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Enhancing Lives

Category: Healthy Eating

I now offer R3 Coaching

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I am so thrilled to be Coaching others with this amazing protocol.
REAL FOOD!

I’m getting ready for the upcoming R3 Challenge, the first for 2026. I’m working on my final 20 pounds.
If you are interested in starting out this new year in creating a healthier you, do contact me. There is something
for every one in R3. After all, it’s a lifestyle—not a diet. I know it works. I lost 100 pounds in 2022 and it still hasn’t
come back!

Who wants to join me, a certified R3 Coach, in starting a new healthy chapter?

Helping others to feel better and get healthy is the best Career Choice I’ve ever made.

Muffins for breakfast, anyone?

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Simply Fit Banana Muffin Mix.

I couldn’t wait to bake up these new banana muffins. This mix is gluten free, packed with protein and fiber, and made with allulose to maintain stable blood glucose levels. Did you know allulose is the sugar contained in figs and raisins? It is 70% as sweet as table sugar, but so much better for you. If you are cutting the sugar foods in your diet, this is a yummy treat you would love! I like to give my puffins a little extra touch by adding a few pecans into the mix. They are delicious and seem like a decadent breakfast treat. They are also approved for R3 if you are following the plan.

Another great find

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Simply Fit Pancake Mix

Waffles were on the menu for breakfast this morning! I love the Simply Fit Pancake Mix and the waffle recipe did not disappoint! I made the recipe for eight pancakes, with the addition of one tablespoon of oil (I use olive oil), per the instructions on the bag. This gave me six 4.5″ x 3.75″ waffles.

If you haven’t tried this mix yet, I highly recommend it! It’s gluten free, packed with protein and fiber, and made with allulose to maintain stable blood glucose levels. Being a LADA diabetic means that this mix is great for those like me who need to watch heavy carb loading and the resulting blood sugar spikes that regular pancake mix causes. Plus, it’s actually delicious with a lightly sweet taste without the need for syrup or other sweet toppings to accent the normally bland taste of pancakes. I sometimes add a handful of blueberries to the batter for a change of pace.

Since I am certified with R3, I’m happy to say that this is R3 friendly. Although it’s best to wait until you are in the Reintroduction phase of the plan. Why not during the Reset phase? Reset is a major metabolic reset so stick only with products that are on the “yes” list. Once in the Reintroduce phase, you can add “no” list items, while observing how our bodies respond to each reintroduced item.

I love this plan and all of the great products I’ve found—after all this is how I lost over 100 pounds If you haven’t checked out the R3 plan, I highly recommend it!

Keeping Holidays Merry & Bright

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Day 17: Riverbend Ranch Beef Sticks

I believe in a high protein diet with healthy snacks and I’ve found one in these beef sticks. Riverbend Ranch® Beef Sticks are crafted from premium, ranch-raised U.S. beef with no added sugar and 10g of protein to deliver the bold, natural flavor I want to fuel my day.

Riverbend Ranch Beef Sticks make the perfect protein-packed snack, whether I’m hitting the trails, tackling my busy schedule, or just needing a quick bite to keep hunger at bay. There are never ever any hormones or antibiotics in these sticks.

The nice thing is at $9.95 for six sticks or $1.65 each, they are more affordable than Chomps at Costco.

Are You “Under Muscled”?

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Muscle mass peaks in our 30s and then starts a long, slow decline. Muscle loss, also called Sarcopenia, affects more than 45% of older Americans, especially women.

The good news: No matter your age, you can take steps to maximize your strength. Resistance training is key, but equally important, is eating adequate amounts of protein. If we don’t eat enough protein, we’re missing half of the equation.

As we age, the goal is to consume protein from food at a faster rate than our body is breaking it down. When you add in resistance training, this will help maintain muscle mass. But how much protein should we consume?

The National Academy of Science recommend a minimum of 0.8 grams of protein per kilogram of body weight. That’s about 0.36 grams of protein multiplied by your weight in pounds. That means a person who weighs 150 pounds should consume at least 54 grams of protein a day.

But many experts say more is optimal. As we age, protein needs to increase—and if you are exercising a lot—which is the way to build new muscle — you may benefit from even more. Some sports medicine experts recommend 115 grams of protein for a 150 pound person.

Are You A Diet Soda Drinker?

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Many people justify drinking diet soda because the sugar has been removed, thinking it’s a healthier option.

According to the Centers for Disease Control and Prevention, about 20% of Americans drink diet soda on a regular basis.

But did you know that it is still considered an ULTRA PROCESSED FOOD? It’s because of the manufacturing process and ingredients like additives and artificial sweeteners.

So what? Well, research links ultra-processed foods to an acceleration in biological again and a 10% increase in mortality risk. In fact, one study reported a link between ultra processed food consumption and 32 negative health issues, including asthma, high blood pressure, colorectal cancer, pancreatic cancer, sleep disorders, anxiety and Crohn’s disease.

But get this: In another study, 90% of the women who switched to water reached remission for their Type II Diabetes. 

  1. Study participants were randomly grouped to either one group that continued to drink diet soda five times per week after their lunch, and another group that substituted their usual diet soda with water.
  2. During the study, participants were also provided with a six-month weight loss intervention, followed by a 12-month weight maintenance program.
  3. At the 18 month follow-up, researchers found that participants in the water group experienced a much larger average weight loss when compared to the diet soda group.

Additionally, 90% of study participants in the water group reached type 2 diabetes remission, compared to only 45% in the diet soda group.

Might be worth the switch!

Making Holidays Merry and Bright

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Day 3: Healthy Simply Fit Baking Mixes

I like a lot of protein in my house and I need quick, healthy meals—breakfast included.
I use this mix for pancakes and waffles. Think Kodiak Cakes, but better. Simply Fit baking mixes offer 15 grams of protein, are gluten free, sugar free and have become a family favorite. I even make them ahead and freeze them for an even quicker breakfast when I’m in a hurry. I warm up the frozen Pancakes for one minute in the microwave and I pop the waffles in the toaster add a little butter and /or syrup and a healthy breakfast is ready to get me through my holiday errands,

By the way, Simply Fit also makes Muffin mixes and Double Chocolate Brownie mix too.
$17.99 for 23.5 ounce bag.

Does Diet Impact Hair Loss?

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Absolutely.

Certain dietary habits can worsen hair loss:

  • Sugar
  • Alcohol 
  • Zinc and Biotin (B7) Deficiencies
  • Insufficient Protein (This is common among women)

Also having Covid or the Flu can cause temporary hair loss. But there are foods and nutrients you can consume to hair promote hair growth.

  • Quercetin: promotes blood flow in the scalp
  • Vitamin D: 5 studies found higher levels protective against hair loss. 2000 IU’s/daily minimum
  • Iron: supplementation improved growth in women; absorption is best when paired with vitamin C; dietary sources include spinach, lentils, and almonds. 
  • Cruciferous vegetables: (e.g. broccoli, cauliflower, kale, sprouts, etc) have antioxidant and anti-inflammatory phytochemicals, especially sulforaphane. 
  • Soy: Especially edamame and tofu

Remember, women lose 50 – 100 strands of hair per day which is part of the natural growth cycle.

A change in Mindset

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I used to think the products I grabbed off store shelves were safe—because why wouldn’t they be?
But once I started digging into the ingredients, I realized I was bringing harmful chemicals into my home without even knowing it.
The good news? Switching to safer, better-quality products was as simple as changing where I shop.

Then: I used to grab whatever dishwasher detergent was at the store—until I learned many contain chemicals that stick to our dishes.
Now: I use an enzyme-powered formula that cleans without the harsh residues.

Then: I used to think All-Purpose cleaners were all the same—until I saw how many contained hormone disruptors and asthma-triggering chemicals..
Now: I use a botanically-powered disinfectant that’s safe enough for food surfaces.

Then: I used to buy big-name magnesium supplements—until I learned most don’t absorb well.
Now: I use a bioavailable formula with patented technology that actually benefits my body.

Then: I used to grab drugstore mouthwash—until I realized it was full of alcohol, fluoride, and artificial dyes.
Now: I use a cleaner alternative with essential oils that does the job without the junk.

Then: I used to overpay for essential oils..
Now: I get a powerful, high-quality blend for nearly half the price

I could keep going, but you get the idea. Every time I swap, I save money, get a better product, and feel good knowing I’m using safer options.

This 40-year-old, debt-free, privately owned store has completely changed the way I shop. Fast shipping, better ingredients, and no middlemen driving up prices. All this for ONLY $19 𝒇𝒐𝒓 𝒕𝒉𝒆 𝒆𝒏𝒕𝒊𝒓𝒆 𝒀𝑬𝑨𝑹!—which includes 30-50% off the everyday essentials you’re already buying, $100 𝒊𝒏 𝒍𝒐𝒚𝒂𝒍𝒕𝒚 𝒅𝒐𝒍𝒍𝒂𝒓𝒔 to start, unbeatable customer service, and a 𝒇𝒖𝒍𝒍 𝒎𝒐𝒏𝒆𝒚-𝒃𝒂𝒄𝒌 𝒈𝒖𝒂𝒓𝒂𝒏𝒕𝒆𝒆 on everything!
No risk, just peace of mind. I’ll never go back.

Want To Look Younger?

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Vitamin C, through food and supplements, can make a difference. 

A 2025 study published in the Journal of Investigative Dermatology reveals that vitamin C doesn’t just protect the skin as an antioxidant. It helps special enzymes in your body prompt certain genes to turn back on. In your skin, these are the genes that tell cells to grow, renew, and stay resilient. 

This was a 3D study mimicking human skin. What makes this study especially important is the delivery method: the vitamin C was administered in a way that mimicked systemic delivery, like what happens when you consume vitamin C through food or supplements, not topical creams. That means what you put IN your body is just as important (if not more) than what you put on your skin.

Even though Vitamin C can be absorbed, you can increase it’s bioavailability. Bioavailability refers to how well a nutrient is absorbed and used by your body. Even if you consume a vitamin-rich food, it won’t make much of a difference if it doesn’t get absorbed efficiently. 

With vitamin C, absorption can vary depending on how you consume it…..and what you consume it with. The Journal of Nutrition published that when Vitamin C is combined with polyphenols and flavonoids, intestinal absorption is improved.

Here are some food pairings that optimize vitamin C bioavailability:

  • Citrus fruits + green tea: Green tea polyphenols help stabilize Vitamin C and enhance its absorption.
  • Bell peppers + olive oil: Healthy fats in olive oil may help improve the absorption of vitamin C.
  • Broccoli + onions: Onions contain Quercetin, a flavonoid that supports Vitamin C stability and function.
  • Strawberries + dark chocolate: Cocoa flavonoids offer antioxidant synergy with vitamin C and may support its stability in the digestive tract.

So if you are motivated to look younger, consider the pairings and consider your Vitamin C Supplements.