The Puzzle of Lasting Weight Loss

Aug 10, 2020

One thing I loved about nursing was the puzzle. Each patient walking in my door was a mystery I had to unearth and sort out.

They would list of symptoms they were having, and I had to attribute each on to some cause. Is the dizziness from a medication, inner ear problem, or some more dangerous like bleeding internally?

Each day meant digging to find the root problems. If I find and manage the cause of the problem, either the issue would worsen, or it would come back for the patient.

I guess mainstream, commercial weight loss isn’t concerned about the source of the problem.

Did you know that approximately 90-95% of people that lose weight gain it back again? Not just what they lost either. Dieters end up gaining back more.

Is it staggering, right?

My mental nursing alarm is beeping like crazy at this information!

What does this mean?

Something is wrong!

How do we have so many weight loss options out there, but no real, lasting solution?


We haven’t got...

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The One Thing Stopping You From Losing Weight

Aug 03, 2020

There's one thing stopping you from losing your weight. 

  • It's not your crazy schedule. 
  • It's not your husband's grocery shopping.
  • It's not being stuck at home or stuck at work.
  • It's not even you eat a whole pint of ice cream in one sitting (believe me, I've still lost weight and done this)


 Wanna know what it is? 


 It's a lie. A lie believed to be true. 


 Something like, "Forget it. I can't lose weight." 


The moment you think "I can't" is the moment you have to STOP. You need to stop and understand what's really going on.

 You need some Truth.


"Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. Do not be wise in your own eyes; fear the LORD and shun evil." (Proverbs 3:5-7)


The truth: God gave you a gift of free will. Just like Eve had a choice in the garden, we still have a choice every minute of...

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Key Ingredient to Weight Loss: Stillness

Jul 27, 2020

The hardest part of losing weight, even maintaining my healthy weight is being still.

Yes, you read that right.

Maybe you’re a little confused right now, saying, “I thought I needed to move more. Why would I want to be still?”

I’m not talking about my body, even though it transfers there.

I’m talking about my thoughts.

"Be still and know that I am God." Psalm 46:10


The stillness of the mind. 

What I wouldn’t give to let my thoughts rest.

You know the struggle. 

There are many memes out there about this…

“I started making some lunch, walked out of the kitchen, sat on the couch, and thought, ‘Wow. I’m hungry. I should start making some lunch.’”


"I don’t have ducks. Or a row. I have squirrels, and they’re everywhere."

While there may be some physical or hormonal changes that sometimes contribute to disordered thinking, there is another influence that many don’t talk...

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There's Always More

Jul 20, 2020

A question I get asked a lot is, “How do I stick to my plan/ eat well when I go on vacation or have events?”

When my clients ask me about this, I usually find out it comes down to this line of thinking…

“I don’t want to plan because I don’t want to say no to anything I might really WANT to eat/drink. I want to be able to enjoy myself.


Can you relate? I can.

Believe me, when I say, I still struggle with this mentality.

Here is what happens in my head during parties/events/ vacations:

  • “They brought your favorite bars that you never get to have. You better have one now.”
  • “You won’t come back to this restaurant ever again, so order what you really want.”
  • “These friends hardly ever come over, so why not just enjoy eating whatever they are eating.”
  • “It will be a long time before you’re on vacation again, so just don’t worry about it.”


I’m going to just say...

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Third Lesson Learned From Dieting

Jul 13, 2020

For years I did all the diets. 

I'd have a friend tell me about how they lost weight with a particular diet. Pretty soon, I was trying it out. Or, a diet would catch my attention on Pinterest or somewhere else the internet.

The military diet, juice fast, whole thirty, paleo, Atkins, Portion Fix containers, counting calories, tracking macros, and keto are just a few that I can remember.

And, I would do them very secretively. I didn't want anyone to notice, and I definitely didn't want my husband to comment on ANY of it (not my body and not my food). 

It came down to embarrassment. Embarrassed, I had to lose weight. Ashamed I was doing another diet since I gained all the weight back from the last one.

So, to save my "pride", I would hide it.


This was one of the LARGEST mistakes I made when it came to losing weight... lacking support and accountability.

These two are KEY to being successful at making a lasting change!


The MOST significant support...

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Second Lesson Learned From Dieting

Jul 06, 2020

Let's just dive into the second lesson I've learned from yo-yo dieting…


Start eating how you would eat if you were (add your goal weight/size here). 


This is not how you eat now. If it was, you would be at your goal weight. 

You have to start thinking about the future you. You, at (insert natural weight here), how does she eat? 

  • What energizes her?
  • What fills her up?
  • How many meals does she have?
  • What does she say no to?
  • How does she grocery shop?
  • What are her go-to restaurants and menu items?
  • What healthy limits does she set for herself?

I know for me, I didn't want to be buying a shake mix every month at $120. I knew I didn't want to say no to potatoes, rice, quinoa, and oatmeal for the rest of my life. I also decided I liked having a little bit of cheese and corn sometimes. 

But, I also knew that some of these things made me eat in excess which leaves me feeling depleted with spiraling thoughts of self-loathing.

Once I got clear...

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First Lesson Learned From Dieting

Jun 29, 2020

Last week I gave you the low down of what I wish I knew before I started Keto, one of my last of many diets. 

This week, along with the next two, I’m going to explain my top three lessons.

All in the hope you can learn from my mistakes…


Lesson number one:
Beating myself for “failing” by eating off my diet plan does not stop me from eating it next time.

I kind of want to go back and give that old me a hug. She really needed it.

My self-confidence (the confidence that God made me a beautiful creation) was at an all-time low during my keto craziness.

Being in that pit just made me focus on myself further. I was fixated on what I couldn’t eat, how I couldn’t stop myself, and how I wish I was skinnier and feeling great.

All that spinning in me but made me feel WORSE.

Since I felt terrible, I looked for ways to feel better.

Unfortunately, my brain knew food did the trick for a quick fix.

Here is what that cycle looks like:

I would have a...

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What I Wish I Knew During Keto

Jun 22, 2020

Three years ago, I found myself "skinny," but at the toll of being mentally "cray-cray" (I don't know if I'm cool enough to use this word, but I thought it would be fun)

I had jumped on the keto bandwagon. The only amazing part of this diet was that I got to eat as much avocado, peanut butter, and coconut oil my heart desired…like a dream came true…

But not really…

I had started the diet in May. Everything was good. The kids were still in school, I had a routine, and there weren't many celebrations to contend with. 

Then summer hit. The lure of ice cream treats or a cold brew at the end of an evening was too much. My attention was focused on ways I could leave myself a couple of carbs just so I could have a lick of a potato chip. 

My mind started to become consumed.

"Did I hit my fat goal for today? I had those blueberries. Maybe that was too many carbs. What if I kicked myself out of keto? Now, I screwed up! I might as well have the whole...

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Obedience Brings Blessing?

Jun 15, 2020

Obedience brings blessing.

I've been ruminating on this phrase ever since I read it a couple of weeks ago in an article by Becky Kopitzke.

It keeps popping into my head.
I decided to write my thoughts to you so I could maybe tackle this for myself.

First, let me ask, what do you think?
True…false…sometimes true?

I love my definitions, so I had to look it up. Obedience is a noun. That means that is the THING that is being produced when we are OBEDIENT. The definition of obedient, the verb, is complying or willing to comply with orders or requests; submissive to another's will.

Basically, when we follow through on an order or request, we are obedient.

Let's ask the question, what is God requesting of us?

Like I said last week, love God and love what God made (including our enemies and ourselves).

But, I'm finding that hard to do lately….

There are so many areas where I am struggling to be obedient. Today, I'm just going to talk about God's will for my life and the...

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When Everything Feels Like It's Out Of Control

Jun 08, 2020

I didn't know how to write it, so I thought I would just say it.


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