionally, they are an excellent source of complex carbohydrates which our bodies need for fuel. The macadamia nuts are a good source of fiber, Vitamin B6, they’re loaded in minerals and are a good source of mono-unsaturated fats which are good for lowering cholesterol. The coconut cream is rich in cancer fighting lauric acid.

This is a healthy post work out treat you can enjoy at any time of the year. To our Weight Watcher’s readers, you will find this treat to be high in points, however this is largely because of the content of healthy fats which our bodies actually do require for proper absorption of nutrients in the foods we consume.

This recipe serves 4

278 calories and 12 points for Weight Watcher’s

27.7g carbs, 19.7g fat, 2.4g protein, and 5.6g fiber

  • 1/2 cup coconut cream*
  • 2 medium bananas, sliced
  • 1/2 cup toasted-chopped macadamia nuts
  • 1/4 cup unsweetened large coconut flakes, lightly toasted
  • 2 ounces sugar free dark chocolate, melted and cooled slightly
  1. If coconut cream is very firm, let stand at room temperature for 10 to 15 minutes to soften slightly. In a medium chilled bowl, beat coconut cream with an electric mixer on high speed until cream is light and fluffy.
  2. In four parfait glasses, or 8 ounce glasses with straight sides, divide half the banana slices, spoon half of the whipped coconut cream on top. Top with half of the nuts and coconut. Drizzle with half of the chocolate. Repeat layers once more and serve immediately.

*Note: Chill can of full fat coconut milk for a couple hours. Remove the top of the can. The coconut cream will have risen to the top and formed a solid layer. Use a spoon to scoop out the solid cream. Measure 1/2 cup to use.


Summer Squash Chips

If you ever get a craving for a little something different in the way of chips, you have to try these chips which are made from summer squash. This recipe is so simple to prepare, you might want to involve your young children in making them as it will enourage them to enjoy healthier snacks. You children will live healthier lives eating these kind of healthy snacks over eating sugary sweet treats.

This recipe serves 4

118 calories 2 Points for Weight Watchers

5.6g carbs, 10.9g fat and 1g protein

  • 1 lb summer squash
  • 2 tbsp olive oil
  • 1 tsp ginger
  • 1.4 tsp nutmeg
  • 1 tsp cinnamon
  • 1/4 tsp cloves
  • pinch of salt
  1. Clean and peel the summer squash, slice squash thinly
  2. In a bowl, combine the oil, ginger, nutmeg, cinnamon, and cloves. Pour the oil mixture over the squash slices and toss to combine well.
  3. Dry squash in the dehydrator.
  4. Dehydrate at about 100F overnight, or 12 hours, or until crspy.
  5. Serve hot!

Looking Good As We Age

Here while back I ran into an old friend from high school whom I did not recognize at first. I was a little embarrassed because this individual recognized me, but the encounter had me wondering who the old codger was that was speaking to me. Turns out the old man who had struck up a conversation with me had been one of my class mates in school.

Once we reach about fifty years of age, these types of occurrences are common enough that I have seen plenty of Facebook memes on the subject. My lovely co-author Brenda Sue and I had a discussion about this phenomenon where people our ages can look so old, while others can still look fairly youthful. There is a sound reason for this, and it is called Sarcopenia. At first I thought this article should be geared towards those of us who have reached the age of fifty or better, but then decided that this needs to truly be addressed to those who are still in their twenties and thirties instead. You might be thinking that since you are not the vain type why would I care about aging? Well, even if you are not the vain type who is all caught up on appearances, do you care at all if you could pass for seventy at the age of fifty? If we are being honest, most would not want to appear that much older, but it does happen quite often to good people all around us. There are also health reasons why we do not want to age prematurely. Who wants to go to a nursing or assisted living home in their fifties? I know I do not want this for me, and I can not imagine most would.

What is Sarcopenia?

According to Journal of Bone Metabolism, Sarcopenia is the age related decrease of skeletal muscle mass and function. It is usually accompanied by physical inactivity, decreased mobility, slow gait, and poor physical endurance which are also common features of the frailty syndrome. Moreover, aging and physical disability are also related to an increase in fat mass, particularly visceral fat, which is an important factor in the development of metabolic syndrome and cardiovascular disease. This condition is to be expected in the truly older population, but it is being seen in people at far too early of age nowadays. Sadly, in America we have people who are residing in nursing homes in their fifties because of maladies that used to only be seen in senior citizens over the age of seventy. With our nation’s obesity epidemic and the sedentary lifestyles of so many of our young people, this problem only stands to worsen as time goes on.

Sarcopenia is mostly seen in people who are inactive, but it can happen to those of us who are physically active, so there are other factors which may contribute to the condition According to WebMD, researchers believe these include:

  • Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement.
  • Lower concentrations of some hormones, including growth hormones, testosterone, and insulin-like growth factor.
  • A decrease in the ability to turn protein into energy.
  • Not getting enough calories or protein each day to sustain muscle mass.

What can be done about this premature aging called Sarcopenia?

Obviously there are no guarantees about anything in life. Sometimes bad things still happen to good people, but, we can and should still take steps to try and ensure we go into our golden years with the best health condition we can muster. Our best defense for the prevention of Sarcopenia is resistance training which strengthens our muscles. The younger you are when you adopt strength training as a life style, the better your odds of preventing this. If you have been diagnosed as having Sarcopenia, the primary treatment over medical treatments is going to be strength training. Strength training, whether with free weights or through machines or body weight, will help your neuromuscular system and hormones. It can also improve an older adults ability to convert protein to energy in as little as two weeks. In addition to, or instead of strength training, a good aerobic activity that raises your heart rate can also control Sarcopenia.

In addition to strength training, you need to really consider adopting a healthy diet where you are not consuming sugar or processed foods. You should be eating whole foods that require preparation and are not laden with sugar, unhealthy fats, sodium and preservatives. You need to eat a diet high in protein and limit your intake of carbohydrates to no more than 165 grams per day. If you smoke and/or drink alcohol, you are raising your risk factors for this premature aging. You might consider quitting. Even if you feel on top of the world today, a life style of unhealthy living will catch up with you sooner than you might realize.

From AFPA Fitness, here are seven points to consider as you go through life:

1. Premature aging and attitude. The mind plays a significant role in whether we are aging faster or slower, and we can use the mind to help us accelerate or decelerate the process. Happier people are quite simply younger looking people. The more you hold hope, optimism, and joy at the top of your list of priorities, the younger you will appear. Moreover, happier people live longer, often with fewer health problems like heart disease, high blood pressure and even aching joints and bones. Prepetual anger and distress can form permanently on the face in the form of lines and deep wrinkles. When the face expresses chronic sad or angry emotions, the constant scowling can turn into wrinkles formed by muscle memory.

2. Aging, smoking and drinking. We all know that these activites are not good for our health and lead to all kinds of health issues while also depleting our bodies of necessary nutrients. Additionally, the lines and discoloration of a smoker or drinker are worn all over their face. The skin needs a certain amount of hydration, collagen, elastin and oxygen in order to look youthful and healthy.

Smokers develop fine lines around the mouth, deeper forehead wrinkles and are twice as likely to develop bad teeth. The entire body, including the facial skin, is deprived of enough oxygen and the look and feel of a smokers face can be obvious over time.

Drinking excessively can leave permanent marks on the body as well. Aside from the damaging effects on the liver and kidneys, heavy drinkers have facial skin that has been discolored over time, has poor muscle tone, and often broken blood vessels or spider veins.

3. Age, sun, cold and moisture. We can easily accelerate our aging process by basking in the sun’s rays. Sun damage is the number one cause of wrinkles and skin that has been permanently damaged.

Age spots and other forms of discoloration can be seriously exacerbated by the sun’s harmful UV rays. A face that has spent years working on it’s tan appears heavily wrinkled and tough like leather. Once you pass the twenty minute mark in the sun, the benefits from absorbing Vitamin D are counteracted by the damage of the UV rays to the skin.

Spending a lifetime in cold environments can have a similar effect. Rather than creating a tougher skin, the skin appears too thin and wrinkles develop. The same effect can be seen in people who use harsh acne treatments over a period of years.

When acne treatments dry out the skin, it can cause damage similar to the damage caused by cold and sun, creating a dry, tough, wrinkled face. When the skin’s natural oils are depleted, the skin loses elasticity, and the face ages. Moisturizing daily, sometimes two or three times per day and protecting the skin from the sun and damaging cold can combat these rather common effects on our aging process.

4. Aging and diet. One of the most commonly misunderstood aging factors is the effect that food has on the body. There are foods that you can eat that help you retain a younger body and foods that will help you age faster. Choosing a diet that is high in fats, suars, processed foods and low in fresh fruits and vegetables creates an internal environment that is anything but youth friendly.

Foods that cause inflammation, like refined sugar, white flour, and even excessive dairy products, can readily create inflammation in the body that contributes to the aging process. These foods tend to make the body heavier in feel and appearance because the internal organs are actually suffering from inflammation. Aside from this, our bodies do not process foods that are not in their natural form very well, which means the organic breakdown of nutrients is not being put to biological good use.

Replacing a sugary diet that also consists of fried and fatty foods, even if you are not over weight, with one that is high in natural products can keep the whole body looking tighter and younger.

5. Aging and weight. Being too thin or too heavy can add to the aging process. being underweight reduces the natural fats in the facial structure which allows the skin to sag and adds to the appearance of wrinkles. A face lift or botox does not help an underweight face look younger because the natural fattiness that fills out the face can not be replaced with medical procedures like these.

Simply adding five pounds to an underweight body can bring back a softer, wrinkle free face. Too much weight can make us look older by creating poor muscle tone.

Overweight people, especially as they age, tend to be less active and this leads to chronic health problems and the cycle of aging continues.

People who have suffered from eating disorders also tend to develop wrinkles, dry skin, and skeleton like features as they reach their thirties and forties. The body has spent an extended time malnourished, even if it was fifteen or twenty years before.

The effects of this phenomenon can be combated through a diet rich in anti-oxidents, fresh, natural foods, and ample muscle building exercise that does not result in excessive weight loss. Since the metabolism was effected during the time of the eating disorder, those who have recovered should periodically see a nutritionist to develop high energy, low fat, age fighting dietary plans.

6. Aging and choices. We all make daily choices that either help or hinder the aging process. Regular workouts can help prevent premature aging and keep the entire body in great shape.

Choosing television in the evening over physical exertion can lead to premature aging.

The chronic use of harsh chemicals on and around the body can add to aging, not to mention disease.

Everything from fingernail polish to natural products that make you feel good,(AKA High) and the medications that we pump into our body can have age related effects.

The closer we can get back to the natural form our bodies crave, the less likely we are to see our bodies age right before our eyes.

Making choices that work with our body rather than against it can help slow down the aging process. Learning to listen to your body can change everything. Stop eating when you are full. Rest when you are tired. Focus on yourself in a way that you never have before.

Turn to natural interventions when possible instead of chemical alterations for turning back the clock. These simple choices that work with our bodes own natural rhythm and pay us back in dividends beyond belief.

7. Aging and stress. Chronic, high stress lives are a good recipe for aging. Aside from the effects that a worried face has on facial wrinkles, stress affects everything from the way we carry ourselves to our energy level. People who are consumed with daily stress do not walk tall and proud like people who are feeling good about themselves. They move slower and they challenge their bodies less. People who are overwhelmed with stress also tend to have illnesses that can help the aging process along.

A certain amount of stress is actually good for us, although stress that creates physical signs on the body should be handled in a pleasant and relaxing manner.

Grab a weekly massage and practice calm forms of exercise like Yoga. Meditation can also help improve your overall stress level, which can make you feel more focused and younger.

While we can not keep those birthdays from rolling around in our direction, we can take affirmative action to keep the aging process from taking over our lives. With less stress, better diet, and exercise, and a happier outlook, we can retain our youthful joy and keep our spirits much younger. The youthful joy on the inside will be noticeable on the outside.

Peanut Butter Banana Smoothie

This delicious smoothie is about as nourishing as they come and is most excellent as a post workout drink after a hard core weight training session or a good long distance run when your body is needing refuleing the most. The recipe is for 1 drink, but could be split to share with a friend. For our Weight Watchers readers, this smoothie is not point friendly. Yet, if you truly burn a lot of calories when you exercise, then the entire drink will be good for you to consume in order to refuel your body with complex carbs, fiber and protein. This sumptuous drink can hold you over until dinner time after a morning workout.

Calories: 544 Weight Watchers Points: 20

76.8g carbs, 14.5g fat, 19g fiber, 29.3g protein

  • 3/4 cup water
  • 3 tbsp quick cooking rolled oats
  • 2 pitted Medjool dates
  • 1 cup unsweetened vanilla almond milk
  • 1 small banana, thickly sliced and frozen
  • 1 tbsp naural creamy peanut butter
  • 1/2 tsp chia seeds
  • 1 scoop Premier Vanilla Whey
  1. In a medium microwave safe bowl, combine water, oats and dates. Microwave on 100% (high) power for 1 minute. Stir, microwave 40 to 60 seconds more until oats are very tender. Cool for 10 minutes.
  2. Transfer oat mixture to the bowl of a blender. Add vanilla almond milk, banana, peanut butter and vanilla whey. Cover and blend until smooth, scraping sides of bowl as needed. Pour into a tall glass. Sprinle with chia seeds and enjoy.

Note: Add more vanilla almond milk if you want it a little less thick.

Going the Zero Added Sugar Route

At David’s Way we advocate a diet that excludes added simple or refined sugars entirely. This is truly the key to sustainable weight loss that will not leave you crazy from from carbohydrate cravings which is what typically derails almost everyone on most other diet plans. Of course, we are not a diet plan, rather we educate others to make permenent lifestyle changes. A diet has an end point, David’s Way is for life.

When we say to eat zero sugar, does that mean you will not eat any at all? Well, the answer is absolutely in regards to refined sugar. However, you will, and we encourage you to consume complex carbohydrates which are another form of sugar. We have no problem with the natural sugar which comes from a piece of fruit such as an apple, we are talking about the garbage sugar which we find in almost all desserts. Do not despair though, as scattered all throughout this blog, we have numerous sugar free dessert recipes that are real treats.

When you kick simple sugars from your diet, there are things which will happen almost immediately.

  1. You will begin burning fat immediately. This is a huge benefit as eliminating refined sugar automatically reduces the total amount of calories you are consuming in a day. Your body will not be able to draw on this sugar for energy and it will instead begin burning your fat stores from all over your body. The effects will be quickly noticed in the mirror besides the scale as sugar causes inflammation in the body which causes you to retain excess fluids. Your weight will drop off rapidly as soon as the fluids from the inflammation are released from your cellular structures.
  2. Your hunger cravings will disappear. You will notice that you no longer get “HANGRY”. You will obviously still get hungry, but it will be bearable and not drive you crazy like the cravings you get from simple carbohydrates will cause. At first, your hormones will tell your body that you are starving it and they will send out signals for you to snarf down every thing in the pantry and the refrigerator, but that quickly passes. This is where consuming a higher amount of protein and fat along with fiber rich complex carbs comes into play. Protein, fat, complex carbs and fiber will keep you satiated by keeping your blood sugar and insulin at a stable and proper level. Fiber will slow the progress of complex carbohydrates in your body to give you a steady stream of energy all day long. You will find that by cutting refined sugar from your diet that you can actually eat more as it is actually hard to eat the total calories you need in a day to maintain weight when eating a clean diet. This is good news for guys like myself who love to eat.
  3. You will feel energetic. You will feel the need for afternoon naps a whole lot less often and you can save money on energy drinks as you no longer feel the need for them to get through the day, By keeping your body and brain fueled with good foods instead of refined sugar, you will not find yourself getting brain fog any longer. By eating clean, you will not require quick energy sources to fuel your way though the day.
  4. That fat tummy is going to shrink. You are going to notice this almost right away. When you replace sugar laden foods with protein, fats, complex carbs and fiber, your belly will be flatter before the end of the week. Most Americans do not consume near enough high fiber foods, as a result, the healthy gut microbes that keep us lean have less to consume. This means the unhealthy microbes which feed on sugar take over. These microbes which feed on sugar are exactly what makes your belly rounder through bloat. That bloating makes your belly bigger than the underlying layer of fat would make it otherwise.
  5. Your risk of Type 2 Diabetes is reduced. Eating refined sugars is hard on your body in more ways than causing you to be fat. Sugar hurts both in the short and in the long runs. When you eat those cup cakes and ice cream that taste so good, your pancreas produces more insulin than necessary, which eventually leads to insulin resistance, weight gain, metabolic syndrome, and Type 2 Diabetes. Each one of those maladies are totally preventable if you make a personal choice to avoid the foods that cause them.
  6. Your muscles will strengthen. Scientists have linked the consumption of sugar to a condition called sarcopenia which essentially is an age related loss of muscle mass. This happens because added sugar blocks the body’s ability to synthesize protein into muscle. By cutting sugar out of your diet, you will keep your muscles younger and stronger which will help you to raise your metabolism to burn fat more efficently.

Once you have kicked the addiction of refined sugar, you will find that nothing tastes as good as you feel with this newfound health. What you have to watch out for after you are sugar free is the saboteurs who will try to talk you into having “just one serving” of a sweet treat at family fuctions or get togethers. The irony is, no one will offer an ex-smoker a cigarette. It would be ludicrous to offer a beer to a recovering alcoholic. Yet these same people that would agree with those two statements will still try to get you to eat their cake and will act all offended when you stick to your guns by saying “no thank you”. You may have had great success in weight loss and be living the healthiest life you ever have, and they will try to derail you. You just have to remain strong and eventually they will get over it. If not, it is their problem not yours. You are the one who lives in your body. You are the one who is responsible for your health. And when you give in by getting back onto sugar, you will likely at sme point be the paying for Metformin, test strips and other doctors bills. Those who egged you on to eat that birthday cake are not going to step up and pay those medical bills for you, and you can count on this, a fair amount of them will whisper in their little circles about how good you did, and then how you blew it.

Be responsible to yourself, your future depends on it.

We Are Growing Leaps and Bounds!

At David’s Way, we have experienced tremendous growth in readership within our first eight months of existence. We have been read in 55 countries now, and have had just under 46,000 visitors. My blog began as a place where I could share useful knowledge to others in order to assist them in losing weight and or weight management. I had no idea where this would go when I published my first article on May 12, 2018. The amount of steady readers who have followed my blog has been both exciting and truly humbling to say the least. I truly appreciate each and every one of you.

Soon after I began this blog, I realized I could take it to a whole other level by inviting another author to come on board. This endeavor of love was quickly becoming something more than just a passing hobby. I felt the need to really reach out to the world and help others in getting healthy through nutrition. I wanted to reach as many people as possible. I could have brought on another male author to write for me, but felt a female author was a better choice to make in order to smooth out some of my rough edges, after all, I can be quite blunt at times. Go figure, I am a retired military veteran…

I began looking for a female author who has both experienced weight problems in the past, and who has also successfully shed their body fat and kept it off for an extended period of time. I wanted someone who understands the struggle of weight management. I needed someone intelligent, and articulate enough to engage my readers with a female perspective of weight management. This meant that experience in weight loss was mandatory as was a well rounded knowledge of nutrition, fitness and physiology. I found these qualities in my friend Brenda Sue.

Brenda Sue and I both work hard to author quality articles for you. We also create and modify recipes to be healthy choices to help you shed your weight without you feeling as if you are depriving yourself entirely of comfort foods. This is a passion that takes a large amount of time in ensuring we are the best blog you can possibly follow. We read and study continuously. We have invested hard earned money out of pocket to upgrade our blogging capabilities, and then more on becoming AFPA certified Nutritional and Wellness consultants. We want to be the best, we will be the best.

Last fall, I made a few announcements of what Brenda Sue and I were working on for the blog. We have currently placed more agenda items in work for you that are coming soon too, actually, this spring.

  • We now have a fully functional search bar for you to use in order to find any topic out of our hundreds of articles and recipes. Simply enter a keyword and search. If we have not addressed what you are looking for, contact us and make a request.
  • We have a contact area were you can send us messages at any time. Maybe you might have a question you do not want to ask publicly. We promise to keep your privacy secure.
  • We now have an easier method of following us. There is an email subscription bar at the bottom of every article and recipe where you can receive an email each time we publish a new article or recipe.
  • We now have a fully functional calorie calculator where you can simply enter your age, gender, height, weight and activity level in order to get the amount of calories you need for your weight management goals whether it is losing, maintaining or even gaining if you so desire.
  • We now have a chart where you can look up any of several activities, including chores around the house, in order to gain a good idea of how many calories can be burned when doing them. This chart is still a work in progress and will be improved soon for you.
  • In work, I am building a database of food and drink with their caloric and macronutrient values. This chart will begin with over 500 food and drink items and will be expanded over time to even include many menu items from restaurants. In time, there will be a search function where you can enter the food without the need to scroll to it.
  • Professional, online weight loss consultations are coming soon. We have a target of mid March to early April for this.This consultation will include a weekly weigh in where you will have online interactions with both Brenda Sue and myself, along with a mid week follow up where we will check up on our clients for encouragement and or advice. Our clients will be getting both of us interacting with them in order to give the best quality Consultant/Client experience possible. Unlike some weight loss businesses where they are keeping your money flow coming in, and your weight loss becomes stagnant, our intention is for you to learn the skills necessary to move on. We want to help you, not use you as a perpetual income stream. We want to give you the knowledge and skills to continue a healthy lifestyle without us.
  • Coming as soon as we have a few technical issues resolved, we are going to create a a paid subscription section to the blog. Articles and recipes will always be under free access to all, but the calorie calculator, food and exercise databases, along with a family friendly forum will be behind a paywall. We are going to have a forum with sections for weight loss, recipes, fitness and bits and pieces where any topic can be civilly discussed among friends.

On behalf of Brenda Sue and myself, I want to express our sincerest gratitude to each and every one of our loyal readers. We welcome with open arms many new readers and subscribers each and every day. We welcome all comers, we encourage all to leave comments and questions on our articles and recipes. We promise to answer all.



Garam Masala Chicken Skewers with Fire Roasted Jalapeno Dip

Since the inception of David’s Way, we have had some very gracious followers from India who always have kind comments for our articles and recipes. In honor of our Indian followers, I am sharing an Indian inspired chicken dish that I hope all of our readers enjoy.

This recipe serves 4

Calories: 385 Weight Watcher Points: 9 (4 points if sing non-fat greek yogurt)

11.7g carbs, 15.8g fat, and 46g protein

  • 4 jalapeno peppers, halved lengthwise and seeded
  • 4 tbsp olive oil
  • 24 ounces skinless, boneless chicken breast halves
  • 4 tsp garam masala powder
  • 1 tsp salt
  • wooden skewers, soaked in water for 30 minutes
  • 12 ounce full fat greek yogurt (non-fat optional)
  • 2 tbsp chopped cilantro
  • 1 tsp ground cumin
  • salt and black pepper
  1. Preheat broiler. Place jalapeno halves on a foil lined cookie sheet. Drizzle with 2 tbsp olive oil: toss to coat. Place jalapenos skin side up. Broil 4 to 5 inches from the heat for about 5 minutes, until lighlty charred. Let cool until easy to handle.
  2. Meanwhile, cut the chicken breasts lenghtwise into 1/4 inch thick strips. Drizzle chicken strips with the remaining olive oil and sprinkle with the garam masala powder and the salt. Toss to coat evenly. Thread chicken onto wooden skewers, using 1 to 2 pieces per skewer.
  3. Preheat a grill pan over medium high heat. Grill chicken for 5 to 6 minutes or until cooked through (165F), turning once.
  4. Meanwhile, finely chop the jalapenos. In a small bowl, combine the jalapenos, yogurt, cilantro, and cumin. Season to taste wth salt and pepper. Serve the chicken skewers with the jalapeno dip.

How Much Water Do I Need?

Often when people begin dieting they will make it a point to begin drinking more water. While this is certainly good, there are a good many who take this to an absurd amount, basing this on any number of ill informed individuals advice. Some commit to drinking a gallon of water per day, while others take it to a higher extreme. After all, if one gallon is good, more must be better, right? Of course we need water every day in order to prevent dehydration, help digestion and in order to keep our bodily functions operating, as well, water keeps our metabolism cranking at peak efficiency. This is a no brainer, but lets address getting real about how much you need. After all, there is more to life than having to remain close to a bathroom all day.

How much water do we actually need?

This is a simple question with no easy answer. How much water your body requires is completely dependent on your health, how active you are, and even where you live can make a difference. One who lives in an arid environment is going to need more than one who lives in a humid environment. That is unless the individual in the humid environment sweats profusely much of the time and therefore loses more than the individual in the arid environment. The bottom line is, there is no certain amount that is standard for all. The typical recommendation is eight 8 ounce glasses per day, yet some people may not need eight glasses per day. If you want to know that you are drinking enough water, then ensure that your urine is clear to a pale straw color. If it is darker, you are in need of more.

Remember this, you get hydration from not just water. You receive hydration by other fluids you drink, and from the foods you eat. About 20% of your hydration actually comes from food. Think of how dry your food would be if it did not contain water. That moisture in your food is providing you water whether it is from fruit, vegetables and even meat.

Other sources of water.

As I stated, you receive hydration from other sources besides a glass of water:

  • Many fruits and vegetables are almost 100% water by weight. One who eats a lot of these foods will not need to drink as much as the individual who does not consume juicy fruits and vegetables.
  • Beverages such as milk, juice and herbal teas are mostly water. This includes caffeinated drinks such as coffee and soda pop too. However, you will find that if you are watching your calories, water is going to be always be your better choice.
  • Sports drinks are great for hydration and replacing electrolytes when you exercise vigorously for up to an hour. These drinks replace electrolytes lost through sweating and will provide sugar for energy when you need endurance.

Factors that influence your water needs.

  • Exercise: Be sure to drink water before, during and after exercise that makes you sweat. If you are exercising hard, sweating your tail off, then be sure to include a sports drink to also replace electrolytes lost in your sweat besides the total loss of fluid.
  • Environment: Hot and humid weather are kind of “DUH” climates where your body requires proper fluid intake. High altitudes can cause you to need more too. However, what many do not consider is that many people get dehydrated in cold weather too. You might get sweaty underneath your coat while shoveling snow. Or not feel the need for as much water since you are not visibly sweating. Consider too, if you live in a humid environment yet like to stay inside with the air conditioning cranked up, your AC unit is removing moisture from the envoronment inside your home which can contribute to dehydration.
  • Overall Health: If you are sick, running a fever, vomiting and diarrhea, you have to be vigilant about keeping your fluid intake up. Follow your doctors orders if you must consume oral rehydration solutions. Other conditions that might required increased fluid intake are bladder infections and urinary tract stones.
  • Pregnant or breast feeding: The Office on Women’s Health recommends pregnant women drink about 10 cups of fluids daily and women who breast feed need to consume about 13 cups per day.

Water Intoxication is real!

A concern in regards to folks deciding to drink massive quantities of water when they begin a diet is when common sense goes out the window. If a gallon is good, 2 to 3 gallons must be better, or so some might think. More is not always better. Water intoxication is fairly rare and comes from drinking an extreme amount of water in a short time. When you do this, your level of salt, or sodium, in your blood drops too low. This condition is formally known as hypnotremia. It is serious and can be deadly. Use your common sense when increasing your fluid intake!

If you have began a diet in order to lose weight and be healthy, congratulations! We at David’s Way are here to help you make intelligent decisions in regards to lifestyle changes to be a healthier you. Do not buy into the junk science that there is a certain amount of water you have to consume on a daily basis. No matter how many glasses of water a day you consume, you can know that your fuid intake is adequate if:

  • You rarely feel thirsty.
  • Your urine is colorless or a light yellow in color.
  • You drink a glass of water with each meal and between them.
  • If you drink water before, during and after exercise.
  • Drink water if you are feeling hungry. Thirst is very often confused with being hungry

So, how much water do you need? It all depends on the factors listed above. If drinking eight 8 ounce glasses a day works for you, that is great. But do not feel that because someone else is drinking that much, that it means you must also. We are all individual, therefore our requirements for fuluid intake are also individual. There is no one size fits all with this topic.

Double Ginger Banana-Almond Oatmeal Cookies

Be careful with this oatmeal cookie recipe. It’s so good your grandma may never bake cookies again unless you get her to bake these with you.

This recipe makes 20 cookies, more or less. Calorie and macros given is based on 20.

Calories: 94 Weight Watchers Points: 2

8.5g carbs, 6g fat and 2.6g protein

  • 2 overripe bananas
  • 1 1/2 cups old fasioned oats
  • 2 tbsp almond meal
  • 2 tbsp coconut oil
  • 1 egg yolk
  • 2 tsp fresh grated ginger
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1/2 tsp salt
  • 1 cup almonds
  • Coconut sugar (optional)
  1. In a bowl, combine bananas, oats, almond meal, coconut oil, egg yolk, fresh and ground ginger, cinnamon and salt. Beat with a mixer on medium speed for 2 minutes. Stir in almonds. Let dough stand for about 10 minutes to thicken.
  2. Meanwhile, preheat oven to 375F. Line 2 large baking sheets with parchment paper. Spoon heaping tablespoons of the dough ont the prepared sheets: press dough down slightly to flatten. I desired, sprinkle with coconut sugar. Bake for 15 to 18 minutes or until slightly browned around the edges. Let cool on baking sheets for 2 minutes, then transfer to wire rack to cool completely.

As an alternative recipe, simply prepare the recipe as above, except omit the fresh ginger, ground ginger, and cinnamon. Stir in 1 cup chopped 70% cacao dark chocolate with the sliced almonds.

NOTE: For a bit of house cleaning, I have a few things in work for you, some are already implemented, some are in work. I have a slight technical difficulty with the Calorie Calculator emailing the calorie numbers. This glitch is in work to be fixed. However, the rest of the functions are working most excellent.

We have added a Subscription tab where you can be notified by email with every new article or recipe.

We have a fully functional Search tab where you can enter key words of interest and automatically get the links for any one of our hundreds of articles and recipes. Want to know about stress reduction? Weight training and fitness? Nutriton? Specific recipes? Just enter key words for the topic. Not finding what you are looking for and want to see an article or a recipe creation, then drop us a comment on another article or recipe, or, you can make a request through our contact menu.

I have placed a chart under the Calorie Calculator Pro menu which gives you caloric expenditures for several exercises. This is for your basic reference in order to have an idea of how many calories specific exercises and other activities burn. Improvements are in work.

In work, I am building a data base of calorie and macronutrients for food and drink. Currently, I have over 500 food and drink items compiled and am building a data base which I will be able to expand on over time in order to keep the blog updated with constantly with additional items. This will be up soon under it’s own menu tab.

Brenda Sue and I are working hard to bring you the best nutrition and fitness blog available. Comments, questions and suggestions are always encouraged, welcome and will be answered.

God Bless,


Tiny Veggie Tamale Pies

This delicious recipe will make 8 eight mini pies to serve 4 as a part of a dinner, or you could serve them indivually as an hor d’oeuvre, or appetizer before the main course of a Mexican dinner.

Calories per pie: 192, Weight Watchers Points 11

13.6g carbs, 10.3g fat and 14.2g protein

  • 8 foil muffin cup liners


  • 1 tsp olive oil
  • 8 ounces Boca ground crumbles (ground beef sustitute)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1/2 tsp kosher salt
  • 3/4 cup black bean and corn salsa


  • 1/2 cup cornmeal
  • 1/4 cup flour
  • 1 tbsp Swerve granlated (Erythitol)
  • 1 tsp dry mustard
  • 1/2 tsp baking powder
  • 1/2 tsp kosher salt
  • 1 egg
  • 1/2 cup skim milk
  • 2 tbsp butter, melted
  • 3/4 cup grated pepper jack cheese
  1. Preheat oven to 375F. Line 8 standard muffin cups with foil liners.
  2. For filling, in a medium non-stick skillet, heat olive oil over medium high heat. Add Boca crumbles and heat thoroughly. Stir in chili powder, cumin, salt and salsa. Bring to a simmer and cook until slightly thickened, Divide among prepared muffin cups.
  3. For topping, in a medium bowl, whisk together cornmeal, flour, Swerve, dry mustard, baking powder, and salt. Whisk in egg, milk, and butter and cheese. Top filling and bake until set, about 20 minutes. Let stand 5 minutes before serving.

Note: Be sure check out our new Blog Menu item. We have added a calorie calculator for you to use in order to calculate your daily caloric needs. Simply enter your age, gender, height, weight, activity level, name and email address. Then click calculate. Your reading can then be emailed directly to you, or you can download it to your device as a PDF file.

We have a couple other features we have added which are still under construction, but still useful at this stage of development. You can find caloric values of foods (this data base is going to take some time for us to fill, sorry it is not complete as of yet). And we have a chart where you can get average calorie burns from different exercises. We have these data bases greatly expanded as soon as we possibly can. Please be patient.

It is also now easier than ever to subscribe to get email notifications every time we post a new article or recipe. We try to publish quality content almost daily to help you in meeting your health, weight loss and management objectives. This function can be found directly underneath our new and improved search bar. If you are wanting to find a topic or recipe, simply enter it into the search bar and it will find what you are looking for out of the hundreds of articles and recipes we have published. If there is not an article addressing a subject of your interest, then please contact us, and we will do the research and write one for you.

Thank you for reading and your most gracious support of the blog. Brenda Sue and I are most humbly appreciative.