Take a breather from the calorie counting, macro tracking and rigid workout schedules to focus on making some gradual changes as you feel like making them, all while taking it easy and enjoying your life. My philosophy is simple: work with your body, not against it. It’s amazing how often we get in our own way when trying to live healthier lives. Sometimes we need to outsmart our brains to do what’s best for us.
This is a book of body/mind goals to help you move toward optimal gene expression at your own pace, moving a little more toward each goal as you can, so you feel better and have more energy every day and no feelings of deprivation or suffering. Get out of a dieter’s mindset and into a mindset of longevity with this simple guide. No research or expert opinion to wade through here; I’ve already done that footwork for you. This is a quick reference for those who want to cut to the chase and just know what they should start working toward, in their own way at at their own time.
This course is interactive, so just leave comments or questions at the bottom of any lesson and they will be answered! Use the last section of the class to keep yourself accountable, too – an accountability buddy will always be there for you! You can also request that certain information be included in the lessons, and I’ll be happy to do so. I’ll be continually updating the course with new tips, tricks, information, recipes and anything else I think might be helpful or fun!
Whether you’re wanting to start on the right road to optimum health or tweak the road you’re already on, this course will give you the tools you need to be successful.
You can get more information by clicking on the Online Courses tab. There are even a couple of limited-time special offers for this course – ending this month. Learn more HERE!
Fathead dough is a wonderful thing. You can make anything with it – pizza crust, bagels, cinnamon rolls – all of the great comfort foods that carbaholics miss after going keto!
Preheat oven to 425 degrees. Combine in a large, microwave-safe bowl:
Microwave for 1 minute, stir, then microwave for another 30 seconds. Stir until mixed well, then add:
Turn out onto a baking sheet with a nonstick surface and pat into a thin, round pizza shape. Bake for 12 minutes or until lightly brown. Add pizza sauce, mozzarella and any toppings you’d like. Sprinkle lightly with dried oregano and sea salt. Put back into the oven for 5 minutes or until cheese melts.
***Watch the video HERE!***
I love making grilled cheese sandwiches. My grandmother taught me how to make them many years ago in her old cast iron skillet. Now I have her skillet and I make my sandwiches just how she taught me, only I make them with low-carb bread I make from scratch in 90 seconds! It hits just the right spot when I want comfort food, and it makes me feel even better because it reminds me of good times with Grammie. 🙂
I love chili more than any other dish, ever. I’ve been making different variations of chili for decades. I just can’t do without it. So when I found a great recipe online for white chicken chili, I had to try it. As usual, I messed with the recipe so it was more to my liking and was easier to make, as I am the quintessential lazy cook! Here is what I came up with:
As far as I’m concerned, nothing beats a good muffin recipe that I can change up according to how I’m feeling and it’s always going to be delicious. This is that recipe. The original is actually Kasey Trenum’s Keto Pumpkin Bread recipe, but I’ve changed it up a little!
If you haven’t been to Kasey’s website, yet – go now (click here)! She has so many wonderful recipes. Her blueberry bread is great, too!
Here is my version, which I use to make 6 regular-size spice muffins. The pumpkin can be replaced with other squash like butternut, or even apple sauce as long as you adjust for any extra liquid. The spices can be bumped up with extra ginger or cardamom or lemon or orange zest. If you come up with other ideas, please let me know in the comments section below! 🙂
Melt butter then add Swerve Confectioners.
There are fantastic books out there to help people burn fat and heal from chronic health problems. Lately I’ve been hearing several people say they’ve enjoyed reading them but have had a hard time getting through the heavier parts, the science and explanation behind the suggestions for lifestyle changes.
The books are too big. What they want is a cheat sheet – just the suggestions without the research or background theory to wade through.
So here it is! The Lazy Person’s Quick-start Guide to Becoming a Fat-burning Beast is now available as a short, sweet ebook that can be read on any e-reader, such as iBooks.
I combine all of the latest research in nutrition and exercise physiology, distilled into easy-to-swallow bites that take almost no time to read and are easy to follow, with mental tips and tricks to make those healthy changes faster and more comfortable.
Let me show you how to work with your body, not against it, to improve your health and longevity and get out of the dieter’s mindset. No more deprivation or suffering! Done right, you can make continual changes in healthier directions and feel better and more energetic – and enjoy more of life – every day.
Click here to get your instant download and start down a better path right now. 🙂
For the last 5 years I’ve been going through perimenopause, which means my honey has been going through it with me. In that time I’ve learned a lot about how my body works, what I’ve done to it that has resulted in issues I’m having now and what to do to bring it back to what is normal for a human female at this time in her life. It has been a long, hard road, but I’m the kind of person who has to keep digging until I know the full story – in this case, the story of me.
There are all sorts of negative perceptions that come along with this time in a woman’s life, so we may go into this period of our lives with dread, which just sets us (and those close to us) up for a rough ride. Those of us who have thought we’ve been taking care of ourselves by doing what turned out to be many of the wrong things have a rude awakening as our bodies rebel and we seemingly overnight physically turn into everything we don’t want to be. We might gain body fat, lose muscle, have difficulty sleeping, have hot flashes, have emotional issues, have trouble remembering anything, lose our sex drive, and go through many other undesirable changes. It’s different for each individual, of course, but almost all of us have to deal with a few things that we don’t want to have to deal with, unfortunately.
The question I and many others have had is, “Is this normal?” It turns out that there’s good reason to think it is not normal, but that because we’ve spent decades living lives our bodies are not geared for, we have issues when this natural transitional period arrives. In my case, I’ve done too much dieting and chronic exercise trying to be optimally healthy. When this change in body chemistry came for me, my body was not ready for it. I’ve had a few symptoms, but not as many as most other women I know. The increased body fat and decreased muscle tissue, brought on by a combination of hormonal changes and a simultaneous injury (which I unknowingly dealt with in the wrong way), have been my biggest challenges. For someone who has always been focused on health, this has been really disheartening.
Eventually, through much education and self-experimentation, I’ve gained a great understanding of what’s going on in my body. I can tell now that I’ve healed my gut and am still in the process of healing my insulin and leptin resistance. I’m supporting my adrenals and sleeping better. I’m also seeing more healing of my injury that has hobbled me for years now, thanks to the practitioners helping me (my doctor, unfortunately, is not one of them) as well as, I believe, healing systemic inflammation from decades of body mismanagement – stress, eating the wrong stuff, insomnia, etc. It’s wonderful to see progress and feel so much better! And it’s so comforting to finally understand what my body wants – to work with my body, not against it.
I was telling my honey this today, and he said he felt the same happiness and relief for me. He wants the same understanding that I have about what I’m going through. When one of us goes through some change in life, we both do – this is the nature of loving relationships. He proclaimed that this change is something to be celebrated, like any other major stage in life, like having a baby. It is a milestone that a couple goes through together. This is the first time I’ve ever heard anyone say this, and it made me love him even more, if that’s possible! It can be a rather lonely and depressing time for a woman, especially if her significant other doesn’t understand what she’s going through. So I wanted to share that amazing sentiment with everyone and encourage you to get a good understanding of the changes you or your loved one is experiencing so you can go through it together in a good way that brings you closer together for this next chapter in your journey through life.
I did not know where to go to get the information I needed when I started noticing the changes in my body. I went to several doctors with different orientations, but they were of little help. An endocrinologist pointed me in the right direction, but I had a LOT to figure out. I therefore decided to take it on as a personal challenge, and boy was it ever! It took years of sifting through and evaluating research and testing various theories on myself to find out the particulars of what my body wanted. As a former researcher, I was at home doing this, but it really tried my patience. I don’t want anyone else to have to go at it alone, so anyone who would like help understanding how your body and mind have changed and your body’s unique needs, feel free to book a free consultation so we – your honey included, if you like – can chat about celebrating this time in your life together.
I just listened to an interview with Dr. Benjamin Bikman, a PhD in Bioenergetics whose research specialization includes insulin resistance. Insulin resistance occurs when we eat too much carbohydrate (sugars and starches), and it produces systemic inflammation, which is our body’s healing response to damage. Yes, excess carbohydrate consumption damages our bodies. In fact, according to Dr. Bikman, all non infectious chronic illnesses are ultimately the result of insulin resistance. Think about that for a second. We can avoid or even reverse chronic illnesses of all kinds just by adopting a low-carbohydrate diet and reversing insulin resistance.
It actually makes a lot of sense. Our hunter-gatherer ancestors, who lived from 2.5 million to 10,000 years ago, lived with no chronic illness at all. They had great health and then dropped dead one day. They may have fallen off a cliff or been eaten by a tiger, but they didn’t die of cancer or dementia. In fact, they had a potential lifespan of 94 years – and that’s 94 years of great health, then dropping dead! By contrast, in our modern society we see a steady decline into death from the moment we’re born. Our quality of life gets worse and worse, for which we take more medications and anything else that will help us postpone our inevitable demise.
Why the change? Our diet changed. We now eat as much carbohydrate in a day in America as our ancestors ate in a year. We are literally poisoning ourselves with carbs. And yet, when I talk to people about reducing their dietary carbs, they act like I’m asking them to cut off a limb. They think it would be painful and that they would no longer be able to enjoy life if they can’t eat their favorite chocolate glazed donuts anymore.
Well I’m here to tell you that you can recover from insulin resistance and have your donuts – the best of both worlds. There are so many great recipes for decadent desserts online and in fabulous cookbooks, like my good friend Jo’s new cookbook “Cut the Carbs Keep the Flavor” (available HERE) that you’ll never have to go without your favorite sweet treat. You’ll just be making it a little differently. The donuts I made in the picture above are sweetened with stevia and erythritol instead of sugar, and I used almond flour instead of grains. The result? A truly delicious chocolate donut with very little carbohydrate in it. And because it doesn’t spike insulin, all you want is one, not several. You’re also full for a long time rather than wanting to eat more food shortly afterwards because of the insulin spike and resistance.
When you think about improving your health and the health of your family, think about changing how you’re making your food rather than about depriving yourself of something you love but you know isn’t good for you. Get out of the dieting mindset and into a longevity one. Have your chocolate donuts – just make them part of the solution rather than part of the problem. Never tell yourself you can’t have something to eat, because your brain will look at you and say, “Hold my beer.” Next thing you know you’re chowing down on exactly what you don’t want to be eating.
Instead, if you want to have a donut, or make a yummy cake for your daughter’s birthday, or make a rich, delicious pasta dish for company coming over this weekend, find a recipe that is low-carb (searching “keto” will get you some great options). Forget what you’ve been told you should or should not eat, don’t worry about how many carbs or other macronutrients you’re eating or how many calories are in it, just make it low carb. Use your favorite family recipes and substitute for the sugars, grains and beans (which become sugars after we eat them) and you’ll be amazed how no one will miss what isn’t there!
I’ve lost weight and a ton of inches by doing this, but I don’t even focus on that anymore and don’t want you to, either. Stop thinking about slimming down and think about increasing the quality and length of your life instead. You’ll be so much happier, and the fat falling off will be an awesome extra. It’s about health, not weight loss. If you’re older (like me), you may find that you’ve suffered silently with insulin resistance for so long – decades, probably – that it may take a few years to fully recover, but recover you will. I have been low-carb for about six months now, and I still notice some cravings and other physical effects of carbs once in awhile, though they are fewer and farther between and lower intensity than they used to be. Before I know it I may not want chocolate donuts anymore at all, but until then I’ll make healthy ones once in awhile to allow myself to thoroughly enjoy life while healing my insulin resistance completely.
A problem many people have with reducing the amount of carbohydrates in their diets is that they make too big of a change too fast, which is physically and psychologically painful. It’s also totally avoidable. Take it easy, baby steps, continually reducing the carbs as it feels good. You should be feeling better every day, not worse. Eventually, you’ll likely reduce or eliminate any meds you may be taking, as well. You’ll be thinking more clearly and have more energy. Taking an extreme approach to making this change often results in people feeling bad, weak, and off in many ways, which tends to make them think it’s not a good change for them to make. This is unfortunate, because this is a change we all need to make, whether we’re carrying around too much body fat or not, or whether we’re taking medication or not – it doesn’t matter, we all need to seriously reduce our carb intake. Do it in a way that feels good! I’ve seen my clients reverse labs and other objective medical indicators of health just by starting down this road in a very comfortable way, and they have more energy and feel better every time I see them for the next baby step.
If you would like help getting a plan together to make changes in your recipes or lifestyle to heal your insulin resistance and reclaim the awesome health your ancestors had, just let me know. We can get you moving in the right direction and making easy changes over time specific to your body to feel more and more amazing, the way your body is genetically programmed to feel. Work with your body, not against it, and as you get used to the gradual changes you make in your life you’ll be amazed how easy it really is.
I’ve never been good about eating leafy green vegetables, which are such an important part of a healthy diet. Even when I was a strict vegan I didn’t eat enough of them. I’m just not a big fan of salads. Eating salad is like punishing myself for something. Cold, fibrous punishment. I pretty much have to find ways to sneak greens into my food, like I’m five. To this day my father doesn’t believe that I was ever a vegan, because he claims that as a kid the only green thing I would eat was an M&M.
Well, Dad, you probably won’t believe this, either, but I have a leafy green salad almost every day for lunch. Happily. This is because I found a way to make salad that doesn’t taste like salad. I make it with my all-time favorite food group: casserole! I don’t think I would have happened upon this idea had it not been for the influence of my college roommate who ate nothing but salad. She loved it so much she just piled even cooked veggies on top and ditched the dressing. I remember following her lead in the dining hall one day (and quite a few days after, because I liked it) by dumping stewed tomatoes on top of a green salad. I liked the fact that it wasn’t all cold, fibrous punishment. It tasted more like real food to me.
Every weekend now I make some new casserole, like the nacho chicken one in the picture here. It’s cauliflower based, actually, with onions and tomatoes and green chiles, as well as chicken, cheeses, sour cream and spices. I started with a recipe, but now I have a quick and easy way of making whatever casserole I feel like on the fly. I take a bag of cauliflower or broccoli pearls (or rice a head of cauliflower) and cook it in a large pan with some meat and my cooking fat of choice (when I use ground beef or bacon I just use the fat from the meat; otherwise, it’s usually olive oil or good-quality butter) and any other veggies I want that need to be cooked. When that’s all done, I add any seasonings, cheese, other veggies or meats that don’t need cooking – whatever I feel like adding – and make sure it’s all melted and mixed up completely. Then I put it in a casserole dish and bake it until it’s light brown and bubbly on top (usually about 15-20 minutes).
To make my idea of salad, I put a big handful (about 2 cups) of leafy greens in a bowl and top it with a serving of warmed-up casserole (I usually get about 6 servings per casserole). Then I add some healthy fat to it, like guacamole or parmesan cheese – or even salad dressing! It looks like a mess, but it tastes delicious and more like comfort food than salad, even though it’s more veg than anything else.
I hear so many people say they don’t cook much of their own food because they don’t know what to make or don’t have time to check out recipes or don’t want to go to the store for the one ingredient they’re missing. Well, now you folks have no excuse. This is the easiest kitchen-sink dish I know. Use whatever ingredients you have. Cook until veggies are soft and meat is not raw and cheese is melted. That’s the only cooking skill you need. Any greens will work and you can top it with whatever healthy, yummy fat tickles your fancy. Change it up every time, if you want to, so you never get bored. And because I’ll eat it and love it, you can bet your kids will, too. Enjoy, and if you come up with any epic ingredient combinations, let me know!