2013 Change

Here we are again....deciding what new things we want to accomplish, and a lot of times the things we want to accomplish have to do with our diet.

One of the ideas I want to encourage you to do is to change how you look at the word "DIET" - start to think of it as not something you go on and off, but as a lifestyle change. And commit to figuring out how to change your current 'diet' to a healthier eating lifestyle, so there's no more thinking of ".....I blew it, I'll start over tomorrow...." STOP THAT THINKING.  It doesn't work - never has, never will.

Change is hard. And it's easy to get discourage when you try and don't get the results you were hoping for. But the reality is that just making the effort is, in fact, progress.

Change is not an event with an exact start and stop point: it's a process.

Each step you  make, even if it's a relatively small step such as making the resolution to change, is still a step in the right direction, bringing you closer to your ultimate goal.

It's also important to recognize that even if you take a few steps back, it's not the end of the world. If viewed and used correctly, the missteps can serve as learning opportunities, helping you become better prepared for the next log of the trip!

So here's to CHANGE and hoping you will have a new year full of new thinking for a healthier YOU.



Reducing Blood Sugar Spikes within Your Day

Day One

I ran across these 7 rules about how the power of food can naturally slow down the sugar absorption in our bodies (by Rob Thompson, MD in the March 2012 issue of Prevention) and I loved it.

I’m a counselor, not a dietician or nutritionist so I understand the ‘psychology’ of weight loss but sometimes even I need refresher-sessions on how and why the body does what it does, and how specific foods effect the system within.   I thought the information was so interesting and explained so well that I wanted to pass along the information. I will be posting one a day. Here’s Day One.

Rule Number One:  Have a fatty snack 10 to 30 minutes before your meal.
Reason: You remain fuller longer.
At the outlet of your stomach is a muscular ring, the pyloric valve. It regulates the speed at which food leaves your stomach and enters your small intestine. This valve is all that stands between the ziti in your stomach and a surge of glucose in your blood stream. But you can send your pyloric valve a message to slow down.

Fat triggers a reflex that constricts the valve and slows digestion. As little as a teaspoon of fat - easily provided by a handful of nuts or a piece of cheese -- will do the trick, provided you eat it before your meal.

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This is a great time of year - oh yes it is - to start eating healthier!


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Eating Protein in Your Daily Diet

Admittedly I am not a dietician or nutritionist but I know the importance of having protein as part of your diet. I know that protein helps our cells to grow and repair, and plays all sorts of roles in maintaining our health, and protein can give us an energy boost.

I also know there are days when my 'whole diet' is less than desirable and while exercise has really been helping me with my energy levels, there are moments throughout my day where I can feel zapped (thankfully not every day). So before I start "stupid eating" (another term I use with myself for MINDLESS EATING) I've been grabbing this quick snack and it seems to really be holding me over until I can get to a healthy lunch or dinner.

I just want to share with you about an All Natural Nutritional Bar that I recently discovered while cruising the aisles of Costco and I absolutely l-o-v-e them. These bars are high in protein and they seem to really help suppress my appetite.

I've been looking for a good, 'complete' bar that would be easy to snack on when I was pinched for time and help to eliminate that gnawing feeling of hunger - that can sometimes get you into trouble with mindless eating!!

I am not an expert with all the choices of protein or nutritional bars on the market, I'm simply sharing with you my experience. They're called Classic Zone Perfect and I particularly like Fudge Graham (14g protein) and Chocolate Peanut Butter (15g protein).

Let me know if you have found a protein or nutritional bar that has worked for you - my other criteria is it has to be moist/fresh and actually taste good! is a good resource to get a complete printable list of foods high in protein and foods with calorie, carbs and protein content - very helpful for those of you who want more protein in your diet.