The Most Maddening Time of the Year

SO I have a story to tell you.  It is a drama, a comedy, a tragedy, and a love story all rolled into one.  It is about the human race.  The setting is Thanksgiving week anyplace in America.  Millions of people will gather with their loved ones and celebrate every blessing God has bestowed upon us all year-long and they will have food and fun and fellowship and many will be seeing each other for the first and maybe only time this year because of jobs and distance and expense for travel etc.  I adore Thanksgiving.  For me it can be really easy to take for granted the things I need to be thankful for and sometimes I tend to focus on what ELSE I want or think I need.  Sometimes I need a good reminder that my God is a God of divine provision and always provides exactly what I need each day.  I am breathing and that is a blessing.  I have a warm sweater on today on this chilly fall morning and that for sure is a blessing.  My family all came over for Thanksgiving and I got to see my sweet grand-babies and that too is a huge gift.  Is my life perfect?  Of course not.  We worry about finances and our kids and the same things as everyone else.  But I am beyond thankful.  My cup truly runneth over.  And the fact that God decided five days was long enough for me to have the flu and I woke up today feeling like a new woman is something else I am SUPER DUPER thankful for along with the creator of Tamiflu.  Yep I am very thankful for them!

I love Christmas also.  Most importantly because Christmas celebrates the birth of my Savior Jesus Christ. It truly is my very favorite holiday and time of year.  I usually have my tree up by Thanksgiving weekend and have Christmas music on my XM radio by Nov 5.  I LOVE Christmas.  And having grandkids makes Christmas so much fun.  I love watching Ansley and Laila open their gifts and look so excited and now we have sweet little Maddox and his first Christmas this year.  Nothing makes me happier than a house full of smiling faces.  So yep, I am a little Christmas crazy for sure.

However, In my profession, as a nutritionist and holistic health coach, this time of year completely saddens me.  So we start Thanksgiving Day and gorge ourselves (because that truly is how we show thanks in America????) and then we start the gorging season, I mean Christmas season and we eat our way to December 31 and then that night we eat and drink some more just one last hoorah and then we wake up January 1 feeling tired and bloated and our pants are too tight and we make these insane resolutions and purchase an annual membership to a gym (which they love because you don’t use it after March and they make a killing) and buy the latest diet fad that promises you to lose 10 pounds in 10 days and we start this mode of deprivation. We put our bodies into a serious turmoil and this cycle of gorging and dieting and bingeing and starving does terrible things to our metabolism and gut health that most people just do not understand.  Why do we do this?

How did we evolve into a nation that has this feast or famine mentality?  We are always either gorging or dieting and it is a vicious endless cycle. Our gut microbiome is a delicate precious thing that God created with the exact balance of good and bad bacteria.  The day we are born and we start introducing baby formula, processed baby food, sugar laden juices and then as we get older more processed foods and chemicals and medicines the gut balance deteriorates and this causes a host of issues.

We have literally been spending the last 50 years as part of a human experiment gone terribly wrong.  But the story of the covered up science about sugar and the original food pyramid and the Ancel Keys story is another blog for another day.  Just understand that when the food industry, as powerful as it is, manipulated the science and your government, the old grain heavy fat is bad food pyramid came to be and thankfully science is now disregarding and tweaking that daily.  By 2020 hopefully sugar and grains will be the smallest portion of the new “Choose My Plate” guidelines.  However not to digress.

We have set a very dangerous socialization standard for ourselves that says treating our bodies as the temples God intended means deprivation and putting trash into our bodies is a treat or reward?  Backwards much? Oh I am sure the devil loves this trait in us for sure.  See the weaker the body the weaker the mind and the weaker the mind the easier for the devil to get inside.  God doesn’t instruct us to be healthy and treat our bodies as temples just because he cares about nutrition, God knows that the stronger our bodies are the stronger our minds will be and the better we will be able to obey what God is calling on us to do. Think about it for just a minute.

1Corinthians 6:19 tells us “Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own?”  The verse is extremely clear and yet we seem to ignore this one as a society.  We eat an average of 150-170 pounds of sugar per person per year in America.  However during the 1800’s this number was closer to 4-6lbs per year.  We eat more processed fake lab created edible food-like substances than we do real food made by God.  When I speak to local high schools and challenge the kids to go 14 days with no fast food they literally look at me as if I had six heads.  The idea of giving up fake food is so totally foreign to them.  Often I will look at a food log of a teenager and not see one home cooked meal for a week.  This just boggles my mind.  Our taste buds are so jacked up from the chemicals and fake food we eat, (oh and for the record- anything from a box or a package or a fast food joint is fake food.  Anything that doesn’t come from nature and cannot be killed caught or grown is fake food) that we do not even truly know what we like anymore when it comes to food.  It will shock you how differently things taste when you detox off the fake food and fill your body with good real food.

On top of our obsession with food- usually fake food- we have this really unhealthy relationship with our bodies.  The media dictates what beauty is and gives young women and men these insane ideals that they then begin to strive for that are often extremely unhealthy.  Kids are born loving and accepting their bodies and all of those around them.  Once again socialization takes over around middle school and all of a sudden if you do not dress and look and act a certain way kids tend to be cruel and mean and this begins some very unhealthy patterns that can have lasting effects on our lives and our ideas of self-love and acceptance.  Sometimes the pressure of trying to hold up to society’s standards can lead to some very unhealthy relationships with food and with our bodies.

I know because I was there.  See, long before I went back to school to study food and nutrition, I was a 350lb food addict.  I have been in recovery for almost 10 years.  I used to think if I were just skinnier, or just a little bit prettier, or just a few pounds smaller I would be just right.  It took me a long time to realize that I am just right as I am.  Of course I am a work in progress with a long way to go and I spend each day working to treat my body as the temple God created and to refine that temple to the best of my abilities.  Some days I do great and some are total fails, but it was a huge lesson to realize that the shape and size of my body did not define me.  I am six feet tall and will never ever be a tiny petite woman.  But I can be healthy.  I can refine my temple to being the best version of Erin that honors God that I can be!

The diet industry makes me cringe.  Trust me I have tried every single one out there and the honest truth is there is NO DIET that works long-term.  If one did the rest would go out of business.  There are styles of eating that are good in theory.  Staying on a style of eating that is plant heavy, low in carbs and sugar, and low in processed fake food is a winning plan! Imagine if  we all STOPPED THE DIETING MADNESS and focused on getting our guts as healthy and balanced as possible and treating our bodies as the temples they were intended, eating real food and stay off the sugar and fake stuff.  If we truly accomplished this task, as God has commanded us in the bible, we would all be happier and healthier.

Have you ever really thought and prayed about these two verses?

1 Corinthians 6:19 “Or do you not know that your body is the temple of the Holy Spirit who is in you?”

1 Corinthians 10:31 “Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.”

Most People take better care of their cars and pets than they do their bodies. To be truly healthy and in a right place with God, we have got to get to the place where we take better care of our bodies and put our health as a top priority.  I think it goes without saying that if we were acting promiscuous or using illicit drugs or overindulging daily in alcohol, we would feel convicted.  But why then do we not feel that same conviction for being sedentary and for putting fake chemical laden food into our bodies day after day?

Let’s keep it real for just a minute.  What I am about to tell you may not be popular but it is the truth.  We all know someone who has struggled with alcohol addiction, drug addiction, or some other addiction and let’s face it we all judge.  But then we think nothing of gorging on sweets and processed fast food and junk and how dare anyone judge us for that???  Treating the body like a temple does not just apply to abstaining from the usual suspects.  It means eat real food.  God gave us all we need to nourish these temples in nature.  Animals and plants.  We certainly do not eat enough plants in this country and if we did we would be a lot healthier.  Each plant color has a specific nutrient and purpose.  And no don’t tell me you eat or drink some superfood powder that gives you your veggies, or drink some artificial ketone drink, or the latest greens drink .  Hogwash.  That is all gimmick after gimmick.  EAT REAL FOOD. Get your gut healthy.  We don’t do this enough which is why every human on the planet needs a great multivitamin, probiotic, and magnesium supplement.  And no for those rolling their eyes at me, this is not a plug for you to use the supplements I use, (which are the best out there) it is a plug to eat real food and treat your body like a temple.

Now don’t get me wrong.  I am not saying we will never again have a slice of grandma’s apple pie or ever have a treat on vacation, but what we  are doing on a daily basis is making us sick.  Most people don’t even realize the 95% of chronic disease is preventable based on what we eat and drink.  THAT SHOULD SCARE YOU TO DEATH!  What I am saying is that we need to do a better job of every day asking ourselves if everything we eat or drink or do is truly to the glory of God?  Yes this means what we eat but it also means the thoughts we allow to creep into our heads.  It means comparing ourselves to others.  We don’t need to be like someone else to be good enough.  We are enough and God only calls us to be the best version of ourselves.  The best version or Erin will always be a six foot tall woman and never a petite tiny super model.  But guess what?  That is AOK!  God didn’t call me to be a size six.  God called me to be the best version of Erin.

I say we start a movement.  A real movement of people who say NO MORE to falling for the latest diet trap.  A movement that understands that eating crap daily is just as much a sin as smoking and doing drugs and being promiscuous and drinking to excess.  THERE IS NO DIFFERENCE.  A movement that loves these temples God gave us and that understands we are all beautiful broken works in progress.  A movement that shows ourselves and others grace when we stumble and falter and have a bad day, not one that says “oh well, I ate a cookie so I blew it and may as well eat the whole bag.”  A movement that knows we were made to move and does its’ best to move our bodies daily.  A movement that knows self-care is a critical part of the picture and that means saying no to overextending ourselves and yes to some ME time.  A movement that knows that one bad day of eating doesnt mean we are doomed to be unhealthy forever.  A movement that does our best to refine and tweak these temples.  A movement that wants to be the best versions of ourselves and that truly loves ourselves and understands without a shadow of a doubt that we are beautiful and blessed creations of God. A movement of #templetweakers

No diets, no resolutions, no negative self-talk.  Just real broken flawed people making a commitment to do our best to follow what God commands and to treat our bodies as temples every single day as best we can.  Each meal is a chance to honor God.  Each time we fill our cups is a chance to honor God.  Each time we move our bodies and choose the home cooked meal over the fast food burger is a chance to honor God.  Each time we help and support another is a chance to honor God.  Will you join with me and commit to refining your temple?  Will you be a #templetweaker with me?

We have a public group on Facebook called #TempleTweakers. Feel free to join and have support as you work to refine and tweak your temple.  We want to hear your daily victories and support you when you are feeling low.  Let’s band together and create a movement of positive, loving, grace-giving people working to be the best versions of themselves.


In Health!




Halloween Alternatives to Candy!

For those of you who want to try and make Halloween a little bit healthier for the kids coming to your door, or at that school or neighborhood party, here are some fun ideas that wont be harmful to their health!  Remember that while many see the day as “once a year” and the candy as a “harmless treat”, the science tells us differently.  Sugar feeds every cell in the body good and bad and also causes the natural balance of good and bad gut bacteria to be out of whack. There is also the well-known issues of increased cavities, increased allergies, and harm to the immune system caused by over-consuming sugar and processed foods. Bottom line- Sugar is bad news.  With all of that said, here are some great ideas for the kids that will be both fun and healthy.

For the Trick or Treaters- Hit up the local dollar store and stock up on fun packs of stickers and erasers and pencils and pens with Halloween themes that often come in bulk for very cheap prices. non-candy-treats-pencils-stickers-spider-rings-dollar-tree-halloween-2015Kids LOVE this stuff.  We spend a lot less than we did on candy and the kids leave happy. It is not time-consuming either.  I am not crafty and so the cute little Pinterest projects are just not going to ever work for this gal.  Loading up on fun trinkets from the Dollar Store- THAT is more my style!  Just be sure you do not wait until the week of Halloween as they tend to run out pretty early in the month.


For those parties at school as well as or the neighborhood kids, there are lots of options for things to send and contribute that will not rot the teeth, destroy the gut bacteria, or make the kids wild and crazy.  Let’s talk about just a few here.bubbles I love the idea of  bubbles!  Every kid loves them and they won’t harm their health with these little beauties.  Okay truth time, even I at 46 love playing bubbles with my granddaughter.  They are always on sale super cheap at the local dollar store and can be easily transported to school mess-free!  Trust me you can never go wrong with bubbles.  Just make sure the kiddos play with these outside to avoid a slippery mess in the classroom.  Many stores even offer the little tiny mini bottles which are an even better value.

Another favorite of mine is Play-Doh. 1499374941-halloween-play-doughYour local Wal-Mart carries a variety of colors usually for less than a dollar.  I have seen these as cheap as forty cents each.  Kids can have a blast mixing and matching and once again- no trips to the dentist will come of this.  No lie- I actually love playing with this stuff with the kids myself.  Maybe I am just a big kid!  If you really take the time to look, there are inexpensive ideas all around that kids will both love and look forward to again next year that wont cause harm to their health.  It is so important to remember that we are raising a generation of sugar addicted kids and if we all do just a little bit to change this trend, we can make a huge difference!

I am not saying never ever give your kids sugar, but I am saying we have got to be more mindful of the harm and scale things WAY BACK. Trust me 10-15 years from now your kids will thank you.  Mine sure have!


In Health!





Back to School Healthy Breakfasts and Lunches for Kids!

It is that time of year when we send the kiddies back to school and that also means in most cases, sadly, back to sugar and junk.  The school lunch system in this country is so broken and so filled with cheap processed and sugar and carb laden “foods” that my suggestion is to just send lunch with your child from home if possible.  Why the lunch system is so broken is another blog for another day.  SO with that being said, lets talk about some ideas to pack lunches that are not going to make your child sick and hinder their learning abilities.

Before we look at lunch, lets chat about breakfast.  Most parents are busy and working and on a budget and need fast inexpensive ideas for breakfast.  That usually leads to a breakfast filled with sugar.  Or just as bad, CARBS which turn to sugar once eaten.  It is critical to remember that when you start your day with a carb laden breakfast, you are setting yourself up for a day of blood sugar spikes and falls, hunger, fatigue, crankiness, and more.  Oh and the same goes for your kids.  78321160_XS

To give them the best shot at good grades and good health, you have to start with breakfast.  If you are giving your kids cereal, oatmeal, cream of wheat, toast, breakfast bars, or even worse, pop tarts or toaster pastries of any kind, JUST PLEASE FOR THE LOVE OF ALL STOP! And here is where you say “oh I am doing super healthy cereal like Cheerios or Granola.”  SO here is a reality check for you.  Every four grams of carbs not offset by fiber converts to a tsp of sugar in the body. You can eat a bowl of white table sugar, or you can eat a bagel, cereal, toast, oats, grits, or any other supposedly healthy starch.

Think back to those commercials from childhood with Tony the tiger and the idea of a great breakfast.  It was pretty much all sugar, except the milk.  4936060-Morning-breakfast-with-cereal-toast-and-a-glass-of-orange-juice-Stock-Photo

Orange juice- pure sugar.  Toast- pure sugar.  Cereal- pure sugar.  This entire meal, once consumed will convert to sugar. This is not going to give your child a chance for a healthy day or a happy day or a day of learning.  The only thing that gets healthy with a meal like this is the wallets of the very powerful sugar and corn and grain growers and manufacturers.  Try a breakfast packed with protein and fiber and vitamins instead.

Some great options for breakfast are omelets with meat and cheese and veggies and maybe some fruit on the side.  menu-omelettes-vegetableNot fruit juice but a piece of fruit or some berries.  In a hurry? try a couple of boiled eggs and a banana.  Bacon or sausage and scrambled eggs is actually a pretty quick breakfast.  Another option I love is egg cups.  Check out a million different recipes on Pinterest.  Basically you take a cupcake tin and spray it and put a meat/protein on bottom, then throw a few chopped veggies and some cheese in and then crack an egg in each tin and season the top and bake.  These also keep well for a few days in the fridge so you can make a dozen on Sunday and have breakfast for the kids and yourself for a few days.  I cannot tell you how often we will pop two of these in the microwave on the way out the door on a busy day. Breakfast burritos and breakfast pizzas made with low carb tortillas and breads are also delish.  Options are out there that are made with REAL food and not processed boxed junk.  We just have to make finding these a priority.  Google low carb breakfast for kids and look at the options.  If you are really in a time pinch, buy a protein powder that is low carb and low sugar and give your kids a healthy protein shake.  Some of the best brands out there for taste and numbers are Quest or the one we carry with Plexus. Stay away from high sugar drinks masking as healthy like Ovaltine or the other breakfast drink mixes out there.  They are just chemical laden sugar and carb filled junk.

So now that we have some good options for breakfast, let’s move on to what you can pack in your child’s lunch to keep them healthy and alert and feeling good all day.  636098157941051519-1927003317_lunchablesThere are two things to avoid at all costs, and they are in almost 60% of school lunches brought from home for kids aged 5-12.  Lunchables and juice boxes.  Lets look first at the kid friendly and kid-approved Lunchable. This is literally a box of chemicals and fat and sugar and salt.  Grab one and read the label.  Read the total sugar and total carb counts and it will likely be more than a days worth of sugar and remember that those grams of carbs convert to sugar also.  What makes these little packages even more offensive is the idea that this is just not real food.  Yes it is cheap and quick, but it is not suitable for your child to consume.  In fact it is so bad that if you read the book Salt, Sugar, Fat by Michael Moss, you can hear from the man who invented this fake food and how his own kids don’t even eat them.

There is just no way to find a way to call this hot mess food.  And of you wonder why your kids love these little things so much, again I will refer you to the book Salt, Sugar, Fat by Michael Moss.

Processed food creators know that any food that has the magic combo of salt, sugar, and fat is irresistible to our brains.  This combo and especially sugar lights up the same places in the brain that are lit up by herion and cocaine. Would you give your kids either of those?  I didn’t think so, and this is a whole different blog in and of itself also.    Just say no to these processed boxed foods for your kids’ sake.

The second one that you should really avoid is the ever popular juice box.  I don’t care if it is organic, no sugar added, all natural, or 100% artificial, it is all pure sugar and your kids don’t need it, nor do the poor underpaid teachers who have to deal with your cranky sugared-up kids all day. 20110929juiceboxprimaryuSend them with water, naturally flavored water.  Teas sweetened with Stevia and things like that.  Plain milk is always good and not the chocolate sugary kind.  Try and send something that is not loaded with sugar.  Use the water enhancement drops with water and create fruit punch that has no sugar.  There are so many options that will not be harmful to your child’s health out there these days.  Plain bottled water is always the best, or a thermos of plain water.  Remember these kids are not born craving this junk from birth, we make them this way via social engineering and exposure to media and our not so great choices.  But I am not blaming parents for the bad choices. There are so many advertisements and ads calling their products all-natural and organic and gluten free that many parents THINK they are doing a great job.  But I am here to educate you and once you know better, you do better.

There are some better choices for the lunch-boxes. Let’s first look at some awesome bread options. If ever Joseph’s Bakery goes out of business, I think I will cry! flax_lavash_02They have a line of low carb pitas, flatbreads and lavash breads that we literally use every day in our home.  They are very inexpensive and can be purchased at most major grocers.  If yours does not carry them, ask them to start! You can also order them online here.  They are so incredibly versatile.  Kids love pinwheels and pitas.  ‘Turkey-Shoot-with-Cheesy-Twists_-LavashSo use these to make healthy lunches that are not loaded with sugar and carbs hat will leave them sluggish in the afternoon.  Fiber and protein will keep them full longer and also keep their blood sugar levels more balanced which means better concentration and more energy.  Oh and these lavash breads make amazing thin crust pizzas!  The options are literally endless and you can get 2-3 wraps per slice of lavash bread.

Instead of a lunchable, try one of these Lavash wraps.  Let your child choose fresh fruit at the supermarket and add that.  Raw veggies like cherry tomatoes and carrots and broccoli served with hummus or ranch dip are always fun as are slices of cheese and fruit. Remember to use real fruit, not the fruit cups that are packaged and processed. Use real cheese and not the processed American slices or the Velveeta type cheese foods.  It is quick and easy to make your own versions of the Lunchable type meal with real food.

Snack Time

Throw in a handful of mixed nuts like almonds and cashews and walnuts and you have an amazing lunch that is packed with nutrients and not packed with chemicals and added sugars.  Kids love textures and finger foods which is part of the draw to the Lunchables.  Creating the same thing in a healthy way at home does not take much time at all.  Boiled eggs are always a great go to as are pickles and olives and chickpeas.   Take the time to introduce your kids to real food and find out what their favorites are and then making healthy lunches will not seem like such an overwhelming task!

Just remember to keep it real and keep it low in sugar and low in processing and you will be fine!  I am always happy to answer any questions about kids and nutrition!  Have a great year!

In Health!


You just THINK you hate exercise…

If I had a dime for every time one of my clients told me “I hate exercise”, I would be a millionaire! It makes me so sad because I know the importance of exercise.  You see, our bodies were made to move.  God did not create us to be sedentary.  But somewhere along the way over the last 50 years, we transitioned from doing jobs that required a lot of physical activity to desk jobs.  Kids went from playing outside to playing video games, and our health has taken a serious toll.

MadeToMove-1We are at very scary rates in America for both obesity and also heart disease.  Both are part of what we call metabolic syndrome.  Metabolic syndrome is a combination of diabetes, high blood pressure, obesity, and high cholesterol that we see in so many Americans. The number of cancer diagnosis is also at an all time high.  Have you ever looked at the number of  adults in this country that are on medication for anxiety and depression? When I start a new person on a Plexus regimen, this is one of the things I always find out.  What health issues do they have and what prescriptions do they take?  It is shocking to me how many meds people are on at one time.

I tell you all of this because I want you to see what being inactive is doing to us as a society. And I also want you to have a better understanding of the term exercise.

Getting exercise and being active doesn’t have to mean you run a marathon or hit the gym five times per week.  I truly think that when people say they hate exercise, what they really mean is that the traditional concept of exercise is not appealing to them. Guess what?  That is totally AOK!  Don’t get me wrong, I cannot describe the feeling it gave me to complete me first half-marathon, or the second one with a broken back, but what I can tell you is that I get that running and cross-fit and being a gym rat are just not for all of us.

So let’s get rid of some negative ideas about exercise.  I have clients who have numerous health issues and physical issues that make traditional exercise regimens not possible.  There are lots of things we can do!  If you even just take a nice 30 minute walk three times a week, you are improving your health in a big way over zero exercise.  Don’t have a safe place to walk?  Pick your favorite 30 minute TV show or the nightly local news and walk in place while you watch. Your body is moving the same way it would be moving if you were walking outside or on a walking track.  walkingtv.jpg

Some days, I just put on my favorite tunes and dance around the house looking like a complete fool, BUT, singing and moving my body and getting my exercise in while doing it and not caring how silly I look!  It is all about moving and getting the heart pumping and the blood flowing.  Start slowly and do what you are able to do and build up from there.  If you love to swim, SWIM, if you love to bike, BIKE!  We have to choose an activity we enjoy or else we will not stick with a regular routine.  If the idea of working out in a gym with other people makes you nauseated, don’t do it! I actually have people who do everything in their living rooms and use water bottles and canned goods for weights.  It doesn’t matter what movement you choose as long as YOU MOVE!

You will be AMAZED at the difference in your moods, appetite, stamina, and so much more after just a few weeks of getting 30 minutes of movement 3 times per week!  Remember, your heart is your biggest muscle so take care of it and get it pumping and get that blood flowing!  Your body will thank you!  Note- if you are not on a regular exercise regimen, please see your doctor and get cleared for exercise before starting any new regimen.



Crack Cookies!

Sometimes we just want a little treat. I have to admit that using my Plexus supplements and eating a low carb high plant based diet, I rarely crave sweets. When I was a kid, I loved the Tollhouse cookies even know not a huge sweet eater. I have a fun recipe for a low carb sugar free version (well maybe a tenth of a gram of sugar per cookie) that is AMAZING! I am calling them CRACK COOKIES!!!
The ingredients are simple:
2 cups Carbquik low carb baking mix (available on Amazon)
1/2 bag of Hersheys sugar free chocolate chips
1 Atkins Triple Chocolate bar
1 bag Atkins peanut M and M’s
1/2 cup chopped pecans
1 tbsp Vanilla extract

1 egg
1tbsp Canola oil
5 tbsp Stevia powder
3/4 cup water

Pre-heat your oven to 350 degrees.

Take these ingredients- the Atkins bar and candy and the pecans and put into a Ziploc bag and crush up together,

The finished product will look like this:


Then in a mixing bowl combine all ingredients except the chocolate chips and contents of baggy and mix well until it is a thick batter.  Some may need a little less water so add it a little at a time and just kind of judge consistency.

Than mix in chips and baggy contents.  It will look like this:


Next take two cookie sheets and spray with cooking spray and place teaspoon sized spoonfuls about 1/2″ apart.  You should get 15 cookies per sheet.  Bake for 10-15 minutes until top golden brown!  Let cool and enjoy!


For a batch of 30 cookies- here is the nutrition info!

Each cookie has 60 calories, 1 gram of carbs, 3 grams of fat, 4 grams of protein, and 4 grams of fiber!  I have a hard time limiting my husband and son to 4 at a time!!!




Low carb tortilla chips 

Just because you are headed to Taco Tuesday with friends at the local Mexican restaurant does not mean you have to put corn chips and flour tortilla chips into your body. We all know that corn turns to sugar and is mainly used to fatten animals for slaughter. And wheat and flour can cause lots of issues also! 

I love salsa and so I decided to make my own low-carb tortilla chips out of low-carb lavage bread made by Joseph’s bakery!

It’s so easy! Preheat the oven to 350 and then spray a cookie sheet with non stick spray. Cut the piece of Lavash into chip size pieces as desired. Place them on the cookie sheet like this. 

Then lightly spray the chips so that your seasonings will stick. For use with salsa I just sprinkled a little bit of garlic powder and salt on mine. Bake them until golden brown and be sure and keep a close eye on them as they can burn pretty fast! 

Enjoy!!!! A whole sheet of Lavash is 8 net carbs and 8 grams of fiber and 12 grams of protein! 



Why every weight loss surgery patient should look into Plexus supplements…

I have been getting asked a LOT lately how Plexus fits into my life as someone who had gastric bypass back in January of 2009.  First- a little background.  At the time of my surgery I was an almost 350 lb food addict who thought that the surgery was the quick and magical fix I had been searching for.  I really thought that once I had the surgery, I would never again be able to eat more than a few bites at a time and my obesity issues would be solved forever.  BIG MYTH.  BIG LIE.

This was all before any of my nutritional training and education and before I went back to school to become a dietitian.  This was when I thought sugar-free Oreos were healthy. Basically I just didn’t get it and didn’t fully understand the long term effects this surgery would have on my life. I also didn’t understand at that time that I was a bonafide food addict.  Since then, I have been to therapy for food addiction (which is really carbohydrate addiction, but that is another blog in and of itself) and had years of education on nutrition and health and have come to realize something that will make some weight loss surgery patients nod their heads in agreement and some shake their heads in disbelief and denial.  If you have had to resort to weight loss surgery, then you have an addiction.  It really is okay to admit.  There are many factors leading up to this realization that include genetics, personal choice, environment, and the food industry itself and what they do to our food supply to make us crave the boxed and packaged and processed junk out there.  I tell you this with zero judgement and only a desire to help.  I think therapy should be mandatory for anyone who has weight loss surgery because the surgery fixes the belly temporarily but does not fix the head.

So with that being said, lets chat about why Plexus is such a great tool for bariatric patients.  Bariatric patients really need the Tri Plex, Block, and X factor vitamin at the bare minimum.  I am about to show you why. But first, here is a little video all about the Tri Plex combo.

  1. The honeymoon is over. We all know that there is that magical year or so after weight loss surgery, not so much with LapBand, where no matter what we do we will lose weight.  After this period is over, the tummy is stretched a bit and things change a lot. This is why it is so critical to make permanent habit changes during the honeymoon phase or else many end up regaining much if not all of what was lost.  Introducing the Tri Plex during this phase is a BIG HELP in breaking bad habits.  The Tri Plex and Block will keep that appetite under control and help cut the cravings for carbs and sugar and help you stick to the low carb lifestyle that is required to keep the weight off for good.
  2.  Blood sugar.  Many post-op bariatric patients can have terrible sugar crashes that can be not only bothersome but also dangerous.  Our Slim drink helps support healthy glucose metabolism and is a must for me daily.
  3. Deficiencies in things like B-12. For most bariatric patients there is a lifelong issue with the absorption of nutrients.  Two of the most common deficiencies are iron and B12 and everyone is told when they have surgery to expect to take vitamins for the rest of their lives.  I used to have B12 shots every two weeks and my levels never really got to where they needed to be.  The X Factor Vitamin from Plexus has aloe blend and New Zealand Black Currant which may improve absorption and assimilation for optimal nutrition for wellness protection. *   I have not needed a B12 shot in three years. Several of our products contain B12 and finally my levels are perfect as of my last labs.
  4. Tummy issues. Many people who have had bariatric surgery can find themselves feeling a little “backed up” or the opposite and finding themselves going a little too often.  This is where Bio Cleanse comes in handy.  Bio Cleanse helps naturally speed up the removal of unhealthy microbes and substances and helps support your body’s natural detoxification process.* It also has Vitamin C which we all need.  It helps keep the digestive tract clean and helps relieve gas and bloating and occasional constipation.* It has magnesium which is also a very important mineral for our bodies.
  5. Gut bacteria. Keeping the bacteria in the gut healthy is a big piece of the puzzle with weight loss surgery.  Pro Bio 5 is an amazing 5 in 1 probiotic with enzyme support.  We eat a lot of protein and fiber as part of a low carb lifestyle.   Pro Bio 5 contains an enzyme that aids in the breakdown of proteins and fibrous foods. * Pro Bio 5 also promotes Colon health and reduces bloating and discomfort.*
  6. Appetite control. Tri Plex and Block make for some amazing appetite control.*  Block also has fiber and prevents up to 48% of the carbs you eat from being converted to glucose and stored as fat.*  This is wonderful for people with blood sugar issues also.*  This is how Block works.


*These statements have not been evaluated by the Food and Drug Administration.  These products are not intended to treat or cure any disease.

The bottom line is that we ALL need to keep our gut healthy and create an optimal environment for weight loss, but for someone who has had weight loss surgery, the need is even greater.  This is why we have so many bariatric nurses and doctors who use Plexus.  It is one tool I cannot imagine living without!  Feel free to email me if you have any questions.