Tag Archives: The Fast Metabolism Diet

FMD Food Journal Motivation

I am hoping to do the FMD method of eating again.  As I get older, I realize I need more motivation to take charge and get my weight to a healthy level.   I recently shared a post about my efforts to improve my health called Improving My Health One Day At A Time.  FMD is a proven method of eating that still falls in line with the principals I shared that were important to me.

However, I haven’t used FMD for a couple of years.   It has been on my mind to start again.  It is a wonderful way of eating and rotating the main sources of energy: carbs, proteins, and fats during the week for a total of 4 weeks or 30 days.  However, I struggled the last time I did the program.  I had challenged myself to do 90 Days, but I was going through some health challenges that I couldn’t figure out, I struggled to eat as planned 5 times a day, afford the amount of protein, and I desired my favorite comfort “foods” which are sweet creamy coffee, honey, and dairy.

I first used FMD in 2013 and had lost 18 lbs in 30 days on it.  I saw several improvements in my health from the nutrition program and fuel source rotation.  Besides the rotation of fuels (carbs, proteins, and fats) each week, there are a few foods (corn, wheat, white potatoes, sugar, honey, dairy, and coffee are the main ones) that are completely eliminated for 30 days to help give the thyroid and adrenal glands a rest, remove candida overgrowth, and rev up the thyroid which increases the metabolism.  Hence the acronym FMD stands for Fast Metabolism Diet.

At one point while trying to figure out what was going on with my health, and desiring more sweets and comfort foods, I tried a different meal program called THM that is similar to FMD, but it includes cycles through the carbs and fats more often as long as they are spaced at least 3 hours apart.  THM also includes more food varieties including lots of deserts, comfort foods, and ice cream, and only eliminates sugar, wheat (unless it is sprouted first), and white potatoes, but still includes lots of dairy (cheese, butter, yogurt, etc) and creamy coffee.  It really is a terrific program and I was able to loose some weight (at about 1/2 the rate of FMD but more satisfying) but my my health issues, hives, continued and I suspected I was also allergic or intolerant of the main sweeter used in that diet called Stevia and a Stevia Erithrytal Blend.  I also tried the Low Carb plan that so many folks have been able to loose lots of weight on and is similar to Phase 2 of FMD for a little bit that keeps carb intake below 20g a day, and again it brought my weight down a few more pounds.  But on Low Carb (LC) it was really hard to go with only 20 carbs per day, all week, with no treats, and my allergy to something I was eating continued.  So I gave up trying the different diets / meal plans for a while.

FMD focuses on eating 5 times a day, with a focus on protein.  It divides a week into 3 Phases alternating pairing proteins with the other fuels of fats and carbs.  It is generally considered a 4 week plan to help you rev up your metabolism but can be a forever plan if you desire.  I’ve listed out what is in each Phase below under the heading “Meal Plan For 1 Week”.

Below is also a food journal entry I made last time I followed FMD in 2015, and I thought I would share it online today to help motivate myself (and anyone else who might need a little push) to get started again and make health a priority.   Sometimes just putting something in front of your view is enough motivation to move forward.   I used to record my foods, supplements, and how I felt about the day in my food journal.  Sometimes I also noted how much water or exercise I had.  I should have been more diligent to record more details at that time because it helped me succeed back in 2013.  As you can see from the meals I ate, if I repeat a meal plan like this, I will need to make adjustments for the elimination of eggs when I make the new meal plan.  You can see more food journal entries and goals from that season of my life the post meal planning strategy and my 15 Goals for 2015. You can see lots of food photos of what I am ate on my Instagram account if you are interested.

When I journaled this particular week back in 2015, I had joined an online challenge group for FMD and was really excited about it.  However, I failed at getting through the full 90 day challenge (three sets of 30 days).  30 days is the normal length of the program, and I struggled to make it an ongoing lifestyle vs. just a 30 day or 90 day plan.

The main problem I was having doing FMD (and THM and LC too) at the time was an allergy to eggs that I didn’t realize I had developed.  You can use several different sources of proteins on FMD, but sometimes you need a protein with a fat such as whole eggs, and sometimes just a lean protein such as egg whites.  I was relying on eggs for protein as they are inexpensive and I had my own flock of chickens that gave us fresh eggs daily.  However, without realizing the cause of my health issue, I believe I made it worse. I was having hives on my hands and fingers that worsened every time I put them in water.  Doing dishes literally made them crack and bleed as well as itch like crazy.  It took me a long time to solve the riddle of what was happening.  After a couple of years of trying to figure it out, and having given up following any specific diet plans, the last thing I eliminated from my meals was eggs and that finally stopped the hives.

I would have never guessed that could happen to me.  I loved eggs.  I loved having my chickens.  The irony of being back on the homestead, with my beautiful chickens producing wonderful eggs, and I couldn’t have them.  It truly was bitter sweet.  I suspect the egg allergy is related to a flu shot I received while pregnant.  I learned through doing research into various medical studies that people can develop allergies to proteins that have been injected into the blood stream.  When the blood comes in contact with a foreign protein in the blood stream, the body creates antibodies to attack those proteins and increases the histamine and inflammation response.  So every time I ate eggs, my histamine went into overdrive.

It has been a huge adjustment in my life to cut eggs out of my diet for the past year and a half.  I wasn’t sure I could ever do FMD or any meal program again as I didn’t know how to substitute the eggs and not violate the rules of when to eat proteins with fats and just egg white protein.  The main egg substitutes I found that actually work for use in baking are flax seeds (fat), or bean water (carbs) and neither of these meets the requirement on Phase 2 for lean protein only, and flax could only be used on Phase 3.  So right there I could not longer use boiled eggs on days for protein in my snacks and whole eggs for protein and fat, or any baking, or even using egg whites in tuna salad.  So I couldn’t quite figure out how to solve this dilemma.

Because I really want to do FMD again, and repeat the success I once had, I recently wrote to FMD and asked them what they would recommend. Their simple answer was to eliminate eggs and find some other source of allowed protein.  Simple solution.  I just need to accept my limitations with the diet and try again and use only recipes that don’t need eggs or if a substitute for eggs works during that phase without working against it, then go ahead and use the recipe and sub the eggs.  Frustrating to have to make these changes, but doable if I put my mind to it.

One other thing about FMD is to include some exercises.  During phase 1 it is cardio focus, Phase 2 is weight resistance focus, and Phase 3 is a stretching focus.  Once again, I felt like I had a roadblock to using this part of the program.  I have a foot injury and haven’t been able to walk long on my foot.  It has made getting any amount of exercise that involves walking difficult.  When I did the program before, I was able to take lots of walks, and also went to YMCA.  But that is not an option now.  I think combining the low impact program called Ttapp for regular exercise will meet this need.

Meal Plan for 1 Week:

Here is one of my journal entries on FMD from 2015.

Phase 1  (Monday & Tuesday)












Phase 2  (Wednesday & Thursday)











Phase 3  (Friday & Saturday & Sunday)












Phase 1 Day 1 (FMD)

B- Rainbow Turkey Chili
S- Clementine
L- Tuna and Green Apple Salad, Sweet Potato
S- 1/2 Serving Strawberry GGMS (2 strawberries, 1/2 lemon juiced, 1/2 lime juiced, 1 Tbls Braggs Raw Apple Cider Vinegar, 1/2 tsp ginger, 2 cups water, stevia to taste)
D- Red Onion Spinach Sage Burger with Tomato Romane Lettuce on 1 slice of Sprouted Bread, cucumbers, radishes
S- 1/2 Serving Strawberry GGMS (2 strawberries, 1/2 lemon juiced, 1/2 lime juiced, 1 Tbls Braggs Raw Apple Cider Vinegar, 1/2 tsp ginger, 2 cups water, stevia to taste)

Supplements: 2 tablets Kelp, 3 tablets Spirulina, 2000mg Vitamin C, and 500 mg Vit D

I was so hungry at breakfast, I decided to eat the chili for breakfast that I had planned to serve for lunch, and then I had to make something else at lunch. I know it wasn’t exactly correct to eat for my breakfast that was supposed to be a grain, protein, veggie and fruit. It was legumes instead of grains. But it was so delicious and nutritious!

I put the recipes and everything I ate into My Fitness Pal to help me keep track of my progress. I love this app. It calculates so many great things for me and lets me know if I am under or over my goals.

Also I know I am not going to bed early enough, and I am also not drinking enough water so these are things I need to change this week.

Here are pictures of my main meals today, but not the snacks.  Recipes coming soon!

Rainbow Turkey Chili


Tuna and Green Apple Salad seved with a sweet potato.


Red Onion, Spinach, and Sage Turkey Burger
Served with lettuce and tomato on sprouted Ezekiel bread, and a side of cucumbers and radishes.


Phase 1 Day 2 (FMD)

Repeat meals from Monday

Phase 2 Day 1 (FMD)

B- Mini Frittatas, cucumbers, and bell peppers
S- 0
L- Grilled Chicken and Turkey Bacon on Salad.
S- Lemon Lime GGMS (lemon and lime juice, water, raw vinegar, ginger, on plan sweetner to taste) basically a fancy lemonade.
D- Sirloin Steak and Egg White on Salad
S- Off plan: Tiny bite of son’s 10th birthday cake and ice cream.

Supplements: Spirulina, Kelp, Vit. C, Vit. D

Good day. I drank 64 ounces of liquid plus the GGMS.
Still need to increase it more, but I am pleased with the progress.
I did have a bite off of son’s cake and icecream that was not on plan,
but it was important to him that I share a bite, so I am just going to trust
that it will not throw off my progress. He wanted me to eat a bite with him, but I did not have a plate or bowl, I just took a bite with my finger and then took a bite of his icecream from the scooping tool. He was satisfied with that. First thing this moring, I created a Phase 2 Mini Frittata recipe that I was happy with too and have extras in the fridge for tomorrow. But I ended up eating breakfast later than I should have and didn’t feel up to eating a snack before lunch. I had so many veggies in my meals today that I could not get down snacks in between the meals. My stomach is so full, even now at bed time.

Phase 2 Day 2 (FMD)

B- 2-Mini Frittatas, cucumbers,
S- 1-Mini Frittatas
L- Stuffed Mushrooms (from the FMD book)
S- Lemon Lime GGMS (lemon and lime juice, water, raw vinegar, ginger, on plan sweetner to taste) basically a fancy lemonade.
D- Groundbeef with veggies
S- O

Supplements: Vit. C,

I felt very tired today.  This always seems to happen to me when I eat meals on Phase 2 which are low-carb and low-fat on the same day.  I find Phase 2 the hardest of the three Phases.   I had hoped to create a great breakfast and make homemade chicken sausage, but I was too tired. I did not want to cook. So I just ate leftover frittatas from yesterday, and I was really glad to have them on hand or I may have skipped eating altogether.

I did make one easy recipe called stuffed mushrooms, that I had prepped the day before so the only thing I had to do was remove it from the fridge and bake it. I was so glad I did because the flavors are so wonderful.

I drank 80 ounces of liquids, a lot better than I have been drinking for a long time.  Still need to increase more fluid, but I am pleased with the progress.

Here are a few pictures of my food today.

Mini fritatas


Stuffed Mushrooms


Lemon Lime GGMS


Phase 3 Day 1 (FMD)

B- Chicken sausage patty, eggs, zucchini and mushroom saute, sprouted toast, blueberries
S- 0
L- Coconut Chicken Curry (from the FMD book)
S- Greek Chicken Garden Meatball
D- Grilled Chicken Breast on sprouted bread with bacon, lettuce, and tomato
S- GGMS (sugarfree lemonade with ginger and raw vinegar)

Supplements: Vit. D, Vit. C, Kelp, Spirulina, Redwine Extract, Bilbery Extract, Coconut Oil, Accidophilis, Enzyme blend.

So excited today to get back to fats, fruits, and sprouted BREAD!
I ate breakfast late and skipped the morning snack and went right into lunch. Somtimes it is hard for me to work in a morning snack in the winter if I ate a big breakfast.  I am just not hungry inbetween breakfast and lunch.
I drank 48 ounces of liquids, and I need to do better.

Here are a few pictures of my food today.

Chicken Sausage, Overeasy Eggs, Sprouted Toast, Zucchini Mushroom Saute, Blueberries


Coconut Chicken Curry


Greek Chicken Garden Meatballs


Grilled Chicken & Sprouted Bread Sandwhich

IMG_4366 - Copy

Phase 3 Day 2 (FMD)

B- Berry Green Smoothie, egg salad, turkey bacon, sprouted toast, romaine lettuce, cucumber, celery, carrots
S- 0
L- Pizza on sprouted tortilla (beef, mushrooms, pepper, onions, pepperoni)
S- Bulletproof Coffee (black coffee, butter, coconut oil, truvia, vanilla) This is my cheat food today and is not FMD approved)
S- 1/4 cup roasted cashews, Lemon Lime GGMS

Supplements: Vit. D, Vit. C, Kelp, Spirulina, Red Wine / Grape Extract, Bilbery Extract, Coconut Oil, Accidophilis, Enzyme blend. Missing all this week was my calcium supplement and liquid herbal iron supplement. I should have taken them, even though I don’t like the taste. I want to add in cod liver oil during phase 3, but I forgot to do it. I normally would take CLO every few days or so, but since I am on this plan I would like to be sure and include it during Phase 3 when fats are encouraged.

Phase 3 Day 3 (FMD)

Repeated leftover meals from Saturday.


Phase 3 is my favorite phase.  I love the comforting feeling of healthy fats, nuts, seeds, fruits, and sprouted BREAD!  I Love Phase 3!

Please share.

Black Bean Taco Salad

Black Bean Taco Salad is an easy quick meal to prepare and has been one of my favorites over the years.  It comes together so fast with fresh flavors and fun textures and is really a treat in the mouth and satisfying to the tummy.

I enjoy this taco salad for lunch or dinner.  It is super delicious and nutritious.  Some suggestions for different diet variations: If you are following a certain diet like Trim Healthy Mama, then you can serve this dish with blue corn chips or homemade baked Joseph’s pita / tortilla crisps / chips.  If you are following a diet like The Fast Metabolism Diet then leave out the chips and instead serve this salad with sliced veggies like cucumbers, jicama, or large wedges of peppers, etc. If you are following a Low Carb Diet, leave out the black beans and chips and serve with low starch veggie slices or just on romaine lettuce. If you are on a Nourishing Foods or Eat Fat Loose Fat plan, add in a spoonfull of geletain powder and a spoonful of coconut oil to your pan while it cooks and serve with full fat sourcream and fermented Pico de Gallo and serve with sprouted corn chips. All of these methods are delicious variations you will not be dissappointed with.

This meal comes together fast and takes less than ten minutes to throw together if you keep a batch of Pico de Gallo in the fridge or freezer and canned beans on hand for quick meals.  If not, then it will take you about another five minutes to chop those veggies and throw in the pot.  If cooking beans from scratch, you will need to plan ahead and soak them overnight and plan to cook for an hour on the stove the next day before using in this recipe as dried beans should always be soaked for at least seven hours and drained before cooking to neutralize the phytic acids.  This truly is a fast food meal.  I like to make a batch of Pico de Gallo ahead and keep it in the fridge and some in quick meal packs in the freezer for fast meals when I don’t feel much like cooking or making a big mess in the kitchen.

The best part of all in making this meal is that my kids enjoy it and they don’t complain about eating it, and that makes the effort of putting this nutritious meal together for them so worth it!

Black Bean Taco Salad



Black Bean Taco Salad

1 cup Pico de Gallo (fresh or frozen). Check out my Pico de Gallo recipe at the bottom of this post.
1 can black beans drained and rinsed.
2 tsp chili powder
1 tsp cumin
1 tsp garlic powder or a fresh clove of garlic minced
1/2 tsp sea salt
1/4 tsp black pepper
1 cup shredded romaine lettuce
1/4 cup shredded cheese

Optional (for crunch) serve with:
1 cup tortilla chips or 1 cup sliced raw veggies

In a pan heat the Pico de Gallo on medium heat until the onions are tender, add in beans, garlic and spices till heated through and no moisture from the veggies remains. Scoop the taco filling onto plate and serve with lettuce, cheese, and tortilla chips. Add sour cream or guacamole if desired.

Nutrition Data: Calories 415; Protein 25 g; Fat 11 g; Fiber 20 g; Carbs 58 g; Sugars 8 g; Vit A 6105 IU; Vit C 42.2 mg; Vit K 66.7 mcg; Calcium 303 mg; Iron 5.4 mg; Thiamine .6 mg; Folate 610 mcg; Magnesium 159 mg; and so much more. This meal is packed with vitamins, minerals, and antioxidents and is very nutrient dense. Data figured for the taco salad filling, plus lettuce and cheese, but without the optional chips or raw veggies.

This basic meal is very versatile. You can serve the taco filling in crunchy taco shells, on tostada shells, or inside soft tortillas too. It works for tacos, burritos, and enchiladas if you just change up the sauce or shell you are working with. I also love to add in already cooked rice for a delicious meal of rice and beans or to also fill a variety of shells. The kids love to add the taco filling, rice, cheese, and crunchy corn chips inside a soft tortilla shell for their own homemade version of FRITO BURRITOS from Taco Bell. If you want to use the taco filling as a dip, then just blend it in the blender until desired smoothness or chunckiness and serve with veggies or tortilla chips or spread on the inside of bread or tortillas for variety to sandwiches. Also for a creamy mexican soup, after blending the taco filling, this it with water or milk (real milk, almond milk, coconut milk, cashew milk, etc) and reheat the soup on top of stove, then garnish the soup bowl with sour cream, or more Pico de Gallo when serving if desired. This basic recipe is very versatile and you can get a lot of different meals from it.

Homemade Pico de Gallo

1 medium chopped onion (red or white)
2 medium chopped tomatoes with seeds removed
1 small chopped jalapeno with seeds removed
1/4 cup chopped fresh cilantro or 2 Tbsp dried cilantro
1 Tbsp fresh squeezed lime or lemon juice
1/2 tsp sea salt

Toss everything together and store in fridge or freezer and use for adding to meals (tacos, burritos, eggs, soups, etc.) or as a garnish. Pico de Gallo is basically a fresh salad made from uncooked salsa. It is traditional in Mexican cooking, comes together quick and easy and makes meals POP with flavor and texture. I highly recommend keeping batches of this awesome food in the fridge and freezer for various uses. I love to make quick breakfasts by adding a few tablespoons of Pico de Gallo in a skillet, sauteing with chopped spinach and then piling all of that inside a delicious omelet. The best omelets ever!!! If desired, you can also ferment Pico de Gallo in a glass canning jar for one to three days on the counter, and then for another week or so in the fridge before using just by adding in 2 Tbsp of liquid whey when preparing a fresh batch. It will turn out similar to Kimchi (Kimchi is a raw fermented Asian spicy salad) but without the cabbage and red chili peppers. It is amazing what you can do with ferments. The Lactobacillus in the liquid whey helps safely ferment the veggies and activates lots of enzymes and good bacteria that are beneficial to the digestive and immune systems. Whether you eat it fresh, cooked, or fermented, Pico de Gallo is YUMMY!!!

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Homemade Pico de Gallo

If you have ever eaten Mexican or Hispanic food at an authentic Mexican restraunt, then you have probably enjoyed Pico de Gallo served either on top or on the side of your meal. It is traditional in Mexican cooking, and it comes together quick and easy and makes meals POP with fresh flavor and texture. Pico de Gallo is usually served raw and is the opposite of a cooked salsa. It is basically a fresh uncooked salsa so it is a salad. It is also sometimes called Salsa Fresco “fresh salsa” and also Salsa Bandera “salsa flag” because it’s colors are similar to the Mexican Flag. No matter what you call it, or how you serve it, it is delicious!


Homemade Pico de Gallo

1 medium chopped onion (red or white)
2 medium chopped tomatoes with seeds removed
1 small chopped jalapeno with seeds removed
1/4 cup chopped fresh cilantro or 2 Tbsp dried cilantro
1 Tbsp fresh squeezed lime or lemon juice
1/2 tsp sea salt

Toss everything together and store in fridge or freezer until ready to use.

Nutritional Data:

I have figured the nutritional data for 1 cup or about 1/2 of the recipe. This recipe makes about 2 cups of salad. Many times you might only use a tablespoon or two if using this salad as a garnish, or inside of a shell, so adjust the data per the amount you use:

Calories 55
Protein 2 g
Fat 0
Fiber 3 g
Carbs 13 g
Sugars 6 g
Calcium 34.4 mg
Iron .6 mg
Magnesium 22.8 mg
Vitamin K 17 mcg
Vitamin C 28.5 mg
Vitamin A 1224 IU

and much more vitamins, minerals, enzymes, and antioxidents.

How I use Pico de Gallo:

I highly recommend keeping batches of this awesome food fresh in the fridge and frozen in the freezer for various uses. It can be used on various diet programs too such as Trim Healthy Mama, The Fast Metabolism Diet, Paleo, Lowcarb, Eat Fat Loose Fat, Nourishing Foods, etc. You just can’t go wrong having a batch or two of this dish on hand.

I use Pico de Gallo for many different meals both as a raw topping and as a cooked base for chili, tacos, burritos, bean dips, breakfast omelets, breakfast egg scrambles, soups, stir fries, spanish rice, etc. and also as a fresh topping or garnish on other meals (steak, salad, cucumber salad, etc). I love to make quick breakfasts by adding a few tablespoons of Pico de Gallo in a skillet, sauteing with chopped spinach and then piling all of that inside a delicious omelet. The best omelets ever!!!

Here is a great idea that enhances the nutritional value too. If desired, you can ferment Pico de Gallo in a glass canning jar for one to three days on the kitchen counter, and then for another week or so in the fridge before using just by adding in 2 Tbsp of liquid whey to the recipe when preparing a fresh batch. It will turn out similar to the Asian fermented Kimchi (you can make Kimchi with this by adding chopped cabbage and red chili peppers). It is amazing what you can do with ferments. The Lactobacillus in the liquid whey will grow at room temperature in the jar and will help safely ferment the veggies and it activates lots of enzymes and good bacteria that are beneficial to the digestive and immune systems.

Whether you eat Pico de Gallo fresh, fermented, or cook it as a base in different dishes, it is YUMMY!!!

Please share.

90 Day “Healthy Choices” Low Carb Challenge

Are you tired of guessing if you are getting enough nutrients each day?  Are you tired of trying to figure out how to loose weight?  Are you tired of feeling like you are starving when you try to keep that New Years Resolution to go on a diet to loose weight?  I can tell you with certainty that I am tired of listening to false dietary advice from folks who really don’t know what they are doing, and tired of failing at getting fit and trim.  Instead of guessing, I want real answers.  I want to know the science of how it works, why it works, and how to repeat it with success.  Don’t try to sell me a pill, or some fancy weight loss program that costs hundreds of dollars!  I want the real change and it should be free because it should be about understanding some facts rather than buying products that may or may not work.

Next week I will be joining up with the 90 Day “Healthy Choices” Low Carb Challenge.  The upcoming challenge runs from July 16, 2014 through October 13th, 2014.

The goal of the challenge is to help you get healthy by making wise food choices, and eat around 20 NET Carbs a day.  The majority of your nutrients should come from healthy fats, healthy proteins, and low carb / high fiber vegetables and low carb / high fiber fruits.  The goal of a low carb meal plan is to maintain an over all low glycemic index, maintain ketosis, and help the body use fat as its main fuel instead of glucose.

All sugars in their various forms, and all starches, and even proteins are broken down into glucose in the body.  You might be asking “What is glucose?  What is glycemic, or low glycemic?”  Glucose is the form of sugar the body uses for fuel, and it breaks down all other sources of sugar into this chemical structure for use.  Glycemic ratio is a method of computing how fast foods are broken down into glucose.  It measures the impact breaking down carbs such as sugars and starches has on the blood stream.  The higher the glycemic load on the body, the higher the glucose in the bloodstream and the harder the liver and pancreas has to work to regulate blood sugar.  High glycemic load results in high blood sugar and eventually leads to diseases like Insulin Resistance, Metabolic Syndrome, Diabetes II, etc, and also feeds various fungus and cancers.  But a low carb lifestyle that maintains a low glycemic load on the body, and tends to support ultimate health and longevity.

I have always studied nutrition since my highschool days.  In college I spent countless hours studying dietary information.  I also allowed a dietary student to follow my food journals to help them and myself learn.  After college I became a medical social worker and observed first hand the impact of food and medications on mood and behavior as well as weight loss or gain and overall quality of life in my clients.  When I was in my late 20’s I learned about a better way of food preparation based on traditional diets of our ancestors instead of highly processed foods.  I joined the Weston A Price Foundation as a student and lover of learning and kept up with all the latest research about the health impact of various foods and how foods should be prepared to maximize their nutritional value.  Following the WAPF methods of food prep and eating traditional foods helped me overcome infertility and restored my reproductive health.  I finally had my first child at age 30 and now have a total of six living children and two in heaven.  During this time, I also opened a healthy foods store to sell natural traditional foods and supplements to my local community.  We eventually closed the store when I was 38 years old, to take a job opportunity for my husband in another state.  But I will never forget all the lives that were forever impacted for the better including my own.  I give all the glory to God, and I am so thankful for the opportunity to learn about real nutrient dense food.

Fast forward and I am now 44 years old.   With my last child born two years ago, I had an emergency C-section that seems to have caused some damage to my metabolism and immune system.  My body did not recover as fast as I had expected it to from the trauma of emergency surgery and the effects of anesthesia.  I also gained weight after the surgery and I could not seem to maintain my weight.  So last year I began a new journey of learning about the endocrine system (mainly the thyroid and adrenal glands) and how to heal.

Over the past year I have learned a lot about using carbs and fats as fuel for the body and how to separate them in various meal plans so the body only has to uses one fuel source provided instead of having to use one and store one when they are both provided at the same time.  Last spring I dug right in and learned about The Fast Metabolism Diet.  This book provided an introduction to manipulating meals and causing healing of the thyroid with nutrition.  FMD helped me loose 18lbs by eating 5 meals / snacks a day, starting within the first 30 minutes of waking.  They also encouraged mild exercise every other day and have a helpful Facebook group for support.  Then this past winter I dug in and read a huge book and learned about another method of food combining and fuel switching called Trim Healthy Mama.  I finally tried it out in February and by April I had lost 14lbs following this method.  I really liked THM because it allowed dairy (cream, cheese, butter, etc.) and because it is Christian based and it supports the whole person, not just menu planning, and there is tons of support through a forum and various online Facebook groups.

Both programs, FMD and THM control the kind of fuel being used by the body and give the body a rest between eating a different fuel source.  The FMD switches fuel sources every two to three days.  So it has two days of moderate carbs and protein, two days of no carbs (or very little) and  lean protein, and three days of moderate carbs, protein sources that contain higher fat, and healthy plant-based fats.  The THM switches fuel sources as often as every other meal.  Both programs space meals and snacks three hours apart and with both you eat about 5 times a day.  Both programs are seeing wonderful successes and I have learned a lot about how to meal plan and when to switch fuel sources.

I am wanting to take my nutritional goals a step further, as I am learning about auto immune reactions to foods, and I want to eliminate most legumes (eat only occasionally or not at all), and eliminate most grains (though I would still enjoy some soaked or sprouted gluten-free low carb grains), and bring the over all carb counts from plant foods down in the meals.  This is very exciting as I learn more about the body and how various foods and nutrients impact the body differently.

I have been creating some recipes, and doing meal planning before starting the challenge.  On my trial run, I tried to reach a goal of 20 or less net carbs (total carbs – fiber carbs = net carbs) on a few different days over the past few weeks to see if I could actually eat this way.  It is one thing to read about it.  It is a whole different thing to actually try to live it 24/7.  Most of the time, by the end of the day, my overall total carbs were between 35 to 90, and my net carbs (carb count after subtracting fiber) were usually between 19 carbs and 30 carbs with a few days over 40.  So I am feeling hopeful that with a few more tweaks, and learning how to actually keep up with keeping track of net carbs while still getting all the macro and micro nutrients, I will be able to do this.  It boils down to a learning curve and following through with a plan.

On this challenge, I plan to make lots of low carb meals and snacks, many from my own original creations with dietary knowledge I have gained from learning different methods.  I think my recipes will combine ideas from Trim Healthy Mama, Weston A Price Foundation, The Fast Metabolism Diet, Keto, Paleo, Glutenfree, and Sugarfree  variations.  I plan to track not only my carbs, but understand the various nutrients in the meals I eat and what nutrients are in excess and what nutrients are lacking and need increased for a more balanced nutritional approach.

I am personally at a point in my life where guessing about my health and nutrition is not a healthy option for me.  Don’t just tell me this or that is healthy.  I want to understand the macros and micros of what I am eating and know with confidence that I am doing the right thing for my body.  I have been tracking the nutrients on each recipe I create and also on the menu for the whole day.  The results have been eye-opening.  I can see what days I need more protein, or more thiamine, or B12 for example.  This mix of research and recipes should be a fun exploration, delicious I hope, and a very interesting learning journey as I track my changes over a 90 day period.

I hope you will check back for my progress updates.

If you would like to join the 90 Day Low Carb Challenge, check out the information over at Traveling Lowcarb and register with your email for updates and encouragement.  It’s free!

Be blessed!

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Mommy Metabolism Workshop

I was so excited when I was selected by Mommy Parties to host a product review for Random House of Haylie Pomroy’s newest book The Fast Metabolism Diet. Haylie Pomroy is a respected expert on metabolism, wholistic nutrition, and natural food science. She has helped thousands of people heal their bodies with healthy foods. She has four clinics across the country and is well known and respected in her field.

The Fast Metabolism Diet book

I was sent several copies of the book, coupons (Applegate Farms, Celestial Seasonings Teas, Artisana), a $20 Target gift card, and a MyTime Digital Crockpot to assist with The Fast Metabolism Diet “Make and Take” Mommy Party.

Iwas definitely interested to host this review party and learn what Haylie Pomroy had to say in her book about healing my body. I put my thinking cap on . . . and my kids and I talked about how we could bless our local community with all this great stuff that came for this review. . . and from there we set up a Mommy Metabolism Workshop with local moms to talk about our metabolism, learn about foods that help rev up a slow metabolism, and heal the body’s glands and organs.

The Set Up:

I received a copy of the book to review, and 10 copies to give away to local moms and spread the word about this wonderful book. If you know me, you know I take every opportunity to love on families and build them up every chance I get. Mom’s are always the last to have their own needs met. This book review was the perfect opportunity to pamper local moms, and build them up in their quest to be healthy while providing for the needs of their families.

I sent out an invitation on the local mommy loops I am apart of for moms to join me. About 500 moms/families in our local area (Hendersonville, NC / Asheville, NC / and Greenville, SC) received the email detailing the book and diet highlights, and details about the workshop. I was able to accept 10 mom’s for the workshop and asked them to RSVP. I wish I had 100 books to give away for the workshop and could have invited 100 moms to come, but I only had 10 of these wonderful books.

The only expense the moms had in attending the workshop was to bring a recipe from the book. After they secured their seat, I sent them the recipe from the book. We doubled the recipes so there was enough to eat at the workshop, and extra for moms to take servings of each dish home with them to freeze and use to kick off the first week of their new diet from the book. Each mom brought containers, and I provided extra zip lock bags so moms could take home some of everything. The workshop was kind of like a cookie swap, but it was a “metabolism diet” swap! HOORAY!!!

My kids and I went shopping for decorations, tableware and supplies, and ingredients for three of the recipes (pepperocini pork roast, watermelon smoothie, and stevia sweetened lemonade), several bags of ice, and two cases of bottled waters. I also bought several fresh fruits and vegetables, nut butters, coconut water, and coconut milk to use in my table display and talk on nutrition. My daughter had a great idea to go with a Pink Flamingo theme. She loves Pink Flamingos! We found pink flamingo cups, plates, napkins, pink silverware, yellow table cloths, and fun decorations that all coordinated beautifully and it was a hit! We set out fresh flowers too. Our color scheme was pink, yellow, blue, and silver.


I also found cute bags to hold each mom’s The Fast Metabolism Diet book, 4 tea bag samples of Celestial Seasonings Peppermint Tea, coupons for $$ off Applegate Farms organic meats, a button pin from Applegate Farms, several recipe cards, a “Pink Flamingo” silly ball (good for squeezing out “mommy stress”!), and a feathery “Pink Flamingo” ink pen for keeping a food journal or taking notes in their books.


We had lots of interests to fill our spots for the workshop, and then a few last minute cancelations, and ended up with 6 moms and 20 kids at the workshop. Even though we did not fill all ten spots, I still thought this was a great turnout. I have also had several emails from moms wanting to know more. Plus during the workshop, two more moms who were not “officially” at the workshop, sat at nearby tables and listened in. Then after the workshop they came forward to talk with me one on one about all they had seen and heard us talk about. They were very excited to learn more. So the exposure of information for moms on this just seemed to keep expanding and growing.
We set up the workshop at the local park picnic shelter. Mom’s could bring all their kids and let them play on the playground while we had our meeting, so it was a win win for mom’s and they did not have to find child care. Some of the teens sat in and listened to the workshop too. We could easily monitor the children on the playground from our vantage point, yet they could play and we could talk. Oh, thank God for parks and playgrounds!

The Workshop:

Our discussion centered around nutrition, the three phases of The Fast Metabolism Diet, physical activities in our weekly routine, and we had a personal sharing time. Each mom shared her personal testimony about why she was struggling with her health, her metabolism, or weight issues. Each mom was welcome to take a walk around the paved path at the park, hulla hoop, or join the kids for a game of kickball after the workshop too. Every mom had a precious story to tell during our sharing time and I was truly blessed by their experiences.
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I need this information as much as anyone. My own metabolism has slowed to a snail’s pace and I have gained a lot of weight over the past few years. It seems that no matter how hard I try, or how active I am, nothing changes. I seldom share pictures of myself because I am so discouraged about my weight. I have been looking for answers, keeping a food and activity journal, posting progress stories in Walk and Talk Wednesday posts, and more. But I actually have seen very little progress in in changing my metabolism and very little weight loss. I am going to implement the strategy in this book and do this diet for 28 days. The science makes sense to me and I believe this will jump start my metabolism. This workshop was such a refreshing time of learning and sharing. I truly enjoyed researching this book and hosting this workshop. Be sure to read my review of the book and my 28 day experience when I get it posted.

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A few highlights from our discussion about the book:
D. I. E. T. stands for Did I Eat Today? This is a big deal. How many times does mom skip eating during the week? Though I am over weight, I miss a lot of meals. I am so busy with my kids, that I often neglect myself. When we don’t eat, our body slows down the metabolism and stores more food as future fuel in the form of fat. Not eating doesn’t help us loose weight, it sets us up for becoming over weight.

Eat within 30 minutes of waking up in the morning.
Eat every 3 to 4 hours (Breakfast, Snack, Lunch, Snack, Supper, then rest).

Science principles behind the diet:

3 Phases of the diet involve both eating and exercise and are divided up during the 7 days of the week and repeated for four weeks for a total of 28 days. Why 28 days? Because the natural rhythm of the body is on a 28 day cycle. You can adjust the days so that your “day 1 of phase 1” begins on a different day of the week if desired. Well rounded food choices (diet) come from approved foods for each phase listed in the Master Food Guide in the book.

Phase 1 UNWIND is on Monday and Tuesday
Well rounded diet with focus on carbs.
Cardio activity for 30 minutes on day 1, then rest on day 2.
Goal is to unwind from stress and calm the adrenal glands.

Phase 2 UNLOCK is on Wednesday and Thursday
Well rounded diet with focus on lean protein.
Strength activity on day 3, then rest on day 4.
Goal is to unlock stored fats and build muscle.

Phase 3 UNLEASH is on Friday, Saturday, and Sunday
Well rounded diet with focus on healthy fats.
Stretching activity on day 5. Rest on days 6 and 7.
Goal is to unleash the burning of stored fats for fuel, balancing
hormones, and strengthening the heart.

Haylie’s Rules:
These are recommendations (10 do’s and 10 don’ts) for success that the author suggests to make the diet successful for each person.
All of the mom’s were eager to learn, and had lots of questions. They brought the foods they had prepared and set them up on the tables and plugged in their crockpots to keep the hot foods hot while we had our discussion about the book. They sat at picnic tables and relaxed and took it all in. They were so much fun to talk to. The workshop was very interactive with these lively moms. It was fun to do this workshop with them.

Taking home their FMD books

Each mom took home a a book and goodie bag. The book is a hands on resource to help them be successful in reaching their personal goals.

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To help mom’s see how easy and delicious the diet from the book is, we made four recipes for lunch / supper, three recipes for snacks, and two beverage recipes for our workshop, plus we had all the ice cold water we could drink. I did not include any breakfast recipes, but I would have enjoyed doing these too.


All of the recipes in the book are delicious. The book contains 50 recipes, and a huge Master Food Guide to use to create your own recipes from. The book also has a sample eating schedules to show you a great way to plan your eating times through out the day for several body types. There is also several sample menu plans for each phase. Each of the 50 recipes in the book can be divided into 4, and some into 6, portions or servings. So you can make them one week, eat a serving and freeze the additional portions. Now you have ready made meals in the freezer (and snacks in the fridge) to use through out the 28 days of the program.

Phase 1

Turkey Chili, page 187
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Fruit Snacks Tray from Phase 1
Blueberries, Cantaloupe, Oranges, Mangos, Strawberries, Cherries (or watermelon), Blackberries (planned, but due to a cancelation this tray was absent. I didn’t have time to prepare another one but I wish I had so moms could see and taste delicious fruits used in the diet). There are many more options and we just chose a few to show the variety.

Vegetable Snacks Tray from Phase 1
Bell Peppers, Broccoli, Carrots, Celery, Tomatoes, Jicama. There are many more options we just chose a few to show some of the variety. We served samples of cashew butter with celery and jicama as a snack option too.

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Watermelon Smoothie, page 194
We made this drink during the workshop. I brought a blender, frozen watermelon chunks, stevia, ice, and peppermint tea (the recipe recommended mint extract, but I did not have this). It was a cool minty icy sweet PINK sensation in the mouth! Many moms said they really enjoyed this smoothie. If left to sit a bit, and the frothy pink ice melts, this turns this drink into a beautiful purple color.

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Phase 2
Stuffed Mushrooms, page 213

Stuffed Mushrooms FMD Weiser Academy

Pepporocini Pork Roast, page 210
We used a boneless pork loin roast. There are herbs (dry mustard, oregano, rosemary), sea salt, and chopped pickled banana peppers (found in the pickle isle in the grocery store) in this dish, though you can’t see them in this photo because they have fallen into the broth. But once the roast is pulled from the crockpot, they are stuck to the other side. I just flipped the roast over on a plate and the chopped peppers looked very pretty on the meat and taste delicious in this recipe. My 10 year old son helped make this recipe and he did a great job. I will post another story about making this roast in the crockpot and show you step by step with lots of photos.

Porchini Pork Roast FMD

Phase 3

Coconut Curry Chicken, page 224
This delicious flavorful dish is served with quinoa, a delicious nutrient dense grain.

Coconut Curry ChickenQuinoa

White Bean Hummus with Cucumbers, page 231

White Bean Hummus

Sweet Potato Hummus with Cucumbers, page 232

Sweet Potato Hummus

Lemonade (made with stevia).
Recipe not in the book, but this beverage is suggested for occasional use during the diet. We made this on site during the workshop. This makes 1 gallon. Fruit Juices (when juice is separated from the fruit fiber) are not allowed on the diet because of the high rate of sugar delivery to the blood stream. However, an occasional glass of lemonade is allowed as long as you are drinking plenty of water through out the day. Several whole fruits are used in phases 1 and 3, but not in phase 2. However, lemons and limes are the only approved fruit (fruit juice) in all 3 phases so you could enjoy this beverage during the diet as long as no sugar (or sweeteners that be
come sugar in the body) is added.

For 1 gallon of Lemonade: use 12 lemons (or limes for limeade), cut three or four lemons in thin slices and place in the bottom of pitcher. Pound for a few minutes to release the juice and oils. Squeeze out the juice of the remaining lemons and ad to the pitcher. Stir in 4 teaspoons of liquid stevia (ad more stevia if you want it sweeter). Fill with filtered water and ice. If you only want to make a quart of lemonade, then reduce the size by using 3 lemons or limes, 1 tsp stevia, ice and filtered water to fill a quart jar). Enjoy delicious and naturally sugar free lemonade! Everyone said this was delicious and refreshing.

Lemonade Sugar Free

Feasting and Fellowship:
Here is a picture with a sampling of the food on one plate together. There are four entrees (chicken and quinoa, stuffed mushroom, chili, and roast), and snacks (raw vegetables, and two hummus dips), and the watermelon smoothie.
Foods at the Fast Metabolism workshop

Mom’s enjoyed a meal of all the foods brought today. I think every mom was pleased with the food.
mommy metabolism worshop

They also took home additional meals from each of the recipes to put in their fridge or freezer and have ready to begin their diet. All of the moms encouraged their children to try out the foods. This way of eating isn’t just for mom. You can feed the whole family with these delicious recipes. The kids loved the food! I heard so many kids say their favorite thing they ate was the Turkey Chili. The kids also helped make the lemonade, and it seemed to instantly disappear as they came back for more and more.
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I have told all the moms who participated at the workshop that I would be glad to be a continuing support person and offered to host a “28 Days” support group to encourage each one on the journey. If they want to write about the experience, I told them I would be glad to publish their stories right here on Weiser Academy and share their journey with the world. This offer is extended to my readers too, if you use this book and would like to share your journey using the diet, I would be glad to post your journey here for others to read.

Many moms feel guilty spending money on themselves when they have families that need the grocery money. It is expensive taking care of a family, and there usually is no money left over each month for moms to take care of themselves. The recipes they know and have budgeted for are foods their kids will eat. It is expensive to add on additional meals, especially if the kids or dad might not like them. If we could put a budget together for these healthy meals, I think that would help moms be able to locate the resources in their monthly grocery budgets. They would know what it would cost to feed one person, two persons, four persons, eight persons etc. on this diet. Part of the reason mom’s metabolisms are slowing down is because of “cheap” food choices to feed their families. They are forced into a lifestyle of eating high carbs, high sugar, poor nutrient quality foods because their monthly food budget is limited, their knowledge of other options is limited, and they are already having a hard time making ends meet for their families. They don’t know, or think they can’t afford, a better way.

I would love to help moms get a whole months worth of delicious entrees in the freezer to help them rev up their metabolism using The Fast Metabolism Diet principals. If we had another workshop with 28 moms and each prepared a lunch entree and a supper entree, we could get 28 lunches, and 28 suppers in the freezer for each mom. Then all they would need then to add in is their fresh ingredients, snacks, and easy breakfast meals to complete their 28 days on the program. I would love to help moms figure out a budget to complete the 28 days on the program too and put their plan into action.

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I would love to host this same workshop again, and again! What a great way to love on moms and help them be the best for their families and help them reach their personal health goals. It was absolutely fun! I absolutely believe providing this kind of workshop or “kick off” helps moms make this transition successful. These are nutrition skills and organization skills that can lead to a healthy life change. I know for a fact they have had and will continue to have a positive impact on me and my family.

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After the workshop, many moms joined their kids for a rousing game of kickball on the playground. It was a great day!

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