Welcome to my Journey!

  My first piece of advice is simple: decide on ONE thing you can change this week. Don't try to overhaul everything at once. For me, I started by focusing on eating as many fruits and vegetables as possible each day. But your "one thing" could be something different – maybe committing to a short walk after dinner, increasing your water intake, or simply being consistent with your vitamins and supplements. The key is to choose one manageable change and build from there. It is one foot in front of the other, small steps that lead you to your ultimate health goals.

 Knowing that a high-protein and high-fiber diet was key (thanks, Keena!), I didn't want to feel deprived. So, I made a list of my favorite foods and snacks that were also high in protein and fiber. This allowed me to create a daily food plan that was both aligned with my goals and genuinely satisfying. I have found it is much easier for me to eat 1 ingredient foods instead of trying to make elaborate recipes. Eating healthy doesn't have to be time consuming!

Here is what a typical day of food looks like for me.

Breakfast: 1/2 cup of cottage cheese and 1/2 c Greek yogurt with a cup of berries.

Snack: 1 oz gouda or Havarti cheese or a grass-fed meat stick with raw veggies like cucumbers, celery, carrots 

Lunch: 4-6oz of meat (chicken, steak, or grass-fed ground beef), a vegetable and a fruit

Dinner: 4-6 oz meat, more veggies and sometimes potato or rice.

night snack: dates, or popcorn popped in coconut oil

I had to face the fact that Ultra processed food is garbage. The ingredients that I couldn't pronounce had to go! Seed oils are the number 1 thing I avoid. I found since eliminating them, I feel less inflammation in my joints.  I adapted the 90/10 philosophy that Keena teaches. 90% of the time be on target with your nutrition, and the other 10% do not feel guilty about things you eat. There is no "cheating" because I am not on a diet, I changed my lifestyle. I have found a few prepacked treats that help keep me on track with my goals but aren't full of awful ingredients. 

OliPops (my favorite flavor is Crisp Apple)

Mary's Gone Crackers (super seed)

Simply Mills Chocolate Chip Cookies

Ava's Organic Crispy Coconut Rolls

Lilly's sugar free chocolate chips (a handful of these helps with the chocolate cravings)

Sonoma Pepperoni Crisps (they have 13 g protein in a serving! Extra bonus)

After my blood draw, Keena knew exactly what I was deficient in and what systems needed addressed. She recommended a handful of things that I started taking. I can honestly say that some of them give me an obvious result, and some I am not so sure about, but as I have been consistent, I have seen changes in my blood results. I get tested every 6 months to make sure I am progressing metabolically or if I need to make additional changes. There is no guessing.

After my blood draw I found out I had gone through menopause. I know, its crazy that I didn't know. I had one symptom and that was brain fog. I decided to take the leap and begin hormone replacement therapy. It has been absolutely life changing. The brain fog has lifted and I have more energy. I researched my options, discussed it with Keena and began with the testosterone pellet and an estrogen patch. I now do both in pellet form. The convenience of the pelleting, has made the decision easier. Asking questions and expressing concerns are both encouraged here at Keystone Medical Solutions. 

If there is one thing you should be doing everyday it is get enough protein! It is what builds muscle, helps you feel full, and is essential for hormone production. You need 1 gram of protein for every pound of muscle you have.

Here are my favorite sources:

Cottage cheese 1 cup is 24-30 grams

Greek Yogurt 1 cup is 20-25 grams

cheese 1 oz 6 grams

sirloin steak 3 oz is 25 grams

black beans 1 cup 15 grams

Grass fed all beef meat sticks 6 grams

Pure & Delicious Whey Protein

Here is there website  Home - Pure & Delicious. If you use the code KEYSTONE15 you'll get $15 off! My favorite is the chocolate, and I love to mix it into Greek yogurt! 

Don't over complicate it. Cook up a lot of steak or chicken and then have it in the fridge, ready to go!

I am grateful everyday that I found this effective tool. I use Tirzepetide weekly injections as another tool in my toolbox. I have kept my dosage low which allows me to make good nutrition choices without the side effects. I have found that I have been able to face my emotional eating and get to the root of why I was eating. I have found myself not hungry but thinking I "should" be eating something but it was because it was a habit. For instance, I love to celebrate with food. Parties, special occasions etc. Now I still celebrate but I have found that I don't make it all about food. I have learned to reward myself with something other than food. AND I have found other hobbies to occupy my time and give me that enjoyment instead of eating. If you are on the fence about using a GLP-1 come into the clinic for a free consultation, and Keena can answer any questions and concerns. 

Oh boy! Sugar was a tough one. Once I gave up ultra-processed foods, it has been so much easier to cut out added sugar. It is one of those sneaky additives in just about everything! One of the craziest places you'll find it is in protein bars. They add a ton of sugar in them making them more like a candy bar than a healthy source of protein. For me eating added sugar just makes me crave more sugar. I am definitely not perfect in completely avoiding added sugar but I have found that eating fresh fruit like pineapple and kiwis has helped. They are sweet and fill the need for me. If you haven't tried dates, you totally should. They are super sweet and do not spike your blood sugar! I also love eating Lily's chocolate chips if I am craving something sweet. They are sugar free but taste so good. If you are ready to reduce your added sugar, start by just reading labels. Try cutting your intake in half for a week, then in half again the next week. 

Real talk. I had never consistently exercised in my life! I started very small, like a 10 minute walk around my block, small. I next  added in short hikes under a mile, up the canyon near my home. Now I am briskly walking over 2 miles a day 5-6 days a week. As of February, I added in strength training at a gym 3 times a week. Which a really big deal since I have never stepped foot in a gym before. I can't wait to see what 1 year from today will look like. My advice to you, if you are new to exercise it to start small and do something you enjoy. If you hate every minute of your exercise, you won't be consistent. Do you like biking, dancing, rebounding, or just walking? Whatever you choose commit to a schedule, and do it! You don't have to be perfect, but keep going. Keep moving! Your future self will thank you!

Did you know just how important sleep is to your weight loss journey?

 When you're sleep-deprived, you have high levels of ghrelin (the hunger signal) and low levels of leptin (the fullness signal). This creates a powerful hormonal imbalance that drives you to eat more and makes it difficult to feel satisfied. This not only leads to increased cravings and overeating but often for the wrong kinds of food. My tired brain is more likely to crave high-calorie, high-sugar foods for a quick energy boost, which only compounds the problem and contributes to weight gain.  By prioritizing a consistent sleep schedule and creating a restful environment, it can help balance your hunger hormones (ghrelin and leptin) to better manage your appetite and support a healthy weight. 

The same goes for stress! 

Stress negatively impacts weight loss in several ways. When you're stressed, your body releases the hormone cortisol. High cortisol levels can increase your appetite, particularly for high-calorie, sugary foods, and also encourage your body to store more fat, especially around the abdomen.

Additionally, chronic stress can slow down your metabolism and lead to behaviors like emotional eating and a lack of motivation for exercise, all of which hinder weight loss efforts.

I find that 20 minutes of meditation daily reduces my stress levels. It's a practice that has made a significant difference in my life!

Getting enough fiber in your diet is crucial for digestive health, a healthy gut microbiome, and helps regulate your blood sugar. You should aim for 25-30 grams of fiber per day. Here are a few of my favorite sources of fiber.

Raspberries 8 grams

Blackberries 8 grams

Black beans 1 c 15 grams

air popped popcorn 3 cups 3grams

Avocado medium 13 grams

Sweet Potato 6 grams

Peas 8 grams

OliPops 9 grams

For years, I reached for certain foods without really understanding why. Stress sent me searching for comfort. Celebrations meant indulging. I thought I just lacked willpower—but the truth was deeper.

When I finally looked at why I was eating instead of just what I was eating, everything changed. I discovered that my food choices weren't about hunger—they were about emotions seeking relief.

The real breakthrough? Learning that those emotional needs were valid, but food didn't have to be the answer. I found healthier ways to celebrate, to decompress, to comfort myself. Once I addressed the emotional triggers, the struggle with food began to ease.

If you find yourself eating when you're not hungry, or craving specific foods during stressful or celebratory moments, your body may be trying to tell you something. Understanding your emotional triggers isn't just helpful—it's essential to lasting results.