Guilt free, no sugar, no grains bagels

Yes. You heard that correctly.

If you are anything like me you love bread but you know it’s not good for you. So here’s an alternative that is going to satisfy that craving.

These are so good!  I promise. Even my husband likes them.

Here are some ways you can enjoy them:

  1. Toast them in the toaster and add some grassfed butter on top
  2. Make an egg sandwich
  3. Make a sandwich with applegate salami, lettuce, tomato

Here are the easy steps! (Makes 6 bagels)

  • Melt 2 cups mozzarella and 2 ounces of cream cheese in the microwave or with a double boiler

  • Combine 1 1/2 cups almond flour and 1 tsp baking soda

  • Whisk 2 eggs
  • Now combine all the ingredients together. Mix it while the cheese is still melted with your hands or with a mixer until everything is incorporated. You have to work fast here.

  • Separate the dough into 6 equal parts and shape them into bagels and place onto cookie sheet with parchment paper.
  • Sprinkle everything but the bagel seasoning on top and bake in the preheated oven at 400 degrees for 10-14 minutes. Or until they are browned.
  • Keep in the refrigerator.

Feel free to share!!!!  These are so easy and won’t take you more than 25 minutes from start to finish.

How to deal with an unhealthy family

There you are….  Trying to be ALL HEALTHY, eating real food and adding fitness into your life.  On the other hand, you have a family member who could not care any less about healthy living or your stupid health goals.  It’s even possible that this family member really NEEDS to care about it but you just can’t figure out how to get them to change.

Unfortunately, I have heard this more than once…  

The truth is you cannot change anyone else except for yourself.  Even if your family member has a serious issue or disease (like type 2 diabetes or morbid obesity), you cannot make them want to change.

So what CAN you do?

Lead by example – Keep doing what you are doing by incorporating fitness in your life and eating whole (real) foods.

Lead with LOVE – You don’t have to agree with someone to love them. Let them be themselves.

Keep your head up – don’t let anyone get your down. And if they are bringing negativity into your life, deter you from your goals or trying to bring you down, tell them that it’s probably best if you don’t talk about it because you’re trying to remain positive. Do not let anyone sabotage your efforts.

Do not nag them – This will make them even more resistant to change and make them upset with you at the same time.

Answer only when asked – if they ask you a question about your fitness routine or the way you eat then answer them. But definitely do not preach.

Keep up the good work, my friend. HUGS!!!!

Fat and cancer

I love learning new things and passing that information onto you!

I heard on The Model Health Show Podcast that 1600 people per day are dying from cancer. So chances  are you or someone you know has been affected.

The good news is that there are actions we can take to lower the risk.

Fat is not the enemy and the low fat craze was based on a flawed study years ago by Ancel Keys. There was lots of issues with that study. I learned about this through a book ‘The Case Against Sugar’.

So when you are eating fat, I’m not talking about loading up on processed foods like donuts.  The KIND of fat you eat is important…..


  • Flaxseed oil
  • Vegetable oil
  • Crisco
  • Canola oil
  • Safflower oil

Also avoid:

  • Corn
  • Soy
  • Refined sugar
  • Processed foods
  • Too much protein
  • Too many net carbs

If you want to learn more also check out the book: ‘fat for fuel‘. Really good information and he talks about cancer, type 2 diabetes, heart disease, obesity, junk food cravings. The functioning of the mitochondria is the key.
Knowledge is potential power and you can do this!

Are you counting calories?  Do this instead

Personally, I don’t think counting calories is sustainable for life and it’s definitely not enjoyable. For me, it created a monster. Hyper-analyzing every little morsel that passed my lips. Making me crazy if my calories were too high and then I would subsequently beat the crap out of myself mentally. ‘Well, there you go again. You ate too much food. You dummy!’

Here is an easier way to reach your goals without the tracking, driving yourself nuts and overanalyzing. And you won’t even HAVE to count calories if you do this ONE thing.

Just read your labels.

Now I’m not trying to make this complicated for you. In fact, it’ll be more simple. Ideally you should stick to foods that have 1 ingredient: steak, green beans, chicken, red pepper, fish, avocado. You get the idea.

But if you want to get something processed…. you must simply read the list of ingredients. Not the percentages. The list of ingredients. Some of the common things to avoid:

  • High fructose corn syrup
  • Dextrose
  • Corn or canola oil
  • Corn syrup
  • Refined sugar
  • Soybean oil
  • Soy protein
  • Refined wheat flour
  • Maltodextrin
  • Sucralose
  • Corn or wheat starch
  • Soy lectin
  • Mono and diglycerides
  • Dyes (blue, red, green, yellow, etc)
  • Sodium nitrate
  • Nitrites
  • Potassium bromate
  • Vegetable oil
  • Aspartame
  • Propylene glycol
  • Carrageenan
  • MSG

Are you wondering WHY?

You might pick up some yogurt, for example, but some of them have high fructose corn syrup in them! This ingredient will pack on the pounds instead of make you lighter.

Smart ones frozen meals. Did you think these were healthy like I used to? Well, they sure do a great job marketing them as healthy but they are not. This one has MANY of the items I recommend you do not ingest. Soy is one of them. Soy causes inflammation (which leads to disease processes) and jacks with your hormones.

Slim fast shakes. Oooooooo this one really makes me mad. Even in the name it is claiming you’re gonna get slim FAST! Sugar is the 3rd ingredient on the list. There’s also Sucralose, canola oil, HFCS, soybean oil, carrageenan, corn syrup, maltodextrin and more. Chemical crap storm.

Diet Mountain Dew? Or any pop for that matter. Just say no to that too. Aspartame, vegetable oil, Sucralose and yellow dye.

Unfortunately, the government does not look out for us when it comes to this stuff. These big ‘food’ companies are experts when it comes to marketing their so-called ‘healthy’ food to us. So we need to be OUR own advocates. The government is about profit. They are not concerned with your health. It’s no wonder why people are getting fatter, more disease, diabetes, auto immune disorders, and cancer.

Stay vigilant, friends!!!!  And happy and healthy!

Holiday eats without sacrificing your goals

July 4th celebrations are almost underway!  Can we share some ideas with eachother so we can have some healthy options within our reach?  

Here are some ideas that I have, so please add to the list!!!

1. Grilled anything. Pork chops, shrimp, steak, hamburgers, chicken breast, fish, vegetables. Seasoned with no sugar added seasoning.

2.  Asian chicken coleslaw. Coleslaw, sesame oil, balsamic vinegar, coconut aminos, green onions, almond slices, sunflower seeds, grilled chicken.

3. Potato salad. 1 bag tricolor baby potatoes, 2 cups diced cabbage, 1/4 cup apple cider vinegar, salt, pepper, 2 teaspoons mustard seeds, 2 tablespoons olive oil, 1/4 cup minced chives

4. Grilled zuchinni roll ups. Sliced thin zuchinni, 1 cup basil leaves, 1 garlic clove, 1/4 cup toasted pine nuts, 1/2 cup olive oil, 3/4 cup grated Parmesan, salt and pepper. Grill the zuchinni. Throw the rest of the ingredients in a food processor to make a pesto. Spread the pesto on the zuchinni and roll it up. Hold it in place with a toothpick!

5. Cucumber salad. 4 Seeded chopped cucumbers, 2-4 garlic cloves minced, 2 tablespoons minced fresh parsley, 4-6 tablespoons minced fresh dill, 2 cups full fat unsweetened Greek yogurt, juice of 1-2 lemons, 1 tablespoon olive oil, salt and pepper

Cravings? 8 ideas

I just got my whole30 cookbook. Excited to read through this today!!  I’m Melissa’s biggest fan!  

I was having some conversations with some of my teammates about food cravings and it got me thinking. How did I get past the food cravings and take control of my lifestyle?  (I don’t call it a diet because I hate that word!!)

Here’s a few things I did that might help. 

1. Did multiple rounds of whole30. Only meat, fish, vegetables, fruit, healthy fat for 30 days. NO beans, legumes, sugar, alcohol, dairy, chemicals, grains. Was it hard?  Sure. But it was worth it. Definitely. In order to get over my addictions (food and alcohol) I had to!  

2. Understand the foods that put me into tailspin. For me chips are a weakness. I could eat a whole big bag. I don’t have them in the house anymore. I get my kids chips I don’t care for. If it’s sweets for you, don’t have them in the house. I don’t even have 1 bite because I know I will get out of control and won’t be able to stop myself. Moderation is not the key for me here. Some people can have one bite and be done but I found out that I cannot. 

3. Go easy on the alcohol. Alcohol lowers inhibitions and makes me go ‘ahhh screw it’. And then I can binge eat like a maniac. 

4. Get enough sleep. I’ve noticed that when I’m tired I will reach for unhealthy choices. 

5. Make sure to eat enough. Eat enough healthy fat like olive oil and avocado and good quality meat. And lots of vegetables. If you are feeding your body with these good foods you don’t even feel deprived. You feel happy and satisfied. 

6. Drink a lot of water. I admit this is my weakest link. Bored with plain water?  Add fresh mint, lemon slices or cucumber slices. Or drink la Croix. Delicious and changes things up. 

7. Focus on NO sugar / NO grains. Make it easy on yourself!  I don’t know about you but too many rules makes my brain unhappy and confused. So I still stick to this basic principle. Sugar can be disguised as various words. So check the labels. I think GRAINS is self explanatory but if you are confused think oats, wheat, corn. 

8. Have a meal OFF plan once a week. I love pizza. So you better believe I won’t give it up for life. I also love a really good sandwich on crusty French bread. I know that I have that one meal and I get right back on track. Immediately. I have already made up my mind ahead of time so there is no guessing on when I will be back to my regular lifestyle. 

Why I don’t like weight watchers

This blog might make some people upset. So let me preface before we go any further. These are my opinions only. What I have heard from others. And my experiences. 😘

Okay. Let’s get started. I have heard people tell me the following about WW ‘I never learned how to change the way I was eating’. ‘I became obsessed with how many points is this?  How many points is that?’.  And my favorite ‘I was pretty much starving myself before weigh ins because I was embarrassed to get on the scale’. 

Essentially, weight watchers is a calorie restriction diet. Once you stop restricting or over restricting yourself, the weight comes back with a vengeance. Or so I’ve seen…  there always are exceptions. So don’t be mad, friends. 

I tried a version of this about 8 years ago. Calorie counting with an online tool. I was trying so hard to eat 1200 calories per day. Always hungry. Always unhappy. Eating whatever I wanted but really restricting. I was trying to get my fat, protein, carbs to say “good” on the tracker every day. When it didn’t I was so mad at myself. Needless to say I failed. And I wasted a ton of of energy writing all that down. And then I would go and binge eat ALL. THE THINGS. Because I was depressed I was a failure. Well it’s no wonder why I couldn’t get it. It’s a system set up FOR failure because of the foods involved. 

So let me break it down why I don’t like weight  watchers. 

1. They don’t teach you how or what to eat. Anything goes. As long as it fits in for your points. 

2. Public weigh ins?  Need I say more?

3. They don’t develop healthy eating habits that will last for life. 

4. They advocate eating processed foods. 

5. It creates an obsession. Points are everything!!  And you are constantly journaling or writing things down. Seriously who has time for that?

A transformation story

Change IS possible. Believe it! 

☄from a tight size 16 to size 8

☄from tired to energized

☄from insecure to confident

☄from hiding my naked body in the dark from my husband to lights on

☄from sad inside to happy inside and out

☄from loose fitting men’s XL shirts to small or medium women’s shirts

☄from not wanting to see pictures of myself or even my reflection to seeing myself and going ‘dang girl! Lookin good!’ 

Was over 200 lbs when I started. You are not too old, too weak, too busy, or too ANYTHING. You can message me here: 

Ya gotta be serious though. 😘💜

3 options to cleaning up your nutrition 

If you know me, I love food. And if you’re reading this I am betting you do too. It’s hard to change your way of eating for some people.  Not any ONE way will work for all. Here are some options for you to try:

1. Start out slowly. Try eliminating sugar. Sugar is added to all kinds of processed foods and drinks. When you read the labels, don’t worry about the percentages section, look at the list of ingredients. Sugar can be disguised as dextrose, sucralose, Splenda, cane sugar, turbinado sugar, etc. if it is on the list, pass on it. 

2. Take the middle of the road.  Eliminate sugar AND grains from your food intake. There is a very helpful podcast out there by Vinnie Tortorich. A cancer survivor who educates on the no sugar/no grain lifestyle. He talks in detail about this on his podcast. (Caution: rated R!).  Vinnie Tortorich podcast

3. Go all in…. 100%. Try it for 30 days straight. Get rid of everything in your pantry and refrigerator that causes inflammation in the body. No sugar, no dairy, no gluten, no alcohol, no legumes, no soy, no grains, no processed foods. Get the whole30 book and read the whole thing!  You can heal your body from the inside out by putting good, whole, real food into it.  You can discover how certain foods affect YOUR body during the reintroduction phase. It is key to finding out how your body responds to certain foods.  I have a group on Facebook if you’d like to join the discussion. Whole30 support

Eating fat does not make you fat!

Guess what: Eating fat does not make you fat. 

Isn’t that great news?  

However…… That doesn’t mean go out eat all the greasy fried food you can find. Stick to fish, seeds and nuts (not peanuts), olive/coconut/avocado oil, grassfed butter, eggs (the WHOLE egg!!), organic vegetables (spinach, Brussel sprouts), grassfed meat, avocados. Replace the carbs you eat with these types of foods. Sugar is what makes people get heart disease, diabetes, obese, and cancer.  

It is all in your MINDSET! Make a choice to do it and follow through as a lifestyle, not just a diet that you plan to stick to for a month. This past weekend the kids had sandwiches for our picnic, I had a huge/awesome salad with olive oil from whole foods. I knew my body would feel better eating all the good food and passing on the bread and I didn’t die. 😂👏🏼👏🏼👏🏼

HFLC lifestyle is where it is at. I love to help people learn about this. If you join me on this health and fitness journey I will personally help you navigate the grocery store too. You can message me or put your email address in the comments.