The TRUTH about Calories and Weight Loss


The media and today’s popular fad diets talk a lot about counting calories.  So much so that many people are confused about the truth.  Calories are simply a tool to measure how much energy is contained in a given food.  The more calories a food contains, the more potential energy it provides your body.

While calories do provide you with the energy required to perform your daily activities, they are in fact the key to losing weight and accomplishing many fitness related goals.

If you consume more calories than you burn, you will gain weight.  Consume fewer calories than you burn and you’ll lose weight.  Although there is lot of other important information to have an awareness for, it really is that simple.

Many marketers of diet programs will try to convince you that you must consume specific ratios of calories from protein, carbohydrates and fat in order to lose weight effectively.  The simple truth of the matter is the total number of calories you consume determines how much you weigh.  The kinds of calories you consume determine how you’ll feel.

Sure, you can lose weight following a low carb diet.  But you will also feel tired, irritable, and lethargic…and worse, you’ll eventually have a weight gain or “the rebound effect”.  Instead of putting so much focus on the kinds of calories to avoid, focus on how many calories you need, and how many total calories you actually consume.

A pound of body fat contains about 3500 calories.  If your goal is to lose excess body fat, start by lowering the amount of calories you eat by 500 per day.  Over the course of a week, you will have consumed 3500 calories less than you need, resulting in the loss of one pound of stubborn body fat.

Burn more calories than you take in and weight loss is inevitable.


I came across this recipe and thought I would share for those who like to indulge a bit but without the added sugars and calories!
I will be honest I have not tried it yet but once competition is over it is one that is on my list of, must try!!!

This recipe was made by a Holistic Nutritionist!

Some say that chocolate cake in the morning makes for a perfect breakfast. While I’m all for unconventional thinking, the idea of having sugar loaded floury “goodies” doesn’t sound that good. Because processed sugars and conventionally baked goods don’t provide the body with clean energy and nutrients it requires, the vicious cycle continues and we crave more, which sometimes leads to overindulging.

In an attempt to still enjoy a sweet treat without the guilt, I recreated a chocolate cake using sweet potatoes, cacao, and coconut sugar. With just 65 calories per serving, 3 grams of sugar, 8 grams of carbohydrates, and 64% vitamin A, these chocolate squares do more than fix that sweet tooth. You will feel satisfied and all the cravings will be gone. You may not be able to have more than two squares simply because these treats are full of nutrients and very satisfying.

To make things a little more interesting, I tried layering a few squares with homemade raw chocolate. It tasted like heaven; even children kept coming back.

You can prepare these as small bites (about 40 pieces), a big cake, or squares as in this recipe. Whichever creation you choose, I promise you, they will be gone, fast.

Chocolate Cake Recipe:

0.50 cup(s), Raw Cacao
1 tsp, Vanilla Bean essence
2 tbsp, Organic Virgin Coconut Oil
3 large, Egg
6-10 tbsp, Coconut Sugar, Maple Syrup, or any other sweetener
4 cup, cubes, Sweet potato, raw, unprepared
0.5 tsp, Baking Soda
0.5 tsp, Baking Powder
Pinch Sea Salt or Pink Himalayan Salt
Preparation for the Cake: 24

In a food processor, place cubed, raw, sweet potato (any kind). Process on high until mixture resembles tiny crumbs. Place in a mixing bowl and add the eggs, coconut sugar, and raw cacao. Mix well and add melted coconut oil. Add baking powder and baking soda. Mix well and set aside.
Pre-heat oven to 375 F. Line a 9 x 5 x 2 baking pan with parchment paper. Right before pouring the mixture on to the baking pan, place mixture in a blender and blend on high for about 30 sec. Pour the mixture on to the baking dish and set in the oven for 25-30 min.

Raw Chocolate Ingredients (5-6 servings):

5 tbsp, Cacao Powder
3 tbsp., Raw Coconut Nectar
0.50 tbsp, Organic Virgin Coconut Oil
5 tbsp, Raw Coconut Butter
Preparation for Raw Chocolate:
Place all ingredients in a container that can be placed over boiling water to melt all ingredients. You can also use a double boiler. Mix all ingredients well and make sure not to overcook the coconut butter, it can burn easily. Once all ingredients are mixed well and the mixture resembles melted chocolate, set aside.

Take six squares (well cooled) and slice from left to right creating 3-4 layers for each square. Take some chocolate and cover each layer. Do that for all six squares. Let cool, your chocolate will harden in about 15- 20 min.


One week to go,…yes…getting excited and maybe a little bit nervous and how I know the nerves have kind of kicked in,…I caved yesterday and had an Ice-cream,… it was good at the time, but then felt nauseous,.. ugh…….lol …..yes I am human and its done and back on track !
This being my first show I have no expectations going in, maybe that mindset is what calms me a bit!
My daily affirmations right now are very important and I speak them out load,….with no one around of course!!
Still don’t know how I am posing and other than being fit, the posing is the most important thing. It’s all about stage presence and being comfortable on stage, so that does kind of freak me out a tiny bit.

That being said its 5:30 am and I am on my way to the gym now to practice some walking and posing,…thankful for my helpful trainers and youtube for some ideas!!

My Fitness Journey

Little less than three weeks until show time!!
This being the first time committing to this type of show I was not fully prepared for the hard work and dedication that is necessary to achieve this goal I set for myself!
Some days have been tough I have shed tears and I have laughed at myself,…maybe thats part menopause too, not sure lol! 🙂
Honestly there have been moments my thoughts have been give it up, eat that friggin Starbucks pumpkin spice muffin(one of my favourite things this time of yearLOL),what are you doing, this is hard, its time consuming,your too old (52), my body shape is not good enough, the negative self talk that kept me from doing this in my 30’s!!
But when I take a moment and revisit my goals, and think about how far I have come from two years ago mentally,.. I can now tell myself your never too old, I am not weak,… I am strong, I am not without discipline,…. I am disciplined, I am beautiful, I am unique, I am me and as hard as this process may seem I can and will do this!!
It may be difficult but it has taught me that I am stronger than I had imagined!!
These coming three weeks will be most difficult as the food menu changes to get to the body fat percentage desired and the workouts are heavy, never mind the posing and walking practice in those 4 inch heels I have never worn in my life, and believe me at the moment its not graceful by any means but I am up for the challenge!
Amongst all this working out and food prep and posing, an opportunity came up to model for a charity event, so I jump at the chance to get some practice wearing those heels and being up on stage with everyone starring at you,..yes this kind of scares me… but this whole process is also about facing fears, overcoming them and building confidence! I am proud of my progress and still have work to do but I understand that
Believing in yourself is half the battle!
If I can do this so can you!!
I am posting this in hopes of inspiring women,…. even if it is only one to follow your dreams you are never to old and it is never to late, don’t worry about what others think or say it doesn’t matter!
I am not perfect but I am me!!
Pics above of progress and of course the first ones I am a bit embarrassed about but when I see them all together with the pics from last week (Nov. 1/16) it gives me a sense of accomplishment!!
My Journey is my own!!