The Next Chapter by Jim Johnson

Since December 28th, 2015, I have changed the way I’ve been cooking and eating. I’ve been working hard at controlling the carbohydrate intake every day (I am averaging less than 100 grams each day). I’ve been concentrating most of my recipes on an LCHF diet plan. I’ve been using web sites such as, that have helped me a lot.

I have logged every meal into #MyFitnessPal app. I wear a #Fitbit and it automatically registers the steps into #MyFitnessPal as long as I keep Bluetooth enabled on my phone. I’ve started working out again which I log into my #FitnessPal.

My results?  I’ve lost 14 pounds. My blood pressure is the lowest it’s ever been. Yes, I’m on a BP medication but will be going off it soon.

I have osteoarthritis in my knee and hip. My knee pain has all but gone away. My hip still hurts at times, but it has in the winter.  But I’m encouraged all the same.

My blood sugar readings during the day are now within the normal range according to the American Diabetes Association scale. While I am on medication, my goal is to get off of it.

TODAY, I start a new plan.  I’ll be drinking this for breakfast and dinner.


UPDATE: It tastes GREAT! Thick shake. I used a blender to mix it well. I really like it! My 10 year old son tasted it and gave it a thumbs up!

I’ll eat a normal lunch (still watching the carbs!)  My new goal is to drop another 10 pounds.

My challenge to YOU is coming very soon. Be watching for it.

I’ll record my new progress as I start tis new chapter. Be watching for that, too. 

If you’re interested in this shake now, visit to order some. You’ll see some great transformations there, too. 

Who Should be Your Fitness Partner (s)?

Choose someone who you trust. Someone who you know won’t accept your lame excuses for skipping your workout or running a train on a pint of Ben & Jerry’s. Hopefully you can find a workout partner with the same schedule as yours. Don’t worry though- that’s not necessary. You can use good ol’ technology to check in on each other and make sure you’ve done what you were supposed to do.

Set clear, written goals and expectations so you both know your roles as well as boundaries. Usually, just having to check in with someone makes them stick to their workouts, but add in some friendly competition if you’d like. For example, set a goal for how many times you will workout that week and for how long. Both of you can work toward that goal. If someone skips a workout they owe the other person a coffee, or maybe 1 million dollars, depending on your budget. Make short-term and long-term goals to keep you motivated.

Don’t ask yourself “What if I fail?” and don’t think about letting your partner down. Instead, force yourself to daydream about “what if I succeed?” and get excited about the new body, new energy, and new strength you will have. Look forward to your accountability partner’s cheers and applause!



Coming Soon!


Coming soon:

☆ A new challenge for me and YOU!

☆ The forming of a new local, encouragement  group for your fitness journey!

☆ New tools to help me and you get and stay healthier! 

☆ What I’ll be sharing is for folks seeking better health – no matter where you live. Fort Wayne, any State, anywhere in the world.

Stayed tuned to this blog to find out when this all begins.

I’m on my journey towards fitness to succeed. I want you help you suceed, too.  We can do this TOGETHER.


Delicious Italian cheesy stuffed chicken by Stacey


Recipe type: grain free, gluten free, low carb

Serves: 5


1.5 lb boneless skinless chicken breasts, pounded thin
6 slices prosciutto
4 mozzarella string cheese sticks, cut in half
⅓ cup fresh spinach
1 ½ tbsp mayonnaise, organic or homemade mayo
½ tsp garlic powder
½ tsp sea salt
¼ tsp Italian seasonings
⅛ tsp black pepper
1 ½ tsp parmesan


Preheat oven to 350 F, and line or oil a baking sheet.Place chicken breast halves between two pieces plastic wrap or parchment paper and pound thin with a kitchen meat pounder or mallet.

Once chicken is thin, peel off top plastic wrap or parchment paper, and place a slice of prosciutto on top.Then place a little spinach on top, and then a string cheese. Roll each half.chicken breast around the filling while tucking in the sides.

Place each chicken roll on the baking sheet. If chicken won’t stay rolled then use a wooden toothpick to keep together.In a small mixing bowl combine: mayonnaise, garlic powder, sea salt, italian seasonings, and black pepper. Mix together.

Use a pastry brush or butter knife to spread the mayonnaise mixture over the top and sides of the chicken rolls. Sprinkle the top with parmesan cheese. Bake for 30 minutes, or until chicken is done. Serve.


Serving size: 1 seving out of 5
Calories: 137
Fat: 7 g
Saturated fat: 2 g
Unsaturated fat: 3 g
Trans fat: 0 g
Carbohydrates: 1 g / Net Carbs: 1 g
Sugar: 0 g
Sodium: 859 mg
Fiber: 0 g
Protein: 19 g
Cholesterol: 44 mg


Low Carb FAQ by Libby


Isn’t eliminating entire food groups unhealthy?

Vegans and vegetarians eliminate entire food groups, but going low carb we  only eliminate wheat, grains and sugar, which are not food groups, but sadly found in thousands of products. We still eat good quality, nutrient dense carbohydrates, but in very limited quantities by eating low carb fruit such as berries, non starchy vegetables, and all other real food. By choosing to go low carb, we reduce the impact carbohydrates have on our body, reduce our insulin levels, improve our appetite control, and improve our cholesterol profile.

Why are whole grains so unhealthy?

Diets full of whole grains, are also high in carbs, cause inflammation, contain gluten that inflames the lining of the gut, which causes leaky gut and malabsorption of vitamins and nutrients. By giving up grains, bread, pasta, etc, you eat far more real food and gain so many more nutrients lost by avoiding a slice or 2 of wholegrain bread or pasta. The use of whole grains in manufacturing, is also a marketing tool to make a product appear to be more healthy and natural than it is.
Surely we need carbs to fuel our body and our brain?

No, our bodies are brilliant adapters and can run far more efficiently on fat! When we switch to low carb and high fat, the body burns fat and produces ketones. We can only store a limited amount of glucose as glycogen, but we have almost an unlimited supply of energy as fat. The body can also produce it’s own supply of glucose from proteins via a process called gluconeogenesis.

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