Nutrition & Good Eats

Sometimes, I am that mom who will use a bribe or be sneaky about finding ways for just a few moments of peace. Today, I had one of those moments.

Twice. So far.

My daughter (2 years old) has decided to go through a phase where it either takes her two hours to eat a meal, or she doesn’t eat really at all at times. In order to convince her into eating what was left of both her breakfast, and lunch, I told her I would make cookies.

Then, once I started baking both big kids were literally in my face and yelling for me every 30 seconds to tattle on the other.

Oh boy.

I am not proud to admit that once again I used an unfair form of convincing when I used the cookies against the children by telling them mama needed a few minutes of time in the kitchen without them if they wanted to enjoy cookies.

I sure fooled them.

I have had this banana flour in the pantry now for quite a while and I’ve been waiting to give it a try. I knew I wanted to make something along the lines of chocolate chip cookies bars but I am notorious for just throwing things together and praying it turns out edible. Since I’ve never used this flour before I did write all my steps as I went, just in case the cookies were either really bad or really good…that way I could remember what I did.

Step one: Preheat oven to 350 degrees. Melt about 1/4 cup of coconut oil. honestly, I just scooped some out, and that’s about the amount it seemed to me.

Step two: Add 1/4 cup coconut sugar, and 1/4 cup packed brown sugar and mix well with the oil.

Step three: Add two eggs, 1 tsp (ish) vanilla, 1 tsp (ish) baking soda, 2 cups almond flour, 1/4 cup banana flour, and mix well.

Step four: Add chocolate chips.

Step five: Once you’ve mixed the ingredients well and can form somewhat of a ball with the dough, drop it onto a cookie sheet lined with parchment paper.

Step six: Use your hand to press the cookie dough into a large cookie that is about half an inch thick. I made mine into a rectangle, only because that was the shape of the sheet I used. You could press into a circle or square, as long as the dough is even so it’ll bake evenly.

Bake for 15 minutes.

So not only are these cookies a little healthier than your usual cookies, they taste great, and were pretty easy and quick (once the kids let me get them done).

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My Fat-Loss Pyramid Plan

Nutrition & Good Eats, Workin' Out

Fat-loss is a highly searched topic, where you will find endless opinions and a variety of “foolproof” methods that your head might literally spin with confusion on where to start.

I can’t make any promises, because there are bright sides to every method, depending on each person, their health, and their bodies. However, I can share what I have seen work, and what I believe in.

Losing fat isn’t rocket science, you just have to be persistent, and honest about your goals and the amount of effort you are willing to put forth in meeting them. That’s without a doubt the most important factor, and quite frankly, a big part of why I decided to give up on personal training. The majority of people want results, but aren’t willing to do the work, put in the time, and trust the process.

I think, for me personally, besides the lack of patience people have in their weight-loss goals, my biggest pet peeve is when people assume going for a run is the best route to achieving their abs, or lean thighs, and better butt.


Though, it is true that running can assist in weight-loss, the type of running matters big time. In addition to the lack of promise steady-state running shows for fat-loss, it happens to have a negative effect on muscle mass.

If you’ve done your research you will know by now that muscle helps burn fat!

Also, you NEVER need to assume you have to supplement or take an additional pill or shake in order to achieve your goals. In my opinion, the majority of supplement companies are frauds, or are full of products I could never trust. It is a waste of money to invest hundreds, if not thousands for products that are in many cases, not needed.

So what is one to do?

Here’s my take.



Most importantly, and at the base of any healthy and fit body is nutrition. Creating a clean diet, full of foods that nurture, heal, and replenish your body after and during exercise. Our family chooses to eat organic, mostly gluten-free (I am 100% gluten-free and have been for over five years), non-gmo, real foods. Sugar isn’t an issue for myself, however my husband has a sweet tooth, so we still have it in the house. Coconut sugar and raw stevia are substitutions we also have available. We do enjoy eating out once in a while, but opt for places who offer grass-fed meats, local vegetables and even then, we tend to order on the safe side…no fatty, or deep-friend platters.

Second, we come to sleep. Rest and sleep are CRUCIAL for not only recovery from exercise, but in general, your health depends on making sure you get enough sleep. Women should be getting 7-9 hours a night, no less. Some men can handle 6-8 and not have any negative side-effects. Some people might say they are “fine” with their routine of very little sleep, and swear it has no impact on their weight gain, health problems, or other areas of their life. Don’t let them fool you.

I used to be a runner. Long-distance. I would rack up 50+ miles a week most weeks. I was also very tiny. I was thin, had no definition, had no butt, had no abs. I was just small. Once I started a more serious weight lifting routine I realized I could have curves, and feel sexy, more womanly. Not only that, I felt strong! Now, weights are my go-to. During pregnancy, weights were my go to. They never let me down. I have seen time and time again the benefit from weight-lifting and strength training, not only personally, but with clients as well as others, and I can honestly say, I’ll never go back to the long-distance running gig.

The best form of “cardio” when it comes to burning fat, without jeopardizing your muscle gains, is interval training. You can use just about any set-up, which benefits both beginners as well as athletes. If you’re just starting out, you can adjust the intervals so that your “rest” period is much longer than your “intense” period. And vice versa for those who may be more advanced. Tabatas are a good example of interval training that you are certainly able to get creative with. Hill sprints, or any other high intensity burst of action can bring you benefits as well.

And at the top of that pyramid, is that darn steady-state cardio. You know, that go out and run comfortably at the same pace for an hour cardio. Don’t get me wrong, I’ll say it again, I have nothing against running. I believe it has it’s place. Just as I believe running is therapeutic, and it can be fun for a challenge now and then. But unless you use it properly, you may be doing your body, and fat-loss goals more harm than good.

And there ya have it.

I’ve just had my third baby, and this is a plan I am sticking to for getting back into shape. It’s a plan I trust, and it’s a plan I feel comfortable with. That’s why I’m sharing it with you.¬†


A Healthy, yet Comforting, Family Meal

Nutrition & Good Eats

You know those days when the only dinner that really sounds good is a comfort meal? Something warm, and hearty, and just feels like home. Growing up I hated meatloaf, but it was a common “comfort” food in our house. As my cooking has evolved, I’ve adapted to find ways that I actually enjoy meatloaf. The secret is, no bread, no large and soggy loaf, and add veggies when at all possible.

Last night the kids and I stayed at my father-in-law’s since my husband was on call and I decided I should invite Grandma and Grandpa over as well so we could all share a meal together and they could play with the great grandkids. Grandma and Grandpa also make for extra hands so that Mama has a better chance of preparing dinner without too many interuptions.

Anyways, the dinner menu looked as such:

Bacon wrapped mini meatloaves, greenbeans and onions, mashed potatoes, and homemade elk and onion gravy. Our side salads would be spinach, strawberries, cranberries and a tiny sprinkle of mozzarella cheese.

From just the name, you might think bacon wrapped meat loaf doesn’t sound healthy, am I right?

Here’s my recipe, it’s a bit different from your typical meatloaf. Remember, it has to be in order for me to like it.

(The recipe was doubled last night since we had a total of six adults and two kids eating)

1 package organic, ground turkey

1 package ground elk burger

1 large carrot grated

2 eggs

A combination of spices

Uncured, nitrate/nitrite free turkey bacon

And that’s it. Hand mix that all together, form into large patties, wrap with the turkey bacon, and set onto a foiled cookie sheet (or use a broiler pan) and bake at 425 degrees. Depending on the size of the patties, cook for about 15 minutes, flip over and cook another 15. If you want to add a lititle crisp to the edges, broil the last couple minutes.


Now, for the sides.

Who doesn’t love green beans cooked with onions?! I had some freshly frozen green beans that needed to be used, so I sauted a full yellow onion and a little garlic until tender and beginning to turn translucent, and added the green beans. Seasoned only with a little garlic powder and black pepper, I put a lid on these guys and let them cook a little while.

The potatoes can be where healthy turns to unhealthy, so whenever we have potatoes it’s more about portion control for me than anything. Simple mashed potatoes, a little butter a little milk, and salt and pepper. (I like to leave the skin on my potatoes if they are red or yukon gold)

The gravy base was leftover from a roast we just made a couple days ago so the flavor was full and spectacular. Full of onions and garlic already, all I had to do was thicken it. I didn’t have any organic corn starch here at my father-in-law’s so I used a pack of organic brown gravy mix.

And there you have it, a comfort meal for a family event that won’t leave you over full and feeling guilty about over eating. Unless of course to go for seconds, but that would be your fault, not mine. ūüôā



Chicken Twice Baked Sweet Potatoes

Nutrition & Good Eats

When I was prepping for my first bikini competition, I ate so many sweet potatoes multiple times a day, it’s actually amazing that I still enjoy eating them. The thing is, they are probably my favorite carb.

Growing up, one of my all time favorite side dishes was twice baked potatoes. The cheesy, crisp topping never failed to match any main course my mom or grandma accompanied them with.

Now days, I try to find healthier versions of my childhood favorites. Which is where this recipe came from.

I have done sweet potatoes many ways, but this is one of my favorites by far. And the nice thing is, the whole family munches these down and I don’t feel bad about them getting seconds because these potatoes aren’t overly cheesy, and they are full of protein.

As far as twice baked potatoes go, there is the time consuming method, and the short cut. I usually take the short cut because as a busy stay-at-home mom, who happens to not have a full kitchen at this point in time, the most convenient route is going to be the one I choose.

Route number 1: Spend hours baking the sweet potatoes in the oven before prepping for the “twice baked” portion of the recipe. The number one benefit of this method is the skins of the potatoes get crisp and delicious.

Route number 2: Make multiple stabs into each full potato with a sharp knife, and microwave for about 5 minutes. Flip over and microwave again. If they are large potatoes they will take about 10-12 minutes to get soft enough so that you can hollow them out.

No matter which route you choose, allow the potatoes to cool so that they do not burn you on this next step.

During this time, prepare your meats. I like to add bacon and chicken to these potatoes. The chicken makes it feel like a meal and the bacon adds a little extra flavor. You could use turkey bacon as well. I used Applegate, uncured “Sunday Bacon”. After bacon is cooked, I set aside on a paper towel to drip any extra grease off.

Using the same pan, I remove the majority of the bacon grease and toss in chicken breast that has been cut into cube size bites. To spice things up, I added chili poweder, garlic, and black pepper with a pinch of salt. While this is cooking I return to the potatoes.


Cut into half and hollow out the insides. Scoop the soft potato into a big bowl, and set skins/halves aside.


Inside the bowl add a couple heaping scoops of cottage cheese, or ricotta. I have a hard time finding organic cottage cheese, so these potatoes in particular were made with ricotta. I prefer cottage cheese because of the protein and the taste is slightly more tangy than the ricotta.

Crumble the bacon into bits and add to the potato mixture.

Spoon the potatoes mixture back into the potatoes skins and top with a light sprinkle of cheddar (or your favorite cheese).

**You actually don’t need to add any cheese, the ricotta makes the potatoes super creamy as is**

After the chicken if fully cooked, scoop big spoonfuls over each potato half.

Broil the whole pan until the cheese and chicken is slightly crisp and golden.


Serve with a salad full of veggies and you have yourself a healthy family meal!





Sample Weekly Meal Plan

Nutrition & Good Eats

The truth is, in our family, the only way to be successful at eating healthy, is to PLAN AHEAD! Not every week do we actually get a full game plan of meals laid out, because lately, it seems every week’s schedule is a little different from the week before, leaving holes to fill and arrangements to be made. Most of the time, we manage to figure out four days at a time, and then make a new game-plan when the time comes.

Having a meal plan not only helps you eat healthy, but it also helps save money, makes less grocery trips, and eases your mind. When it comes time for dinner, you can feel prepared rather than anxious and guilty about boiling up mac’n’cheese for the second night in a row.

I’ve had so many people in the past ask me for advice and guidance when it comes to planning meals, so I decided to throw together what a week of meals looks like in our crazy world.

sample weekly meal plan-1 copy

I am a creature of habit, so the only thing that we do that isn’t 100% accurate on this chart, is most mornings, breakfast is the same. And most days, our first big snack/early lunch is always eggs of some variety. For the sake of giving you ideas, I added in a few other options.


-My body responds well with eating the majority of my carbs in the morning and early afternoon. When dinner comes around, I tend to stick with protein and vegetables.

-A lot of days, Greek yogurt becomes my dessert, instead of a snack during the day. 

-I try not to forget my probiotic drinks, and usually have coffee in the morning. About four nights a week I enjoy a small glass of cabernet, organic if I have it. if you’re trying to find balance, or lose weight, drinks should be included in your meal plans because most people don’t realize the significance of whats in most beverages.¬†

-An after dinner snack/ dessert option I did not list is popcorn. We pop our own on the stove top. A little bit of coconut oil, heat, and a tiny pinch of stevia, and you’ve got a delicious and light snack.¬†

-Javin almost always takes leftovers for his lunch to work, so the kids and I may not always get leftovers. 

Seeking Sources for Natural Knowledge

Mama Mama, Nutrition & Good Eats, Our Homely Farm

Natural Living.

We’ve been building our natural life for a while now. I am thankful to have a husband who (for the most part) agrees, encourages, and supports my decisions when it comes to keeping our family healthy and protected. It’s taken many years, and countless hours of scouring books, websites, and asking thousands of questions to get to the point where I am now.

Where is this point exactly?

Just past everyone in the family thinking I am on the crazy side, and almost to the point of I know too much, so it just doesn’t matter what they think.


The way I see it, our society has been too-far gone from natural living for too long and something needs to change. Food isn’t food anymore. Harmful chemicals infuse and attack our homes, and in turn, our bodies. Medication and medical treatment has become over-prescribed, wrongly-prescribed, and poorly regulated. All for profit.¬†And to be honest, I truly believe¬†that the majority of people have lost touch of knowing their bodies, and what they are capable of if taken care of.

One day I decided I wasn’t made to follow the rules, and conform to what society thought was an acceptable life. There was a yearning inside me that ached for more knowledge, because I knew that I wanted to see changes in my life, and the world in which my family and are a part of. So began the process.

One of the very first books I stumbled upon that pushed me towards a more natural life was “Nutrition and Physical Degeneration” by Weston A. Price, D.D.S. At the time, I was only just curious, and I hadn’t began to scratch my itch for adjusting my lifestyle. However, within the foreword alone, suggestions were made based on thirty-five years of clinical experience that I feel are now worth sharing.


(1) Reduce the volume of industrial effluence, including fluorides, now contaminating our air, water and food supply as rapidly as possible, through federal, state and local controls. 

(2) Ban the use of untested food additives immediately. Reduce the number of those tested, considered harmless, and approved for use to an absolute minimum.

(3) Rapidly phase out the use of long-acting pesticides and herbicides, unless proven harmless, except for emergency situations such as malaria control. Ban the sale of these pesticides for household use. Seek control of insect pests and weeds through other means, including soil improvement. Well nourished plants are most resistance to insects and fungi than deficient ones. 

(4) Warn the public that all petrochemicals, whether in food, water, air, pesticides, cosmetics, detergents, drugs or other environmental contacts, are potentially dangerous to many, and probably to all, individuals. Tell them that the least contact is best. 

(5) Give the public access to fundamental knowledge of good nutrition. If we are to survive, this must be taught in every school grade from kindergarten¬†through college. Primitive wisdom tells us that the production of healthy, normal babies depends on optimum parental nutrition¬†before conception, as well as during pregnancy. Breast-feeding is most important, and should be followed by a diet high in raw and unprocessed foods. Most birth deformities are unnecessary. Good bones, good muscles, attractive skin, normal endocrines, a healthy liver, good reproductive capacity, good intelligence, and good looks depend upon good food. Our people must know food values—and nourishing food is not necessarily¬†expensive.

(6) Compost city wastes for use of fertilizers: return organic materials, minerals, and trace elements to help rebuild our plundering soil; and reduce the use of synthetic fertilizers high in nitrogen content which are contaminating our water and food supplies. Demonstrate to farmers that this approach is economically feasible. 

(7) Raise foods for quality rather than quantity. High protein, high vitamin and high mineral foods have much higher survival value than those with more calories but less essential nutrients. Calories alone are not enough. 

Dr. Price simply helped opened my eyes…maybe he even initiated my passion for living based on these suggestions, and more. I do, however, see things in a different light only in the sense that I trust God, and His creations. I do not trust man, and his intention from his creations.¬†God created this earth with a purpose for every living thing on it. Food, fuel, family, and fixes, there is always a natural remedy.

Before I knew it, I was eager to see what others had to say. So I came across a few other [now my “go-to”] names when I have something to look up, or am in a research mood.

Dr. Mercola being the first name that comes to mind because I simply love his site. I find him both encouraging, and educational. 

Katie, also known as “Wellness Mama” is a great read!

When it comes to building our life on our little farm, Mother Earth News is where I check first for up-to-date, organic homesteading.

Being a mama of two, and of two totally contrasting experiences as far as births go, I recommend reading the following books: “Natural Childbirth the Bradley Way” by Susan McCutcheon and “The Thinking Woman’s Guide to a Better Birth” by Henci Goer.


Recently I’ve come across the name “Aviva Romm” via social media, and I hope to dig in a little deeper to see where that leads me.

Sometimes I feel like I know too much, that if I had never began my research escapades, life would be so much easier. I wouldn’t worry about literally everything. I wouldn’t want to teach and inspire my children to live better lives, so that one day they would live in a more natural world. Sometimes the fact that there are still SO. MANY. MORE. FACTS¬†out there scares the living hell out of me. But guess what?! I’m willing to take them on. ¬†Being a natural mama means always researching, so you know you are prepared when tough questions or decisions come your way. And as we know, life continually does just that.

Knowledge is so powerful. And though I may not be supermom, my quest for “power” continues. And maybe you can help me with that…

What is your favorite website, book, blog, podcast, or any other form of information that relates to natural living? (Essential oils, organic gardening, vaccines and other medical pros and cons, fitness and exercise, natural remedies for athletes, homemade household products, gluten free or paleo recipes, living simple etc.)

Please comment and add your favorite source to the list! 

The Best Gluten Free Banana Pancakes

Nutrition & Good Eats

We’ve been making banana pancakes for a couple years, but it took us a while to settle on a recipe we found both easy, and tasty…with a good texture!

We tried the minimal “only 2 or 3 ingredients” recipes and couldn’t quite adjust to our likings.

We tried multiple gluten free flour options and nothing came together just right.

It was only until about a few months ago that we found the perfect blend of organic ingredients.

3 ripe bananas

3 eggs

1 cup almond/coconut milk

A whole lot of cinnamon (forgot to measure so just eyeball for preference.)

1/2 cup Simple Truth gluten free mix (or your favorite gluten free all purpose flour blend)

1/4 cup coconut flour

The pancake batter is similar too regular batter, only the outside of the pancakes will cook faster than the inside so don’t use a super high heat, and be prepared to flip once or twice each.

We always make dollar sized pancakes (or bite size, and sometimes Mikey Mouse) depending on what the kids want. I’ve also found that making them smaller helps them cook more evenly, and keeps it so the center isn’t gooey.

Top with a small smudge of crunchy peanut butter and you have breakfast!

This recipe makes a fairly large batch. It usually feeds all 4 of us, with a few leftover. There’s no need for syrup, the peanut butter is the perfect addition, while providing a little more protein. The banana and coconut are just the right amount of sweet.

Hope you enjoy as much as we do!


How Many Calories do you Burn?

Nutrition & Good Eats

Ever wonder how many calories you might be burning throughout the day? In the world of nutrition, this is called “total energy expenditure”.

How about a little nutrition math lesson!

Through simple equations, one can calculate and estimate the amount of energy used each day. [[Simple?? Right. I dreaded math in school, and nutrition math is no easier. However, very important to learn]] Remember, there will always be individual variations and these calculations are just estimates. I’ve done my own calculations to break down each step.

1. Convert your weight into kilograms from pounds; divide pounds by 2.2 to do so.
(weight in pounds=110, therefore, weight in kilograms=50)

2. Estimate your REE. For women, the calculation goes as such: REE= weight (kg) x .9 x 24 For men, the calculation is: weight (kg) x 1.0 x 24
(50 x .9 x 24 = 1080)

3. Estimate your energy expended in physical activity. I used a chart from my ‚ÄúDiscovering Nutrition‚ÄĚ textbook. This is the chart:

Activity Level Description % of REE
Sedentary Mostly resting with little or no activity 20-30
Light Occasional, unplanned activity (going for a stroll) 30-45
Moderate Daily, planned activity (breif workouts, or brisk walks) 45-65
Heavy Daily workout routine requiring up to several hours of exercise 65-90
Exceptional Daily, vigorous workouts for extended hours (training for competition) 90-120

I chose 65% For myself (.65x REE(1080) =702)

4. Estimate your thermic effect of food (TEF)

TEF= .1 x Energy(physical Activity) + REE
(TEF= .1 x [702 + 1080] = 178.2)

5. Estimate your total energy expenditure.

TEE = REE + Energy+ TEF
(TEE = 1080 + 702 + 178.2 = 1960.2 )

My total energy expenditure is about 1960 calories.

*REE = Resting Energy Expenditure: The energy needed to maintain all bodily functions needed to sustain life at rest.
*TEF = Therminc Effect of Food: The energy expended to digest, absorb, and metabolize the foods we take in.
*TEE = Total Energy Expenditure: All energy expended
(Keep in mind, energy is calculated in calories.)

So, after doing the math, in order for me to MAINTAIN the body I’m at, if I continue being consistent with the same activity level I am at, I need to consume that 1960 in calories each day. Which I probably do, and I’m sure some days I eat more, especially the days I am more active. I’m pretty good at listening to what my body needs.¬†

These calculations can help with losing weight, because once you find what your body burns each day, you can adjust your daily intake to a more appropriate consumption. Pleeease remember that your macro-nutrient break down is still¬†important, and you can’t simply eat crap just because it fits your daily breakdown.

And if math wasn’t ever your strong suit, here’s a link I’ve found that comes pretty close to the equations I’ve done above.

Their calculation had me at 1948 instead of 1960, but what is 12 calories really?? 



Calculating Your Body’s REAL Age

Nutrition & Good Eats, Workin' Out
**This is a re-post from an entry I shared on an old blog years ago and I figured I would spruce it up and share it again!**


‚ÄúI’m feeling old!‚ÄĚ

‚ÄúMy age sure is catching up to my body‚ÄĚ

‚ÄúI must not be as young as I once was!‚ÄĚ

Whether you are attempting a strenuous workout, or simply getting out of bed, we’ve all been there and thought that at one point or another.

So is our age really catching up with us? And are our bodies as old as we sometimes feel? I found an article in a magazine that caught my interest, and though it may not be completely accurate, I found it fun and still somewhat motivating to keep a healthy and active lifestyle.

In two parts, this article arranged a questionnaire you could easily do at home to calculate what your body’s age really is compared to what your birth age is. I’ll write my information out as we go so you can more easily follow along.


1. Write down your real age: 28

2. Take your hip measurement in inches: (remember, at your hips you do measure over some butt. Measure over the widest locations of both hips and your tush.) 34

3. Take your waist measurement in inches: (remember, the waist should be the smallest part of the midsection, generally right beneath the rib cage.) 25.5

4. Divide your hip measurement by your waist measurement: 34/25.5=1.33

If less than .816 +4 years
If .816 or higher do nothing

New Age: 28

5. Take your resting heart rate by placing two fingers (never your thumb) on your wrist below your thumb. Count the number of beats in 30 seconds and multiply by 2: 58

Remember, many factors will influence a true resting heart rate… being previously active, your daily coffee, a head cold and much more…the best time to take this is first thing in the morning. Lucky for us, so many gadgets can measure this for us. I wear a FitBit, and my average resting heart rate was 58, so I used that.

54 to 59 -4 years
60 to 64 -2 years
65 to 72 -1 year
73 to 76 +2 years
77 and more + 4 years


New Age: 24

6. Sit on the floor with your back straight, legs together and arms out in front of you at shoulder level. Mark on the floor directly below your fingertips. Reach forward slowly, (breathe out as you reach) keeping your legs straight. Mark where your fingertips reach and then measure the distance between the two marks.

0 to 10 inches +3 years
10.1 to 15 inches +2 years
15.1 to 16 inches -1 year
16.1 inches and more -3 years

19.25 inches


New Age: 21

7. Do as many modified pushups (on your knees, keeping your body straight and lowering your chest within 4 inches of the floor) as you can without stopping: I stopped at 40

0 to 4 reps +2 years
5 to 24 reps +1 year
25 to 39 reps -1 year
40 or more reps -2 years


New Age: 19 

7. Sit with your back and shoulders parallel to a wall and your feet pointed straight ahead with your knees bent to a 90 degree angle. Hold that wall-sit position for as long as you can and time yourself in seconds: I stopped at 90 seconds

0 to 30 seconds +2 years
31 to 60 seconds +1 year
61 to 90 seconds -1 year
90 or more seconds -2 years


New Age: 17


Fill in the answers and then add up the points until the end to see results.

A. I typically eat ___ times a day (including snacks): Five or more times =4


B. I eat high-fat or fried snacks ___: Rarely/Never= 3.5

Regularly (7 or more times a week)=1
Sometimes (4 to 6 times a week)=2
Rarely (0 to 3 times a week)=3

C. I eat meals or snacks that include fruits or vegetables ___: Regularly= 4

Rarely (1 to 5 times a week)=2
Sometimes (6 to 9 times a week)=3
Regularly (10 or more times a week)=4

I ___ avoid processed foods that contain trans fat, saturated fat, and large amounts of sodium, and sugar: Almost always, 3.5

Rarely (it doesn’t alter my buying or eating habits)=2
Sometimes (I try to buy and eat the right things, sometimes I slip)=3
Almost Always (I purposely avoid buying or eating foods that contain these things)=4

0 to 9 points +3 years
10 to 12 points +2 years
13 to 15 years -2 years
16 to 17 points= -3 years



If you are older than your actual age, here are some little things you can do to make a difference:

  • Get active! Add 30 to 45 minutes of your choice of cardio to your daily routine.
  • Stretch and increase your range of motion.
  • Ask for nutritional guidance and start eating real, whole foods that fuel your body

If you are your actual age:

  • Maintain your muscle because around age 25 cells start to break down and decrease easier. (I can be a witness to this. And after having babies, you work twice as hard to keep half as much muscle!)
  • Fight aging with foods such as antioxidants.

If you are younger than your actual age:

  • Keep pushing your heart harder by high-intensity interval workouts.
  • Keep watching your waist. The trick isn‚Äôt always watching the weight but where the weight goes as we age.


Thanks to Women’s Health Magazine back in 2010!