Dot to Trot

My world is expanding as my butt is shrinking!

LCHF Quiche With Spinach, Sundried Tomatoes & Goat Cheese

A little project the hubby and I have been working on is now ready. No, not the quiche. Here’s a video we made of how I make my quiche.  Hope you enjoy the video as well as the dish. The goal is to post 2 videos a week on my new YouTube channel.

Oh, and since I’m doing the Whole 30 (more on that later) this month, don’t fear. The video was shot in August.  So no goat cheese for me in September (how sad).

Reclaiming My Active Life

crossing finish line 2015

A heavier me in 2014 crossing the finish line of my last 5k race. Time to start running again.

While I got the all clear from my oncologist to start working out a few weeks ago, I’ve really been slow to start and I think that’s a good thing. Between the surgery and radiation treatments, fatigue kicked my butt for a while. But now my energy level is off the charts and it’s time to start easing my way back into my active lifestyle.

Starting Strength Training
Last week I worked out with the free weights at the local gym. Since I’m still healing from the surgery, I’m trying to avoid pulling or tearing anything around my abs. I’m lifting lighter weights and limiting myself to two 30-minute sessions a week.

Weight lifting is even more important now since my hysterectomy. Weight lifting is a great way to reduce muscle loss and ward off osteoporosis.

The nice thing is my husband is training with me – it’s always good to have a spotter!

Of course this means I’m looking for an awesome strength training app. Why use pen and paper when an app will do?

Shooting For Disney Races
Maybe 2017 is the year I can cross the runDisney 5k and 10k races off my healthy bucket list.

After a lot of starts and stops, I’m finally committed to achieving my running goals. This morning I ran for the first time in months. It was glorious. I’m starting with basics – interval training. I’m following the Runner’s World beginner program over the next 10 weeks. I didn’t do too bad today, only feeling a little winded during my last interval.

Obviously I’m not looking to set the land speed record. With 3 runs a week, I’m more turtle than hare right now.

Depending on how the training goes, I might be able to try a untimed 10k before the end of the year. At the very least I can do some of the upcoming holiday 5k races as I build up my strength and endurance.


We moved our bikes from the shed to the living room this summer as encouragement to hit the trail. Thankfully I now have the all clear from my doctor to ride.

Just For Fun
The husband and I are also planning some fun biking outings too. This summer we moved the bikes out of the shed and into our living room because we were going out nearly everyday before my surgery. While I’m limiting myself to just weekend cycling (don’t want to over do it), we hope we can put some miles on these puppies before the weather turns.

With the cycling it’s solely for fun and sight-seeing. I’d love for us to hit the Mount Vernon bike path, but I think I’ve got to get my sea legs back before trying that one.

I’m sure the above sounds like a lot, but each activities add up to 30 minutes a day. For someone who worked out 2-3 hours a day (yes, a day), that’s taking it easy.

Genetic Test Results Are In


My genetics test came back negative for Lynch syndrome and a host of other cancer risks.

My oncologist’s concern that I have Lynch Syndrome were for naught. My hospital’s genetics lab called to give me the awesome news. YAY!!! Of course, what doctors know about genes is limited as this is a new area of research. But for now I’m in the clear.

Why You Should Eat Real Foods
Since I’m not genetically at a higher risk for cancer in my breasts, brain, and digestive and reproductive systems, it’s clear that something external triggered my uterine cancer.

My money is on the recommended American diet (high carb, low-fat). Read more…

Fitness Trackers Don’t Cause Weight Loss (Psst…Neither Does Exercise)

Do wearable fitness trackers help you lose weight? Of course not. Why? Because exercise doesn’t cause weight loss. Yet, researchers who still believe in the calories in, calories out myth spent 2 years and some serious dollars studying the weight loss results of those who wear fitness trackers.

Since the researchers believe in the weight loss myth of eat less and move more, they’ve earned the Captain Jean Luc Picard Double Face Palm Award!

If you’re not convinced that eating less and exercising more causes weight loss, then I suggest you check out this article about the show The Biggest Loser. Your body fights you tooth and nail when you cut your calories and exercise more.  And as an added bonus, your slower metabolism doesn’t bounce back.

Not enough evidence? How about the famous Women’s Health Study that showed if you exercise 1 hour a day everyday for 3 years, you’ll lose a total of 0.25 pounds. Yep, 1/4 of a pound…over 3 years.

I learned this lesson the hard way. When I started on my health journey, I tried exercising like a demon to “burn” calories. The result was one injury after another and not a whole lot of movement on the scale. My doctor told me to stop exercising until I lost 50 pounds. I thought he was insane. But sure enough, I focused on learning the nuts & bolts of LCHF eating and the pounds fell off. No calorie counting. No exercising.

I’m not saying don’t exercise. I love working out. It’s good for you, especially exercise that builds strength. But it isn’t a great tool for weight loss.

As they say, you can’t outrun your fork.

New Videos: LCHF Pulled Pork & BBQ Sauce

I’ve blogged about making an LCHF friendly pulled pork with mustard BBQ sauce. Now there are videos showing how to make both. Of course no BBQ is complete without coleslaw, which you can learn to make via my new YouTube channel.

Pulled Pork (with sugar-free rub)

LCHF Mustard BBQ Sauce (also sugar free)



Radiation Treatments Are Over…Now What?

apr 15 before after

My efforts to regain my health are paying off big time. But what comes next?

After finishing my radiation treatments last Friday, my husband and mother promptly took me out for a little celebration lunch that put an early end to my Whole 30 Challenge.

Disappointed? Nope.

Actually I completely forgot about the Whole 30. Clearly I wasn’t mentally ready to take on a challenge. With my treatments coming to an end, for the first time since mid-June I actually started giving serious thought to my future. Read more…

Nutrition Science: Follow The Money


For 50 years the sugar industry quietly funded nutrition research to shift the blame of our health ills on saturated fat.

This must read article shows how nutrition science is corrupt. For the last 50 years, the sugar industry funded a lot of nutrition studies that shaped the US dietary guidelines. And what a surprise, those studies shifted the blame for heart disease and obesity on dietary fat and continue to push the myth of eat less, move more.

Thanks to that very flawed research, as well as the stupidity of politicians and bureaucrats, the US government set us on a course in the 1970s where sugar and added sugars became a staple in our diet and healthy fats were drastically reduced.

As Senator George McGovern told doctors, who were warning against implementing the low-fat/high carb (& sugar) guidelines without further research, “Senators don’t have the luxury that the research scientist does of waiting until every last shred of evidence is in.”

So Washington turned us into lab rats. The results? We got fatter and sicker over the last 40 years. Read more…

Cooking fails

Amen! We all need to learn to be fearless in the kitchen. I hear from lots of folks that they just can’t cook. My response, you can. It just takes practice and keeping it simple.

Cooking without Limits

We all enter in the kitchen with high hopes, but sometimes our hopes are crushed at the end of the cooking session. Last evening fail in the kitchen inspired me to write this post for all us. Maybe this happens often, maybe only once in a while. Still, when it happens I feel so nervous and mad not about the fail, but about the food waste.

I have no photos, because I don’t know how to take photos of something that doesn’t look good or taste bad. But, we all learn from our mistakes or others.

Last evening I intended to do a Romanian dish which is something like a ratatouille. I found the recipe on the internet, but I realized that it needed more time in the oven than it was on the site. This is a good fail, because I can leave the dish more in the oven…

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Cookbook Review: Nom Nom Paleo


I spent the holiday weekend drooling over the recipes in Michelle Tam’s Nom Nom Paleo cookbook.

I picked up a wonderful cookbook – Michelle Tam’s Nom Nom Paleo: Food for Humans. It’s been out since 2013 but it is still one of the most creative cookbooks I’ve come across. And it is a fun read…how many cookbooks can you say that about?

I’m a big fan of Tan’s blog (same name as the book). If you are looking for healthy recipes and cooking inspiration, you need to check out her site.

Like her blog, the book includes recipes and cooking tips that are easy to follow. The combination of her witty prose, awesome cartoons and wonderful photography (by her husband) depict her love of real food, kitchen gadgets, and cooking.

You can’t read this book and not want to have fun in the kitchen. Regardless of your diet of choice she inspires you to turn away from the processed crap. Read more…

September Food Challenge: The Whole30


My monthly food challenge is back. This time around I’m trying the Whole30.

I planned to temporarily give up dairy in August. Unfortunately I have a lot more of it in my fridge than I first thought. With September right around the corner, my dairy stores are pretty much gone. So it is a good time to start my monthly food challenges once more.

Which leads me to the Whole30.

I’ve thought about doing a Whole30 challenge, but the idea of giving up dairy just seemed more like madness. I mean, cheese is just too damn awesome. And butter! No one is taking my Kerrygold away.

But here I am, months later taking a hard look at dairy.

Since the Whole30 doesn’t allow dairy, I decided to give it a shot. Staying ketogenic is easy with the program.  What really sold me on the idea is that I don’t have to give up my Kerrygold completely. I can turn it into clarified butter (which is allowed!).

And of course this means I get another health/cookbook book to read!

So today I’ll work on a Whole30 compliant menu and head out to the grocery store.  The recipes I’ve spotted look really good. I just need to stay within my keto guidelines.

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