Self-Love Tips (…and What I’m Doing)

I’m getting ready to take a big step, something I’ve been thinking about for a while. I’ve decided it’s time to take a step back and take care of myself, show a little self-love. But, before I get to what I’m going to be doing, I wanted to share a video and some self-love tips with all of you. (This is a long post, bare with me. There’s an important announcement at the end.)


Christie Ressel, in the video below, gives some great tips on self-love. These are all simple, easy and inexpensive things to do to show yourself some love and bring your life some happiness. Have a look…

In case you chose not to watch the video,

here are some of her self-love tips…

  • Start a gratitude journal – Take a few minutes each day to write about things/people for which you are thankful to have in your life.
  • Indulge in music that you love – Blast it out loud, or put on some headphones/ear buds. Listen, love, dance and have fun! Have a DANCE PARTY! This seriously works! It’s impossible not to smile when you’re jamming, dancing and having fun!
  • Buy some fresh flowers for your home – There’s just something special about having fresh plants and flowers around the house. Not only do they bring freshness and color, but a sense of peace and spiritual energy. Wonderful.
  • Put your sparkling water or other drink in a special glass – I’ve been doing this with my detox tea. There’s something fun and special about drinking from a fancy glass.
  • Brew some coffee or tea and take 5 minutes to just relax and breathe –  Just sip, relax and enjoy, without the rush. You deserve it!
  • Get outside everyday and breathe some fresh air. – Take a walk in nature if you can. I am a fervent lover of the forest and am lucky enough to live near lots of forests, streams and walking trails. There’s nothing better than walking in the woods. The sense of peace, serenity and beautiful energy is just amazing.
  • Take time to meditate or pray everyday. – It seems indulgent to just sit in peace, letting go of stress. However, stress is SOOO hard on our body’s physically, that we are keeping yourself healthy. Your loved one’s will thank you.
  • Indulge in your favorite movie or TV show– Grab a bowl of popcorn and just sit back and enjoy yourself.
  • Light a candle – I LOVE candles. I’m not sure what it is, but they just bring so much peace. Making it a beautiful scent will add even more to the experience.
  • Take a luxurious bubble bath – Bring that lite candle into the bathroom and relax. maybe you’ll put on your favorite relaxing music. For me, I like to listen to audiobooks.



What I’m Doing…

A bit of my story first… and a few confessions.

8 years ago, I went on a juice fast, then a vegan, gluten free diet. Along with exercise, I proceeded to lose 50 pounds. I remain gluten free to this day, but could not handle a vegan diet. (I’m also allergic to soy- that makes things difficult when you’re a vegan-no gluten or soy!)  It was at this time that my love of nutrition blossomed. I read everything I could get my hands on. My husband and I began to make slow changes in our diet: juicing, smoothies, organic food, no sugar, whole foods, no processed foods. Everything I advocate in my blog. I still live this way…most of the time. But I have my demons, like everyone else. And my demons sometimes get the better of me, where my diet is concerned.

Around that same time, maybe about about 7 years ago, I had a personal crisis of sorts. This caused me to turn to my vices when times were bad. For me, my main vice is/was soda. I am completely and utterly addicted to soda. When things are bad, the first thing I turn to is soda. My demons still haunt me sometimes, so I still struggle with soda. That is really the main thing. I hardly ever eat fast food, processed food, cakes cookies, candy, etc.  My diet is usually 80% or more whole foods. That’s not very sensible is it? Sitting eating dinner, with a wonderful plate of organic whole food, and a tall glass of soda!  My problem is, and always has been SODA.

My other vice…  I absolutely HATE to exercise. I know I can do it because that’s how I lost 50 pounds. Well, once I lost the weight, I quit exercising. I walk my dog everyday, and do yoga at least once a week, but that’s about it. (obviously not enough!)

Guess what drinking soda and not exercising has done for me? I have gained back every ounce of weight I lost 7 years ago. Can you believe that? I have gained 50 pounds in 7 years, mainly from drinking soda. (I drink A LOT of soda-I’ve been clean for 21 days) It wasn’t sudden, or all at ounce, a few pounds here and there. I tried losing it the same way I did before, and it didn’t work. It may have something to do with my age…darn hormones! 😡 No matter how hard I tried, the more I lost, the more I gained back. The yoyo effect. And now, here I am, back where I started 7 years ago.

It doesn’t comfort me knowing that 95% of people who lose weight gain it back. I’m a nutrition student now and I feel as if I should know better.  I recently took a course on energy balance and weight management. My instructor, a microbiologist from UCLA, helped guide me and I now have a better idea as to how to lose weight properly. During the course, I developed my own weight loss program, specifically geared toward people in my age bracket (middle age). So, I do know better now, and will be implementing my weight loss plan after I’m done with my detox… Which brings us to the main purpose for this post.

you are worthy.png

I’m taking a 3 month leave of absence. (A sabbatical)

I have thought long and hard for many months about what to do and have come to a very difficult, but necessary, decision….It’s time I re-create myself. I’m taking that leap and creating my dream.

I have decided to take a 3 month leave of absence or sabbatical from school and blogging. I submitted my request to Hawthorn this past Friday. I received an email from the administration and expect it to be approved sometime today. Beginning today, and for the next three months, I will not be taking any classes or posting any articles or blogs. (I will, however, take this time to catch up on reading all of your wonderful blogs, something I don’t do nearly enough. I’ll even try to repost some articles on occasion.) I absolutely ADORE blogging and studying nutrition, so this was one of the hardest decisions I’ve made. But, I have to do this.

I need to do this to get myself back together, to get into the exercise habit, and kick my soda addiction once and for all. I have no business helping other people get healthy, if I can’t get healthy myself. So I am devoting the next three months to loving and taking care of myself. I consider it part of my job, as a future nutritionist, to get as healthy as I can, as an example to others of what is possible. I feel SO  blessed that I have the ability to do this at this point in my life. I do realize just how lucky I am and I thank God every day. I  know it can be done, because I’ve done it before. My hope is that in 3 months, when I return in July, I’ll be 30 pounds lighter, with an exercise addiction, instead of a soda addiction. ( my ultimate goal is 50 pounds, but that will take longer than 3 months.)

As I said, my sabbatical will last 3 months. So, you can expect the first blog to be posted on Monday, July 9, 2018. It’s going to be really hard not blogging for 3 months. It has become part of who I am. Quite frankly, it scares the hell out of me!

I’ve decided that I’M MOVIN’ ON from my demonsit’s time to put them behind me….

I leave you with a few other songs. I hope these songs make you realize that each of you are truly phenomenal people.  I always try to think of everyone who reads my blog, and everyone I meet this way. We are all God’s children. God made each of us in his image. We are all beautiful, amazing, wonderful and brave….NEVER forget that.

Don’t let anyone tell you anything different…

say to yourself…


Each and everyone of you are amazing…


All of you are wonderful, beautiful, and amazing.

Now it’s time to be BRAVE!

I love each and everyone of you.

I’ll miss you and blogging…


I need to do this…

I’ll be back in three months.

See you in July.

Until next time…

Namaste my friends.




The Red Tea Detox Diaries – The Top 5 Products I Use During My Detox

Hello everyone!

As I begin day 15 on my detox, my weight loss has slowed tremendously, but still respectable. In total, I have lost 10 pounds in 14 days. Not too shabby, however 8 of those 10 pounds were during my 7-day fast, at the beginning, then another 2 pounds in 7 days. So, I’m more in line with safe weekly weight loss recommendations of 1 – 2 pounds a week.

I am currently in a 2 day fat fast, which entails eating 80% of daily calories in the form of healthy fat, not exactly easy. Yesterday, the first day, I managed approximately 75%…and I actually gained weight. So, I’ll just keep plugging along and see what tomorrow brings. I begin the low calorie phase on Saturday.

As far as my detox symptoms go, the rollercoaster continues. As is the case with most detox regimes, there are good days and bad days. Initially, during the first 7 days, I felt horrible. At the beginning of phase one, (5 days of veggie/protein) I was on a physical, mental and emotional high. I felt great. Then, on about day 3  I crashed: fatigue, muscle aches, weakness, etc…  I was back on a great high again for a day or two, now I’ve crashed again, since starting the fat fast. Along with the basic symptoms, an old knee injury and an old ankle injury have come back to haunt me. I just keep telling myself that my body is healing and this will all be worth it.

So that’s how things have been going for me lately. Before I get to the products, I wanted to share a few things with you. In my area, there is a delivery service called Seasonal Roots. They deliver locally grown, farm fresh veggies, fruit, milk, butter, eggs and meat directly to people’s homes. All items are sourced within 150 miles of my home. (instead of being shipped from California or Mexico). For more information on why you should eat local as well as finding farmers markets and local produce FOLLOW THIS LINK. Anyway, I’ve been wanting to try it for a while, and finally decided to give it a try. I received my first box this past Wednesday…Have a look;


The produce above is red leaf lettuce, spring onions, leaks, bok choy, Russian kale carrots, zucchini, white sweet potatoes (top right) red beets (middle right), golden beets (bottom right), Portabella caps and farm fresh eggs.

As part of my daily routine, I’ve been drinking matcha green tea in the morning, since I’m skipping breakfast due to my 16/8 intermittent fasting. I am finding it to be a WONDERFUL edition to my morning. I am NOT a morning person AT ALL! The tea gives me wonderful, sustained energy without the jiggers of regular caffeinated drinks. I’ve also found that the powder is strong stuff, and a little goes a long way. I decided to splurge and buy some authentic matcha tea accessories. Have a look:


Above is a tin of premium Japanese Matcha tea , a traditional bamboo matcha tea set, and Matcha DNA handcrafted Matcha Tea Bowl, used to prepare a traditional cup of Matcha tea. It works wonderfully! The bigger bowl is big enough to account for the large bamboo whisk. I couldn’t be happier. I find this method works best for preparing the powdered matcha leaves.

One final purchase to share with you, then I’ll get to the 5 products. Since my fasting buddy and I are drinking a combined 12 cups of red tea/day, making all that tea was getting tiresome. So, I came up with the idea to make a concentrated version of the tea using 2 cups of water and this handy little device. (Where has this been all my life!) It’s called the Teavana Perfecta 16 oz. Here’s how it looks, followed by a demo video. This is such a cool tea pot. If you drink a lot of tea, I highly recommend it.


Here’s a demo of the Teavana:

The Top 5 Products I Use During My Detox

There are 5 main products I’ve been using to help me through my detox, either to nourish, cleanse or aid in fat burning.

  1. Anthony’s organic rooibos tea
  2. Schizandu organic coconut activated charcoal
  3. Primaforce Yohimbine HCL
  4. Oceans Alive Phytoplankton
  5. Crystal Energy (Hunza water)



Rooibos tea is the base for the Red Tea recipe which I’ve been drinking during the course of my detox. For the main health benefits of Rooibos tea, FOLLOW THIS LINK. While there are other ingredients in the tea blend I use (which I cannot divulge), Rooibos alone has so many benefits, drinking it on it’s own is helpful.

Schizandu organic coconut activated charcoal


I will only be using this product during the course of my detox. Activated charcoal is used to help cleanse the body of poisons, chemicals and toxins. Activated charcoal should never be used long term. For more information on Activated Charcoal, FOLLOW THIS LINK

Primaforce Yohimbine HCL


I am only using this as a recommendation from the RED TEA DETOX book. I am trying to follow the detox as closely as possible. One of the purported  health benefits is fat loss. If you are interested in this product, PLEASE do your research first. Here is a bit of information on yohimbine, it’s benefits and side effects:

What is Yohimbine and should you use it? – Below is an excellent video discussing the benefits and side effects of Yohimbine. Quite frankly, I don’t recommend it, unless you fall into one of the following categories:

  • You’ve lost all but that last stubborn 10 pounds
  • you’ve tried every diet available and can’t lose any weight.

Ocean’s Alive Phytoplankton


What is Oceans Alive? (This is pricy, but GOOD stuff!)

This is a quote from the Ocean’s Alive (Activation Products)  website:

“Oceans Alive is the ultimate superfood. A premium blend of two specially cultivated, hand-selected marine phytoplankton strains, Oceans Alive is like rocket fuel for your cells. Grown in a photobioreactor, our marine phytoplankton is completely pure and free of contaminants. The nutrient density of this microalgae provides you with a wide array of vitamins, minerals, essential fatty acids and amino acids; the building blocks of good health.”

Click on the link below

to hear Ian, the company founder,

talk about the power of Ocean’s Alive.

This is also the site where you can purchase Ocean’s Alive for yourself.


Crystal Energy (Hunza water)


What is Hunza Water? Here are two videos from Dr. Patrick Flanagan, inventor of Crystal Energy, explaining what Hunza water is and why it’s important…

Until next time…



The Red Tea Detox Diaries – I survived the 72-hour fast…barely 😉

😘Hello everyone!🤗

Yesterday Monday, March 26, at 12:00 pm I ended my 72 hour herbal tea fast. The length was technically 70 hours, and was supposed to go until 2:00 pm.  However, my fasting buddy and kids encouraged me to get back to eating on a normal schedule and end it 2 hours early. Besides, I felt like I was going to die! UGH! 🤕  giphy.gif

When I woke up on Monday morning around 8:00 am, it had been 66 hours since my last solid meal. I felt okay while I was laying down, but the second I stood up, I felt as if I was going to pass out. My head was spinning, I felt light headed and my legs were quite weak. I seriously thought I was going to pass out. By the time I got back in bed, my entire body felt weak, especially my arms and legs.

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I drank some water and green tea, which helped, and spent the morning lying down and studying for my oral exam, which I took today. The odd thing is, when it came time to eat, I wasn’t hungry at all. I forced myself to eat, because I obviously needed it.

Here’s what I had:



In the above photos-

  • On the left – Sesame Chicken Salad from Terra’s Kitchen
  • Top right – 4 ounces chicken breast and 1.2 ounces of red snapper
  • Bottom left – 1/2 cup homemade trail mix. (best part of the meal!) The trail mix has:
    • raw cashews
    • raw walnuts
    • raw almonds
    • raw pumpkin seeds
    • raw dried goji berries
    • golden berries
    • raisins
    • just a bit of dark chocolate chips.

Here’s the nutrition breakdown for this meal.

  • 813 calories
  • 47 grams of fat (mainly from the nuts)
  • 40 grams of carbs
  • 7 grams of fiber
  • 48 grams of protein.

The macros work out to:

  • 50% fat
  • 25% protein
  • 25% carbs.

I’m a bit over my carb goal. I would have preferred to be under 30 grams, but 40 isn’t too bad. I’m still under the 50 gram threshold.

For the next 4 days, I’ll eat one meal a day. Then on Friday, I begin phase 1 of the Red Tea Detox. During phase one, days 1-5, I’ll eat on an intermittent fasting schedule of  16/8 meaning – 16 hours fasting and 8 hours of eating. During those 8 hours, I’ll eat three meals consisting of only vegetables the first day and vegetables and protein the next 4 days.

holy spirit.png


But, despite everything, despite how poorly I felt, I’d absolutely do it again. While I’m still a bit weak from from the 72-hour fast, I actually feel really good. I feel uplifted and clean, I’m not sluggish or bloated. My morning headaches are gone!!! My craving have completely disappeared, especially, and most importantly, my addiction and cravings for soda are gone. AND…As of this morning. I lost 7 pounds in 3 days .

Then, there ‘s the spiritual aspect. There was something soul cleansing about this experience. My mind is clearer, I’m happier and my stress level has diminished to a great degree. Now, more than ever in my life, I feel more ready to attack and achieve my goals. Sitting around doing nothing is no longer and option. I somehow feel more connected with life and the world around me.  It’s as if I could feel my soul, my spirit heal and the energy strengthen. As difficult as this experience was, I am so glad I did it.


Until next time…



The Red Tea Detox Diaries – Hour 44 and still going


As I write this edition of the Red Tea Detox Diaries, I’m closing in on 48 hours of my 72 hour herbal tea fast. It’s been about 44 hours since my last solid meal. I’m almost 1/3 of the way done. I won’t lie, I’m not doing well. My sinuses are killing me and I’m tired. On the positive side, my hunger pangs are diminishing.


I’m proud of myself for making it this far. I must admit, it does help having a fasting buddy. We have been able to support and encourage each other. I’m not sure if I’d have stuck to this without him.

We’re already planning on what we should eat for our one meal tomorrow. What do you eat after having virtually no calories for 72 hours? The temptation is to pig out, right? But, we have to stay healthy and strong. The goal will be to stay under 30 grams of carbs for our one meal, and get somewhere close to our caloric intake for the day. We have yet to decide on the contents of that meal. I’ll let you know.

I’ve been implementing several detoxing strategies I’ve discovered over the years. This helps tremendously. I’ll be writing a separate article later in the week. I have a  final oral exam on Tuesday afternoon, so I need to focus on that first.





The above quotes are so true, as I’m discovering this weekend. I’ve done fasts before, but nothing like this. I did a 10 day juice fast about 5 or 6 years ago. That was tough, but different than this. With the juice fast, I was able to drink juice, which, depending on the juice, can contain significant calories.

This fast is quite different and I must say, I’ve never done anything like it in my life. Compared to my juice fast, I’m guessing I’m getting about 200 calories a day – each bone broth meal is about 100 calories.

It does make you think about things, about your life, about your self, your strengths, and about your weaknesses. You reflect, not only on the fact that you’re hungry and want food, but about your life in general. I can see why fasting is used to such a high degree in so many of our world’s religions. It has been quite spiritual. It feels as if I’m cleansing my soul as well as my body, and maybe…I am.

Until next time…



The Red Tea Detox Diaries – Dealing with Detox Symptoms

Day two of my 72- hour herbal tea fast. It’s been about 20 hours since my last solid meal. I’ve been drinking my red tea, as well as matcha green tea. I had Kettle & Fire Chicken Bone Broth for dinner last night and for lunch today. For more info on bone broth see THIS ARTICLE. Bone broth is amazingly healthy and I feel a good addition to this fast.

If you’re not familiar with Kettle & Fire, it’s considered the gold standard of prepared bone broth, if you’re too busy (or lazy in my case) to prepare your own. (and it tastes AMAZING!) Made in the USA, they use 100% grass fed beef bones or organic chicken bones and slow simmer them for up to 24 hours at 130 degrees. It’s amazing stuff!


Anyone familiar with my blog, knows I struggle with sinus problems. I did an elimination diet last year and discovered a whole host of foods that contribute to the headaches. While that helped tremendously, I still wake up, on occasion, with sinus headaches, as was the case this morning. This tells me I haven’t healed whatever is wrong with my sinuses, I am only avoiding headaches, by avoiding problem foods. So, my search for a sinus headache “cure” will continue, but first the fast and detox symptoms.

The main issues I’m having today are mainly hunger (a given I guess) and a fairly decent sinus headache. Normally, I’d take pain meds for them, but I can’t today, since I’m fasting and detoxing. It doesn’t really pay to detox, if I add to the toxin load with pain meds.

If you’ve never done a detox program, let me tell you, things definitely get worse before they get better. Your body depends on glucose for energy, and normally gets that through the food you eat. It takes some of that glucose and stores it in the form of glycogen, in your liver and muscle tissue, for a quick source of energy. Your body doesn’t store a lot of glycogen, approximately 300 – 400 grams in the muscles and up to 100 grams in the liver. When you’re on a fast, like I am, your glycogen stores deplete rather quickly, since I’m not getting any real calories. So, mother nature dips into the fat reserves for energy. (Which is the whole point, right) There is a problem to this, however….

Your liver is the main detox organ. On a daily basis, you are bombarded with toxins in food and the air around you. In an effort to protect the body, the liver stores the toxins in the fat. So, when you are on a fast, or detox, as I am, these toxins are getting released into my blood stream.

The release of toxins can cause what’s known as a “healing crisis“. This is when your body is struggling to deal with the toxins that have been loaded into the bloodstream from the release of fat. You need to help them get out of the body, or they’ll just end up going back into the fat.


The only symptoms I’m having right now are my sinus headache, hunger pangs, and fatigue. A healing crisis is a fairly normal part of detoxing, and to be expected. You just need to help your liver move things along with a few simple strategies. Keep in mind, if you have a known chronic illness, or disease. DO NOT detox without the support of a nutritionist and your doctor. Detoxing can be especially hard on the liver. AND, if you’re already sick, your liver is already in a weakened state. Something to keep in mind.


The herbs in the red tea are designed to help the liver with the detox and flush the body of toxins. I’m drinking 48 ounces of tea and a gallon (128 ounces) of water. This isn’t my first detox/fast, so I knew what to expect.  The first three days are always the worst, which is why I started on a weekend. It’s also good to have a detox “buddy”. I’m lucky to have my significant other doing the detox with me. So, I have built in support.

Until next time…



The Red Tea Detox Diaries – Let the Herbal Tea Fast Begin!

Today, Friday, March 23, 2018, my life is about to change…at least I hope so, if Author of THE RED TEA DETOX, Lynn Swann Miller, is to be believed. As I indicated in the article, A Beginner’s Guide to Intermittent Fasting, I began a journey into the Red Tea Detox world  at 2:00 p.m. today. Part of the recommendation in the book are to keep a journal of the process, as well as “go public”. So, that’s what this new, albeit temporary, series is designed to be – my public diary of the whole process. I’m not certain how often I’ll post. I’m hoping it’ll be daily, but I’m not making any promises.

The journey begins with a 7 day fast, which includes a 72 hour herbal tea fast. So, for the next 72 hours, until 2:00 p.m. on Monday, I will be drinking mainly the special tea recipe (minimum of 48 ounces – 6 cups per day), along with other herbal teas, one gallon of water per day, and bone broth. (my addition). I’ve also decided to add Ocean’s Alive (raw phytoplankton) to my drinking water. Being a nutrition nerd, I can’t help tweaking this plan just a bit. I’m just concerned about getting the proper nutrients over the next few days.  Lynn recommends super greens powder, so I feel comfortable doing this.

After the initial fast, I’ll be doing 24 hour intermittent fasting, while continuing to drink the tea and gallon of water, for the remainder of the week. This means I’ll get one meal per day, which, for me, will be every day at 2:00, until Friday, March 30 at 2:00 p.m. At that time, I begin Phase one…



The 7 day fast is designed to cleanse the body and prime it for the the main, 4 phase, portion of the detox, which takes 14 days. The whole process will take 21 days, including the 7 day fast, after which time, I’ll re-evaluate my situation, and see if I want to repeat the process. Here’s the layout of the next three weeks, as much for me as for you.

7 DAY FAST – 72 – hour fast – followed by four days of 24 hour intermittent fasting

PHASE ONE – Days 1 – 5 – a basic cleansing/alkalinizing diet consisting of veggies and protein along with the red tea, herbal tea, green tea, green drinks, green smoothies, protein smoothies and water –  Skipping breakfast – eating 3 meals between 12 – 8 pm.

PHASE TWO – Day 6 – is a 24 hour fast, beginning with the evening meal  on day five.

PHASE THREE- Day 7 & 8 FAT FAST – Eat between 1000 to 1200 calories – 80% to 90% of these calories will be from healthy fat sources

PHASE FOUR – Day 9 – 14 – Calorie restriction based on my personal BMR (basal metabolic rate). To calculate your BMR, FOLLOW THIS LINK. This is the rate at which my body burns calories while at rest. My personal BMR is 1553. According to the book, I’ll create a calorie deficit of 30%. Which means I’ll subtract 466 calories from my daily BMR. So, I’ll be aiming for a caloric intake of around 1087. She also recommends low carb, keeping carbs BELOW 30 grams/day if possible. (throughout all four phases)


My tea!


So, that’s the detox in a nut shell. If you’re wondering what this special red tea recipe is, I’m sorry to say, I don’t think I can give it to you. I had to pay for the book in order to get the recipe for myself. I searched EVERYWHERE online, and couldn’t find it. Anyway, it’s not just the special tea, it’s the whole package.

I’ve been told over and over in school and online how bad low calorie diets can be, as well as not eating breakfast. I’m a bit concerned about this whole thing. However, that’s EXACTLY why I’m doing this. I need to know how it affects me, so I can talk to people about it.

This past Monday, I dipped my toes into the intermittent fasting waters, AND started to drink the red tea. I skipped breakfast, drank 6 cups of red tea and 1 gallon of water every day. In 4 days, I lost 2.5 pounds. Not too shabby, since I didn’t change anything else about my diet. I continued walking my dog everyday. The only difference was I did it on an empty stomach (aka – fasting/fat burning phase). I think it helped?!

Anyway, that’s it for today. I’ll let you know how my weekend and the first three days go. I’m off to heat up some bone broth for dinner. YUM!






My Food Journal: Goals, Sugar & Elimination Diet – Days 9 to 15 (July 18 to July 24, 2017)

Today, since I’m so late getting posting this article, I’m going to be short and sweet with this post. First, I’m going to take a look at how my goals are going…

On May 20, 2017, I wrote a blog discussing my problems with soda, and wrote some goals, which were updated on June 11, 2017. On the list below, I have crossed out the goals that have been accomplished.


  • SUGAR UPDATE!  “stay away from soda-

      • UPDATE – I have now been sugar/soda free for 70 days. 

  • “Walk 5 miles a day–

    • My goal was to work up to walking 5 miles a day (10,000 steps)

    • UPDATE – I am behind on this goal, but it is still achievable. By now, I should be walking 7000 steps a day. This week I only averaged between 2000 – 3000 steps a day. I didn’t take regular walks this week. However, on my normal walks, I average 6000 steps a day, which is approximately 3 miles. I have been increasing the weekly goal by 500 steps a day. In order to reach my goal by August 31, I’ll need to increase the weekly goal by 750 steps per day.
  • Meditate every day for 30 minutes– This is easily accomplished, it will just take the ambition to get it done.

    • This was to begin on July 21, 2017

    • UPDATE: This has not started. I will put this on top of my agenda for this week. 
  • Drink 100 ounces of water a day-When I’m not drinking soda, I drink only water. So no problem here. I track it with
    • UPDATE: I currently drink 180 ounces of water a day
  • Eat whole foods 90% of the time.-allow myself to eat 1 or 2 “fun foods” a week (non-sugary of course.)

    • UPDATE: On my elimination diet, I am eating whole foods approximately 95% of the time.
  • Log all food/meals-Again-easy enough to do…just need to do it.(Begin this June 11, 2017) Tracked with

    • UPDATE: This is being done on a fairly regular basis.
  • Do power yoga 2 times during the week– every Tuesday and Thursday – I hate lifting weights, but LOVE LOVE LOVE yoga. I’m hoping that by doing power yoga instead, my muscle tone will improve. (begin this on July 1, 2017)

    • UPDATE: I have a lot of trouble working yoga into my daily routine. I need to get more organized. I have only done yoga a few time since the beginning of the month. 

It's National Kissing Day!.jpg


So, as you can see, I’m doing well on the food portion of the goals, but fall well short on the exercise portion of the goals. I have always struggled with exercise and fitness, never really enjoying it. I do like walking, but find excuses not to go walking in the heat. I LOVE doing yoga, but it sometimes feels like a guilty pleasure, when I have so many other things to do. Meditation is the same, it just seems a little too enjoyable, when there’s work to be done. But, I must remind myself, that meditation and yoga are just as beneficial to the body as walking and proper nutrition.


Well, the first 2 weeks are under my belt, just 1 week left, until I can begin adding foods back in…maybe. I may end up going 4 weeks. My headaches are basically gone, but the congestion, though lessened, still remains. I had been eating almonds, which are allowed on some versions of the elimination diet. I have decided to remove them, in an effort to confront this ongoing congestion. My other symptoms, fatigue, psoriasis, and arthritis are completely gone. Now I just need to figure out that darn congestion.

My weight loss for this past week was only 1 pound. However, considering I lost almost 5 pounds last week, this isn’t surprising. Also, I basically did not exercise last week, so losing a pound…without exercise…eating more carbs….eating more calories, I’m happy with the loss.

Here are my food log totals for this week:

  • Average Calories/day – 1503.71
  • Macronutrient percentages
    • Fat average – 27% – 47 grams
    • Carbohydrate average – 53% – 207 grams
    • Protein average – 19% – 75 grams
    • Fiber average – 29 grams

If you’d like to take a look at my weekly food log, you can follow this link: FOOD_LOG_JULY18_TO_JULY24_2017



Daily Log: Elimination Diet- Day 4- 07/13/17

Hello everyone! Well, 4 days into my 21 day elimination diet, and things are going well. I’m still waking up with headaches and congestion, but the intensity is way down. At the beginning of the week, they were about an 8 on a pain scale of 1 to 10. Today, it was about a 4 or 5. I need to remind myself that things won’t go away overnight. It just might take the full 3 weeks…I hope not, but it’s possible. On the plus side, My head feels clearer and I have more energy than I’ve had in a long time, and it gets better every day.


Onto the log:

Calories and water intake


Food log:

Tamara Hoerner MyNetDiary Summary from 07-13-17 to 07-13-17_Page_1

Exercise: Walk – 30 minutes / Steps – 3488


I even had enough energy for a short yoga session:


Daily Log: Elimination Diet day 3- 7/12/17- (and my attempt at flatbread!)

Yes, I know this is yesterday’s log…posted late! I promised to post my flatbread results last night…oops! I’ll start off by apologizing for posting this late. I wasn’t able to write this post last night. But, I wanted to make sure I had all the photos for the flatbread I prepared yesterday for my family dinner.

As you may or may not know, I posted an article about the world’s oldest flatbread, which included videos showcasing 3 different methods for preparing it. In that article, I expressed my desire to make a whole food, gluten free sweet potato flatbread. I chose to use oat flour. I wanted to try a “rolled” version, like in the first video.  Here’s how I ended up preparing our flatbread.


  • 4 medium sweet potatoes -peeled and steamed
  • approximately 3 cups of freshly ground oat flour – from whole oat groats
  • 1 teaspoon salt
  1. First, I ground enough oat groats to make 3 cups of oat flour. (It took the whole package.)
  2. Next,  I mashed the sweet potatoes in a medium sized bowl. IMG_5368.JPG
  3. I added the salt, and gradually added the oat flour into the mashed sweet potato….IMG_5367.JPG
  4. Until it formed a stiff, rollable, dough. IMG_5362.JPG
  5. The dough was cut into 16, not so even, pieces… 🙂 IMG_5360
  6. I then rolled out each piece between parchment paper. It did stick to the paper, but, I was able to “peel” it off, without harming the flatbread.


  7. I next cooked each flatbread on a lightly oiled cast iron griddle, covered with a lid, to speed cooking and ensure the bread cooked through. I knew if I cooked them too long, they would be brittle. (previous experience with gluten free flatbread/tortillas) IMG_5357.JPG
  8. This made 16 pieces of flat bread. Here is the final result:

While I show a “flexible” flat bread above, not all of them were flexible. They tasted fine, however, the oats over powered the sweet potato a bit. They are dense and quite “rustic”. They reminded me more of a soft cracker than bread. They received mixed reviews in my house. My husband and I enjoyed them, while my kids did not. When I make them again. I will attempt to make them like the second video , which was more like pancakes. I believe the rolling method requires too much flour. I’d like to be able to taste the sweet potato a bit more.

I’ll keep you posted on my future attempts.

Now, onto my log.

Each day of the elimination diet gets a bit better. My headache, though present, was slightly less, though the congestion remains. My energy level is also improving, which is wonderful. My head, which had been a bit foggy, is clearer. I’m getting excited. I can’t wait to get to the end of the 21 days. If I’m feeling this good now, what will I feel like then?

Daily calories and water intake:

Food log:

Tamara Hoerner MyNetDiary Summary from 07-12-17 to 07-12-17_Page_1

Exercise: 4,092 steps (goal – 6000 steps)

Screen Shot 2017-07-13 at 10.43.14 AM

Daily Log: Elimination Diet-Day 2- 07/11/17


Exercise in the morning, before your brain figures out what's going on. - Unknown.png

Day 2 of my elimination diet, while not perfect, was much better than day 1. My sinus headache was at least tolerable and I was able to get a few things done around the house, as well as take my son to physical therapy. I did have a few other symptoms, including itchy skin and a bit more congestion in my nose.

As far as the food goes, I’m okay with it, and not really craving anything, yet. I think what helps, is that I gave up soda and processed sugar a couple of months ago.  So, things are plugging right along.

Daily calories and water intake:

Daily food log:

Tamara Hoerner MyNetDiary Summary from 07-11-17 to 07-11-17_Page_1.jpg

Exercise for today:

So, that’s it for today. Let me know if you have any question regarding food logs or the elimination diet.

Have a blessed evening.


#sharethejoy #onesong