I love versatile foods that can be cooked and served in various ways. One of my favorites is quiche. It’s an old standard and many people still chuckle about it but I love it. A traditional quiche starts with a buttery crust and a filling loaded with cream, lots of cheese, and typically ham. The beauty of a quiche is that you can vary the filling to make it much healthier. You can use lots of veggies which greatly increases the nutritional value and helps to fill you up. And let’s not forget how delicious a veggie quiche can be. You can use any vegetable — asparagus, broccoli, and zucchini are popular but I much prefer spinach. But the biggest calorie and carb saver is eliminating the crust which is typically made from white flour and lots of butter.Read More
Every night on my way to bed I would grab a big handful of gluten free crackers and stuff them in my face. If you read my New Year’s post on Making Changes you’ll see that I listed eliminating this practice as a 2018 goal (it was on the 2017 list too!) It seemed that no matter how hard I tried to resist this habit, nothing worked. I decided that the best way to stop was to make a plan. And I wanted a plan that would not only stop this one bad habit, but one that would also stop me from eating like an animal at night. Of everything I tried, here are the six most effective ways that helped me stop stuffing my face late in the day.Read More
How many things are as easy as one, two, three? Not many but actually fitness can be. I’m sure you’re thinking I must be crazy to make this statement but I believe it to be true. For most women over fifty one of the biggest problems is all the fitness info that constantly bombards us. Just when you think you have it figured out, some new survey comes out and negates everything you’re doing. Low carb, low fat, burpees, yoga, resistance training . . . ENOUGH!Read More
In theory I love to make all my food from scratch but that’s just not realistic. With a little thought it is possible to eat healthy at home. Always being prepared is the answer. I keep many different meal ingredients in my home so I can always make something quick, easy and nutritious. One of my favorite things to keep in my refrigerator is a rotisserie chicken. These are readily available at most supermarkets and delis. While true that they are usually prepared with a seasoning high in sugar and salt, but there are ways to improve the nutrition numbers of a store bought bird.Read More
Let’s be honest — many of us are not energetic in the morning. Trying to get out of bed can be difficult, but getting out of bed to exercise is impossible for many. Most of us think it’s just easier to hit the snooze button and tell yourself you’ll do your workout later. However, life happens and things come up and often times there goes your exercise for the day. That’s why wellness professionals advocate exercising early.Read More
As you all know, I follow a fairly regimented nutrition and exercise plan. That being said there are certain days of the year when I allow myself special treats. Notice I said treats and not cheats. When I have something I want to eat or drink I never think I’m cheating. I’m simply having something I want and it’s usually been built into my plan by doing a little pre-planning which I write about all the time. Valentine’s Day is one of those special days of the year and these yummy cocktails fit right in as they are all under 100 calories!Read More
Many women believe that to lose weight they basically need to starve. You do need to cut your calorie intake if your goal is to shed pounds and this can be difficult. But there are some simple swaps you can make to help cut calories while still enjoying the tastes you crave. The trick is to substitute current calorie laden food choices with healthier, lower calorie options.Read More
Let’s be honest: losing weight is hard, especially for women over fifty. But there are some things you can do to speed things along. I have four tips to burn calories with no effort using NEAT — Non Exercise Activity Thermogenesis. Basically, this is about turning up your body’s thermostat to make it burn fat faster. And it honestly requires no effort on your part!Read More
YOU ARE WHAT YOU EAT! These are five of the most powerful weight loss words that need to be part of your vocabulary! After the new year I need a reset to downsize my middle and figured many of you would too! That’s why I’m so excited to announce this weight loss challenge! Many women over fifty believe the secret to a slimmer body is exercise. While it is extremely important to move, your nutrition is paramount. Instead of giving you the exact foods to eat, I’ve laid out a simple nutrition philosophy for you to follow. The emphasis is on eating real food in moderate amounts when you’re hungry.Read More
WOW, what an exciting 2017! Over 33,000 of you have decided to followPhyllis and I’m grateful for every one of you! Many of you have reached out requesting more interaction with me. I will be adding many new features that will allow us to communicate on a more personal level in the coming year. And after so many requests, my Full Body Video Workout will be available soon! Make sure to keep an eye open for it’s launch!
And I’ll be doing a WEIGHT LOSS CHALLENGE right after the new year and I urge you all to join in!