November 2017:

January 2018:

Newfound joy in intermittent fasting: Last month I went to Cabo San Lucas, MX. As soon as I arrived I took a taxi to get some healthy food at an organic grocery store in Cabo to enable me to prepare organic smoothies from my kitchen and stick with my clean eating routine to feel my best while in Mexico, continuing to make my abstinence from sugar my top priority. I worked out on the beach, hiked, worked out in the gym daily and for the first time succeeded in actually enjoying eating nothing past 5:00 several nights. I loved going to bed on an empty stomach and waking up without feeling the least bit hungry. Most of my adult life I spent saving my calories per day to enjoy dinner as my main meal, but now I prefer light dinners to a heavy one any night of the week because of how good it makes me feel the next day. I enjoy eating my main meal as a late lunch to skip dinner altogether or only sip bone broth or soup at night or have a decaf bulletproof coffee or sugar-free hot chocolate mixed with soymilk, unsweetened cocoa and Vital Proteins Collagen Peptides. Feeling so great on this new routine of intermittent fasting from time to time at night!

 

 

 

May 2018:

 

My personal growth as of May 8, 2017: For the first time in my life, I am working out now with weights, great for resting metabolism, heart and bone health. I am back to where I was in my twenties also on the treadmill doing 4.5 miles—5.5 of speed walking for 30 minutes per day. I feel better about myself than I did in my twenties with confidence within, due to the fact that I eat much better now and am thinner. Yesterday in Manhattan, I walked 15.8 miles around the city (according to my fitness watch) and did not even feel tired. I just found out that for my age I am actually in the athlete zone with my resting heart rate of 56. This made my day! (caveat: Resting heart rate is important for all of us. Too high a resting heart rate can be the first warning sign for a stroke later on. It is controlled also by diet, including the amount of caffeine and sugar we eat. Keep tabs on it with a fitness watch and THIS resting heart rate chart).

 

June 2018:

I checked my resting heart rate, and it was at 51, an all-time low. It is worth all of the working out and eating right. I am still not eating at night, for the most part, and either doing the treadmill or walking miles in NYC daily. Still lifting weights at least 3 times a week. I am not doing it to lose weight, as I am at the right weight. It is worth all of the effort for my heart health, healthy bones and alkalinity.

August 2018:

I now speed walk and jog for 45-60 minutes most every day. I miss it when I have to miss a day. My heart has evidently gotten stronger, because it is not even difficult to go at this pace. Instead, it is addictive and invigorating! I have gotten my resting heart rate as low as 47 this summer, and I am now up to 4.5-6.0 on the treadmill for the first 30 minutes and 4.0-6.0 for the next 15 to 30 minutes. My resting heart rate is in the 50s as a norm in the “ athlete zone,” even better than the 60s, which is still considered good heart health. Last weekend this photo was taken at the Atlanta Colonic and Massage, as I am all booked up now as a freelance health coach until this winter. Now, I am not only successfully helping people break sugar addiction and lose weight, along with a focus on achieving optimal digestion, but I am also helping women balance their hormones naturally through an herbal and systemic enzyme combination that make us feel our best at any age. As women age, many believe that uncomfortable symptoms of menopause are normal. They are not when the body is balanced. (See “Enzymes” page for more). I am living proof, as my energy seems to be increasing the older I get in perfect balance hormonally—the natural way. I am currently working with women from NYC to Nashville and Atlanta, all by phone, text and email with attention to each client daily to help them succeed and break toxic food addictions. I have never felt more fulfilled in the joy of taking care of myself and helping others to take care of themselves, too.

March 2019:

I am working out six days a week in aerobics and then three times a week with weights. I feel at the top of my game eating plant based, whole foods and not eating at night. I have never felt more energetic walking miles in NYC. When traveling, and especially internationally, the key for me is not eating at night and practicing intermittent fasting. This truly makes it easy to maintain my weight and feel my best. I even make the time for working out wherever I am. I continue to drink 2-4 liters of water per day. I have never felt more confident, and this is a gift as more career opportunities come my way.

August 2019:

For the last three months, I have been getting up at 4:30 A.M. to workout, and I feel like a new person! I discovered the nicest gym I have ever seen here in Nashville called Lifetime Fitness, a luxury gym far less expensive and nicer than Equinox in NYC. I joined and dove right into the classes. Since I did not want to bulk up but get smaller, I found that Pilates was the best for me, along with the treadmill. I enrolled in a 6:00 A.M. Pilates class twice a week. Within a month, my abs were drastically stronger. My teacher made me feel good when she said I was a “natural athlete” that could jump right into an advanced Pilates class. Then, another trainer (an athlete who is a marathon runner, nutritionist and also teaches a weight lifting class) gave me some radical advice when he said, “In order to get stronger AND smaller, you actually need to lift the highest weight you can possible do on the machines but no more than 10 times." That was opposite from what anyone had told me previously. Within 24 hours, it worked! I am continuing to eat right, and I am stronger than ever. I have become addicted to fitness on a whole new level, and this healthy lifestyle is worth it!

September 2019:

I just moved into my permanent Nashville home (after living in NYC on and off for ten years...) this month, and for the first time after a move, I am not even sore. I attribute this to a much stronger lower back and much stronger abs. I am on the renewed kick of juice fasting for the first time in years, and my skin is glowing. I love how it makes me feel! I am now on a quick weight lifting routine three times a week (so as not to get inflammation) and to prevent osteoporosis later on (as that is the best prevention against bone loss for petite women like myself). This is working to make me smaller and more defined instead of in any way bulkier. I am reading an old book on the benefits of juice fasting by Dr. Norman Walker and making my own spinach, carrot and celery juice every day, going for a 40 day juice fast to celebrate my new beginning again here in Nashville after so many years and kick if off right. I will be in touch with another update at the end of the juice fast. I am embarking on new work, as well as keeping all of my current work going in every facet, and have never experienced a more exciting season of growth in my life! I actually have my own private gym now where I live, as I am up every morning at 4:30 to workout on the treadmill for thirty minutes to an hour before starting my busy day. I love my new home and have never had a more beautiful place to live. Here’s to a healthy life, working hard, growing and making the most of every day to be all that we can be!

December 2019:

I worked nonstop last month with my nonprofit org., providing over seventy underprivileged kids a coat who would otherwise not have one who live in the projects of East Nashville. I was exhausted! I am now in Cabo San Lucas, MX, where I am also working with my nonprofit, catching up on rest and exercising daily. I had a talk with a new friend here yesterday who agreed with me about eating right when traveling. She travels the same way I do in making it a point to continue to eat right and take care of herself on any vacation. No matter where I am, eating right is crucial to my energy. This morning I had a beautiful woman stop me and ask me how I stay fit. I told her that I drink four liters of water per day, stay busy and do not eat much; when I eat I want to use the calories well. I also told her that I greatly enjoy every single bite that I eat. I have been back to getting to bed early and up for the sunrise most every morning, and it is the best life on earth, especially when I am surrounded here by others who complain of hangovers and not feeling well. They have an "all inclusive" plan here every year where for 500.00 a week per person (not room), just one person can eat or drink as much as he or she wants for 500.00 that week. Most people take this. Personally, I have learned through the years that it pays off for me in the end to choose feeling well over letting myself go to the point most do when traveling. I am no alcoholic in that I can enjoy just one glass of wine without any urge to continue, but at the same time, I really can be happy without it at all. I have never had a hangover a day of my life, thank God, and I have a memory that is very sharp as a result. I also prefer good sleep over wine, which is known for keeping people from sleeping. I get healthy groceries away from the resort where I am staying and do not eat out here daily. I end up spending less money on food than when I am in America. Here’s to healthy travel!

April 2020:

To say that the coronavirus pandemic took everyone in America by surprise would be an understatement. Due to the pandemic, I am just now reporting on the latest with how I am taking care of myself in 2020. At the onset of the outbreak in February, I increased my intake of healthy herbs, antioxidants and superfoods like olive leaf extract, barley grass and spirulina in my green juices that I make for myself, as well as taking ionic zinc, vitamin C and selenium every day to up my immune system. Since all of my work got cancelled, I left Nashville at the start of the stay-at-home-order to come to the mountains in TN where my mother lives to get groceries for her so she would not have to get out of the house. I did not want to take any chances on my mother getting this virus. This time of being sequestered has been a time of renewal, as I have not been the least bit bored and have remained disciplined in my eating. I feel healthier than I was at the beginning of the pandemic, hunkered down inside for almost two months. I have taken this time to fast, pray, and workout on my own treadmill, along with body sculpting exercises. I feel addicted to eating asparagus these days. It is known as the “anti-aging vegetable” and the best for keeping insulin levels in check and also great for weight loss. Although I still love how eating vegan makes me feel so light, I now eat wild caught salmon about once a week, have hormone-free bone broth and supplement with omega3 fish oils. I also love avocados and have learned not to be afraid of healthy fat. My skin is clear and hair is thick. Weight gain is not an issue, even while staying inside daily, when we eat right and practice intermittent fasting. I am continuing to drink a gallon of alkaline water most every day, and I sleep good at night (thanks to ashwagandha, which I just discovered, along with peppermint and lavender essential oils). I stay busy, and, despite such bad news in our world about this virus, God keeps my heart at peace. I count my blessings and don’t live in fear. When my clothing is lose it never fails to make me feel on top of the world, even in a pandemic. Disciplining myself to eat right is worth it. Every time I watch the news, I am thankful I am no longer living in NYC and in Nashville now instead. I continue to experience confidence feeling better than junk food tastes with every day that passes. I look forward to all that lies in store when life resumes after the stay-at-home orders are lifted.

July 2020:

I have truly become a healthier person through this pandemic. I am so happy and at peace, I do not even stop to think about food and am not the least bit anxious or depressed. I am taking an hour per day in Bible study, and God is filling up my heart as I am growing as a person from it. Jesus says He is “the Bread of Life” and promises to fill us up whenever we are hungry. He says, “Be anxious for nothing,” and truly does put my heart as ease, even with the whole world changing this year. When the pandemic hit, I discovered that I can look up any verse to hear an entire sermon on it at http://www.gracetoyou.org . I do an outreach to underprivileged kids and often write down Bible verses for them to memorize; well, one day I decided to take the time to write down my favorite verses like “Seek first His kingdom and His righteousness, and all of these things shall be added unto you.” Matthew 6:33. I have been studying these favorite verses mine about God’s love for me by looking them up via this link and hearing such in-depth teaching on them with cross references from John MacArthur, my former pastor, thanks to these sermons posted online for free. I do this at least one time per day and take notes. It is life and heart changing! Also, since my last update, I was told that my thyroid numbers were low. The doctor said he could put me on thyroid medication (like most other women in America are on) and assured me that it was natural for thyroid numbers to decrease as we age. I said, “Give me six months to get it stronger naturally.” I researched, supplemented with iodine, selenium and zinc (which also boost the immune system) and ashwagandha for my adrenals. My thyroid levels improved so much that the doctor was amazed and said the numbers are now perfect, as of just two days ago! I am focusing on the most important thing in this short life, and I am so happy. I am doing this mainly through my work with my underprivileged kids who live in the projects of East Nashville and their single mothers via my Christian nonprofit, writing, daily Bible study and new music videos for the pandemic. I am also helping others get healthier as I am working with new health coaching clients from anywhere in America by text and daily accountability for lasting change. I remain at the perfect weight and find myself losing when I am not even trying to lose weight. I am one happy girl!

November 2020:

This year of the pandemic has been challenging for everyone, and it has led me to do more prayer and fasting than ever before in full water fasts, juice fasts and intermittent fasting as I have felt the need to pray about so many things. I helped my mother move from Tennessee to Sarasota, FL, and they say that moving is one of the most stressful things on earth. Well, I packed up an entire house, moved a large storage unit, and I unpacked an entire house, and all went smoothly. I am now living in both Franklin, TN (outside of Nashville) and Sarasota, FL. Much has happened this year that has required prayer to get through. As I lean on God, He continues to sustain me and fill up my heart with peace and joy, inside and out. Here I am celebrating my mother’s move to Sarasota, where I plan to live full time as soon as my work is done in Nashville. I continue to be the best size for me and enjoy a healthy lifestyle, getting up at sunrise to walk miles at Siesta Key on the beach, focused and busy with work all day, and then back to walk more miles at sunset as my schedule allows. This holiday season, I am continuing to count my blessings. Whatever comes our way, it is never too much for the grace of God when it comes to seeing us through it all. As we lean on God, He makes us better and stronger from it than ever before if we make taking care and being true to ourselves our top priority. I look forward to all that God has in store in 2021 as I keep feasting on “the Bread of Life” to be all I can be in God’s plan for me.

March 2021:

As a snowbird in Sarasota, FL, I got into the habit of waking up early and walking the length of Siesta Key Beach and back at sunrise, almost seven miles each morning by 8:00 A.M.. Then, for the first time since the pandemic, I enjoyed working out in a gym going to mat Pilates to the point I got addicted to it. I saw my body lengthen and get stronger and worked up to a 4 minute plank. Now, back in Nashville, I aim to do an hour on the treadmill five mornings a week and mat Pilates when I am not traveling, and I love it. I began a juice fast recently, along with mainly raw vegetables, and cut out stevia and monk fruit, which was leading to me craving cane sugar again. I discovered a fermented vegan protein shake without any sweeteners and plant amino acids and enjoy that after working out. After three days of no “keto bars” sweetened with monk fruit, I was fine and not even wanting them anymore. I continue to get filled up on life and am back to enjoying a time of juicing and eating vegan again for cleansing. As a singer, eating mainly fruit and vegetables really helps my voice and keeps my sinuses clear. I am working with underprivileged children with my nonprofit and also writing and recording new songs. My heart stays full as I do the work I love. It is nice to be back in Nashville again.

August 2021:

Covid is on the rise again with the new Delta variant and spreading throughout both FL and TN. There is much panic here in Nashville about it, so, for this reason, I have left the gym again, social distancing, and being as cautious as possible to stay healthy. I have friends who have caught this new strain who have both been vaccinated and who have never been vaccinated. They say it’s awful. I do not take for granted the blessing of working hard, eating right, and loading up on supplements, maintaining the right weight and feeling great. I am giving my body the rest it needs to keep up its immunity. I am eating mainly vegan but getting plenty of protein through healthy protein shakes and practicing intermittent fasting. I am currently working as a health coach with three women who are doing extraordinarily well through intermittent fasting and only eating for insulin levels when they do eat. All three need to lose one hundred pounds, and we are off to a great start with one losing thirty-five pounds at only the start of two months and the other losing forty pounds in just a little over two months. The third woman has only been working with me for a only week and has already lost six pounds. Like these inspirational women, I am staying in the moment, despite these challenging times. I wake up with joy and peace in my heart, going about my life and work every day, as God remains faithful to me. Confidence continues to feel better than junk food tastes, as I take my emotions to God instead of food.

December 2021:

I have always wanted to walk a marathon. I love walking but have always been a walker and not a runner. The most I had ever walked was 14 miles in one day until I started preparing to walk a marathon last month. Here I am celebrating after having walked my first marathon, 26.3 miles. I was really not that sore afterwards, which I attribute mainly to supplementing with tumeric / curcumin. I am also still eating early and not at night. I love how good it makes me feel the next day, waking up feeling light and energetic after sleeping really well. I continue to look forward to making the most of each new day!

April 2022:

Moving is generally stressful, but I have moved to Florida feeling more at peace than ever. As a matter of fact, I thank God every day that I get to live in a place I love, and I truly love Sarasota. It is beautiful, artistic, and healthy with a vibe in the air towards staying fit. I am still up early to speed walk/run 6.5-10 miles at the beach (to be finished by 8:00 to avoid the sun with my fair skin) several days a week but have also worked up to four mornings of advanced Pilates back to back. I began this year with a juice fast, then only vegetables and fruit to cleanse, and now eating sources protein through fish, egg whites, collagen and cottage cheese due to the strength training in long planks, etc. I have just finished the book ‘Thinner, Leaner, Stronger,’ written by a fitness trainer who works with women to become leaner and stronger without looking bulky. I keep my calories low and continue to see my body gaining strength and more defined. I am very thankful for this and also thankful to have zero cravings for sweets or even grains. I am early to bed and early to rise and eat a balanced amount all throughout the day. I am not getting any younger, but sometimes it feels like I am, the more I eat right, exercise and keep staying busy doing what I love.

December 2022:

I am currently in the process of memorizing Psalm 71, and God is keeping my heart filled up to overflowing, as I have the gift and “food” of meditating on how faithful God is to me all day. I have been hurt by someone recently, and I am turning to God with that hurt, just like I teach others to do through my health coaching. As I meditate on Psalm 71 all day in order to memorize it, God is KEEPING me lifted up through His loving Holy Spirit. As I work with new people, who have often gained weight through heartache, I ask them, “How much time are spending in the Bible for God to fill up your heart?” Yes, I am still working out early in the mornings and walking miles at sunset, but it takes more than that sometimes. I continue to have strength and victory and all of the gifts only God can give—but only as I lean on Him. The Lord continues to keep my heart at peace and satisfied like no one else can do, and, oh the very real love I feel in the process that makes any hard time worth it!

March 2023:

We have had a big wave of toxic “red tide” at the beach so far this year. It not only kills the fish, with aromas from the dead fish washed up on the sand, but it is a toxic algae in the air that can affect the lungs and get into the bloodstream, especially if you speed walk in it. I have had to get off my morning routine of walking 6.5 miles each day at sunrise at the ocean. The good news to report is that God keeps me so much at peace (through intermittent fasting and eating right) that I remain the right weight, and even a little thinner, without exercising. As of today, the red tide has gotten better, so I will be out again at the ocean soon. But, this has been a time of God reminding me to keep caring more about who I am on the inside (making time for Bible study and prayer) than who I am on the outside, realizing that my peace comes first, not from an addiction to exercise, but God. I am helping my 4th woman now lose 100 pounds—very rewarding; my nonprofit is also continuing to expand to help more people, and I am working on new music. What a gift to get to do what I love! Here I am before singing recently, thankful for every moment of such a wonderful life.

August 2023:

I got my first EKG, not because anything was wrong but only as a proactive measure in a general exam. I had a low resting heart rate like that of an athlete! I continue to speed walk miles every morning, either at sunrise on the beach or on the treadmill when it rains or when traveling. It is worth it to feel my best! Here I am last week on a rainy morning after doing Pilates and miles on the treadmill. My heart continues to stay full of joy as I stay true to myself in every area of my life and grateful for how good God keeps being to me.

December 2023:

This photo was taken on Christmas after a three day water fast. When I finally ate on Christmas Day, I wanted nothing sweet, as even the protein shakes I had anticipated wanting when I broke the fast seemed too sweet. Not only that, I really had no hunger, as I stayed busy. I realized that at this time of year when we celebrate the birth of Jesus, God had been the One to give me the gift of this fast. No wonder the Bible talks so much about prayer and fasting (on only water). It heals the body. This three day fast was cleansing and such a time of peace, away from all food and thoughts of food. Having nothing but water or zero calorie drinks really resets insulin and takes away hunger. I now plan to do this regularly. I have not wanted even fruit since I got off the fast. My appetite wants nothing sweet still, and it is Dec. 28th. What a wonderful way to start the New Year!

--Dwayna Litz