Eat and Move To Live

08/13/2026

Hi friends. I have been quite busy and still trying to keep on track. I hope that you are too.

Here’s one of my favorite YouTube channels to follow. If you haven’t considered fasting—You should.

Check him out. He’s a cardiologist that treats the entire body. Most dis-ease begins in the gut or with a metabolic disorder. It just makes sense. 🦋

Dr. Pradip Jamnadas, MD, MBBS, FACC, FSCAI, FCCP, FACP The founder and Chief Medical Officer of Cardiovascular Interventions, P.A. in Orlando Florida where, since 1990, he has been repeatedly recognized in local publications as a Top Doctor performing thousands of interventional procedures in hospit...

07/26/2026

Love, love, love this “Metabolic Classroom”:

Latest Metabolic Classrooms Why Poor Sleep Makes You Hungrier March 16, 2026 Poor sleep disrupts hormones that regulate appetite, increasing hunger and cravings. Learn how sleep influences metabolism. Read More […]

07/23/2026

One of my favorites!

Started the day with 16 ounces of water.
Next 8 ounces of coffee with Tiki Hut Monk Fruit
Four medium eggs
Half Cup Cottage Cheese
One Tablespoon unsalted Butter
One Cup Broccoli Florets
Garlic
Turmeric
Black Pepper
Celtic Salt

Cooked in the air fryer for 22 minutes at 360 degrees, stirring half way through the cook cycle. I cook it in the air fryer so I can get a nice crisp on the top so I have more texture when eating it.

It seems like a lot of food, but it cooks to fill one bowl and it is packed with B vitamins and protein.

YUM! How did you break fast today?

07/17/2026

I’ve been away….it’s summertime and I’ve been getting some fun out of life. That doesn’t mean I’ve skipped eating healthy, but I may add a little something extra from time to time to remind me it’s okay if we step off every now and then.

Cottage Cheese
Fresh Blueberries
Gluten free granola
A drizzle of local honey
Ceylon Cinnamon
& a cute and decadent Lemon Tart!

How do you break fast? 🦋🌞

06/26/2026

Happy Friday y’all! Start your day with a boost of nutrient dense foods. It’s gonna be a good day. 🤗🦋🫐🇺🇸🌺

Rotisserie Chicken Breast Salad, Roasted Veggies (Broccoli, Sweet Potatoes, Butternut Squash, Onion, Parsnip) with Olive Oil and Celtic Sea Salt, Fresh Blueberries.

06/14/2026

Blueberries….Yummy & Good for you. Frozen or Fresh.

Make them a part of your staple grocery list. 🫐

06/12/2026

Hi friends. Here’s a health tracker I created that you can simply print from home. Download each picture. There’s a front and back cover and the center sheet which you would print as many as you need for your tracking period.

Btw…the center sheet is shifted to the right for ease of placing holes to put it in a folder or notebook.

If you use this and also find it helpful…Fuel my creativity: one $1 cocoa at a time. $SandyNitch on CashApp —Appreciated very much as every little blessing helps.

06/02/2026

I’m excited for the day ahead. 🦋

I started my day with a nice walk getting in more steps than I did all day yesterday. That’s a good feeling.

Then I spent time in the Good Book and came across a couple things I wanted to share:

No one is able to overthrow God‘s purpose.
Faith is not optimism. Faith is resting in God‘s promise, despite visible threats.

——-

Don’t allow a bad day, loss of focus or outside influences hinder your progress and keep you down.

Pick yourself up. Dust yourself off. Start all over again. You’ve heard that before, right?

Today’s break fast is a bowl filled with full fat cottage cheese, Bosc pear, mini cucumber, roasted pumpkin seeds, raw coconut, a pinch of gluten free granola and Ceylon Cinnamon.

It’s delicious 😋 and a great start to the day. Additionally, I have decided to back off coffee and will begin cutting it out of my diet once again. I will be adding in Mate, green tea and other herbal teas. I notice a difference in how I feel between the coffee and teas.

What will your break fast look like? What will you add in this week or take away?

Also….if you get a chance look at the benefits of acemannan. I think I may add it to my dailies.

Have a blessed day! Get out in nature and enjoy a bit of sunshine. ☀️

05/27/2026

Choosing to eat “better for you” foods IS a choice. This past weekend I CHOSE to eat a beautiful and delicious cupcake full of sugar to celebrate my Mama’s birthday. It was yummy! Did I pay for it?

The answer is YES! My blood sugar has been out of my preferred range since that time. Sugar is hard on the body—at least my body.

Today, I have chosen a few natural sugars to pair with my high protein, break fast start to the day.

My bowl today has full fat cottage cheese, fresh blueberries, shaved and unsweetened dark chocolate, a tad of fresh granola, three Brazil nuts for selenium, a dried fig, a dried prune and a very light drizzle of local honey (very light).

Why all these foods? They are loaded with fiber, antioxidants, vitamins and minerals to get me through the day. Plus, if I am going to have something— something a little sweet, I prefer to have it earlier in the day.

I have a full morning and my next meal will be mid to late afternoon, but THIS will fill me up and hold me over.

Have a blessed day y’all and be sure to get some movement in today outdoors! 🐦‍⬛🌞🎶🦋

05/26/2026

Here’s another smart bite that might help some of you on your current journey.

Is iodine good for you?Learn the serious risks of iodine deficienc...