I Thought You Don’t Do “Diets”: No Flour/ No Sugar

Sep 07, 2020

"So, I saw you're doing no flour/no sugar. I thought I have heard you say you don't do "diets." Why are you promoting this diet?"

This is what someone asked me last week.

Let me explain.

There are two types of diets.

We are all on the first kind of diet. This diet is just a way, a pattern of consuming fuel.

The other diet has come from the weight loss industry. That diet is a particular selection of food, especially as designed or prescribed, to improve a person's physical condition (dictionary.com).

One is a lifestyle. The other is a set of rules.


When I coach women to lose weight, I help them with their dietNOT as a prescribed set of rules though.  I don't tell them what they need to eat/drink, I just give them information to make their own choices. My main goal is to support them in making small lifestyle changes that they love, maintain, and promote a healthy weight.


Most people think of no flour/ no sugar as a set of rules to lose weight....

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Top Five Christian Weight Loss Resources/Programs

Aug 31, 2020

You alone created my inner being. You knitted me together inside my mother. I will give thanks to you because I have been so amazingly and miraculously made. Your works are miraculous, and my soul is fully aware of this. Psalm 139: 13-14

God created us. The same God that created galaxies and coral reefs.

That means we are all different, unique. Something that might resonate with a friend might not resonate with you.

My goal is to help Christian women lose weight so they can live out God’s good plan. Not for them to be stuck in frustration and shame.

So, I want to help you find what will work and resonate with the unique creation of YOU.


I’ve been doing a lot of research lately into other Christian weight loss programs.  I have dug into the material and looked at the biblical confirmation of their philosophies and programs.  

From this research, I want to give you my top 4 recommendations of other programs/people offering Christian weight...

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5 Unexpected Mood Boosters for Christian Moms Combatting Emotional Eating

Aug 24, 2020


I don’t know how to start this post. Just being honest.

There might be a chance I have written this as more of a reminder to myself...

Even so, these are really helpful for you too!

Let’s just dive in….


Write Out Scripture

Did you know writing sharpens the brain and increases comprehension

Have you ever noticed that when you’re reading scripture, your mind starts to wander, and you end up re-reading passages over and over again?

Writing aids in the solution to this problem.

By fully engaging the brain with writing, we can grasp concepts and Truths from the Bible that we may miss by just reading.

Besides the learning and memory with writing, when it comes to self-care, writing slows us down and calms us.

It activates the part of the brain that helps us focus and “de-clutter” our thoughts. It has even been compared to meditation when it comes to the calming effect it has on our emotions



This is the...

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Solve Overeating and Lose Weight For Good

Aug 17, 2020

Let's dive into where we left off last week...

The root of your problem with lasting weight loss:

Why do you eat more fuel than your body needs?
Not what, not how, not when, but WHY.


Weight loss is and isn’t complicated.

Yes, we are all made very unique. That means our bodies thrive, eating, moving, and living in different ways. 

And, that’s why we make it complicated; most of us try to mimic someone else's success, expecting it will work for us.

It isn’t complicated because the extra weight just means excess fuel (food) stored as fat.

If you are overweight, it’s because you have consumed more fuel than your body needs.


No matter how many calories you eat. No matter if you stick to your macros or eat a certain amount of fat.

None of these matters if you have overeaten fuel.



Then why is it so hard to lose weight?


The world tells you it’s about WHAT you eat.

NOT TRUE! (You can eat cake and ice cream and still lose...

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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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