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October 2020

pink lunch sack

Our Childhood

Our Childhood

I bet it would be fair to assume that as a child you ate nearly the same breakfast and the same lunch every single day.  You would start the day with a predictable bowl of cereal with milk and a banana. Lunch was a peanut butter sandwich cut in ½ or a ham and cheese (American cheese) sandwich.  There might have been school milk purchased, and an apple, or perhaps a small baggie of chips if you were lucky. It was a special time the weeks following Halloween because mom would allow ONE small candy bar per day.

Am I right?  As for dinner, who knows. You really wanted dessert and to be excused and I bet you could list a few familiar dishes.

Somewhere that got lost.  I want to point out that many of the people I talk to who have a healthy relationship with food (meaning they would probably not be interested in this blog post of food) seem to eat similar foods each day, for each meal.  They know the groceries to buy, they know the combinations of foods that make them feel good, and most days they simply show up to simplicity.

I want to remind those of you who are looking to create a lifestyle without food guilt, shame, anxiety, and drama, that it is ok to figure out what 2 breakfasts, 2 lunches, 2 bridge snacks, and 2 dinners make you feel the best.  Decide ahead of time what they are and be sure that each has a protein, fat, and fiber to balance your blood sugar and turn off hunger hormones.

It shouldn’t feel punitive. Rather, I hope this lands on you as an ah-ha that it is ok to simplify.  As you get to know me better and follow my lifestyle, you will see the pattern in what I eat, how I order, and what groceries I buy.

I made a deal with myself and did the work to choose the 2 meals for each eating time of the day.  It cost me a few minutes that one day but has saved me THOUSANDS of hours thinking about what to eat, what groceries to buy, and if what I am eating will support my health and weight goals.

Now, when I get really hungry (or when one of my students gets over hungry) this is what we do: eat the already planned meal, and THEN have the insanity food that sounds delicious.

This is how it sounds in my head: “I want pretzels and chocolate chips because I am going to eat my arm off.  Ok, eat the smoothie first then you can have it.” As I am making my smoothie, I am telling myself I can have the insanity snack in just a few more minutes. However, I eat the smoothie and the craving for the pretzels and chocolate chips subsides. I am back in control.

This does get easy, and it does make your life more simple.  It will cost you the homework on the front end but will save you so many calories on the back end.

Go back to the days of childhood.  Eating the same thing meal after meal can be a really, really good thing!

Originally posted 2020-01-05 17:36:18.

PB cookies small

Peanut Butter Cookies

Peanut Butter Cookies

These are delicious, easy, and easy on the waistline.  You won’t miss what is missing from traditional peanut butter cookie recipes.

INGREDIENTS (yields 8-10 cookies)

  • ⅓ cup almond flour
  • ¼ cup natural peanut butter
  • ¼ cup ChocZero vanilla fiber syrup
  • 1 tsp vanilla
  • ½ tsp baking soda
  • *¼ cup Swerve or Monkfruit, to top cookies with  (OPTIONAL)


  1. Preheat the oven to 350° and line a baking sheet with parchment paper
  2. Combine peanut butter, syrup, and vanilla in a bowl.
  3. In a separate bowl combine the almond flour and baking soda
  4. Mix the wet and dry, only until combined
  5. Drop onto the baking sheet, roll into a ball, sprinkle with Swerve or Monkfruit (optional), and criss-cross with a fork.
  6. Bake 10-ish minutes.


Nutritional info: (per cookie)

70 calories, 2.5 net carb, 6g fiber, 4g fat, 2g protein

Originally posted 2020-05-01 13:37:05.

Have the cookie

Kisses for Cookies

Kisses for Cookies

I get asked by friends and clients if I regulate what my kids eat. The answer, NO! I don’t monitor what they order, I don’t monitor their snacks, but I do feed them dinner (high fiber/protein), & I buy healthy (high fiber/low sugar ) foods. I control what is in the house, but I do not comment on what they eat. I want each of them to have a healthy relationship with food. Having to sneak because they worry about my comments is going the wrong direction.

I lead by example, quietly. They see how I eat when no one is looking but them. They know why I eat the way I teach in CarpenterOne80. It’s getting in them.

We have pizza here. Yes, I encourage that they start with a salad. Do they? Not as often as I want them to, but the idea is presented. They are watching me eating the salad (pizza is not a trigger for me, I usually skip it or only eat the toppings). I make the cookies. I love to make the cookies. I don’t often eat them, because I don’t make my favorites (extra heavy on chocolate chips). I make their favorite which is milk chocolate chip cookies. They will do what you do. I think my kids would tell you that I like how I eat. Good enough, for now!

Kids need to be around foods they love and learn a healthy moderation. It comes from practice and modeling. Parents, you are the nutritional gatekeepers. Yes, it’s a responsibility, but you can do it and you can get better at it each day.

To get you started, here a few of the lunchbox snacks that I keep in our house for the kids

Copy of XO,

Originally posted 2020-08-15 11:37:12.

Dec Pace

December Pace – Why it’s a blessing

December Pace – Why it’s a blessing

Let’s face it: December requires us, girls, to show up with even more awesome than other months of the year.  I would argue that the only month to rival December would be May, but that is for another conversation.

Here is how I look at the month of December: I deal with real-life then, with a big GULP, admit that my to-do list just doubled or tripled in size.  I have to do all my normal things then add in add being cheery, decorating, baking, extra hosting, cards, shopping, ribbon, and wrapping on top (to name only a few).

We are aware that New Year’s Eve is looming and that January 1 and Resolutions is right around the corner.  I want to propose a new way of looking at December in preparation for the coming year.

Choose to see all the December distractions, additions, I see the activities as a blessing because you are so busy. This is the one month every year that I set my intentions to follow #one80eating day in and day out, I absolutely enjoy the day of Christmas (or Christmas Eve) and New Year’s. Other than that, we are too busy to mindlessly eat, nosh, splurge. There is too much to be done.

Here is what it requires of you: groceries and being boring.  Grab your protein powder, basil seeds, and cashew milk and have your smoothie each breakfast. Lunch, have the salad!  Have the big salad (a side of GG’s to help fill you up), make your bridge snack simple with 4 GG Crackers and a pouch of nut butter (keep this in the car) or another ½ smoothie, and dinner can be a salad with some protein with grilled veggies.

Done.  You choose the flair, you input the ingredients, but that is my December boring basic food list that keeps me fueled through the month.

Since there is so much to do, and little time to eat because you are bored or looking for something to do, this could be one of the easier times to stay on track.

Want some party tricks?

  • Water-wine-water (repeat)
  • Hold the glass in your non-dominant hand
  • Drink a ½ smoothie before you go in to offset your hunger
  • Choose 3 bites of anything that looks to die for, find fiber for the rest.

You have got this.  You can do December different.  You can make this the first New Years where you are well on your way to reaching your goals, not just starting out!

Copy of XO,

Originally posted 2019-12-22 17:29:35.

Alarm 3 small

Have you ever thought about using your phone alarm for more than a wake-up call?

Have you ever thought about using your phone alarm for more than a wake-up call?

New Decade vision

For me, #one80eating is not just about losing weight, lowering cholesterol, and managing blood pressure.  It is understanding that I don’t have to settle in and unhealthy lifestyle, bodyweight… It applies to NOT having to settle in life, friendships, career.

Don’t have to settle for mediocrity when greatness exists.  If I see something that needs to be changed, change it. Don’t have to be stuck.  The change will come with sacrifice. We all have the ability to change. Don’t have to be stuck.  The change will be uncomfortable, it will require being mindful, and take time and resources…but positive change is possible.

If your perception of what you get is worth what it is that you are giving up you will find it worth it.  When you look back on your life, you want no regrets. Do you like your life, career, friendships work, are you kind and philanthropic as you can be?   Are you at your personal best at work? Do you feel your personal best? If the answer is no, think about why that is and think about the steps to take.

Think about your best self. What does that person look like, sound like.  Envision the relationships you will have, career, the family you will have..  Picture the life you want for your self. Every day you have the opportunity to live up to that and take a step closer.   Some days you may be undermining that.

Becoming the better version takes habits and reminders.  I have my phone set with alarm reminders to be “PRESENT, CALM & at PEACE”.  I have another reminder set in my phone to remind me to be, “BOLD, CONFIDENT, & DYNAMIC.”  These phone reminders go off in the middle of the day, the alarm makes me look at my phone, and I am SHOCKED at how much I need to be reminded of these intentions. I can honestly say, that I am most often NOT doing what these reminders say when they come in.  They reorient my thoughts. These alarms are helping me to create and sustain the habits that are needed to create the life I want.

When I married DKC (almost 24 years ago), I wore diamond studs. They symbolized change, elegance, and that we were starting a life of our dreams. Every single day,  I wear those diamond earrings as a physical reminder that I am living MY best life. There are plenty of hard & unfancy days that I have to choose to remember that. The earrings are simply a physical reminder to myself.  It doesn’t have to be diamond earrings for you, these are what I already had, and I had an intention with them on our wedding day. I’m just giving an example of using something you have near you every day and attaching a deep personal meaning to it.

What do you have in place to keep you focused forward on your vision for your life?

It is one thing to visualize it, it’s another to put action behind the vision.  This is a new DECADE, a fresh chance at making new habits that can change your life forever.  I hope it encourages you to know that it’s the little discipline repeated frequently that makes great change happen.

Like Tony Robbins says, “People overestimate what they can do in a month, and underestimate what they can accomplish in a year.”  Let’s set you up for 2020 to be the start of a different kind of Decade, the getting things done, kind of decade.

Originally posted 2019-12-29 19:33:46.