mug_cake-resized-600.jpgCHOCOLATE  CAKE  for ONE

1  coffee mug

1  egg

2 Tbs.  flour

2 Tbs.  sugar

2 Tbs.  cocoa powder

1 Tbs.  milk

1 Tbs. oil

Chocolate chips (optional)

Spray inside of mug with Pam.  (optional)  Mix everything together in the mug, except the chocolate chips.  Then mix in the chips, if using.  Place in microwave for about 2 minutes.    When done, it’s ready to eat!

chocolate-bundt-cake2Chocolate Bundt Cake

1 package (18-1/4 ounces) yellow cake mix
1 package (3.4 ounces) instant vanilla pudding mix
1 cup sour cream
3 eggs
½ cup vegetable oil
½ cup water
l package (4 ounces) German sweet chocolate, grated
1 cup semisweet chocolate chips
½ cup chopped pecans, optional
½ cup chocolate frosting, melted

In a mixing bowl, combine cake and pudding mixes, sour cream, eggs, oil and water. Beat on low speed for 2 minutes. Fold in the grated chocolate, chocolate chips and pecans. Transfer…

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The Total Self: Carbs for Weight Loss


NOTE: This article (and this site) is not a substitute for sound medical advice. Please consult your primary care provider in regards to diet and exercise.

With the advent of popular diets dating back to the late 19th and early 20th centuries, people have developed a love-hate relationship with carbs. With recent 21st century diets, namely the immensely popular Keto diet, carbs have become supposedly anathema to the average fitness enthusiast everywhere. This article focuses on the 10 best carbs for weight loss.

1) Barley. One of the original “superfoods”, this ancient grain can keep you fuller longer, preventing overeating and regulating metabolism.
2) Whole Grain Breads. This pick does somewhat fly in the face of “conventional diet wisdom”. A recent Penn State study revealed that people who had whole grain products in low-calorie diets (12 weeks) lost a significant amount more belly fat than those who ate processed/enriched breads.
3) Chickpeas. This dynamic member of the legume family called “pulses” are a godsend for those seeking a way not to overeat.
4) Pears. This fruit is not only tasty, fibrous and filling, but it is also a natural stimulant. Studies have proven that adults who eat 30 grams of fiber daily (the average medium pear has 6 grams of fiber) lost on average 5 lbs a year.
5) Quinoa. This popular ancient grain has nearly twice as much fiber as its peers (i.e. wheat). Quinoa is a “complete protein”- you get the amino acids like you would in a steak without the saturated fats.
6) Black beans (frijoles). Packed with soluble fiber, these tasty beans help cut the visceral fat around the heart and waist. This reduces the risk of cancer, diabetes and heart disease.
7) Sweet Potatoes. Packed with 27 grams of carbs, this tasty vegetable increases the levels of the important hormone adiponectin. Adiponectin lowers blood sugars and helps stabilize metabolism. Plus sweet potatoes are fat free and has fewer calories and sodium than white potatoes.
8) Oatmeal. This celebrated staple of many meal plans has been around forever, having its origins dating back to the Mediterranean Basin (ca. 1250 B.C.). Just don’t eat it with artificial sweeteners and fillers. Use natural sweeteners like coconut sugar, almond butter, cinnamon and/or cane sugar.
9) Teff. Termed “The New Quinoa”, teff is bringing Vitamin C, iron and protein. It also is packing calcium in the mix, with one cup (cooked) having as much calcium as one-half cup of spinach.
10) Kamut. This ancient grain has a lower fat content than oatmeal. It’s high in B6 (enhancing metabolism) and also contains the entire RDA of selenium along with a dose of Vitamin E for good measure- both proven and trusted antioxidants.

These (10) carbs are fantastic. Whatever your nutrition goals are, you cannot go wrong with any combination of these. Please read/view the related articles/videos below for more information. As I always say, knowledge is a crucial element. Without knowledge, you could not tell the good from the bad.


Is there really such a thing as bad food?

all credit goes to letlerfit


In a world where so many people think healthy means protein and veggies only because carbs (including fruit) are bad for you, I decided to dedicate this post for everyone who suffers from labeling foods as good or bad and those who follow restrictive diets.

Did you know that eating a diet that only consists of protein and vegetables can lead to health issues in a different, yet equally dangerous way as a diet consisting of processed foods, salt, and sugar?  Crazy, right?

For this post I wanted to tackle some of the foods most labeled as bad:

  1. Foods high in sodium always get labeled as bad because high salt intake has been linked to high blood pressure, heart attack, and stroke.  But did you know if you eat a few foods a week high in salt and the rest of your diet has adequate salt intake and you stay…

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