October 2018

Here is a list of some popular Halloween candy that outlines the calories and sugar content to “hopefully” help you mitigate any damage you might do tonight…and the coming days of candy overload!

  • Almond Joy, Snack Size – 80 calories, 8 g sugar
  • Butterfinger, Fun Size – 100 calories, 10 g sugar
  • Gummie Bears (Haribo) – 8 pieces, around 65 calories, 21 g sugar, and make sure to brush teeth well after gummy bears.
  • Heath Bar, Snack Size – 76 calories, and 9 g sugar
  • Hershey Kisses – Average 25 calories and 2 – 3 g sugar each kiss
  • Hershey’s Miniature Bars – Average  42 calories and 4 g sugar each bar
  • Jolly Rancher – For the kids who like candy with pucker power, a serving of three Jolly Ranchers is only 70 calories, 0 g of fat and 11 g of sugar. 
  • Kit Kat, Fun size – 60 calories and 6 g sugar
  • Peanut M & Ms – Speaking of chocolate morsels, a fun size pouch comes in at 93 calories, but the kiddos are getting some protein here. The serving has 5 g of fat and 9 g of sugar.
  • Peeps – No, we’re not talking leftover chicks here. Halloween brings out the pumpkin variety. They come in way low on the calorie counter, but they’re basically a handful of sugar. One peep has just 16 calories, no fat and 3.5 calories.
  • Pixie Sticks vs. Candy Corn – Almost equal calories, 0 calories from fat, but 7 pixie sticks is healthier than 20 pieces of candy corn which weigh in at 147 calories.
  • Pop Rocks vs. Almond Joy – A package of Pop Rocks has just 25 calories compared to 80 calories for a mini-Almond Joy or Mounds.
  • Reese’s Peanut Butter Cup, Snack Size – 110 calories, 11 g sugar per peanut butter cup
  • Skittles, Fun Size – 60 calories, 11 g sugar
  • Smarties – 1 roll, 25 calories, 6 g sugar
  • Snickers, Fun Size – 80 calories, 4 g of fat and 8 g of sugar
  • Sour Patch Kids, Mini Bag – 50 calories, 10 g sugar
  • Starburst, Fun Size – 2 candies, 40 calories, 6 g sugar
  • Three Musketeers Minis – The fun size bar has less calories and fat than many other chocolate bars, just 64 calories, 2 g of fat and 11 g of sugar.
  • Tootsie Pops & Charms Blow Pops – The treat has lasting value—if you don’t bite into it, that is. The pops have 60 calories, 0 g of fat, but 10 – 13 g of sugar.
  • Tootsie Roll Midgee – This chocolaty treat comes in at 23 calories. At 3 g of fat and 20 g of sugar, six Tootsie Roll Midgees have a few less calories than 8 Starbursts.
  • Twix Minis –1 bar, 50 calories, 5 g sugar
  • Twizzlers (Strawberry Twists) – 2 pieces, 50 calories and 6 g sugar
  • York Peppermint Patty – If the minty taste is too much for your kids, you may be tempted to snitch this one from the goody bag. Watch the calories, though—all 140 of them in a full-size patty. It has 3 g of fat and 25 g of sugar. Jr. Mints, Snack Size are a better choice at 80 calories and 14 g sugar.


Garcinia Cambogia is the key ingredient in minimizing the body’s production of the enzyme citrate lyase, believed to be necessary in converting carbohydrates into fat – an action we’d all like to avoid. Maintaining proper levels of this enzyme may help to reduce this conversion, while also helping to lower triglyceride levels, a main form of body fat. This product also assists with appetite suppression and aids with thermogenesis (fat oxidation.) It may also help to control cravings by supporting serotonin levels in the brain, thereby assisting mood and sleep quality.

HCA (hydroxycitric acid) has been shown to help maintain a healthy level of the body’s production of citrate lyase, a key enzyme believed to be necessary to convert carbohydrates into stored fat. Maintaining citrate lyase levels may also help lower triglyceride levels, which are considered to be the main form of body fat, the kind that is said to build up on typical trouble areas — hips, belly, waist. Other proposed beneficial weight loss actions of HCA include assisting with appetite suppression and increased thermogenesis (fat oxidation). HCA may also control cravings by boosting serotonin levels in your brain, which may make you feel less hungry.


Garcinia Cambogia — Also, known as Malabar tamarind which contains Hydroxycitric Acid. Hydroxycitric Acid is an acid clinically shown to aid with appetite suppression, helps support lipid metabolism, and naturally reduces the body’s ability to make fat.

Calcium — Shown to aid with the absorption of Hydroxycitric Acid (HCA) as well as support thermogenesis (fat burning) and assist with lipid metabolism (fat release). It is a critical element in most living organisms and is necessary for proper cell function.

Chromium Picolinate — A nutritional supplement composed of the essential trace mineral, chromium, and picolinic acid. Chromium is essential because it is involved in the critical metabolism of macromolecules and is involved in insulin signaling pathways. The picolinate portion is what Chromium is bound to, and it helps make the Chromium portion of the supplement more stable along with helping to increase its bioavailability (the amount your body can use). It also helps in the absorption of minerals. (Together as a supplement they help assist with weight loss.)

Potassium — Helps aid in the absorption of Hydroxycitric Acid (HCA). Potassium has also been shown to aid with energy and muscle strength. All living cells require potassium to function; potassium is also necessary to build proteins and help natural brain and nerve function. It also helps your body process carbohydrates by aiding the conversion of food into energy.



Phase 3 – Stabilization

(Read past the diet for the additional foods and information)

Here is the 1200–1500 calorie plan you can use as a guideline for being successful on Phase 3 – Stabilization…you can begin Phase 3 the very next day after your last diet day…no drops are taken on Phase 3.  Make 3 meals & 3 snacks, 6 small meals, or whatever you wish.  Try just 1 “new food” per day so you can see what items your body does well with and what causes a problem with weight gain.  The key is to stay within two pounds of the weight you were when you began Phase 3 to properly reset your new weight point after the diet.  If you gain more than two pounds in this phase you can do a Steak Day to help get back on track; this is only water all day and then the largest, leanest steak you can find (no marbling and all visible fat removed) for dinner with either an apple or a tomato.  It’s okay if you slowly continue to lose weight…but not more than about 4-5 pounds over the time you’re on phase 3.  Add calories slowly, over a few days and keep the total caloric intake between 1200-1500 calories per day after those first few days for the best results.

Be sure to have “balanced” meals = at least 1 choice from the Protein, Veggie & Fruit categories, still avoiding Starch & Sugars…you can substitute a Dairy choice for the protein in a meal or have it as a snack. Be sure to choose low carb veggies and low sugar fruits to keep the weight off and be cautious of having too much fat…even “healthy fat” might cause a problem with weight gain. Also, you can adjust down the number of calories if you feel you’re not active enough for the full 1200-1500 to be beneficial and adjust it up if you’re more active.  Keep track of what you’re eating to see what your body does well with and what is best to avoid.  (the additional foods list is after the diet information)

 200 Calorie Diet

Recommended daily calorie breakdown:  200 calorie breakfast, 400 calorie lunch, 400 calorie dinner and two 100 calorie snacks.  Have three balanced meals each day consisting mostly of protein and vegetables while limiting fruit serving sizes and omitting the starch category (if desired) for the best results.

You must remove all of the fat from meat (no marbling) and the skin from the chicken and turkey then weigh it before cooking.  Select oils may be used to cook the meat and watch out for spices containing sugar and/or starch.

Tips for Success:

  1. Make different food selections every meal and each day for the best weight loss; keep accurate accounts of serving sizes and their calories.
  2. Avoid having too much red meat, shrimp, tomatoes and/or oranges.
  3. Drink plenty of water and avoid too much salt; read spice labels carefully and try incorporating Green tea for an added metabolism boost.
  4. Keep track of your measurements, you might be losing inches more than pounds; keep a food journal to see what foods are problems for your weight loss.
  5. Incorporate some exercise into your daily routine…walking, yoga, cycling, swimming, etc. – adjusting your calories up or down depending on your activity level.

Protein:  3.5 oz. per portion (to be weighed before cooking) Make protein 50% of your daily calorie intake.

Egg Whites (6 total) – 100 calories

Chicken Breast – 110 calories

Turkey Breast – 115 calories

Extra Lean Ground Beef (95% lean) – 135 calories

Eye of Round – 180 calories

Flank Steak – 165 calories

Top sirloin – 190 calories

Bison (buffalo) – 110 calories

Venison (deer) – 120 calories

Tuna Fish (canned in water) – 80 calories

Steak Lobster – 95 calories

Crab – 85 calories

Shrimp – 110 calories

Scallops – 95 calories

Orange Roughy – 75 calories

Cod – 85 calories

Flounder, Sole – 90 calories

Sea Bass, Tilapia – 100 calories

Halibut, Mahi-Mahi – 110 calories

Vegetarian Protein:  The calorie content varies, check the nutritional label for portion sizes and corresponding calories.

Tofu (firm or extra firm) – 75-100 calories per 3.5 oz. portion

Tofu “Miracle” Noodles – 20 calories per 3.5 oz. portion

Dairy Protein:  Make sure all selections are “non-fat” or “skim”

Skim Milk – 1 Cup (8 oz.) – 90 calories

Yogurt (plain, non-fat) – ¾ cup (6 oz.) – 103 calories

Cottage Cheese (plain, non-fat) – ¾ cup (6 oz.) – 100 calories

Cheeses:  Make sure all selections are “low-fat”, “non-fat” or “skim” (check the nutritional label for portion sizes and corresponding calories)

Cheddar (low-fat) – 1 oz. – 50 calories

Swiss (low-fat) – 1 oz. – 50 calories

Feta (reduced fat) – 1 oz. – 50-75 calories

Mozzarella (part skim milk low-fat) – 1 oz. – 75 calories

Parmesan (reduced fat, grated) – 1 oz. – 90-120 calories

Vegetables:  All measurements are to be done BEFORE cooking

Lettuce (any variety) – 1 cup – 10 calories

Cucumbers – 1 cup – 20 calories

Tomatoes – 1 cup – 35 calories

Celery – 1 cup – 20 calories

Onions – 1 cup – 65 calories

Spinach – 1 cup – 10 calories

Chard – 1 cup – 10 calories

Fennel – 1 cup – 30 calories

Red Radishes – 1 cup – 20 calories

Asparagus – 1 cup – 30 calories

Cabbage – 1 cup – 25 calories

Chicory – 1 cup – 40 calories

Beet Greens – 1 cup – 10 calories

You can make a salad totaling 2 cups of a few different vegetables just be sure to accurately calculate your portion sizes and the corresponding calories.  However, it’s recommended you have just one item at a time for ease of digestion and better results.


Apple – 1 medium – 95 calories

Orange – 1 medium – 85 calories

Grapefruit – ½ cup (sections) – 50 calories

Strawberries – 1 cup (sliced) – 50 calories

Blueberries – ½ cup (whole) – 40 calories

Starches:  One portion equals 1 piece (not the serving size on the box)

Melba Toast – 1 cracker – 15 calories

Grissini Breadstick – 1 breadstick – 15 calories

Ak Mak Crackers – 1 piece (separated at the perforation) – 20 calories

Wasa “Lite” Crackers – 1 piece – 25-45 calories (depending on the variety – carefully read the label)

Oils for Cooking:  Minimal amounts only

Canola Oil – 3 tablespoons per day

Olive Oil – 3 tablespoons per day


Minimal amounts only (high in fat…try in moderation)

Cashews (raw kernels) – 10 nuts – 90 calories

Almonds (raw kernels) – 15 nuts – 105 calories

Pistachio (raw kernels-no shell) – 35 nuts – 105 calories


Beverages:  You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day in addition to the other “free” beverages.

Black Coffee – use caution with creamers as they’re high in fats and sugars (on average)…try using 1 tbl. of fat free milk per day as you did on the diet.

Tea – plain black or green tea is still best and self–brewed.  You may sweeten wi

th Stevia or Saccharin and flavor with either a fresh lemon, lime or orange as on the diet.

Using teas with additional added flavors or ingredients in the tea packets or bags including fruits, rosebuds, roots, honey, etc. (absolutely no pre-made or pre-bottled teas) might cause problems for you so go slowly and try minimal amounts to see how your body reacts.

Water – distilled  is best

Sparkling (Pellegrino, Perrier, etc.) and Mineral Water (no flavored varieties of either)

Sweeteners:  Stevia and Saccharin (Sweet ‘N Low) are still the best to use.  Aspartame, Sucralose (Splenda) and regular sugar are problematic.

Spices/Seasonings:  You can use any spice you want, just use caution if it contains sugar or starch.  Salt and pepper are allowed.  Read the ingredients of everything you consume, even a minor intake of something that is problematic can cause problems.

Gum:  You can have gum, but be sure it is flavored ONLY with Xylitol (a natural sweetener).  Most brands use Aspartame as well, which might cause you problems.


 Phase 3 – Additional Food Lists

Low Carb Vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates:

* Sprouts (bean, alfalfa, etc.)
* Greens – lettuces, spinach, chard, etc.
* Hearty Greens – collards, mustard greens, kale, etc.
* Radicchio and endive count as greens
* Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
* Bok Cho

* Bamboo Shoots
* Celery
* Radishes
* Sea Vegetables (Nori, etc)

* Mushrooms
* Cabbage (or sauerkraut)
* Jicama
* Avocado
* Asparagus

* Okra

* Cucumber (or pickles without added sugars)

* Green Beans and Wax Beans

* Fennel
* Cauliflower

* Broccoli
* Peppers (all kinds)
* Summer Squash (including zucchini)

* Brussels Sprouts
* Scallions or green onions
* Snow Peas/Snap Peas/Pea Pods

* Tomatoes

* Eggplant
* Tomatillos

* Artichokes

* Turnips

* Pumpkin

* Rutabagas
* Spaghetti Squash

* Celery Root (Celeriac)
* Carrots (use with caution)

* Onions
* Leeks

* Water Chestnuts

 Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
* Beets

* Peas

* Winter Squashes (particularly acorn and butternut)

* Parsnips

* Potatoes (all forms)

* Corn
* Plantains

Choose Low Sugar Fruit
Fruit is an area where some of the low carb diets part company.  These are sort of arranged by s

ugar content, taking volume and weight into account. This is not an exhaustive list.

Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

Fruits lowest in sugar

* Lemon & Lime

* Rhubarb

* Raspberries

* Blackberries
* Cranberries * Strawberries
* Casaba Melon

* Papaya

* Watermelon

* Peaches

* Nectarines
* Blueberries

* Cantaloupe

* Honeydew Melon

* Apples

* Guava

* Apricots
* Grapefruit

Fruits fairly high in sugar
* Plums
* Oranges

* Kiwi

* Pears
* Pineapple

 Fruits very high in sugar
* Tangerines

* Cherries

* Grapes

* Pomegranates

* Mangos

* Figs
* Banana

* Dried Fruit (dates, raisins, prunes, etc.)


Phase 3 – Foods To Avoid

Foods to Avoid:

Avoiding sugar simply means avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola – nothing with sugar.

Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.

Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.

Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out all the time. Other meats to watch out include deli meats, bacon, ham, prosciutto, sausage, and hotdogs.  Do not eat processed cheese (i.e. Velveeta), it contains unnecessary sugars and starches. Try not to eat processed

How do I know if something contains starch?

Starch is present in ALL GRAINS…wheat, barley, rye, rice, etc. and also in potatoes.  The diet outlines what can be eaten and if it’s not on the list it’s not on the program.  Even the higher calorie diets outline what can be eaten.

How do I know if something contains sugar?

Sugar is found naturally in items (primarily fruit) and also in manufactured products.  The diet has 4 specific fruits on the list that provide the best weight loss on the plan (blueberries can be substituted for strawberries).  Anything in the ingredients of a product that ends in “ose” is a sugar…fructose, sucrose, dextrose, etc…and even things like Agave and Honey are still sugars and should not be used on the diet and used sparingly in general for that matter….for the best results keeping the weight off long term.


Essential Oils for Health

by Michelle on October 10, 2018

The talk about “essential oils” is all over the place these days…as are the various things that they can be used for.  Yes, essential oils smell good and can be used simply for that reason…in a humidifier, by putting a few drops on a lamp bulb, as perfume, or even in a spray bottle of water as a room and/or fabric refresher.  But they’re actually beneficial for a whole lot more when it comes to your health.

Now, “essential” to the essential oil information presented here is the fact that I’m talking about 100% pure essential oils…the all-natural ones, not the cheaper versions found in discount stores for really low prices.  These pure oils are made solely from plants and come straight from nature.  These pure essential oils come from concentrated and distilled plant extracts…this is why you need only a few drops to get all of the benefits.

Essential oils can be used for everything from emotional stresses and issues to physical issues, as well as for all natural cleaning alternatives.  For skin use be sure to use a carrier oil like almond, jojoba, or fractionated coconut oil with a few drops of the essential oil added since the high concentration of the essential oils is too strong to be applied directly to the skin.  You can also use the oils to create a spray using witch hazel and water, with a few drops of your preferred essential oil.  Spray the mixture on the skin.

Here are 10 essential oils to start your first aid kit with to help with ailments, illness, and injury:

Lavender:  A classic, soothing oil which many people find relaxing and calming.  It’s also used to comfort minor burns, scrapes, scratches, and bug bites.  It can be used in a diffuser before bed and for massages to ease sore, tense muscles.

Peppermint:  Another good starter oil that is classic, refreshing, clean, and energizing.  Used to soothe the symptoms of respiratory issues as well as helping head stuffiness feel clearer.  It can also help to create an “icy-hot” sensation for tension as well as soothing digestive issues.

Tea Tree (Melaleuca):  A wonderfully cleansing oil that’s an ingredient in many skin care products, including acne creams, soaps, and other cleansers.  The invigorating scent smells clean and adds a tingle to dandruff shampoo and body wash.  It’s also great for housekeeping sprays.

Lemon:  The bright, cheery, energizing smell of lemon smells clean and rejuvenating.  Great for household freshness and it’s also used in lotions and face wash to reduce the appearance of blemishes.  It has a high concentration of vitamin C but use caution with lemon and other citrus blends in the sun as they may cause photo-sensitivity.

Lemongrass:  It gets its name from the citrus aroma, but also has a wonderful herbal quality making it the top choice for home use.  It’s used in a bather after a workout or in a rub on swollen ankles, bruises, and bumps.  Lemongrass is very relaxing and a great addition to homemade cleaning products, air fresheners, and to clear out musty, stale odors.

Eucalyptus:  The ultimate in head-clearing, refreshing scents, this oil is used in many ways.  It’s great for unwinding, destressing, and when you have tired muscles.  It’s also excellent for energizing you and helping you to feel awake and refreshed.

Oregano:  This herb is part of the mint family and wonderful for uplifting you, aiding to relax strain, and to destress.  A few drops on your feet will help you feel calm at night as well.  Oregano oil has been used by some alternative therapy practitioners for calming the effects of allergies.

Clove:  A wonderful spicy and comforting scent it is gently warming and even creates a slightly numbing effect.  Often used to ease dental and skin issues, it’s featured in many cleansing blends.  It’s energizing and spicy aroma is a diffuser favorite.

Frankincense:  A favorite among essential oil users it’s highly versatile and some even apply it to their scars, stretchmarks, and rashes.  Others like it for an uplifting boost during cold and flu season.  Many anti-aging and wrinkle products contain frankincense.  It’s perfect as a stress-relieving oil.

Copaiba:  This oil has recently become popular due to its very soothing properties and that it provides an overall sense of wellness.  It has a woodsy scent and comes from South America where it’s commonly used to ease a variety of ailments and concerns.  Copaiba is a sweet-smelling oil that creates a relaxing atmosphere and it’s wonderful for diffusing.

In addition to the single oils, there are also oil “blends” that are great for a variety of ailments and treatments.  Thieves is one oil blend that is used for many applications…from treating colds and sore throats to aiding in preventing open wound infection and promoting healing.  Here is a link to 50 uses for this amazing oil blend:


Whether you use essential oils simply for their delightful smell or venture further into their health properties be sure whatever you use is 100% pure and natural…with no artificial ingredients.  As always, if you do use them medicinally please check with your healthcare provider to make sure you are fine to use these all natural oils with any medical conditions and/or medications you might have.