Eight Steps to a Better You!

This photo was taken in 2017 hitting my 70″s. This photo also is the cover of my book and my treasured memory of our 1930’s restored home.I believe with all my heart that all of you can restore your health in some form because even baby steps over time make a huge impact.

I truly hope that many of these points in this blog will not only resonate with you, but will be implemented too! Love to you all!

I am sharing this updated post on eating and cooking healthy now because EVERYONE is talking about their WELLNESS with our current situation. So even at 73, this is what I do to maintain my weight year after year.

Here are my 8 steps that I follow:

As I have said many times, I am a foodie! Meaning that I love to eat yummy food that is healthy most of the time. I also know that unless it is fast, easy, it ain’t gonna happen in my world. Of course this is not the case for special meals and special times but most of our struggles occur in day to day eating. This is exactly why this post is for all of you trying to either maintain your weight or lose some weight. Just like I am constantly striving to maintain and not gain!

So remember as you read this post, it is not that hard! However, it does not magically happen or by good intentions either. I know this because I have been in slumps and have to talk to Mitzi and tell her to get over herself and do what needs to be done.

For so many of us, it’s the same song, different verse: “I need to get this weight off! I don’t have time to cook! It’s only me or me and my partner/husband! When I get home, I am way too tired to think about cooking! I have no idea what to cook that’s fast, healthy, and tasty!”

Sound familiar? Well of course it does and it happens to ALL of us.

As so many of you know by now, my response to the understandable reasons why so many eat out, don’t eat, have cereal or popcorn for dinner, or just order pizza is simply this–just keep it simple sister or mister!

Here’s how I do it.

Better decisions at the grocery store = better decisions at home

1. Have a plan.

Without a plan, it’s Russian roulette at meal time–you can’t cook what’s not in your home. If you are going out to dinner, maybe a bread-heavy sandwich at lunch is not a good idea because those carbs are not our friend. I love bread and pasta, but it does me in every time I don’t control my carb intake. If I want to enjoy the bread and olive oil at dinner, I’ll have a salad or lunch without heavy carbs.

2.  Choose the protein

Speaking of those carbs, here is how I decide what to eat or cook.

First I choose my protein. Whether grilling lean burgers (yes we try to eat grass fed beef),cooking salmon, chicken or other lean protein will determine the rest of the meal. I keep it very simple. All I need to do is add a salad, or steamed broccoli, or baked sweet potato, etc.

3. EAT!

A big mistake many of us make is skipping meals, especially breakfast. Our bodies are like cars that need gasoline to go. Without food, our metabolism thinks it can coast and it won’t rev up. It is opposite what one would think would happen.

Skillets and soups are a super easy way to incorporate tons of veggies and protein into a meal

4. Eat tons of fresh fruits and vegetables.

I know, I know, what about the sugars in fruit? See next point please…

Everyone has a different combo of foods that works for them. For me, fruits are not a problem in weight management if I don’t overdo it.

5. Drink water

Add fresh citrus and cucumber to your water for a flavorful spin!

6. Clean eating is best

In basic terms, clean eating is about eating fresh, whole, non-processed foods, and trying to avoid pre-packaged options. Tip: the outside isles of the grocery store are mostly fresh foods such as produce and meat. It’s those inner isles with the chips and other snacks that get us off course.


My basic cooking and eating philosophy hasn’t changed in 20 years. These days, I am incorporating many more different types of foods, without question. But my basic philosophy on cooking and eating  remains unchanged.

Obviously, this is not an exact formula that I follow, but let me give you an example. We are blessed to have our nine grandchildren in Wichita at different times throughout this summer. My cooking and eating plan for all these visits is to enjoy foods they like, while adding some healthier alternatives here and there. And you know what else? I am going to enjoy every ice cream treat, every bite of pizza, and have a s’more with them over our fire pit!

But to be in preparation for that 20% time not cooking or eating my normal way, I am trying very hard to eat and cook smart while it is just Bob and me.

Meal prepping for the week ahead is an excellent way to curb temptations. This dinner of leftovers was even better the next day!

8. Besides cooking, choose healthy take out options.

I am so very fortunate that I not only love to cook, but I love eating good food. Nevertheless, my life is often crazy busy, and this is when I buy a ready-to-eat roasted chicken and go through the salad bar. If fast food is the only option, I try to go with healthier options at places like Panera or Chick-fil-A.

Yes, you CAN eat healthy at an airport!

All of these food images are meals that I have cooked or prepared except the airport image. As I have writen many times and in my book, the  chapter on Routines, I do not do Keto, weight Watchers, or any of the other planned diets. Why? 

Personally, I firmly believe being disciplined enough to incorporate the points in this post, year after year, I have  maintained a healthy weight plus an energy and a zest for life that many much younger than me do not have.

Please understand however, that I also do a lot more to maintain my over all health (chapter on Routines) But what we eat is a huge factor that will determine what our futures look like. Only by taking care of ourselves, will this vitality and a zest for living each day be possible.

But mostly what I want to leave you all with is life is short and fellowship and food are some of the best parts of life. So by learning the secrets of how to enjoy food while still managing weight, we can indeed have our cake and eat it too!

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Mitzi Beach DesignSmarts Front Cover

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  1. Leslie Carothers

    Thanks once again, Mitzi, for a great post on how to eat well — for weight maintenance AND energy. You look terrific, and your ability to be disciplined in your approach, over so many years, is inspiring!

  2. Anne

    Mitzi, ALL your meals always look so good! Thanks for the inspiration.

    • Mitzi

      You are so very welcome Anne!


    Wonderful tips Mitzi – you’re an inspiration for aging beautifully!

    • Mitzi

      Thank you Linda! I wish for you to also continue to age gracefully being the beautiful lady that you are.

  4. Janet Lorusso

    I love this 1000%! And I do the same – eat heathy and intentionally 80% of the time and enjoy treats in moderation. I can’t ever maintain a lifestyle that cuts out whole categories of foods I really enjoy, so keeping careful track of consumption and being mindful of not indulging too often and planning ahead for it has been working for me – a lesson I learned late in life. I do think everyone is different and there is no magic formula guaranteed to work – general health, metabolism, and hormone levels all factor in I’m sure, but I am delighted that the ‘eat healthy, eat mindfully, and move more’ method has worked for me! The side benefits are more energy for productivity too!

    • Mitzi

      Thank you Janet on being with me on not cutting out whole categories of foods. Most of life celebrations are around food from way back in time. I understand some do better on vegan or keto or whatever but you and I work our meals and eating for what works for us monitoring what and how much we eat. But above all is the plan. Without planning our week or at least our day, we our vulnerable to whatever is easy or available. You are an example of doing it right for the long run reaping the benefits while you are looking young and healthy and vibrant.

  5. Marina Umali

    Thanks for sharing. A very important topic indeed filled with great tips!

    • Mitzi

      Glad you liked this post Marina and yes, it is such an important aspect of life, what we eat and how we take care of ourselves. No one can do this for us.

  6. Lisa A Peck

    Thanks for the reminder that we can maintain health by being mindful of our diets. I appreciater your 80/20 approach

    • Mitzi

      You are so welcome Lisa! This is a major challenge for all of us for sure but as you know, little things over time make a big difference.

  7. Linda

    You are such an inspiration Mitzi. I am so onboard with aging well and following your tips. You are proof that good diet and exercise is the key. I love that you say you allow yourself some flexibility with your food plan. We have to find room for some treats here and there!

    • Mitzi

      Thanks so much Linda! And you being such a super smart lady, yoour affirmations mean a ton and spur me on to keep doing what I am doing in hope of making a difference for others just as you are doing my friend.

  8. Mary Ann Benoit

    Great post and you look amazing! I love that the picture of your “better decisions at the grocery store” looks alot like what I buy. Love those Aussie Bites:) And I needed that pep talk to just “do what needs to be done”. For everything we want in life, there is a price to be paid and you can’t expect to look fabulous and be healthy without paying.

    • Mitzi

      Thank you Mary Ann! You can count on me for a pep talk anytime!…:) cuz I also need one sometimes.


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