Things I Love

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Things I Love

I want to share some of the tools and resources I love that support my weight mastery. I hope you’ll find some things here that you love also.  ox Rita

Weight Mastery Aids Exercise Resources Food + Supplements Books Weight Mastery Aids

Kitrics Digital Nutritional Scale: What I love about this scale is it will neutralize the weight of the plate you put on it and allow you to put in food codes that will tell you the exact calories, protein, carb and fat grams of the food you are putting it—in addition to the weight. These are the scales that we have been offering at the Shift Weight Mastery Process for years.

Weight Scale: There are many scales out that do a lot of things in addition to your weight—they measure your fat percentage, tell you how dehydrated you are etc. I personally feel like I just want to focus on my weight on the scale and get off. It’s up to you, but the main thing is to get a good digital scale and don’t rely on the old fashioned ones with the needle.


Exercise Resources

Polar Heart Rate Monitor: There are many different versions of this and you will have to find which one is right for you. Because it has a strap that goes over your heart while exercising—it gives you a very accurate reading of how many calories that you burn in an exercise session. 

Fit Bit: Another device that will measure your overall daily calories and works well with Lose it for tracking. Careful, sometimes it averages your overall calorie burn on the high side.

Map my Walk:  (App) Plan your walk route and measure the distance you walk with this app.

Meet up: Join for free and learn about exercise groups, walking groups, and more near you.

The Sierra Club:  Sign up for these great guided hikes. A great way to get out and meet new people and nature!

7-minute workout (find best links): A great overall body workout that can be done anywhere—the app is free and fun.

Food + Supplements


Simply Lite Lo- Carb Chocolate

Lilly’s Chocolate sweetened with stevia (wonderful taste—variety of flavors)

Frozen Treats

Halo Top Ice Cream—this treat is low in calories and only 4 grams of sugar impact per serving—tastes amazing. (Check  for the store that carries this near you.) 

Fage Greek 0% Yogurt – Plain (High in protein and great, rich texture—available at most grocers)

Siggis Yogurt (High in protein, low in carbs and calories, all-natural, great variety of flavors) 

Protein Bars

Many Protein Bars contain high amounts of carbohydrates and can quickly stimulate your carb zombie. These brands keep the carbs low and are favorites among the Shift Community. Protein bars can be a great snack or treat or meal replacement when you are busy.

Power Crunch Bars: These remind me of wafer cookies I used to eat as a kid, yet they are low in sugar and high in protein. Cool! My favorite is the salted caramel flavor and I often eat half to finish a meal and the other half later with a cup of tea as my evening treat.

Quest Bars: A favorite of many of my clients, low sugar, high flavor and lots of choices.

Oh Yeah! Bars: A few clients have stumbled upon these and raved. Again, low sugar and high in protein and taste.

Atkins Bars: These products are a standard. You may or may not be a fan. I do find that they will satisfy hunger, feel like a treat, but not leave you craving more. That is pretty good in my book.

Low Carb Bagels, Wraps and Tortillas and Pasta

Some ways to keep your Inner Carb Zombie hibernated but still have these types of items in your life.

P28 Brand: Bagels, bread, pancake mix. These products are a bit pricey but offer high levels of protein that will create satiety. These products are lower in carbohydrates as well.

Great Low Carb Bread Company Bagels: Bread, bagels and pizza crust: these items are also bit pricey but offer low calories, low carbohydrates and higher amounts of carbohydrates. Available through Amazon.

Flat Out Sandwich Bread: (available at most grocers) Low cal (100) and 9 grams of protein per serving

La Tortilla: Low carb tortillas:(available at most grocers) I use one of the 7” inch ones (only 50 calories) with some egg whites (50 calories) and Canadian bacon (30 calories) and a super thin slice of cheese melted on top-(60 calories)—for 190 calories I have a satisfying breakfast that tastes like an Egg Mc Muffin.  Add salsa and it’s a whole other flavor.

Skinny Pasta Products: Skinny pasta and other shapes including rice and lasagna noodles are made from the Konjac yam and only 9 calories per serving and have virtually no carbs.  This brand boasts no odor.  I think these can be great for certain recipes—especially making a stir-fry with noodles.

Black Bean Pasta from ExploreAsian

Other Treats:

Krave Jerkey

Orgain Grass Fed Protein Shake: I will be honest—I prefer to eat my meals rather than drink them Enough clients have sung the praises of the Orgain products for me to list here. This one is low in calories and carbs and high in protein.  Please let me know if you have another one to rave about.


Omega 3 Fish Oil: I recommend my clients take 1000-1200mg of fish oil or omega 3s daily (find non-fish oil alternative). Nordic Naturals are the best but you can buy Trader Joes brand and it’s cheaper and very fresh because there is high turnover. Take at night to avoid the fish burps—great for your brain, heart and mood!




As a Weight Master I think it’s important to continue learning. Here are some books that are excellent continuing education on your journey.


Mindless Eating: Why We Eat More Than We Think — Brain Wansink, Ph.D.

The End of Overeating: Taking Control of Our Insatiable AppetiteDr. David Kessler

The Willpower Instinct: How Self-Control Works, Why it Matters, and What You Can Do to Get More of It Kelly Mc Gonial, Ph.D.

The Power of Habit: Why We Do What We Do in Life and in BusinessCharles Duhigg

Getting Unstuck: Breaking Your Habitual Patterns and Encountering Naked RealityPema Chodron


Beyond Fitness: Nutrition and Health Strategies for a Better Life by Doreen Robinson

Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life—Nora Gedgaudas

Wired to Eat: Turn Off Cravings, Rewire Your Appetite, and Determine the Foods that Work for You—Robb Wolff

Life Without Bread: How a Low-Carbohydrate Diet Can Save Your Life-Dr. Wolfgang Lutz


Hungry Girl Clean & Hungry: Easy All-Natural Recipes for Healthy Eating in the Real World—Lisa Lillien

100 Days of Real Food: How We Did It, What We Learned, and 100 Easy, Wholesome Recipes Your Family Will Love—Lisa Leake