Kick your "Can"…yes you can, and Dorito Breath!

Hello everyone and thank you for visiting….

When I talk about kicking your can, I mean your cans and bottles of soda.

They and other drinks are loaded with sugar! Lets look at just one 12oz. can of Mountain Dew. There is a whopping 46 grams of sugar in just one can.

Eating Sugar

Lets start by understanding that:

Women should have only 23 grams of sugar,(6 teaspoons, 100 calories per day).

Men should have only 42 grams of sugar, (9 teaspoons, 150 calories per day).

(This is the breakdown: 4 grams of sugar are = to 1 teaspoon of sugar)So I challenge you to do this for one day, now that you know the breakdown, take a plastic bag, and each time that you eat or drink a sugary food, fill your plastic bag with the appropriate teaspoons of sugar, and see what it looks like at the end of the day.

Sugar is not only in soda, it is in fruit juices. 1 8oz. glass of all natural orange juice has 21 grams of sugar, which is equal to 5.25 teaspoons of sugar.

Fruits are loaded also. A cantaloupe, 5″ in diameter contains 43 grams of sugar, which is equal to 11 more teaspoons of sugar. Almost everything that we eat and drink contain sugar.

Check the labels and pay close attention to the serving size. Most cans of soda are two servings.

Over consumption of sugar will sabotage your weight. You will never lose weight!

Dorito Breath

After watching the Super bowl commercials I realized that there lots of people who love Doritos! But many people I know complain of the bad breath that follows eating Doritos. Well, what I found out is that Frito-Lay does this on purpose! What they do to get you to eat so many, is add MSG, monosodium glutamate, which is sodium salt of glutamic acid. It is addictive and increases your appetite. It also gives you the “Bad Breath”! They do this to create a “longer hang- time flavor”. This is why they are so popular.

Ok, the bottom line is that Diabetes, and Obesity, are two of the biggest health problems, which causes even more health problems, in America. Sugary foods will never make you healthy, nor will they make you lose weight. Measure your sugar intake in the plastic bag, just for one day and see what the results are. Then make the proper changes to reduce the amount of sugar in your daily diet. Make small changes each day.

Remember to make a memory every day, and don’t apologize for who you are……rebecca

Spicy Shrimp & Cauliflower..Let me eat..

Hello and thank you for visiting…


Spicy Shrimp & Cauliflower

2T Olive Oil (120 cal)

1/2 Red Onion (20 cal)

6 wild caught shrimp. (42 cal)

6T of Green Mountain Gringo Salsa. (60)

1 bag of Cauliflower Rice (75 cal)

1 Lemon

Salt and Pepper


Sauté the onions in the olive oil until soft

Add the cauliflower rice, sauté until combined. (If It’s frozen, may take a few minutes to sauté, it will also reduce the temperature of the cooking process and may take a bit longer.

Squeeze on 1/2 of the lemon, and season with salt and pepper

Add shrimp, season again with salt and pepper and ginger, cook until pink, turning onto both sides.

Stir until all is combined, about 20 minutes.. medium heat.

Add the Green Mountain Salsa, stir and squeeze the rest of the lemon on the final dish, 5 more minutes.


Eat your food on a white plate. It looks so delicious!

Total calorie count for this recipe… ask?


I enjoy eating healthy foods, foods that your body recognizes and, (yes yearns for the nutritional value), can be delicious. And so filling.

My pantry I’m lost without these items:

Beef Stock

All beans-Black beans, chick peas, (canned) I always drain them. (Full of fiber, and protein) they fill you up!

Onions, red and yellow (they are 80% water, antioxidant, reduce inflammation, lowers blood sugar)

Whole grain pasta.(use whole grain)

Lemons, limes

Olive oil (omega 3 oils good fat)

Canned Tuna in Olive Oil (full of protein and good fat)

Green Mountain Salsa (all natural ingredients, only 4, and all good)

Parmesan Cheese fresh from the deli. (good calcium and low in calories)

Ezekiel Bread (whole grain, and they offer a variety of breads)

Eggs (great source of protein, B6, B12, and 80 calories per egg)


Proteins: all of these are low in fat and high in protein.




Rotisserie Chicken ( I cant pass it up)

Ground turkey

Grass fed Beef 90%

Real Butter of your choice


Pepper, Salt, Turmeric (many others) you choose, they are all good.

Last but not least, Frozen Vegetables.. just as good as fresh and you won’t waste as much food. ( low in carbs and great for anything, I like because I have fresh veggies and not wasting fresh veggies.)

I love food and I like to eat.

…..,Remember to make a memory every day, don’t apologize for who you are..


Not So Simple Sugars.. 🍭🍰🍧🧁

And What Are Simple Sugars?

…..Simple sugars are a type of Carbohydrate, and one of the basic Macronutrients. The others are Proteins and Fats. Simple sugars are found naturally in foods.

New sources of sweetness include syrupy reductions from fruit sources like monk fruit, pomegranates, coconut and dates, and syrups made from starches like sorghum and sweet potato.

Syrups made from Starches:

So what does this mean? The very first time that I heard about Sorghum is when my dad would get a load of sweet feed for the horses and cattle that he raised at the Barn. Sorghum is comparable to wheat, without the gluten effect. It is high in complex carbohydrates, and a high protein grain. 1/2 of a cup gives you a whopping 72 grams of carbohydrates and 11 grams of protein. It is an excellent source of fiber, insoluble fiber, vitamin B3,B1, and B2.

Sweet Potato sugars, are simple sugars, such as glucose, fructose, sucrose, and maltose. Sweet potato sugars have a medium to high glycemic index rating of around 44-95. That’s pretty sweet! Sweet Potato sugar is called ipomoea batatas. The sugar is obtained form the purification and crystallization of the sugar syrups.

Fruit sources:

Dates, are, as a whole fruit, packed with potassium, B6, niacin and fiber. They also contain Iron, which is something that is not easily found in a plant based food. Dates are an excellent source of easily digested carbohydrates, with a sugar content that ranges from about 60 percent to 70 percent. Glucose or fructose is the sugar found in most dates. Dates provide 260 percent more potassium than oranges and 60 percent more potassium than bananas, here’s the catch…they also contain 60 percent more calories than either of these fruits. This is all good, but the down side is that a single date contains a whopping 70-80% sugar!!!!!

Monk Fruit is known to be the best sweetener in the world, according to (Julian Bakery, March 02,2016) What is Monk fruit you ask? It is a potent, no calorie, Paleo-friendly sugar substitute made from fruit. It is low on the glycemic index, so it wont spike blood sugars. It comes from the Chinese mountain orchard melon known as lo hang guo. It grows in Southeast Asia. It is a cousin to the cucumber and the bitter melon. It is very potent 100-250 sweeter than sugar.

Thank you for visiting.

Make a memory every day, and don’t apologize for who you are….just do your best.


It starts with Nutrition, why your Workout won’t help you lose weight.

….Hello everyone and thank you for visiting my blogsite.

January is fast approaching and everyone will be making their traditional New Years resolutions. Most of those resolutions will be to lose weight! We are creatures of habit.

Why don’t we try a Lifestyle Modification this year and make it real and achievable.

Lets start by setting ourselves up for, success now, before the holiday pounds start pile on.

Nutrition therapy must be used to balance our blood glucose levels. Metabolizing carbohydrates slowly is the key.

Over the Holidays snacking rules:

Eat the raw vegetables with some yogurt dip, olive oil with seasoning are a good addition to vegetables, you could roast them. Nuts are great for protein, and fresh fruits. If you eat a little bit at a time, you won’t get that starved feeling and just grab whatever is available, usually cookies and sweets. If you are drinking, be aware of the amount of sugar that you are consuming. alcohol has sugar, fruit contains sugar, sweet tea, sodas, even mixers such as tonic water, and soda water. If I am having a glass of wine, I will always have a protein, instead of a carbohydrate. It helps balance the blood sugars. Everything in moderation!

By the way, it takes 1 hour to rid your body of the effects of 1 alcoholic drink. Drinking on a full stomach will also help absorb the affects of the alcohol.

Lets start with eating breakfast. I am not a fan of blender drinks, but I do understand the significance of them for people on the go. I get nauseous when my blood sugar drops.. I must eat!

1-1/2 cup of oatmeal, with cinnamon, two teaspoons of honey, sprinkle with a tablespoon of walnuts chopped. Yummy!

2-1 piece of whole grain bread with 1/2 avocado, 1 slice of tomato sprinkled with salt and pepper

3-1 buckwheat pancake, top with top grade maple syrup

4-Last but not least.. a veggie omelet, 1 whole egg, 2 egg whites, salt, pepper and all of the sautéed vegetables that you like, such as spinach, onions, mushrooms, etc. just avoid cheese.. maybe a tiny bit of goat cheese, it will give it a tartness and creaminess. ( you could also make this your dinner)

Lunch would be your biggest meal, HUGE!

1-Pick any lean protein (chicken, fish, grass fed beef etc.) and order it grilled on a whole grain bun or bread. Order the condiments on the side, (use sparingly, except for mustard and hot sauces). Have pickles, side salad, dressing on the side, no croutons or cheese.

2-Salads are great, make sure that you add a grilled protein, no croutons or cheese. Dressing on the side.

3-Order a grilled protein and ask for your favorite vegetables grilled on the side..Usually they will have broccoli, asparagus, cauliflower, carrots, zucchini, onions, etc. these days you can usually custom order whatever you like.

4-If you like ordering out, take for instance Chinese, then order the protein and vegetables steamed. Ask for all of the extras on the side, then just dip. This is also a good option for dinner, just smaller amounts.

Just avoid things like egg salad, chicken salad, potato salad, things that are mayonnaise based.

This is very important: Dinner, over by 6pm., and eat 1/3 of your lunch meal, but the same types of food.

If you have eaten a larger (my suggested) lunch, by dinner you should not be to hungry.

1-It should once again be a lean protein grilled: steak, chicken, fish, etc, lots of good seasoning, and your favorite vegetable, salad or grilled. I personally like the small bags of frozen mixed vegetables. They are quick and easy to make and really fill you up before bedtime. I hardly ever need a protein. I just drizzle with some flavored olive oil, salt and pepper.

2-Another option is black beans, drained from the can, and mixed frozen vegetables. Lots of seasoning included.

3-Or something as simple as a peanut butter sandwich with slices of fresh fruit, such as bananas or peaches on whole grain bread.

4-One of my favorites is Albacore Tuna in olive oil, straight from the can, drain a little, fresh squeeze of lemon, 1/2 teaspoon of avocado mayo, 1/2 teaspoon of spicy brown mustard, chopped celery, onion, and some capers or pickles.. on toasted whole grain bread! Its delicious.

5-Any lean grilled protein, shrimp, fish, meat with good vegetables. Use citrus and seasonings to amp up the flavors.

Lets make this a successful 2020! Its really easy to do, it just takes a little bit of willpower! One last thing.. try to avoid as much SUGAR as you can over the Holidays. Read the labels, focus on SUGAR!!

In January, start my walking program, you will achieve your weight loss goals, I guarantee…

Happy Holidays and a Wonderful New Year!

…make a memory every day, and don’t apologize for who you are…rebecca

Walking to improve your health..

Hello everyone and Happy Holidays..thank you for visiting.

With the Holidays fast approaching, I wanted to talk about maintaining your health as we to indulge into the Christmas festivities. There are lots of temptations to derail our diets. One think that can help you indulge and keep you on track it Walking. It is a great way to burn those extra calories and fun to do.

Go the distance. Find a partner or go it alone, family, pets, and or a friend. The only thing that you will need is a good supportive pair of walking shoes, and warm coat, hat and gloves.

Studies show that even a small amount of brisk walking can improve your health. Almost anyone can do it! Walking at any age, from a child’s age through your 70’s. Walking is the most inexpensive exercise that you can do, plus it is a great time to reflect, meditate, and of course the fresh air will give your mind and body a boost. Your endorphins will kick in and make you very happy! There are lost of benefit from just taking a walk.

1-Before and after you walk you should wake up your walking muscles, to help burn more calories. Skip stretching and just mimic walking in place.

2-Fuel your walk by eating a light carbohydrate rich snack such as a banana or greek yogurt. Do this about 20 minutes before lacing up! “Why?”, you ask. Because this prevents blood sugars from dropping.

3-After your walk, eat a complex carbohydrate, protein combo, veggies, chicken, salmon, black beans.

4-Trak your steps if you like on your Smart Phone app or a Fitbit and see just how many steps that you do in one walk. For an average person, it takes 2000 steps to walk 1 mile. The desired is 10,000 steps per day which is about 5 mile! Walking 5,000 or 10,000 steps a day will certainly improve your fitness.

5-What happens when you walk? Well first of all your heart rate revs up from about 70 to 100 beats per minute (bpm), warming muscles, and your joints begin to release lubricating fluid and you burn on average 5 calories per minute, compared to 1 per minute at rest.

6-Your heart rate increases to about 140 (bpm’s), now you are burning 6 calories per minute, and your blood vessels expand to release heat. You will then will start to sweat. Your body releases hormones, and endorphins, which makes you feel happy and grateful.

7-Insulin, which helps store fat, drops as you burn more fat. Your body will continue to burn calories up to 1 hour after walking. You just need to sit and relax, you body will do the rest! Walking helps you relax and improve sleep patterns. It improves your heart health, and lowers cholesterol, reduces your risk o f diabetes, builds immunity to diseases, strengthens your muscles and bones, and improves your lungs. Plus it just makes you feel HAPPY!!!

I challenge you all to start a walking regiment…

Let me know how you feel!

Make a memory every day and don’t apologize for who you are … rebecca

Winter is coming.. Mushrooms and Pineapple

Hello everyone!  I hope you are enjoying the beautiful fall weather. The stink bugs are gone here, but now the cute little lady bugs have arrived in the masses! 

Part of Holistic Health is getting out and enjoying the day. The beautiful scenery, fresh air, exercise and it is a good way to meditate. 

Forget your worries and enjoy. 

Take it all in and savor the moments.  Use those thoughts for future meditating.

Winter health is so important, especially with young children. Make sure that they are washing their hands, sneezing in a tissue and avoiding others sneezing.

Eat hardy healthy meals which include lots of veggies and protein. Add things like turmeric, garlic, mushrooms, shitake mushroom is a symbol of longevity. The health benefits and promoting properties have been used in Asia for a very long time. over 6,000 years. they contain lentinan, which fights infection and diseases. It also has anticancer activity and benefits. onions, and pineapple, for the aspects of bromelain. Bromelain, which is found in fresh pineapple is made up of a group of sulfur containing digestible protein that reduces digestive inflammation. It is known to demonstrate significant anti-inflammatory effects, and helps reduce swelling in inflammatory conditions such as sinuses, sore throats, gout, and arthritis. Eat pineapple alone! You will be given the best benefits.

I supplement my winter health by taking a B-Complex vitamin with C and Zinc.  I also take Vitamin E and D, because we have less opportunity to be in the natural sunlight. It protects your cells, is good for the skin, hair, and boosts your immune system.

…Make a memory every day, and don’t apologize for who you are.

Thank you for visiting.