The season for change

autumn background beautiful bright
Photo by Lukas on

Can you believe August is coming to an end?  I have no idea where the summer went, but, I think, I might have missed it!  I’ve noticed the days are getting shorter, the nights, cooler, and before you know it, Jack Frost will be knocking at the window pane.

So, now that the summer vacations are winding down, the kids are back in school, Fall gives us a time to transition into gearing up for….dare I say it??  CHRISTMAS!!  Do you find it a little unnerving to go into the stores where they are putting up Halloween decorations AND Christmas decorations at the same time?  Anyway, I’m getting off on a whole other subject!

Today, I want to check in with you and see if anyone out there reached their goal of losing weight, buying healthier foods, or have made a change for the better in their life.  Since I started this blog 6 months ago, I have lost 15 pounds!!  Most of the weight loss was due to more exercise as in walking and weight lifting.  I must admit, I can’t give up my sweets, but, I have cut down on what I was eating.

old couple walking while holding hands
Photo by Noelle Otto on

As you know, most of my blogs have been about eating healthy and exercise.  I can not stress enough the power of exercise!  You don’t have to go to a gym or hire a trainer.   No matter what your age, get up and WALK.  If you haven’t exercised in a while, just try to walk around the block or even to the corner of the street and back.  Do this for a few days, then push yourself to go just a little farther.  Work your way up to a mile a day.

man with gray swimming goggles in body of water
Photo by Pixabay on

If you have access to a swimming pool, that’s even better!  You don’t have to know how to swim, just get in and walk a few laps in waist deep water.  Remember how much fun you had as a kid, playing and splashing in the pool??  I bet you’ll be amazed how time will fly!

Another great way to get some exercise is Yoga.  If you are greatly overweight, you can check out my pins on Pinterest, look for, the lunch lady!!  The key is to start small.  You can’t expect to lose 25 pounds in 2 weeks or go down 3 dress sizes in a month.   Keep going one day at a time!!  If you lose 2 pounds a month, that’s 24 lbs in the year!

pave covered on red leaf between trees
Photo by Ali Yasser Arwand on

If summer has passed you by, Fall is a great time to get up and get out!  Enjoy the sunshine, the crisp air, the changing colors of the trees.  

Remember the holidays are coming with all the candy, cookies and goodies!  If you go through the winter putting on extra pounds, it’s just going to be that much harder to take them off next Spring!

If you would like a free, personal BMI reading that tells how much body fat you are carrying around, send me your height and weight to my email: and I’ll get you started on your way to a better life!!

man in santa claus costume
Photo by bruce mars on

I hope you can take advantage of this new season!  Can you imagine yourself WOWING everyone at that Christmas party??

Take care





My cup runneth over

pexels-photo-176649.jpegDid you know 60% of your body is made of water?

Not only do you need to eat right, but, you have to drink plenty of fluids to refresh yourself every day.  The old saying of drinking 8, 8 ounce servings of water was the norm, but, according to Clemson State University, you need to drink 1 quart (4, 8 ounce cups) of water for every 50 pounds of body weight.  A 200 pound man would need to drink 16 cups of water a day!!

Why on earth do we need that much water?  Water brings nutrients to our cells and also removes waste from our cells.  Every part of our body needs water to function!

If we don’t get enough water, our bodies will show symptoms such as, bad breath, dry mouth, dry eyes, fatigue, an increase in heart rate, decrease in blood pressure, constipation, decreased urine output, muscle cramps, and loss of skin elasticity.  Severe dehydration can cause death.

When exercising, it’s a good idea to drink, 2 or 3 cups of water 2 hours before your workout.  While exercising, try to drink up to a cup of water every 15 minutes.  If your workout is strenuous and lasts over an hour, you might want to drink a sports drink for the added electrolytes and salt to regulate your body.

If you are exercising in extreme heat, make sure to drink more water.  By the time you actually feel thirsty, you are already starting to get dehydrated.  Increase your intake by 2 or 3 cups.  Even though water can help with regulating body temperature, it will not help prevent heat stroke.  Make sure you can exercise in some shade.

If you are on a diet, drinking water can also help you to lose weight.  Sometimes our bodies don’t recognize that we are thirsty, but, give the feeling of hunger.  Try to drink a glass of water before meals.  Also, instead of high sugar drinks, try drinking water with your meals.  If you don’t like the plain taste of water, add some fresh lemon, lime or drink carbonated water.

Just a fun fact, when you are on a diet, you can eat vegetables such as cucumbers, lettuce, zucchini, radishes, celery, tomatoes, cabbage, cauliflower, eggplant, peppers, spinach, broccoli, carrots, peas and white potatoes or fruit like, watermelon, strawberries, grapefruit, cantaloupe, peaches, pineapple, cranberries, oranges, raspberries, apricots, blueberries, plums, cherries, grapes and bananas without gaining weight, why?  Because they are mostly water!

Make sure to check on the children and elderly!  These categories of people can’t feel the need for water as much as the rest of the population.  Dehydration can happen fast if children and elderly are vomiting or have diarrhea.  Hospitalization could be necessary.

Also, if you want to avoid a hangover after a night of partying, try to drink some water in between alcoholic beverages.  The headache from drinking is your body’s way of telling you, it’s thirsty!!!







It’s HUMP day!!

Ok…we made it to Wednesday!  This week has been long and I still have miles to go!

Which brings me to the next subject, eating when you’re TIRED.  Does anyone else out there grab cups of coffee or soda and maybe some cookies or a sweet roll to wake up?

Seems like it’s mornings where I’m tired, I CRAVE sweets.  Why?  Well, I could tell you because I need a carb high in which I do, but, unfortunately, grabbing a sweet roll or a handful of cookies will make you crash in an hour or so.  When that happens, what do we do?  Do we stop to get something with protein and a small amount of carbs to make us feel full and happy?  Most likely, if you’re like me you head to the lounge at work and find someone brought cupcakes or donuts!!  Once again, goodies filled with unwanted calories and a sugar spike only to come crashing down again.

What should we do on days like this?  Eating a decent breakfast would be a great thing to do!!  Eggs, sausage, a piece of toast with a little jelly, and a piece of fresh fruit would be perfect.  The eggs and sausage would fight those hunger pangs you get mid day and the toast and jelly would give you the energy boost you need.    Also, the egg breakfast would be around 300 calories as to where the sweet roll could be anywhere from 500 calories up depending on size.

I hear you, you don’t have time in the mornings to cook let alone sit down and eat a big breakfast.  There are some good, fast, frozen options out there.  Just make sure to read the labels.  One serving is ONE SERVING.  If you eat 3 sandwich biscuits or whatever, remember to add the calories!!

Once we find the hidden calories and start reading and following labels, we might just start on the road to losing weight!!

I hope you have a good week and keep in touch.  If you have any questions hopefully I’ll be able to answer them.