Eggs were the most searched for calories in 2013 according to Google

My guess is that most people were surprised to find out that on average the egg has only 70 calories. As you may or may not know, in my book TimerDiet, I do NOT count calories, however, I do find calories interesting for comparison and contrast. What I find most interesting about the egg is that (Egg·land’s Best®-Large egg) one egg has 4g of dietary fat and 6g of protein and no carbohydrates! That makes the egg an amazing food—to me anyway! Dietary fat is important to include in your daily intake of food. The fact that there are no carbohydrates in an egg means you can add a slice of toast and a small amount of fruit and you will have a well-balanced meal.

Eggs have been beaten up in the past

Continue reading

Breakfast—Think Outside the Box

iStock_000019919631SmallThink Outside the Box—Not Just the Cereal Box

When you think of breakfast you most likely think of cereal, I used to as well. Then I realized I felt so much better when I ate a more balanced breakfast that included dietary fat, protein, and carbohydrates. It wasn’t until much later that I actually looked at the labels of the cereal box (with a little more knowledge of what the label meant only to find out that the carbohydrate ratio was completely out of whack with the dietary fat and protein. In fact my favorite cereal had virtually no dietary fat and minimal protein, meaning that I was eating carbs for breakfast!

Carbs are Not Bad—BUT!! Continue reading

Food Labels Needing an Update – Really?

Food Labels May Be Undergoing an Update-But Why?

The New Food Labels are possibly going to be revamped; or are they? The main proposed changes are:

  •     Make the calories more prominent.
    • Aren’t they already prominent?! Do you really not notice the calories when you look at the label?
  •     Distinguish between natural sugar and (I guess) non-natural sugars.
    • Isn’t this going to just be a reason to eat foods with sugars in them if they are able to label them as natural? Don’t we just need to stop eating sugars as much as possible? Besides the most natural sugars such as fruits and vegetables that are fresh don’t have a food label.
  •     More realistic serving sizes.
    • Really? Do I even need to comment? OK, I will. This is no reason whatsoever to increase the serving sizes. NONE!!

Are We Reading the Food Labels We Have? Continue reading

Food Pyramid vs MyPlate

MyPlate, the new USDA standard since June 2011

The little known “MyPlate” was introduced by the USDA half way through 2011. Personally my favorite was the Basic 4 Food Groups that came out before I was born in 1956 and with a couple minor changes in name and concepts from 1979 to 1992 was the standard we used when eating for 36 years. The Basic 4 Food Groups were simple and easy and seemed to work just fine.  However, in 1992 there was a whole new way of eating and all previous plans were condemned and were replaced by the Food Guide Pyramid, more notably called “the Pyramid.” There was also a little revamping that did not get a lot of recognition back in 2005 called “MyPyramid.”

 At 51 the Basic 4 Food Groups is still my preference Continue reading

To Eat or Not to Eat


We All Need To Eat –

But, with whom, what, where, when, and why should we eat?

Sometimes losing weight or maintaining for that matter seems so elusive. How much should I eat? What should I eat? When should I eat? Why should I eat? Where should I eat? and With whom should I eat? (I think I got them all) So let me try to help you with all of these questions and more… Continue reading

My Scale IS My Best Friend

Why My Scale IS My Best FriendiStock_000001659783XSmall

This morning I woke up and weighed myself (weigh yourself everyday) and was at my “Whoa” weight…a first in at least 6 months. I don’t say this to brag, but to tell you that my scale is really my best friend.

  • She tells me when I am doing good
  • She tells me when I am in danger
  • And like a real best friend–she only tells me when I ASK!!

If you haven’t finished my recent book TimerDiet, then you may be asking what the “Whoa” weight is. In Chapter 9—Now That You Have Lost the Weight, I discuss how to maintain your weight in great detail so that you do not end up gaining the weight back. I found that when I had lost weight in the past (not weighing myself daily) there was usually a time where I was a size smaller than I had planned. I would stay there for a few weeks and then go back up even more than where I wanted to be. So I discuss how to avoid this in Chapter 9. So for me knowing that I am at my “Whoa” weight is very important. Continue reading

New Year’s Eve

It is time for New Year’s Eve and maybe you have been losing weight or you are just getting ready for the New Year. Every holiday presents itself with its own set of circumstances that need to be navigated and New Year’s Eve is no exception.

If you are going to have alcohol, sparkling wine or champagne is your best bet and it goes well with the evening. Remember that a little alcohol goes a long way when you are losing weight, so always be responsible and have a cab service or person who has decided to not drink or even better have your libations at home!

Don’t forget to eat during the evening. Here are some idea’s from my recent book TimerDiet.

  • Shrimp cocktail
  • Mixed nuts
  • Bacon-wrapped scallops
  • Goat cheese and crackers
  • Cheddar cheese and crackers
  • Steak sliders

Remember to have water throughout the night as well. Feel free to have sparkling water with a twist of lime, after it’s New Year’s Eve!!

Enjoy the last day of 2013, and Happy New Year!


TimerDiet Christmas Dinner Menu


Here it is; the Christmas Dinner Menu!!

TimerDiet Menu

December 25, 2013 at 1:00pm

Prime Rib and Crab Legs

Both Medium Rare and Medium Well Prime Rib


Mashed Potatoes with Gravy

Green Beans with Bacon Pieces

Glazed Baby Carrots with Almond Slices


Fruit salad with dairy and non-dairy toppings

Mixed Greens Salad


Homemade Apple Pie with Cinnamon Ice Cream


Homemade Rolls w/Butter

Banana Nut Bread/Neufchâtel cheese

Tips on not gaining weight during the holiday season

These tips are inspired by my recently published book Timer™DIET.
• Enjoy the Holidays and don’t assume you will gain weight!!
• Calculate your comfort weight (even if you haven’t been doing the Timer™DIET program yet, you can do calculate it very easily)
Weigh yourself in the morning after voiding your bladder with the amount of clothes you normally go to bed in. You should be weighing yourself within about 5 or less minutes of waking up every morning.
Your comfort (for now during the holidays) will be one pound below what you weighed and two pounds below, use rounded numbers. So for example you weighed yourself in the morning and you were 154.8 your comfort weight would be 154-156, your OMG weight would be 157-158 and your yikes weight would be 159, and last but not least, your Never Again, weight would be 160.
Knowing your comfort weight will keep you on track and let you know how you are doing each day. You can gain a lot of week in one week without even realizing it…so check your weight every morning.
• Eat smaller amounts of food, but eat more often, approximately every 2-4 hours. Try not to let more than 4 hours go by without eating—if you aren’t asleep, of course!
• Be sure to include dietary fat, protein, and carbohydrates every time you eat and when you drink, especially alcohol.
• Decide what you want to partake in before it is an issue.
Maybe you have client baskets that come in; decide if you want to eat some chocolate squares, but not the cookies…it is all about making choices ahead of time and balancing your choices with the necessary nutrients.
 So let’s say you decide to have a cookie; you will need to eat some lean protein around the time that you eat the cookie.
 If you don’t really like something don’t feel obligated to eat it just because someone brought it in. Have some handy excuses ready…”I haven’t gotten over there yet”, “I would love to, but I just ate”, “maybe a little later, I can’t right now”. Whatever you do avoid saying that you can’t because you are on a diet…that will not make you feel good, and they will fire back with why it’s the holidays and you should indulge!!
• Do some activity every day! During the holidays we are running around shopping and doing lots of different errands, so this should not be hard to do. But, be sure you get some sustained activity with motion for at least 20 minutes a day and some weight resistance 10 minutes a day.

Holiday Tips for Evening Dinner Parties

Holiday Tips For
Evening Dinner including Appetizers, Dessert, and Alcohol

• Be sure to eat breakfast with dietary fat, protein, and carbohydrates

• Plan out your meals during the day so that you eat a moderate sized meal about two hours prior to the party beginning.

• When drinking alcohol, be sure to eat appetizers that have dietary fat and protein in them. Alternate sipping on water with your alcohol and keep it to two drinks maximum throughout the evening that are simple without mixers; like Champagne or wine. Have sparkling water with a twist of lime, if you would like to avoid the alcohol altogether.

(Also, remember especially when you are in weight loss mode, alcohol may affect you faster than usual, so be prepared to take a cab—have an app already set on your phone so that you can ask for a cab you know and trust in your area using the GPS on your phone, and they will already have your credit card information on file!! Or have a designated driver.)

• Pace yourself through the meal
Have some of the salad without the croutons
Choose an entrée that is high in protein like fish, chicken, steak or lamb. Avoid breaded, crusted, or fried foods for your entrée
Simple vegetables with butter but no sauces
Have some of the dessert if it is something that you truly want

• At the end of the evening before you go to bed, do not hesitate to have a couple of cheese and crackers, it can easily have been 3-4 hours since you last ate.