Tag Archives: diet

Why the food-health connection is so personal for me

my family - why food + health is personal to me

The connection between real food and health is a very personal topic for me.

It began when I was 15, sitting in a pastor’s office with my parents. (I was about that age in the photo above. I’m on the left.) My poor mom and dad were at their wits’ end: they couldn’t figure out why their daughter had turned into Dr. Jekyll and Miss Hyde. I was prone to such angry, violent outbursts that I sometimes frightened my own mom and dad. I could see it in their eyes.

After listening to our story for a bit, the pastor asked my parents a surprising, pivotal question: “Have you had her tested for hypoglycemia?” (low blood sugar).

So began my journey into understanding the connection between food and mental/emotional well-being.

My mom dove into understanding the medical issue and then explaining it to me so I could get it. I learned that eating sugar sent my biochemistry on a rollercoaster that had the power to make me anything from foggy-headed to hopeless to furious. After some adjustments to our family’s diet, I learned how to eat mostly sugar-free, most of the time. I adhered to that way of eating to varying degrees over the next few decades.

Fast-forward about 20 years, and the health challenge was no longer mine: it was my parents’. They were in their late 60’s and, based on the common medical advice, began following a “heart-healthy diet.” Lots of fruit, salads with low-fat dressing, whole grains, and limited, very lean meat. Butter and eggs were replaced with chemical doppelgangers. Lots of packaged and processed foods, too. Anything was fine, as long as it was labeled “low fat,” “low calorie,” or “diet.”

If it's low fat, it must be healthy!

I remember being confused in the eighties when I began to hear about red meat and eggs and dairy fat being bad for you. Everyone in my family grew up on farm fare: homegrown vegetables, of course, but also eggs every day, bacon or sausage for breakfast, and home-raised or local beef and chicken — with all the fat! Nobody dieted or counted calories.

And they were the healthiest people I knew.

Mom + Dad when they were young
Mom and Dad in younger years

A few years into following their low-fat diet, my mom was diagnosed with Type 2 Diabetes, so she got even more serious about following the diet to the letter.

Grandma reading to grandkids - before dementia set in

Around 2004, she began showing signs of dementia. Soon, she received the diagnosis of “probable Alzheimer’s.”

This time, I was the one digging into the medical info. And what I found stunned me.

Yes, there’s a genetic component to dementia. (My mom’s mom also had it.) But back then, science was just beginning to suspect that it’s not the fat that’s driving heart disease and diabetes: it’s the sugar and carbs. Now, 10 years later, the case looks more certain.

There is a strong correlation between diabetes and Alzheimer’s. One study found that having diabetes almost doubles one’s odds of having Alzheimer’s. Many experts are now calling it Type 3 Diabetes. (Including the Journal of Diabetes Science and Technology and the Mayo Clinic.)


But dementia isn’t the only disease linked with diet. My dad had been diagnosed with Lupus while I was still in high school. Until he started the strong meds to keep the debilitating symptoms at bay, this I-can-fix-anything guy could barely hold a screwdriver, because his hands were so swollen and painful. I remember his trying to talk my mom and me through an electrical repair — an exercise in frustration for everyone involved!

helping Grandpa fix a motor

In 2007, my dad was diagnosed with a second disease: pulmonary fibrosis. His lungs were being consumed by scar tissue. This was likely the result, said his doctor, of either the lupus, or the medication he’d been taking for it the last 25 years.

Recent evidence is also beginning to recognize a connection between diet and autoimmune diseases, or at least the symptoms. (one source)

Genetics loads the gun, but lifestyle pulls the trigger.

I tried desperately to re-educate my parents, but it was too late. The old “low fat, diet everything” mantra was too strongly ingrained in them. As they continued to follow the mainstream advice, they spiraled down into worse and worse health.

My dad died in 2010. His mind was sharp to the end, but his body betrayed him, and his last few days were harrowing. A week before he died, a nurse told me she could hear dripping water in his chest.

My mom’s Alzheimer’s took 10 long, dark years to steal her away.

Her grandchildren — my son and daughter — had been her greatest delight. She missed their high school and college graduations, because even travelling a short distance would have been too overwhelming for her.

granddaughter's wedding

She missed her granddaughter’s wedding. At that point, she longer recognized any of us, even for a second.

She joined my dad in heaven in 2015.

my parents in happier days

Could a different diet have prevented or reversed their disease? I don’t know. No one can say for sure. And let me be clear: I’m not saying diet is a cure. (Except, possibly, for Type 2 Diabetes.) There are certainly other factors at play, but after reading story after story of people reversing the effects of diabetes and autoimmune diseases with diet, I firmly believe that a real-food diet with the necessary healthy fats could have slowed and lessened the cruel impact these illnesses had on our family.

But it’s not too late for me. I have fully committed to an almost completely sugar-free lifestyle, with minimal proccessed and maximum whole foods.

And now it’s my passion to reach others before it’s too late for them. I want to save other moms, dads, and grandparents from missing out on life while they’re still living.

And it’s not just disease that robs us of life while we’re still living: it’s achy joints, and lack of energy, and foggy brain. It’s discouragement and guilt about how helpless we feel to make permanent, meaningful changes.

So now this is my passion:


Inspiring people to rescue their own health,

by equipping them to change

what they eat and why they eat.



It’s not too late for you, either. How can I help you?

Learn more:

Can I help?

Wanna change? Start small and doable. (#2thingschallenge)

start small - like really small

I remember when I first felt a glimmer of hope that I might actually be able to lose the weight I’d gained over the course of several stressful years. I found a website for a personal trainer, and the people in the “before pics” looked a lot like me. But what was even more encouraging was their “after pics.” They looked leaner, healthier, happier — but not like they were spending two hours a day working out. Maybe this is possible, I thought. And I actually cried from relief. I hadn’t realized just how hopeless I felt until a little ray of hope shone into my gloomy heart.

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2 things you gotta change for permanent weight loss

2 things you gotta change for permanent weight loss

For years, I had only temporary success at weight loss. I’d exercise for a while, lose some fat, then stop exercising and gain it back. Or I’d cut out some foods, lose a few pounds, then gain them back. Usually the cycle ran less than a year.

I’m not alone. Nearly 65 percent of dieters return to their pre-dieting weight within three years, according to Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania. (source)

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Success story: Annie sought relief from chronic pain, and changed her life

success story; Paleo Annie, before and after

Today, I’m sharing a success story that touches on a topic near to my heart: lupus. My dad suffered from lupus for a little more than three decades before he went home to Jesus in 2010. Before he was actually diagnosed, he was bedridden and in severe pain for weeks at a time, for more than a year. After diagnosis, he was on heavy-duty meds that kept the pain and inflammation under control for many years, enabling him to live a more-or-less normal life. Once a week, he went in for his methotrexate shot, and I think he took other medications as well. In the end, lupus + the meds + the stress of caring for my mom as she declined in Alzheimer’s did him in. If only we’d known then how much of a role food can play in lupus and other autoimmune diseases, he may have been able to take less medicine, and been with us longer.

But now, many lupus sufferers are discovering that the Paleo diet or some variation of it helps reduce their symptoms. On Instagram, I met Annie through the #paleo hashtag, and I was intrigued when she mentioned that she has lupus. She recently shared the before and after pics you see above, and I asked if I could share her story here. (You can find her on Instagram as @wholepaleoannie.)

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7 questions to define the perfect eating plan for you now


“The second day of a diet is always easier than the first.

By the second day you’re off it.”

— Jackie Gleason


So, are you thinking about starting a new eating plan? Whole30, Paleo, 21-Day Sugar Detox, Mediterranean, or ketogenic? Good for you! But maybe you’re a little worried because of past experiences you’ve had starting — and stopping — a new diet.

(Impatient? Jump straight to the quiz.)

Oh, those optimistic first few days of a diet! This time, you think, this time will be different. I’ve got this! I’m going to change all the things! I’m never going to eat sugar again! I’m going to eat salad every day!

Diet, day 1 - I'm king of the world!

And then, in a few days, reality hits…

Diet, day 7; how am I supposed to live?

Often, at least part of the problem is we’ve attempted a plan that really isn’t well-suited to the reality of where we’re at right now. This is especially true if you’re making a giant leap from a no-restrictions lifestyle to an eating plan that’s very restrictive, such as Whole30 or keto. Choosing a diet that;s a step or two in the right direction — rather than a giant leap or two or twelve — will help ensure both short-term and long-term success.

My own eating changes happened by trial and error, in steps small and large, over the course of many years. And I ultimately landed on a plan I can live with pretty much every day, forever. I love mostly Paleo, with a few accommodations that make it more livable. And “livable” is the big factor for long-term success.

Dr. Walter Willet, Chair of the Deptartment of Nutrition at the Harvard School of Public Health, says:

“The real issue is not losing weight—people can lose weight on almost any diet—but [the real issue is] keeping weight off over the long run. Thus it is more important to find a way of eating that you can stay with for the rest of your life. For this reason, any eating plan you choose should be satisfying and allow variety, and should also be nutritionally sound.”

So what’s “nutritionally sound,” and also satisfying? There are a number of diets that fit the bill, I think. (Low-fat isn’t one of them. You need fat for the assimilation of vitamins and for building cell walls. And a low-fat diet tends to not be very satisfying.) But what all nutritious, livable plans have in common is that each of them is a “diet” (by which I really mean a permanent way of eating for life) that focuses on real food: whole foods that haven’t been messed with in a lab or factory. Making sure there’s protein, healthy fats, and plenty of veggies included daily. Whether and how much fruits, grains, and dairy are included depends on each person’s individual tastes and biology.

I’ve landed on a mostly-Paleo approach that allows for some accommodations that keep it livable for me, without triggering junk food cravings. It’s a far cry from how I ate 10 years ago, but I didn’t get there overnight.

I thought about those steps that I took over the years and I’ve broken them down here for you. And created a flexible approach that lets you pick and choose which steps are most pertinent for you, right now.

You might take two steps for now, really work on those for two weeks, or a month, or more, then come back and add a couple more for another round. And repeat until you find what works for you.

Or maybe you work on changing your breakfast habits for two weeks, then your lunch and snack habits for two weeks, and then tackling dinner.

You think you've tried and failed - but really, the diet was unlivable. Consider it research.


So here are the questions to help you get started. First, there are four questions to help you sort out what your most pressing needs are, and suggest some various starting places, based on your answers. Then, there are three questions to help define what time period you want to commit to this project, and what you’ll do afterwards.

The quiz

(Printable version)


Please honestly answer questions 1 through 4:

1. What is your current health status? I am overweight, and/or I have one or more of the following: metabolic syndrome, pre-diabetes, diabetes (either type 1 or 2), heart disease, enlarged liver, and/or I have had a stroke.

__ A. False

__ B. True


2. How do you do with sweets/carbs/junk food? Tally up how many of the following are true for you. (Or more often true than not.)

Note: “Sweetened drinks” include anything sweetened with sugar, corn syrup, agave syrup, OR artificial sweeteners: lattes, smoothies, pop, sweet tea, and energy drinks. Also, most liqueurs or alcoholic cocktails with a sweet or sour taste: Amaretto, Kahlua, Bailey’s, margarita, mojito, Moscow mule,  sangria, etc. Also beer, because of the maltose.

• I plan to eat just a small portion of a treat and end up eating the whole package/thing.

• I crave simple carbohydrates daily: sweetened drinks, chips, cereal, rice, pasta, bread, granola bars, etc.

• I’m likely to over-eat sweet or starchy foods.

• I’ll eat large quantities of sweets or carby foods even if I’m not particularly hungry,

• I turn to carby food or drinks (sweetened drinks, beer) when I’m feeling emotional — up and/or down.

Check your total:

__ A. 0 – 1 out of the 5

__ B. 2 – 5 out of the 5


3. What are you drinking? I drink sweetened beverages most or all of the day, and/OR I drink beer or sweetened alcohol at least five days a week. (Sweetened beverages = same list as in question 2.)

__ A. False

__ B. True


4. What are you eating? This best describes how I’m currently eating most of the time:

__ A. No real restraints, or alternating between severe restriction and the-hell-with-it

__ B. Low-fat, restricted calories

__ C. Lots of fruit, grains, potatoes, and beans; less meat, protein, and veggies

__ D. Low-carb, little to no sugar, few veggies

__ E. Low-carb, little to no sugar, lots of veggies


Scoring so far:

Following is a list of possible food boundaries you can choose from, divided into Level 1 and Level 2. Which level you choose from depends on how you answered the questions above.

Questions 1-3:

If you answered B to question 1 and B to either or both of questions 2 and 3, you should start with one or two items in Level 1. After this round, come back and add another option or two. Small steps add up!  (You can skip ahead to read Level 1 now.)

If you answered A or B to question 1, but you answered A to both questions 2 and 3, read on regarding Question 4….

Question 4:

If you answered A to question 4, start with one or two items from Level 1 for this round, then plan on adding more for your next phase.

If you answered B or C to question 4, you should start with two or more items in Level 1, then plan on adding more for your next phase.

If you answered D to question 4, you can focus on adding more non-starchy vegetables to all your meals, and if you like, also choose one or more options from Level 2.

If you answered E to question 4, select one or more options from Level 2 that will build on your already good diet.

Check off the items you would like to tackle now. You can always add others after this round:


Level 1:

Nutrition isn’t just about what you don’t eat: it’s also very much about what you do eat that adds to your health. So don’t overlook these first items that involve adding something you’re not currently doing. They’re all designed to satisfy nutritional cravings your body has (even if you’re not aware of them), and they help balance your blood sugar, which will also reduce sweet and junk food cravings.

__ If you’re not already eating low carb, aim for a visual balance between protein and carbs in all meals and snacks

__ If you’re eating low fat, add protein and healthy fats to your meals and snacks

__ Add non-starchy veggies to your meals and snacks (all veggies except regular potatoes, winter squash, and starchy beans)

__ Eliminate anything made with white flour (this includes anything battered and fried)

__ Eliminate sweets and all forms of sugar in food and drinks* (corn syrup, dextrose, maltose, etc. See Other names for sugar.)


Level 2:

Nutrition isn’t just about what you don’t eat: it’s also very much about what you do eat that adds to your health. So don’t overlook these first two items that involve adding something you’re not currently doing. They’re designed to satisfy nutritional cravings your body has (even if you’re not aware of them).

__ Add protein, greens, and/or healthy fat to your breakfast, if lacking

__ Add protein, greens, and/or healthy fat to your snacks and other meals, if lacking

__ Eliminate all wheat, corn, and soy

__ Eliminate most or all dairy (many people find this helps with skin, gut, and joint issues)

__ Reduce or eliminate alcohol

Or choose one of the following:

__ Transition to a “real food” plan. Eliminate all super-processed foods, stick to whole foods (meat, eggs, fish, veggies, fruit, dairy). More info in the notes.*

__ Follow the Mediterranean eating style*

__ Follow a strict Paleo approach* (If you do this for 30 days with no breaks, that’s “Whole30”.)

__ Define your modified Paleo plan* – Paleo eliminates all sugar, syrups, and sweeteners; all grains and pseudo-grains; all dairy; all alcohol; and all legumes. To modify it, choose those parts that you’re willing to commit to for this time period. You can choose this option as a trial run before doing a Whole30, OR use it to define what “food freedom”* is for you afterwards.

__ Another way of eating that suits your particular health needs right now. E.g, low histamine, AIP, low FODMAP, etc. (These are designed for people with specific health problems. If you’ve tried strict Paleo and still have allergy, autoimmune, or inflammation issues, or migraines, you may need to look into one of these elimination diets. If you don’t have any of those issues, you don’t need this.)



Now, thinking about your temperament, and how much time you have in your calendar for the coming weeks, answer the following…

5. Will you allow for breaks, or not? Answer the following:

– I tend to be more successful and less stressed when I:

__ A. Follow clear-cut rules all of the time, eliminating the need to make decisions as I go.

__ B. Follow rules most of the time, with a few loopholes built in so I don’t feel deprived.

If you answered B, decide which ONE of the following patterns you’ll adhere to for this round:

__ For now, I am just going to work on changing one meal a day, seven days a week, and that meal will be: ______________________.

__ I will stay in my food boundaries all the time except for one day a week, and that day will be: ______________________.

__ I will stay in my food boundaries, except for three meals a week, and those will always be: ______________________.

__ I will stay in my food boundaries, except for one meal a day on weekdays. That meal will be: ______________________.

__ I will stay in my food boundaries, except when eating out with others, and then I will modify it by: ______________________. (Limit this to five meals a week, at most)


6. What will your starting and ending dates be?

Note: the 15-day option won’t give you radical results, but it might be a good time period for baby-stepping your way to a bigger goal. For example, a good strategy would be to add protein and healthy fats to your meals for two weeks before you start eliminating sugar.

– I would like to commit to this changed way of eating for:

__ 15 days (if you’re choosing this option, you’ll see more benefits if you follow your boundaries 24/7, with no breaks)

__ 21 days

__ 30 days

__ 40 days

– I am going to start on: (date) _________________________

– So my ending date will be: (date) ______________________

7. What’s your end game? If you’re doing any of the items that involved adding something healthy to your diet, there’s no reason to quit that. If you’re doing any items that involved eliminating something from your diet, you can choose at the end whether to continue that strictly, to drop that restriction, or to create some new boundaries for yourself that keep the not-so-healthy food in sensible doses.

For example, if you were eliminating dairy and found that some of your health issues improved, you might want to test one type of dairy at a time (aged cheeses, fresh cheeses, cream, yogurt, butter) to find out whether one or all of them are the culprit, then adapt your long-term diet accordingly.

Or, if you chose a baby step for this round – say, adding protein for 14 days – your end game should define which step you’ll choose next. Or, at least, that you’ll come back to this post and walk through the process again to decide on your next round.

My end game is: _____________________________________

Put a note in your calendar now for your starting date. Also write one on your ending date, reminding yourself what your end game / next step is. Review and learn from your struggles and successes, and make a new plan for your next round, or for life forever.

How can I help you?

I send out a short email once a month, pointing to some easy, healthy recipes and sometimes other helpful resources. And when you subscribe, you’ll also get a couple e-books I wrote:

  • 10 diet hacks anyone can do to cut down on sugar and carbs
  • The meal plan for people who hate to meal plan!

Go here to learn more.

Oh, and here’s another thing that might help you start and stay strong: Get your “but” out of the way!

I hope you’ve found this process helpful. If you have any questions, please comment below, and I’ll answer them if I can.


*Notes about food plan options

Quitting sugar; adding fat

For more detail about whether or not you need to quit sugar completely, see this post.

Why low-fat is not all that and a bag of chips: Eat fat, scientists say.


Real food, Mediterranean, or Paleo?

A “real food” approach doesn’t provide a lot of specific parameters, other than just avoiding processed food. If you’re more comfortable with a little more structure, the Mediterranean and Paleo approaches to eating are a couple I think are worth looking into. If you don’t like red meat so much, and/or if you can’t live without wine, you may prefer the Mediterranean way. If you want more meat in your diet (there are still a lot of veggies; it’s not all meat), consider Paleo or Whole30. Or a modified Paleo, where you allow what works for you.

Here are some tips I wrote that will help you start strong. I originally wrote it with the Paleo diet in mind, but most if not all of it is applicable for any real-food diet: 15 tips to make eating healthy easier


What is this “real food” you speak of?

Real food defined

Why cut processed food


More info about the Mediterranean diet

Better results than a low-fat diet

What’s in and out on the Mediterranean plan

8 tips for transitioning to Mediterranean

12 Mediterranean recipes to try


Info about the Paleo diet and Whole30

A post about Paleo: What is the Paleo diet and should I try it?

Success stories from people who found the Paleo diet changed their relationship with food and, for some, improved their autoimmune symptoms.

In case you missed this comment earlier, “Whole30” is 30 days of eating strict Paleo, with no breaks or cheats. It will make more sense and you’ll have a higher chance of success if you read the definitive book first: It Starts With Food

Set realistic expectations for doing a Whole30: The Whole30 Timeline

After you’ve determined which foods are good for you and which aren’t, you’re ready for food freedom:


Making real food a part of your real life

Real Food for Real Life

So, imagine it’s 4:30 or so, and it’s just dawning on you that you don’t know what you’re fixing for dinner tonight. Do you figure out what recipe you’re going to use, make a list, go by the store, and cook it when you get home? Or do you choose frozen factory food, drive-through, or carryout — again?

I know that routine well! It’s how I lived from my early 20’s till, oh, about my early 50’s. But not any more.

People often ask me how/what I eat, and when they hear the words “real food,” or “veggies, protein, and healthy fat,” a typical response is, “Oh, I don’t have time for that.”

But the thing is, they probably do. You probably do.

Oh, there’s a bit of a learning curve, where you have to figure out how to tweak your shopping and your meal prep, but I’m about to give you a shortcut. And once you put some key pieces together, it’s really easy to throw a meal together in 20 minutes or less.

Every. Single. Day.

I worked it out the hard way, but now I’ve got it down to a system. I’ve scattered bits and pieces of my system through several posts on this blog, but I’ve never put them together in one place, in a systematic way that flows logically.

Until now! 🙂

I pulled several blog posts, updated them, added some new content, and organized it into a short e-book.

I worked hard at boiling everything down to easy-to-understand and easy-to-do. And I think I got it, because my first reader said,

“This book not only gave me a better understanding of nutrition, but encouraged me as well. As I read it I thought, ‘I could do this!’ Which for me is huge!

I share the what, why, and how of my real-food approach that’s helped me keep 30 pounds off for three years, and feel better than I have since my 20’s! (Which was — cough – 30 years ago – cough.)

Just shortened that learning curve for ya!

pages from e-book, real food for real life

You’ll learn:

  • why real food matters
  • what to eat and what to avoid
  • a simple real-food meal template
  • how to make it easy forever:
    – the flexible meal plan approach
    – how I stock my kitchen
    – how I stock my freezer
  • tips for healthier snacks & eating out

“If you’re looking to make a change and need a place to start, this book is it!”

– a reader

This e-book captures my most important tips and info. It includes lots of links to real-food recipes on this blog, and to other resources. Just putting in the links (rather than the whole recipe) keeps the book short and simple — and affordable.

How affordable? How does five bucks sound? (Psst — you can get it for even less if you share it on Facebook or Twitter. Look for the button that says “Share and get 40% off.”)

I’m keeping it cheap ’cause I really just want you to experience how great it feels to get really healthy, have more energy, shed the brain fog, and make it doable for your real life — forever!

Check it out here: Real Food for Real Life: what to eat and how to make it easy


Success story: Linda’s eating clean

Linda's eating clean - before and after - whole30 weight loss success

Today, I’d like to introduce you to one of my Instagram friends. We’ve never met in real life, but I was so impressed with her story when she shared it on IG, I asked to share it with you.

I love that her story includes backtracking without giving up; that she kept trying till she found what worked. And of course, that she’s discovered how great it feels when you eat real food!

Here’s her story in her own words:

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