That Sugar Film Review

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I just finished watching the 5 star Amazon Prime Movie, That Sugar Film and I felt the need to share it will all of you. This movie is one of the most educational works about food. I hope you feel the same after reading my “That Sugar Film” review.

You may be wondering why would I even be interested in watching it. But curiosity got the best of me. I know what happens to a body with high amounts of sugar and how a body can thrive without sugar, but I found this true test interesting.

The Sugar Movie is about a man, Damon Gameau, who decides to be a guinea-pig and eat 40 teaspoons of sugar a day for 6 weeks.

Prior to the sugar experiment, Damon ate a healthy diet of 2300 daily calories. Those calories came for 50% fats, 26% protein and 24% carbohydrates. Those carbohydrates came from veggies. So basically he ate a low carb diet with no refined sugar.

He was at a normal healthy weight and his blood showed that he was in great health with no fat in his blood stream and no sign of insulin resistance or diabetes. He also didn’t have any signs of a fatty liver. According to the movie, he was rated slightly healthier than the average male of his age.

Prior to the experiment, he went shopping for food that were high in sugar so he could hit his goal. But first, he needed to learn about all the different names for sugar.

The film explains that sugar turns to glucose which our bodies use as fuel. Breads, Pasta and grains all turn to glucose.

It goes on to talk about lactose which is another form of sugar that is found in milk, yogurt and soft cheeses.

Next is sucrose. This is the table sugar that we add to tea or coffee. Sucrose is 50% glucose and 50% fructose. Fructose naturally comes from fruits but it is now added to many processed foods.

The goal of Damon was to eat 40 hidden teaspoons of sugar a day. The sugar came from sucrose and fructose. In other words he wanted to eat foods that the average person would consider healthy. He avoided confections and candy on purpose. He also stuck with eating low fat foods. Other than his way of eating, everything else stayed the same. He continued working out as normal.

Without even trying, his first breakfast of serial, yogurt and juice was a mind boggling 20 teaspoons! Actually he found it really easy to get to 40 teaspoons of sugar a day.

What I liked about this movie is that he actually would spoon out the sugar that is in a product so you can visually see the amount of sugar in the products.

I think for the average person they would find this film very eye-opening because as Damon goes through the process of eating, he tracks the sugar. I think the average person will be shocked to see how much sugar is in many products. Juices tend to have the most sugar. Some drinks and sodas have over 10 teaspoons of sugar.

Obviously he gained weight by eating the processed food. But what may surprise you is that most of the added weight was in his belly. And belly fat is the most dangerous. He began to develop signs of a fatty liver. Insulin is higher causing the body to hold more fat. This is why people become obese. This gives a higher risk of heart disease and diabetes.

Throughout the movie he talks about how he feels. He felt

very lethargic and tired at times. He had brain fog but was also very moody. He would have high levels of energy followed by a crash.

How does the story end? Well I don’t want to give it away. But, if you already follow low carb eating and understand the dangers of sugary products and how addictive they can be, you won’t be surprised by the ending.

But regardless of how you eat, I think it is important that we all know how to read a label and understand what sugar does to your body. Knowledge is power. And if you choose to watch that sugar film which really is an experiment you will have insite to the effects both short term and long term of glucose and fructose which is sugar.

Best Walking Shoes For Women

Many years ago when I worked in retail I had a pair of New Balance Shoes that I wore daily. I loved the fact that those shoes absorbed the shock of walking on hard tile floors all day. Actually right below the tile was concrete. Walking on that hard surface is not good for your feet and knees.

I remember, however, that those shoes New Balance shoes lasted me several years. I had such great results with those walking shoes, now, I only buy New Balance Walking Shoes. And this is why I feel like New Balance is the best walking shoes for women and men for that matter.

So once I decided to start walking again, I knew I wanted to get a good pair of walking shoes. Of course, I went back to my favorite brand.

But they have such a nice selection I thought it would be hard to decide what to get. I finally decided on the New Balance Womens 574v2 Sneaker and I have no regrets. These sneakers are perfect for walking. They give me the perfect support that I need and my feet really great while wearing them.

Pros of New Balance Walking Shoes Women

Comfort and Support-These shoes offer the most comfort and support for the older walker. If you have arthritis or have had footed or knee surgery in the past this is the shoe you want because it gives you the support you need.

Absorbs Shock-These shoes absorb impact while walking which is wonderful for overweight walkers. These shoes can help give you the support you need while making your feet feel like you are walking on air.

Money Back Guarantee-If you are not satisfied with your new shoes, New Balance with make it right.  They understand that we are all different and have different feet. What feels great for some, might not be a perfect fit for others.

Wide- I have a wide foot and I love that you can order the wide size rather than the straight. It fits my foot perfectly.

Cons of New Balance Shoes for Women

Extra Laces: Skechers sneakers always come with an extra pair of laces. NB doesn’t do this. But this isn’t a deal breaker for me.

Size: This isn’t really a con, but I wanted to mention that they tend to run small so I suggest getting a half size larger. So if you normally wear a 7 1/2, you may want to get an 8.

Cost-Some people may find these a women’s sneakers a bit pricy. But, I believe they are worth the price because they protect your feets health and they will last much longer than the average shoe.

If you are looking for the best shoes for walking then new balance walking shoes women is the way to go.

New Balance also has the Best Walking Shoes for men as well.

How to Get Back on Track after Cheating on Keto

How to get back on track after cheating on keto
No One Is Perfect!

Did you just cheat on keto? Are you struggling with this way of eating (KETO). You are not alone. This page is all about how to get back on track after cheating on keto.

Perhaps you went overboard over the holidays or you had a small slip. Maybe you went overboard with alchohol or beer. Regardless of what happened NOW is the perfect time to refocus.

Before we dive into it, I want to remind you that no one is perfect. So please don’t beat yourself up. We all mess up from time to time. But NOW is the perfect time to leave the cheat day in the past and focus on the future.

What to Do after Cheating on Keto

The easiest way to bounce back after cheating on keto is to start over again from the beginning. This means to simply eliminate all carbohydrates from you diet and increase you healthy fats like avocado and eggs. If you have really fallen off the wagon, you may find that the first couple days are tough, just like the first time. This is because you system is going to be craving the carbs. But don’t worry. The cravings should go away after a few days. Just keep with it.

I suggest slowly adding in intermittent fasting relatively quickly as you become fat adapted again.

Intermittent fasting is a great way to get you body back into ketosis quickly. Intermittent Fasting is when you eat during a window and don’t eat during the rest of the time. For example. If you are doing an 8-hour window (8/16) Then you may not eat breakfast (or break your fast) until 11:00 am and you will stop eating 8 hours later. So you would not eat after 7.

I would slowly make my eating window smaller. So day two might look like this: 6 hour eating window (6/18) I would break my fast at noon and stop eating at 6:00.

On day 3, I would make my window even smaller and have a 4-hour window (20/4). So I may only eat between the hours of 2 and 6.

On day 4 I would start eating just one meal a day.

If you have done intermittent fasting in the past you know that once you are fat adapted, you hunger goes away so this schedule is pretty easy to follow.

To help keep you motivated, I highly suggest you read motivating books on keto and intermittent fasting. Some of the best Keto teachers that I follow are:

Dr. Jason Fung: author of The Diabetes Code and The Obesity Code.

I also find that watching youtube videos are very motivating. I follow everything by Dr. Berg and Dr. Ken Berry.

So now you know how to get back on track after cheating on Keto!

The main thing I want you to know, is that there is no need to throw in the towel and give up on your good health. You deserve to live a long happy life.

Be kind to yourself today! You got this!

How to Avoid Halloween Candy This Year

How to avoid halloween candyMany people who follow a low carb diet find the holidays extremely difficult or they worry that they will be difficult. But this Halloween night can be just like any other night. You may surprise yourself and make it through the entire night without even a small taste of candy. I haven’t had Halloween Candy in 4 years. And I don’t plan on having any this year.

My goal with this post is to give you some of my best strategies to avoid the sweets.

How to avoid Halloween Candy? Don’t Be Tricked into Eating the Treats.

Simply Don’t Buy Halloween Candy: 

This is a simple strategy because if you don’t have the candy in the house, you won’t be tempted in the first place. I suggest don’t stop by the store so you are not tempted to buy it. On Halloween night, turn off the porch light and don’t pass out candy.

Pass out Toys

However, if you have kids or you know that you will have lots of Trick or Treaters, then I suggest buying a candy that you hate and think is disgusting.

Or better yet, don’t buy candy for Halloween. Instead, buy some inexpensive toys or party favors to give away. There are all sorts of things you can pass out at the door.

A few things that come to mind are bouncy balls, stickers, pencils, rings. Amazon has a lot of ideas here. I like This Kissdream bag of party favours. It contains 152 items. I think kids would be delighted to receive a toy rather than candy.

don’t buy Halloween Candy- don’t have it available- don’t pass it out. Simply turn off the lights!

Another option would be to find pass out sugar free candy like these Zollipops. The only thing about this is that if you have a lot of kids coming to the door, it can be expensive.

But at least if you dicide to have a piece of these sugar-free suckers, you wont be eating any sugar and sabotage your way of eating.

But what happens if you avoid buying the candy and passing it out but your kids come home with bags full of the sweet stuff? How do you risist sneaking into their bag of goodies?

Many people find that having a sugar-free candy alternative available helps with cravings. My two suggestions are Lily’s Chocolate as these adult chocolates taste amazing but are sugar free.

The other suggestion would be ice chips candy. Ice chips candy are a hard mints that comes in a variety of flavors. They are sugar free and a favorite for type 2 diabetics as they don’t raise insulin.

Be strong! You got this. Halloween will be here and gone before you know it and you will be very proud of yourself for handling it without caving.

Be sure to leave a message and let me know what your strategy is for how to avoid Halloween Candy this year.

Help Me to Say No to Cake and other Sweets

Do you have a hard time saying no to cakes and other sweets? If you do, you are not alone. Learn how you can say no to cake and other sweets.

say no to cake and other sweets

It happens to the best of us.  We are invited to someone’s home and they surprise you with something that is full of sugar that you prefer not to eat because you have been doing so well on your low carb way of eating. It sounds very easy to simply say no, but you don’t want to hurt someone’s feelings. If you are thinking: “Help Me to Say No to Cake and other Sweets” than I am glad you are here.

So how do you say no to cake and other sweets?

Just imagine, you make it through the entire meal and then …

here it comes…

double chocolate cake, which happens to be your old favorite.

So, what do you do?

Say no to dessert? Have a Cheat day?

It isn’t that simple.

Planning ahead is the best way to prevent the issue from coming up in the first place. What I do is give my host a heads up before I come over. I explain that I am living a low carb lifestyle and that I don’t eat processed foods and carbs anymore.  I share my story so they understand that it is a personal lifestyle choice. I’m careful that they don’t think I’m putting down their way of eating.

Reassuring them that they don’t need to make anything special for me helps. I let them know I can eat any meat they prepare as well as any green vegitables. This seems to be the easiest thing to do. And it makes it much less stressful for the host.

Keep in mind, most people find low carb way of eating very confusing even though to us, it is quite simple.

I learned this the hard way, because once my step mother was all stressed out when we were coming over for dinner. She had made all sorts of fancy foods and got herself all worked up. I felt aweful that she was worried about having the right kinds of foods.

So now when we go to someones house, I just keep my way of eating on the down low and just eat the veggies and meat. This way, no ones feelings get hurt.

I always bring a side dish. This way I know there is something healthy to eat. If it is a picnic sort of meal, I may bring develed eggs or low carb cole slaw. If it is a sit down meal, I may offer to bring roasted brussle sprouts or something.

Don’t hurt feelings when saying no to cake

Now sometimes people will get their feelings hurt because they really don’t understand. They think that one little piece of something wouldn’t hurt you. I have people tell me that they feel sad for me never eating sugar.

But I educate them on what ketosis is and explain how I keep my insulin very low and just a small amount of sugar will make me feel like crap. It isn’t worth it to me to feel awful.

It’s okay to put yourself first!

It is important to remember to make your health a priority and to put yourself first. Most of us ended up fat and sick because we were people pleasers. Making others happy all the time is a bad habit that needs to be broken if you want to be able to change your lifestyle for good. You got to love yourself more than you love being polite. Don’t trade your health in order to shield someone’s feelings.

Say No to Obesity

Would you smoke a cigarette if it was offered to you? Would you worry about hurting someone’s feelings if you said no? For many of us, sugar is our drug. It’s our addiction.

So for me, when I’m saying no cake and other sweets, it’s like saying no to obesity!

Which brings us back to the double chocolate cake that scares us so much.

If the cake still comes to the table, simply say no thank you, I’m too full.

If you discussed your way of eating with the host, this is unlikely to happen. But if you are at a wedding reception or a place where you hav no control, just decline. You can do it!

And if you decide to eat the cake, then you forgive yourself and get back on track as soon as you can. No one is perfect. I’m not perfect and I bet you’re not either.

I’ve Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation

I’ve Decided to Live 120 Years

I just finished reading I’ve Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation by Ilchi Lee and I had to share it with you.

I loved this book for so many reasons but mainly because the author makes you think about your own longevity. Many of us simply go through our life until one day we wake up realizing we are retirement age. We sort of just let aging happen. However, when we decide how old we want to live to, it puts the control in our hands.

For me, being 55 I still have another 10 to 15 years to retire, I don’t want it to be the end of my life or a time when I decide in my head to be a “senior”. I don’t want to be a burden to my family. I want to be healthy and full of vitality. I want to have fun and be happy in my skin.

The author chose to “live to be 120 rather than relying on being lucky enough to live a long time”.

A really important point he makes in the book is a shift he had in his thinking. Like most of us, he had hoped to live to be 80 or 90. But once he decided to live to be 120 suddenly he began to reflect on what was important in his life and he realized he needed to focus more on dreams and values.

Living to be 120 years old requires healthier eating and better lifestyle habits. If someone is going to live a long vital life they need good nutrition and daily exercise. Ilchi Lee really stresses the importance of just moving. And the younger we focus on moving and physical strength the better. But it is never too late to start strength building. This just reinforces for me how important my daily walks are.

1 Minute Change

Something that I really loved is the 1-Minute Change. The author talks about how most of us sit for 8 to 10 hours a day. And this is not healthy for our body or mind.

Therefore, he created a challenge to get people up and moving for 1 minute every hour. In time, we being to increase our health and mindset.

Moving once an hour can become a habit with practice. There is an app you can put on your phone to remind you to move. If you want to learn more about one minute exercise, you can download it here. The point is to get moving.

Longevity Walking

He also talks a great length about a concept called longevity walking. This is when you sort of walk with most of your pressure on the balls of your feet rather than the heel of the foot. He also stresses the importance of keeping your feet parallel to each other rather than letting your feet turn outward.

When you become aware of how you walk and start to walk with intention, you may notice some subtle changes. You may feel better or walk more upright rather than slouched over. Longevity walking could  be preventing skeletal curvature down the road that people begin to get as they age.

Walking is also great for the brain and of course overall vitality.

Belly Button Healing

Another concept Ilchi Lee teaches is Belly Button Healing. This is when you lay on your back and relax your breathing. Then you take both hands and gently press in on your belly button using the middle three fingers of each hand. Press and release up to 100 times.

This is a sort of acupressure for your abdomen. Many people find that belly button healing makes a big difference with digestion, increase energy and overall well-being. His book, Belly Button Healing: Unlocking Your Second Brain for a Healthy Life go through how it works and the many benefits.

Mindset plays a huge role in the aging process. Choosing to be happy is important. We have a choice if we want to be happy or not. The way we see things affect our health. There is a saying that thoughts are things. So having positive thought make a difference. It is important to stop focusing on things that “weigh down our soul”. In other words, stop stressing!


I am really thinking a lot about my own longevity. I find myself asking all sorts of questions: How do I want to live?  If I live to 120, what do I want my quality of life to be like? Do I want to live in daily pain and struggle? Or Should I just wait and see what happens?

It really is all about getting us to change the way we see ourselves age. It is about realizing that anything is possible. We could even live to be 120 years old and feel happy and healthy as we are doing it.

The author shares with readers the simple changes that could be made right now that could not only help us to live longer but to have an amazing quality of life.

More than anything, the idea of being able to live to 120 years old gives people hope for a fulfilling future!

I will end this article with a quote from the book:

“Will you make your life painful or turn it into a work of art?”

Have you started to think about how you want to live the second half of your life? Have you spent the first half of your life focused on making others a priority? Perhaps now is the perfect time to think about making yourself a priority. If you are not sure where to start, you are not alone. I would love to help you put a plan together. Contact me here to set up a free wellness consultation.

Best Foods for Longevity

Best Foods For Longevity

I want longevity and vitality!

If you are a woman or man who is over 50 like me, you probably have been thinking more about your health. 50 is the half-way point to 100 but it isn’t a time to not pay attention to one’s health and nutrition. If we want to be a healthy senior we need to be healthy now while we are young. I don’t know about you, but I want to live a long healthy life. This post is all about the best foods for longevity.

Nutrition is really important at our age because it is often the factor that affects our weight and health the most. I don’t know about you, but I enjoy not being on medications. I love having incredible energy. And I want to do everything I can to protect my body so I can live a long healthy life.

I have learned a lot about nutrition while on this journey to losing weight and getting healthy. So today I wanted to share with you the top foods that I include in my diet. And I don’t just include them, I actually will not be without them.

5 Best Foods For Longevity

Extra Virgin Olive Oil

Extra virgin olive oil is really good for your skin and organs. EVOO helps to keep your skin looking young. It’s one of the best and healthiest oils out there. When you purchase extra virgin olive oil you want to make sure you purchase it in a dark glass container and you keep it stored in your cabinet so it doesn’t get around the sun because you don’t want it to go bad. You want to make sure your EVOO is fresh.

I suggest using a dark oil dispenser for olive oil. At home, I use Rachael Ray Collection Stoneware EVOO Dispensing Bottle. I leave it on the counter so it is accessible for me to drizzle on veggies and salads. My hubby is the chef in our house and he uses it almost daily when he cooks or grills.


Avocados are great for a low carb, high fat diets because they are high in monounsaturated fats and very low in carbohydrates. Avocados are full of potassium which is good for your heart. They are also packed with lots of healthy vitamins.

This veggie also has a lot of fiber in it which helps to maintain a healthy intestine. Avocados are great for your bones which will help lessen the symptoms of arthritis.

I love to add avocados to salad or simply eat it all by itself.


Raspberries, strawberries, blackberries and blueberries are full of healthy antioxidants that help protect our cells and keep us healthy. And they are also very low in sugar. Some people choose to totally eliminate fruits for their diet when following a low carb lifestyle, but from time to time, I have found that berries are a nice treat. And they are great for the digestive system as they are packed with fiber. I like to whip up some heavy cream to mix with my berries.

Bone Broth or Collagen Powder

I’ve talked a lot about bone broth on this blog but really, as a woman of 55 years old, I have had amazing results with my skin and the reason is I drink bone broth very often. Bone broth has a lot of collagen in it. You can make your own bone broth or you can buy it in stores.

You can also use collagen powder as a daily supplement. I like to add a scoop of chocolate collagen powder to my morning coffee. It is delicious!


Eggs are one of the healthiest foods that you can eat. I used to think they were bad for you but then I did my own research and learned that it is a myth that eggs are bad for your heart. Choose eggs that are hormone free and free-range. Eggs have a lot of health benefits. First of all they are low in carbs and high in fat. Eggs are good for your hair and skin.

I’ve been doing a look of research on nutrition over the last few year and one of the people I trust and follow is Dr. Ken D Berry. He is the author of Lies My Doctor Told Me and has an entire chapter on eggs. I hope you find the above video helpful.

So there you have the list of what I feel are Best Foods For Longevity: These are the 5 foods that I would never be without because they are great for my health and I feel good eating them knowing I am doing something good for my body.

Now that you learned some of the best foods to eat for longevity, my next post will show you how to take it to the next level.

I’ve Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation

What Foods to Eat on a Keto Diet

If you are new to Keto and your not quite sure what foods are allowed on a keto diet, then this post is for you. The following is a list of what foods to eat on a keto diet. My hopes are to make it easier for people to shop and plan their daily keto meals.

Please note, this is simply a guide that you can follow.

This is how I eat today and have been eating on keto for the last 4 years. And just so you know, Keto is called a diet, but I highly suggest you treat this way of eating as a lifestyle. Our focus is in getting healthy not to lose the weight to just gain it back.

Read on to learn the Best Foods To Eat on a Keto Diet


It is fine to eat any kind of meat that isn’t processed. On keto you can feel free to eat chicken, to beef, pork, turkey and any other kind of meat or game. When choosing to beef, Grass fed is always the best choice and don’t be afraid of the fat.

What Foods to Eat on a Keto Diet
Meat – The fattier the better.

The fattier cuts of meat tend to be cheaper as well. I try to stay away from lunch meat such as canned or processed meats (spam canned ham).

The only exception is bacon. When I purchase bacon I look for bacon without nitrates and sugar.

Eggs are the perfect food. So be sure to add them to your Keto menu. When I choose eggs I try to find free-range organic eggs but sometimes they are not available so I just get the regular.

All kinds of fish and seafood is great. A tip to keep in mind is the oilier the better. I love sardines and anchovies.


When it comes to vegetables, keep in mind that the ones that grow above the ground are great since they have the least amount of carbs. Some of my favorites are broccoli, cauliflower, cabbage, any kind of greens, any kind of lettuce, mushrooms, snap peas, asparagus, green beans, cucumber, peppers. Spaghetti squash, tomatoes.

I stay away from most of the root veggies except for carrots and radishes.


Don’t be afraid of fats. Fats are important on keto because they are your fuel and they will help prevent you from feeling hungry. Fats are important for getting in Ketosis. So don’t be afraid to eat animal fats and drippings, butter, coconut milk, heavy cream and mayonnaise (home made is best).

Stick with avocado oil, coconut oil, MCT oil, Extra Virgin Olive Oil, ghee, lard or macadamia nut oil.


A rule of thumb is to always choose full fat dairy products as these typically have zero sugar. You should avoid low fat dairy as they remove the healthy fat and often add sugar. I eat all kinds of hard full fat cheeses like Cheddar. I also eat blue cheese, feta cheese, cream cheese, Parmesan cheese, and Full fat Greek yogurt.


All nuts are great in moderation as they do have some carbs. But they also have a lot of natural fat which makes it a great snack. The best are Brazil, macadamias, pecans, walnuts and almonds and coconut.

I don’t recommend eating pistachios or cashew nuts as they have higher carbs.

Nut flour like coconut flour and almond flour is is a great option to use as breading or for baking. They both have very low glycemic where as wheat flour is very high in sugar.


Seeds are a favorite snack of mine. I just love them. We like to add a bit of sesame seeds to our stir-fried veggies. I love that it gives an extra crunch.

Other seeds are great in salads. I suggest chia, flax, pumpkin, sesame and sunflower seeds.


Most fruits are not recommended on a low carb diet as they are high in fructose (sugar). However, Berries should be fine in moderation. They have fructose but there is more fiber so it helps to sort of cancel out the net carbs.


The best options for drinks are water, sparking water, coffee or tea. I use heavy cream or butter in my hot tea and coffee. Feel free to add a bit of lemon or only a stevia-based water enhancer.

Sweeteners and Sweet things

Some people like to add sweeteners to their tea or coffee. Here are the keto sweeteners that do not raise insulin: Stevia, Xylitol, monk fruit fruit, Erythritol.

So here you go. I hope you find this list of foods to eat on Keto.

If you eat the above foods you should find that you will lose weight pretty easily. However, If you find that the weight has stalled or is coming off slowly, you may be eating too many nuts, berries or dairy. These all have a small amount of sugar that can add up quickly and cause your weight loss to slow down. You can always add them back once you have hit your weight loss goal.

Ten Foods to Avoid When Trying to Lose Weight and Get Healthier

Please share your successes and struggles below.

Best, Wendy

Six Weight Loss Tips for Women Over 50

weight loss tips for women over fifty
You got this!

Today I want to share some of my weight loss tips for women over 50. As a weight loss counselor, I get to see and hear about all the frustrations that women of a certain age struggle with when losing weight.

Here are my Six Weight loss tips for older women:

But more importantly I can share with you what really is effective in losing weight. And since I am over fifty and have kicked my weight to the curb, I can share with you what works and what doesn’t work.

Don’t Compare Yourself to Others

Just so you know, women typically don’t lose weight as quickly as men do. And You may NOT lose weight as quickly as the young folks. You must accept this fact or you are just going to frustrate yourself and end up not being successful.

So don’t try to compare yourself to others. There is no race. This is your own personal journey.  But you can and will lose the weight. And when you do, you will feel amazing. So be sure to focus on health and not the scale. I suggest you only weigh yourself once a week.

It All Comes Down To Sugar

You must eliminate sugar in your diet. I know I beat a dead horse about this, but there is no way around it. If you cut the carbs and lower your sugar intake you lower your insulin which makes your body use your own fat for energy.

It is important to understand which foods are high in sugar so you know which ones to avoid. A good place to start is to avoid all sweets. I know it isn’t simple to stop eating sugar, but if you want to get healthy and lose weight and avoid illness down the road this is something you need to do.

It is important to eliminate sugary drinks like soda and juice. Instead, reach for filtered water. If you have a hard time drinking plain water, try sparkling water or adding a drop or two of Stevia water enhancers. Don’t use drops that are made with artificial sweeteners like sweet and low or Splenda.

Instead, go with natural sweeteners like Stevia or erythritol or xylitol. I carry Liquid Stevia in my purse. Stevia is natural and comes from the leaf of the Stevia plant. Erythritol is a sugar alcohol. I tend to only use this for baking sugar free deserts. And another new favorite is xylitol. This sweetener is also a sugar alchohol and it is often used as a sweetener for some sugar free hard candies.

You also should avoid all bread and wheat. This was probably the hardest thing for me as I really enjoyed a nice slice of hard bread with butter. But I realized that the bread had too much sugar and was making me fat. So I completely cut it out. It wasn’t easy. You will also want to eliminate pasta, rice and oats.

If you want to learn more about grain and its effects on your body and mental health, I highly recommend you read the book Grain Brain.

I also suggest cutting out potatoes and root veggies as they tend to have more carbs. Stick with the veggies that grow above the ground. A bit of onion or garlic is fine though.

Don’t Be Afraid of Fat

Don’t be afraid to eat more fat. When choosing ground beef, buy the cheaper ones that have more fat. And go for the higher fat cuts of meat. They tend to be more tender anyway. Also, keeps the skin on your chicken. Add butter to your fish. Fat is good. Just stay away from the bad fats like margarine, vegetable oil, canola oil, corn oil, soybean oil.

I highly recommend Fat: A Documentary

Stop Drinking Alcohol

You really need to avoid alcohol especially in the beginning because alcohal slows down weight loss. So I suggest avoiding it especially in the beginning. You may decide to add alcohol back into your diet once you have hit your goal. However, If you feel that you must drink, I suggest reading: Drinking on a Low Carb Diet. This post will give you an idea of the worst and best alcoholic drinks while following a low carb lifestyle. But in the beginning especially just don’t do it.

Supplements make a difference

This way, you can be sure you are not missing any important vitamins or minerals. I suggest taking a quality multivitamin daily.

Most vitamins are full of synthetic chemicals made in the label. Make sure you choose a good non-synthetic vitamin made for women 50+ like NATURELO Whole Food Multivitamin for Women. These are non-genetically modified, soy free and gluten free.

Get Weight Loss Support

Make sure you have a great support system at home. Surround yourself with people who are not going to sabotage your success. Sometimes this can be difficult especially if your enabler is your spouse or another close relative. If this is the case, you need to have a heart-to-heart with them. Let them know why it is important to you to be healthier.

Many people find it helpful to partner with a health and wellness coach or health Tudor. A health Tudor can help you with mindset. They will hold you to the carpet and give you the loving accountability that you need. It will help you realize how may have been letting weight loss excuses hold you back in the past. It is nice knowing someone is in your corner.

I am currently bringing on new clients. Now is the perfect time to put yourself first! Set up a Free Consultation today.

Excuses and Weight Loss

Asking for help takes courage!

This morning I was responding to a comment on my about page and was inspired to write this post about excuses and weightloss. Often we use excuses when not losing weight or simply to avoid doing the work to lose the weight.

The comment was “I will try it soon”.

This struck a cord with me because for years I procrastinated on losing weight. Actually even though I was in a size 16 I was in denial of my weight.

But there were times when I got tired of my muffin top and would do a fad diet. I’d lose a pound here and there but I never kept it off. There was always an excuse on why I couldn’t do it. Or I would look for a reason to push my health off for another day. And I used all the excuses. Thank goodness, I pulled my head out of the sand and decided to make some changes.

Now as a health coach and weight loss counselor I get to hear other peoples excuses! And believe me there is a lot. You see, making a change is scary and uncomfortable. If you have been wanting to lose weight, but keep putting it off you are not alone.

When you use excuses, it simply means you haven’t been in enough pain yet to take action. Perhaps your don’t have inflammation or your not on medications. Perhaps you love what you see in the mirror. In other words, Your not ready to take action. And that is okay.

But take a minute to read through some of these weight loss excuses. Have you used these excuses? Or  heard a loved one use them?

10 Biggest Weight loss Excuses Ever

“I’m too busy to eat healthy meals”. Let me just say, it doesn’t take any longer to make a healthy meal than it does to eat unhealthy. For example, it only takes a few minutes cut up a hard boiled egg and put it on a salad.

I can’t give up my comfort foods”. Just so you know, food is not love. And you can learn how to stop using food to make your feel better. Food is meant to nourish our bodies not support us emotionally.

If you use this excuse, you need to understand that this is a problem in your head, not your stomach. And yes, you can give up comfort foods that are unhealthy. Some comfort foods are good for you, but you can learn to eat them when you are actually hungry and not just when you want to feel better emotionally.

“My spouse doesn’t support me”. This is something that I hear a lot. And it is difficult when you have a partner who doesn’t think you need to lose weight or perhaps he/she is overweight as well. Or maybe they have their own fears. The thing to remember is that this is about you taking care of you. It’s about you loving yourself enough to make a change.

Sometimes the opposite is true for people. Sometimes a spouse may encourage or push you to lose weight because they are concerned about you. But unless you are ready to make a change, this nagging will not help. You need to be ready to make a change.  You can’t do it for anyone but yourself. I highly recommend spouses to read: Help My Husband Lose Weight.

“I’d have to cook differently for my family”. I’m sorry but this is the dumbest excuse ever. So you don’t want your kids and spouse to eat healthy foods? But believe it or not, there are people who think they would rather feed their spouse and children junk food because it is quick. Changing the way we shop and eat sets an example for our family. And it might prevent them from illnesses and health issues down the road.

“Healthy food is more expensive”. This is not true! I’ve been eating healthy for over 4 years and my food bill has gone down. Eating packaged junk food is expensive. When you eat food that isn’t processed it is actually less expensive in the long run. And eating healthy foods could save you money down the road in prescriptions because you wont need them.

“I have no time to plan my meals”. If your health is important, you will find a few extra minutes to pack a lunch or plan out dinner. You are worth it!

“My problem is hormonal”. I get this one as I gained a lot of weight when I was going through menopause. But I also lost 60 pounds when I was going through menopause. There are all sorts of hormonal issues that cause weight gain for people but you can still lose weight.

I’m on medications that make me fat. You can still lose weight even if you are on steroids, antibiotics or antidepressants that cause weight gain. I’ve seen people lose a lot of weight but it may just slow things down a bit. And I’ve also seen people find that often they are able to even eliminate some medications after they lose weight and under doctors care.

I’ll start next week. There is no time like the present. And you know, you will use the same excuse next week as well. Why not make yourself a priority and give yourself a gift of health right now.

You are worth it!

I don’t know where to start. This last excuse is very valid. This is where a health Tudor and coach can help!

As a health Tudor, I can put together a step by step program that is unique to you. We are all different in the foods that we like. You will be eating foods that you love and you will begin to feel better overall as your body gets the nutrition it needs to thrive.

When I work with clients I make sure I focus on the why. Meaning I help people understand how their body uses food for energy and why sometimes it stores it as fat. It helps people to understand why the foods they were eating helped to make them overweight in the first place.

I also educate people on how, by eating differently, their body can become a fat burning machine. Once we understand the mechanics of hour our bodies work everything begins to make sense. Once you learn this secret you will be able to keep the weight off for a lifetime.

Another important part of eliminating all of the excuses is changing your relationship with food. It is important to eat when your are actually hungry. Eating is about nourishing our bodies. Food tastes wonderful and gives great pleasure but eating isn’t about making us feel better emotionally.

Many over-eaters find that once they are able to reprogram their brain with the help of a weight loss counselor they can get control! You get to eat on your own terms without feeling deprived. Believe it or not, the cravings will go away. I have a t shirt that says “Food is not the boss of me”. But sadly for many years it was. Now, I am in control.

So hopefully you now get it that excuses and weightloss don’t go together. Excuses hold you back! It’s as simple as that.

You got this!

Contact Wendy for a free consultation today.