Low Calorie Mug Cake Recipe


Make your own mug cake for 1/3 the calories of a grocery store mix! The total cake I made landed in at 100 calories! You’ve got to try this version of a low calorie mug cake recipe! I like these 100 calorie desserts because it helps to reinforce the idea that you can have a treat, and still meet your weight loss goals. Practicing portion control is the only way to get good at it. And the more often you can eat just one cookie, or just one mug cake, the better you’ll get at eating just one, even if […]

Weight Watchers Frozen Yogurt Pie


In my quest for lasting weight loss, I tried every diet. And I really mean all of them. But, I have no regrets, and I don’t consider any of them a waste of time! I’ve learned something valuable from each and every one. I can pinpoint a new habit I’ve acquired over the years that has helped me achieve weight loss over the long term. The habits that have stuck include Portion control, mindful eating, food tracking, exercise, and more! My Weight Watchers Days In 2003 I joined Weight Watchers. This was 16 years ago,and I still have my weight […]

Recipe for Sweet Potato Protein Pancakes


High Protein Sweet Potato Pancakes Recipe! In a moment of desperation to lose weight, and an on again-off again obsession with the fitness world, I paid good money for a weight loss meal plan. Although I didn’t lose much weight, I did get some great recipes! It was more than 10 years ago, and I can not find that meal plan or recipes anywhere. But, I remember it had protein sweet potato pancakes, and I remember loving them. I have scoured my files, my hard drive, and even the internet, and have not been able to find that recipe anywhere. […]

100 Calorie Dessert: Chocolate Cream Berry Cups


Watch your calories and still enjoy dessert! These chocolate cups with cream and berries on top are only 100 calories per cup! Why I count calories I enjoy tracking food and counting calories now. I haven’t always liked it. It’s only been in recent years that I’ve embraced it. I know that the only way to maintain my weight loss and not gain the weight back is if I track my food, yet for many years I considered it a chore. That all changed when I changed my mindset around counting calories and tracking my food. I determined that if […]

5 Secrets to Weight Loss from 10,000 Successful Losers


The National Weight Control Registry is a treasure! Unlike claims of weight loss from fad diets, the registry gathers information from people who have lost at least 30 pounds and kept it off for a year or more. The average member of the registry has lost 66 pounds and kept it off for 5.5 years! The Weight Loss Findings The cool thing about the registry is they interpret the data in an unbiased way, with nothing to sell and no hidden agendas. And, I can confidently say in addition to focusing on portion control, that I followed all 5 of […]

Can you get full by eating less? The Satiety of Smaller Portions


An interesting study in 2004 showed when subjects ate a 12 inch sub sandwich, vs an 8 inch sandwich, their ratings of hunger and fullness were not significantly different. This has had me thinking quite a bit! Even though the study participants took in more calories with the larger sandwich, they were just as satisfied as those who ate the smaller sandwich. This leads me to believe that hunger and satiety have a strong mental component when it comes to portion control, as well as a physiological component. The specific study results state: The portion size of the sandwich significantly […]

7 Rules for Healthy Living


Health advice has gotten complicated! We live in a culture where experts are ignored, science is questioned, and everyone has an opinion about health and weight loss. But at the end of the day, we are all trying to achieve the same result: the best (and sometimes the easiest) path to healthier living and an optimal weight. The simplest path to healthy living isn’t always the easiest. However, I’ve listed 7 things that I think have the biggest impact, and I know that by practicing these, you’ll see incredible gains in your physical health, as well as mental health. Fast […]

Heidi Powell Interview at Fitcon Her {5 Tips for Breaking through a Plateau}


I was thrilled to be able to sit down with fitness icon Heidi Powell at Fitcon Her this past weekend. Heidi was 100% as genuine, kind, and inspiring as I imagined she would be. About Heidi Heidi Powell is a mom, a fitness expert, TV trainer from the ABC show Extreme Weight Loss and creator of the Transform App, a resource for workouts and meal plans to help you reach your goals. Heidi’s tips for hitting a plateau The biggest thing I wanted to learn from Heidi is how she helps people who have been following a plan, but they […]

How to Have More Energy


A conversation with my sister-in-law last weekend has left me thinking a lot about how to have more energy. She is exhausted every day. She told me that when she gets to the grocery store, she’ll sit in the parking lot in her quiet car to rest until she can gather up enough energy to go in and get her groceries. Why do some people abundantly have more energy to get through the day, while others are struggling to stay awake? I’m 46 years old this year, and have always had a lot if energy. I’m not sure if I […]

Comparing Reese’s Peanut Butter Cup Nutrition


Stick with your goals, and still enjoy a treat! When you know the calories and nutrition info for Reese’s Cups you can practice portion control by eating what will fit with your plan. If you are counting macros, weight watchers points or calories, nutrition information is essential. Easter is close, and I love Reeseā€™s Peanut Butter cups, I wanted to know how many I could eat that would still fit into my plan, and not take me away from my goals. The very tiniest of Reese’s cups (the unwrapped mini’s) are only 17 calories per PB cup! So, if you […]