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August 2020

Greek Salad small

Greek Feta Salad

Greek Feta Salad

INGREDIENTS (serves 8):


  • ½ cup nonfat Greek yogurt
  • 2 cloves garlic, minced
  • 1 tsp salt
  • ¼ tsp ground pepper
  • ¼ cup lemon juice
  • 2 Tbsp olive oil
  • 1 Tbsp dried oregano
  • 1 pouch unflavored fiber or (I Tbsp Psyllium husk)


  • 1 large head romaine lettuce, shredded
  • 1 English cucumber, thinly sliced
  • 1 cup radishes, thinly sliced
  • 1 bunch green scallions, chopped
  • ½ cup fresh dill, chopped (I used 2 Tbsp. dried dill)
  • ½ cup crumbled low-fat feta cheese


  1. Shred lettuce and prepare the vegetables, put them all together with the feta in a large bowl.
  2. Place all the dressing ingredients in a small blender and pulse until it is fully combined
  3. Pour the dressing over the salad and toss until it is evenly coated.


Originally posted 2020-05-15 19:31:59.

Cauliflower Crack

Cauliflower Crack

Cauliflower Crack

FOOD MUST TASTE DELICIOUS.  That is one of my personal principals.  I love to eat, I love food, and I want to be sure what I spend my calories and carbs on is worth it! I don’t want to suffer to maintain or lose weight.  It doesn’t work if you will suffer while you lose weight hoping to suddenly be happy after the weight is off.  You deserve to be happy while you lose it.  That’s the key to keeping it off.

This super simple recipe will soon be one you make all the time.  Tag a friend who needs it! #one80eating #cauliflower


  • 1 large cauliflower head cut into florets, it is about 7 cups
  • 1 packet taco seasoning
  • 1 cup shredded cheddar cheese
  • ½ cup thousand island dressing, I used Primal Kitchen


  1. Preheat the oven to 400°, coat a baking sheet with parchment, lay the cut cauliflower on the pan and spray with non-stick cooking spray.
  2. Top the cauliflower with the taco seasoning and toss to coat.
  3. Bake the cauliflower for 20-25 minutes.
  4. Remove from the oven and sprinkle with cheddar cheese.  Cover the pan with foil and bake for another 10 minutes at 400°
  5. Uncover the pan and either coat the cauliflower with the dressing, or plate the cauliflower and serve the dressing on the side as a dip.

Be sure to take a picture and tag me!

Jouornal blog 2

4 Ways to stay Motivated after January

4 Ways to stay Motivated after January

It’s all fun and games making New Year’s Resolutions.  It is another thing altogether when you are put to the test to see them through.

If you are like the rest of us, February 1 is when the excuses roll in.  ‘I’ll go to the gym tomorrow night.” or “The Bachelor is on, I’ll just have this Monday night glass of wine, tonight.”

That is my experience.

I had to take Resolutions into a different category if I was to see them through.  I changed them to intentions and had to do a little extra work to see them through.

Here is my 5 ways to keep motivated ALL YEAR LONG:

#TransparentWrite them down

I mean this. Every day, EVERY. SINGLE. MORNING. I roll out of bed, when I said I would the night before and stumble to my journal. Even if I only have 5 minutes. I scribble out what I am grateful for, my 10 goals (Resolutions/Intentions), and mantras (like…”What kind of person do I want to be 10 years from now? Show up today as her…”  that kind of thing).

#Transparent-2Do a Cleanse

Not a diet cleanse, but a comparison cleanse.  If you keep your eyes on your own paper (I am talking to myself here) you will be far happier if you stay in competition with yourself.  Go back to #1, keep your personal intentions fresh at all times, then go easy on the social media game. You will also find that 30 minutes added back into your day gives you more time to reach your Resolutions. Did you know that 30 minutes a day of mindless scrolling adds up to 22 missed workdays over the course of a year?

#Transparent-3Get a New Toy

If your budget can afford it, choose something that is worth fighting for and practice delayed gratification.  It could be, “Go to the gym 4 days this week, on the 5th day get the Starbucks” Work for something. Your confidence will SKYROCKET.

#Transparent-4Post It

I am a believer that you can achieve what the mind conceives.  I write my goals down and post them above my faucet on my bathroom mirror.  I write mantras that I want to remind myself of. I write goals. I do this because I never remember them first thing each morning.  Life is busy, crazy, and hard. I need these posted as reminders. All this work on the easier days makes determines what type of person will show up when life gets rocky and resolutions are likely to be forgotten.

What do you do to stay motivated?

Copy of XO,

Originally posted 2020-01-26 02:38:45.


Classic Kale Salad with Chicken

Classic Kale Salad with Chicken

INGREDIENTS (2-3 Servings)

10 cups baby kale

The juice of 2 lemons

7 Tablespoons Organic Olive Oil

4 Freshly mashed garlic cloves

1 Tablespoon hot red pepper flakes

Pinch of Salt

Organic Hemp Seeds

1 rotisserie chicken, shredded



  1. In the bottom of a large salad bowl, whisk the lemon juice, olive oil, salt, garlic, and red pepper flakes
  2. Add baby kale and shredded chicken
  3. Toss to coat and top with hemp seeds (optional)

Originally posted 2020-01-21 16:07:21.

Dieting forever

Have you ever asked yourself, “Will I be on a diet until the day I die”?

Have you ever asked yourself, “Will I be on a diet until the day I die”?

Is this you?  I asked that question of myself for years.

I know you.  You have layers on your body that you desperately want to shed. You are successful in so many places in your life.  You have won awards, raised great humans, face the day head-on, meet deadlines, smile through hard things, and juggle the needs of others.

You think that you have to prove your worth to everyone that you meet.  You feel as though you have to explain why you haven’t lost the weight and then prove that you are still strong and competent and worthy of listening to.

Your self-confidence shrinks every morning because of this routine: (I know this is what it sounds like and feels like- because I have lived it too!

You look in the mirror, you are wrapped in a towel, your hair is wet, I hear what you are saying to yourself. It’s mean.  You see the folds, the thick arms, the dimples on the back of your thighs. Your hair is cold on your neck, and you tilt your head to the side trying to find the beauty in the mirror. YOU can’t see it; your loved ones do, but you don’t.  “You are ugly, you are not good enough, others are better at everything,” you tell yourself.

You pledge each morning that today is the day that you are finally going to be successful at losing weight. You are not really sure how you will do this, but today is the day. You will start with the plan of not eating.  That will work. With fewer calories in, you will beat the scale, you tell yourself.

You step into the cold closet. Your clothes already feel tight and you haven’t even started to get dressed.  You just know they will be. You can already feel it. Your closet is a place you don’t want to be in. You already feel defeated, grey, bland, why try.  You are going to really avoid all the foods you enjoy because that is what got you here, you tell yourself.

You are dressed.  The waist is tight, the pants pull across your zipper, your skirt is already bunching up. You really want to hide, maybe just go back to bed.  This has been a hard way to start another day. Now you have to go and be something that you do not feel. You have to go give joy, love, show confidence, peace, strength, and poise to the world.  The world demands that you do it, but it is painful because you feel none of those things. Not after what just happened in your head while you were getting dressed.

I am talking to people who are worried that this will not get to the end.

I have a heart for you.  I weighed 226 pounds before I was pregnant.  In that season of disordered eating, I was using food as a companion and for comfort. The uncomfortable aspects of my life were covered up by Ben & Jerry and Pillsbury cookie dough.  The ice cream brothers and the Pillsbury Doughboy helped me to numb the parts of life that were hard to face. I didn’t know that by covering the pain I was also covering feeling too good.  I was in a sugar numb (or food coma) Did you ever pause long enough to give contemplation to the meaning of being in a coma? Think about what it truly means to be in a state of coma, now realize that with food. If you use food to numb, you would numb the good feelings.

Each morning, like you, I pledged willpower of starvation and being good.  I would fight hunger the first half of the day, eating just the apple (because it was healthy and kept people from asking), sometimes I was able to keep it up for 2-3 days, but I always lost steam and willpower.    The saving phrase came next, I’ll start tomorrow (and the pledge to be perfect starting tomorrow, so I may as well eat everything I have missed these past days). This cycle was exhausting. I eventually quit trying.

I quit trying until someone asked me THE QUESTION:  “You say you would die for your kids, but would you change for them?”

That question made me willing to admit that my way wasn’t working.  I needed to learn what to do to find food peace and get help to quiet to voice that was causing the anxiety, shame, and food drama in my head.  I knew that if I didn’t do this, and soon, my daughters were designed to grow up and have the same voices speaking death to them each morning.

Back to your voice: would you allow someone to talk (out loud) to you that way in front of your kids or loved ones? NO!  For the same reason, you should not be listening to those words, even if they are in your head and only you hear them. That is not how you are supposed to live.  You are meant to be happy.

CarpenterOne80 was born out of this.  It exists to clear up food confusion so that you can win at losing weight, feel confident, and live life without regrets.

They are simple (perhaps not obvious…YET) principals that will end food drama, balance blood sugar, allow weight loss without hunger, denial, and deprivation.  You will lose weight, feel good, not be a slave to the gym, be able to dine out, and enjoy cocktails while looking and feeling our very best.

What else can you do? Be your own expert and educate yourself.  If something sounds too good to be true, it probably is.

If you want to save time, follow a program based in science, lose more weight and see real, permanent results, don’t do it alone.  Look into SOS or one of the digital courses we offer.

There is a better way.  This is a simple system that came from following this golden rule:
“Decide what you need most in this world, then go out and do that.”

This is your time to answer the question, “Will I be on a diet on the day I die?”  With CarpenterOne80, your answer can be ‘NO’.

Originally posted 2020-01-19 02:30:28.

GG Crackers small

GG Crackers… Anyway You Like ‘Em

GG Crackers… Anyway You Like ‘Em

It’s no secret from my insta stories that I love GG crackers!    I get tons of questions about these, like where to find them, why I eat them, and what to put on them.

They are a great high fiber/low net carb way to get your fiber up while keeping calories and carbs low.  I admit they are dry & bland. They are not like Doritos or a Cheez-It that you would eat for fun. These are functional and a great way to help you get your fiber number up. Pro tip:  you want to keep water close by when you are eating them. I have tried a lot of alternatives but this is the gold standard for high fiber, low net carb, low calorie. Again, not as delicious as a stand-alone but they are a great vehicle for foods like I have below.


  1. Greek Whipped Cream Cheese, raspberry, ZenBasil seeds (Lady Diana’s fav).
  2. Kite Hill cream cheese (dairy-free), salmon, & dill
  3. Rao’s Marinara, turkey pepperoni, & low-fat mozzarella
  4. Avocado, hard-boiled eggs, everything but the bagel seeds
  5. Peanut butter and banana and ZenBasil seeds
  6. Guacamole and turkey and red pepper flakes
  7. Chicken Salad
  8. Hummus, cucumber, tomato, & balsamic vinegar
  9. Scrambled eggs (top with feta if you can do dairy)


Have you tried GG’s yet? What’s your favorite combination?

Originally posted 2020-01-16 16:30:01.


Easy Eggs

Easy Eggs

This simple meal turned out so good I had to share. I  make this using it whatever is in the fridge. 1/2 red onion, 1 leek, and 1/2 zucchini. I chopped everything finely and sautéed the veggies in a little bit of EVOO. Then I cracked four eggs, sprinkled with oregano, sea salt, and chili flakes. Covered the skillet and cooked for about 5 minutes. Serve this over, low carb toast.


  • 4 Eggs
  • ½ Zucchini
  • 1 Leek
  • ½ Onion
  • 1 teaspoon Extra Virgin Olive Oil (or Avocado Oil)
  • ¼ teaspoon Oregano
  • Pink Sea Salt to taste
  • ¼ teaspoon Chili Flakes



  1. Chop everything finely and sauté the veggies in Olive Oil.
  2. Crack the eggs, top with spices of choice
  3. Cover and cook for 5 minutes.

Originally posted 2020-01-13 17:31:23.