1/27 Weightloss Wednesday – 11 Lbs Down!

1/27 Weightloss Wednesday - 11 Lbs Down!

It’s Weightloss Wednesday!  The weight is still continuing to slowly come off and I’m down to 289, which is nice because I got to see that middle number change to something that isn’t a 9.  My weight fluctuated quite a bit this week because I over ate on Saturday.  I have known that my night time snacking was probably getting in the way of my weight but because of my weight going up on Saturday, I decided to do an experiment where I cut out the nuts I normally eat around 9 PM and just had a glass of water and in 2 days I went from 294 to 189 which was pretty darn amazing.

In fact, it was so eye-opening that I’m going to severely restrict what I eat at night for the next week and see what happens.  I do love my nighttime almonds but if it speeds this process up, I’m willing to do it.

How are you doing with your health goals?  I would love to hear in the comments below!

What’s Sugar Free and Keto Friendly at Chick-Fil-A?

What's Sugar Free At Chick-Fil-A

Before we get into the breakdown of what is Sugar Free at Chick-Fil-A, we need to commend them for doing an incredibly rare thing in the fast food world.  You can go on the Chick-Fil-A website and see actual ingredients for all of their products.  Let me tell you, that is amazing and something I believe all chain restaurants should be forced to do.  I’m not sure why the food on the supermarket shelves gets an ingredient breakdown but the food at restaurants doesn’t.

Now on to the bad news, there’s not a ton that’s Sugar Free at Chick-Fil-A but at least there is something in each category so you do have a few options when you go there.  A few things you need to be aware of, the sausage has dextrose in it which is a sugar that contains no fructose so it is on our acceptable sugars list; keep that in mind if you are cutting out glucose as well as fructose.  While not technically fuly keto, I’m going to go ahead and include it on the list because it has such a small amount.  Also, the grilled chicken for the Grilled Chicken Sandwich and the Grilled Nuggets has a seasoning that is typically added before cooking that contains sugar, if you ask them to cook your chicken without that seasoning, they will but it will take a few minutes longer than normal to get your order.  Also, about the only thing you could dip it in is yellow mustard.

I think the real shocker here is that Chick-Fil-A doesn’t have a sugar free salad dressing on the menu so unless you love dry salad, I would avoid it or bring your own from home.  If anyone from Chick-Fil-A ever reads this, this is a huge hole in your menu that really needs to be addressed.

So let’s take a look at What’s Sugar Free and Keto Friendly at Chick-Fil-A!

Main Dishes

Grilled Chicken Sandwich (Order without seasoning, bun or dressing)

Grilled Nuggets (Order without seasoning)

Side Dishes

Side Salad  (No Dressing)

Superfood Side (Without the maple vinaigrette dressing)


Sausage Breakfast Burrito  (Sausage Contains small amount of Dextrose)


Diet Lemonade

Diet Soft Drinks

Unsweet Tea



So that’s it, at least we have a few options.  You can find the Chick-Fil-A ingredients list here and find my full list of What’s Sugar Free at Restaurants here.

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Sugar Free Rosemary Garlic Pork Loin Recipe

Sugar Free Rosemary Garlic Pork Loin Recipe

This week’s recipe is a very simple one but one that has become something we do a few times a month because my local supermarkets like to put pork loins on sale a lot.  The ingredients are very simple and wholesome and taste wonderful on pork.

If you make this for your family, send me a pic at [email protected]  I would absolutely love to see it!


Sugar Free Rosemary Garlic Pork Loin
Recipe type: Dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6 Servings
A simple and flavorful pork loin recipe
  • 1 Pork Loin
  • 2 Tbsp Melted Butter
  • 2 Garlic Cloves, diced
  • 2 strands of Rosemary, chopped finely, approx 1 Tbsp
  • 1 Tbsp Kosher Salt
  1. Place pork loin on sheet of aluminum foil
  2. Cut 3 slits down from the top of the loin equidistant apart. (Instructional Video)
  3. Stir garlic, rosemary, and salt into butter.
  4. Brush butter mixture across top of loin and down into slits
  5. Fold up sides of foil so juices are held next to loin while cooking
  6. Cook at 350 degrees until an internal temperature of 185 degrees is reached
  7. Let rest for 3-5 minutes before serving


Book Review: The Miracle Morning by Hal Elrod

Book Review: The Miracle Morning by Hal Elrod

When I recommitted myself to eating sugar free and getting healthy in 2016, I knew I needed to come up with something that would change my personal habits enough to make it stick.  My problem has always been that I start off with the best of intentions and then the wheels absolutely fall off just a few weeks in.  I knew I was destined for the exact same outcome unless I did something that would give me some badly needed structure and hold me accountable to my goals.  Fortunately, a few months earlier I had heard an interview with Hal Elrod about his book, Miracle Morning.

I grabbed a copy off Amazon and read it in about 2 days and it was exactly what I was looking for.  I finally had some guidance about what I needed to do in the morning to start my day off right and to be as productive as I possibly could be during the day.  The system is simple and involves 6 components that spell out the acronym S.A.V.E.R.S.

S – Silence – This is a few minutes of silent reflection, meditation and/or prayer.  This has helped me to set apart a time when I can think and reflect on my life and thank God for his many blessings to me and my family.

A – Affirmations – The book gives you a series of questions you can ask yourself to develop your own personal affirmations.  I have written out a few that help me think positively about myself, my finances, my marriage and my business.  These affirmations also give me a chance to reflect on how true to my affirmations I was the previous day and see if I need t course-correct in any direction.

V – Vision – This is just a time to think about where you want to be in a year or 5 or 10.  Dream big and see yourself meeting your goals and being successful.  I have to confess, before this book my biggest goal was just getting the bills paid each month.  This has allowed me to think a little bigger.

E – Exercise – This has been SOOO important to me.  I really needed some time to be set aside where I could do a little exercise.  At first a found a yoga video and worked up to where I could finish it and for the last week I’ve been alternating between yoga in the morning and riding my bike in the afternoon.  Our bodies are meant to be moved and I’ve pretty much just been using it to sit in front of the computer and work.

R – Reading – Pick a book and start reading.  So far this month I’m about halfway through Good Calorie, Bad Calorie by Gary Taubes and I never would have found the time to read it if not for the Miracle Morning.

S – Scribing – Scribing is a fancy word for Journaling, the author needed a word that started with S for the acronym.  I have to confess, this is the only that comes the hardest to me.  I downloaded an app called Diaro to write in and while I do it every morning, they a short entries unworthy of ever being re-read.  I hope this improves over time.

Each of these things work together to provide me with what I need to meet my goals and finish My Sugar Free Journey.  If you are looking for a change in your routine, I cannot recommend this book enough,  You can find it on Amazon here.


9 Easy Ways to Cut Sugar Out of Your Diet

9 Easy Ways to Cut Sugar Out of Your Diet

Sugar is almost everything you can buy at the grocery store so getting it out of your diet can be tricky.  To help out, here are 9 Easy Ways to Cut Sugar Out of Your Diet.

  • Eat Fat, Protein, and Vegetables – Probably the biggest switch in my mindset as I started this journey was that fat was a good thing to eat.  After years of avoiding avocados and eggs for fear of having my doctor rap my knuckles with a tongue depressor, I know now that what I should have been avoiding was sweets and breads.  Not only is a diet high in fat healthier but you will eat less and feel full faster.
  • Eat Breakfast – You were always told that breakfast was the most important meal of the day and they were right!  Scramble up a few eggs and fry up some bacon and start your day off right.  Lately my go-to breakfast has been a sort of “Scrapple” with half a chopped onion, a chopped carrot, a little kale and a piece of bacon fried up with an egg thrown in at the end.  It’s quick and easy and fills me up.
  • Switch from Peanut Butter to Almond Butter – I’m a huge peanut butter fiend so it was pretty rough to find out that pretty much every commercial peanut butter on the market has added sugar.  Even the brands that say “Natural” on the label are full of sugar.  I’ve switched over to almond butter because very few of the almond butters on the shelf have added sugar.  (You will still want to read the label to be certain though.)  If you still prefer peanut butter over almond butter, try Adam’s Peanut Butter.  There’s no added sugar but you will have to stir it to get the oil down into the ground peanuts.  (I store Adams upside down in my fridge so the oil kind of seeps through the peanut butter a bit before I open it.)
  • Always Have Healthy Snacks on Hand – Until I figured out my different hunger pangs and urges, i was very important to have a snack close so I never felt hungry.  My favorite was celery with almond butter because I liked the crunch but I also had a slice of cheese, olives, almonds, and other mixed nuts.  I occasionally had a piece of whole fruit but for the most part stayed away from fruit, especially tropical fruit (Pineapple, bananas, grapes, etc.) because of the higher sugar content.
  • Take a Multivitamin – Sometimes those cravings aren’t just for sugar, you might be deficient in other nutrients your body needs.  Taking a good multivitamin can fill those nutritional holes.  I have been a member of the Pure Vitamin Club for about a year now and it seems to do the trick.
  • Plan Your Meals Ahead – This was probably the trickiest part of My Sugar Free Journey.  I really had to think about what I was going to eat before it was time to cook because I always seemed to run out of time and throw on some spaghetti or something quick.  That’s why I started creating my Meal Plan posts and my list of What’s Sugar Free at Restaurants.  You can also check out my tips for eating sugar free at restaurants.
  • Spice it Up – Make your food taste awesome with flavorful spices but be careful, you will be surprised at how many spice blends contain sugar.  I finally had to develop my own Sugar Free Taco Seasoning and have it on hand because you almost can’t find it on the shelf without sugar.  Before you buy any spice blend (like Garlic Salt, etc.) be sure to read the label and see if they snuck a little sugar in there also.
  • Watch Your Liquids – They put sugar in everything, including what you drink.  You probably know that soft drinks are full of sugar but so are sports drinks, flavored milks, flavored or “enhanced” waters, and flavored teas.  Fruit juices also need to be avoided as they are full of fructose with no fiber or anything to blunt the impact on your liver.  Stick with water if you can.  Sugar free drinks are acceptable but if there is anyway to remove them from your diet, you should.  I am in the throes of an apparently unbreakable addiction to Coke Zero and if you can avoid this particular hurdle, you should.  I kicked sugar way easier than Coke Zero.
  • Use Xylitol – If you must use an artificial sweetener, make it Xylitol.  The best endorsement I can give you is my wife wouldn’t cut the sugar out of her coffee because none of the sweeteners we bought tasted right.  That is until we found Xylitol at our local Whole Foods and she loved it.  Now it’s on our Amazon Prime subscription and we get a bag every 3 months.

I hope you found these tips helpful!  You might also like the How to Cut Sugar Out of Your Life Checklist I created that will give you a step by step guide for cutting sugar out of your life!