It takes courage to make lifestyle changes and faith to overcome our obstacles. My hope is that by sharing my personal and professional experiences with you, we can both be courageous in our journeys of faith and fitness!

Everything is Permissible, but not Beneficial!


It’s totally legal to smoke, but it’s not beneficial for your health.  It’s also totally legal to drive your car into a cement wall, but it’s not very constructive now is it!?

This principle is the way I believe we should see food.  Food isn’t bad (unless it’s rotten or moldy!)  YOU aren’t bad because you ate a certain food.  I hear it all of the time…”Oh my gosh, I was so bad this weekend!  I had like 2 cupcakes, ribs and 3 beers!  I ate bad, bad, bad!  I feel so yucky and bloated!”

Marketing and advertising of diets and weight loss programs don’t help when they say “only eat good carbs and avoid bad carbs”.  Since when do carbohydrates disobey?  They won’t change their behavior by putting them in timeout.  They do what they were meant to do and function the same all of the time.  Food is not “BAD”, but there are many foods that just aren’t beneficial.

When you are trying to lose weight, there are foods that will be beneficial in helping you to do so.  There will also be foods that if eaten, they won’t be “constructive” in helping you reach your goals.  Are you off track if you eat some?  No.  Are you “bad” if you eat a cupcake?  No.  You just may not be benefiting your body with nutrients or you’re making a choice that isn’t as constructive in reaching your goals.

We eat so that we can live life fully!  If feels good to eat beneficial foods.  We have energy, we don’t bloat, we sleep well, we digest well, we think clearly, we have very little cravings AND as an added bonus, our weight magically drops when we eat beneficial foods a majority of the time!

What are beneficial foods?  They are foods that have a high number of macro nutrients (proteins, carbohydrates, and fats), vitamins and/or minerals.  They are usually low in sugar, sodium, saturated fats and preservatives.  They are fairly close to the original source and haven’t been altered much or at all.  (Ie:  apple right off of a farmer’s tree ;)

What are non-beneficial foods?  They are foods high in saturated fats, sodium sugars, refined carbohydrates, preservatives and other ingredients we can’t pronounce!  They are usually low in benefits.  They often come in boxes, packages, wrapper, bags and can say “pre-cooked”.   (Ie:  McDonald’s cheeseburger)

Here are some examples of highly beneficial proteins:

chicken breast (without skin)

lean turkey





egg whites

*These are mainly protein sources.  There are also foods that have both protein and fiber or protein and beneficial carbohydrate  like:


black beans

chickpeas/garbanzo beans


non-fat cottage cheese

non-fat greek yogurt

part-skim mozzerella cheese


Beneficial whole grain carbohydrates are carbohydrates that are low in sugar, high in fiber and low in unnatural preservatives like:


brown rice

sprouted grain bread


whole grain tortillas

Other beneficial carbohydrates that have fiber and lots of vitamins and minerals are:

sweet potato












spaghetti squash

butternut squash

A few beneficial fats include:


olive oil

coconut oil


natural almond butter

natural peanut butter

flax seed


If you eat from the things on the list above often, then you are benefiting your body!  If every once in awhile, you choose to have a cupcake!  Awesome!  Living life to the fullest means enjoying a cupcake here and there!

If you feel unsure about whether or not you are eating highly beneficial foods or are not sure how to get started, please download the Pantry Overhaul!  This will help you get started and give you enough background to get you on your feet!

If you feel like you are getting beneficial foods, but aren’t sure in what amounts, download the “Balancing Nutrients” guide for FREE!

Benefiting your body with nutrients will help you find success.  Don’t neglect that fact!

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