Measuring for accuracy!☕️🍽🌾

This is a full cup of tasters choice instant coffee that I had with breakfast this morning. While watching/restricting calorie intake and doing your best to have optimal health it’s best to use these two tools: a measuring cup with oz. and cup sizes as well as a teaspoon, tablespoon, 1-2 teaspoon, etc. (spoons) you would use while cooking or baking! That way you can have exact measurements! This is one total cup with two teaspoons of sugar and two teaspoons of cream. The cream was hazelnut flavored and the coffee was delicious!☕️☕️☕️ Total: 50 calories

About Zina

Zina Hermez authored the best selling book, Not Without God: A Story of Survival. She’s been featured in numerous articles, guest posts, podcasts, websites, newsletters, and magazines. Recently she was featured on ESPN’s ‘Solutions from the Huddle’ broadcast and on Grace and Truth Radio World. Zina’s written hundreds of articles and has taught thousands of students from all over the world spanning many different backgrounds and cultures. She’s appeared in Christianity Today, the Suite T blog and Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She is also a major foodie and loves to help others. You can connect with her on Instagram, Facebook, Linked In, or Twitter.

Food tip(s)! #2🌽🥩🥦



Pictured above is my signature ’Christmas Tree Stuffed Chicken’ (w/avocado and tomato pieces). ‘Avocados are a healthy food you can add. The vitamins, minerals, and healthy fats you get from avocados help prevent disease and keep your body in good working order.’ And they are delicious!🥑🥑 I love tomatoes too and often eat them raw!🍅

Part of the Mediterranean diet is getting your veggies and protein in. You are allowed 2-4 servings a day of each based on your individualized plan. Try to avoid baked snacks, desserts high in sugar, try a dark chocolate piece (with cocoa), instead, or very limited chips or snacks (like a handful!). Keep your creamer or sugar as low as possible in coffee/tea (around one to two tspns of each). It’s not keto but has some of the same patterns. Chicken, beef, fish, etc. should be around two 3-4 oz. of meat twice a day and you can have eggs for breakfast! Or you can substitute with another protein like Greek yogurt, for example. That would be more than enough protein for one day!🍗🥩🐠🥕🥦🥬🌽

Also, the U.S. Food and Drug Administration says that eating 1.5 ounces of nuts per day may reduce the risk of heart disease. #mediterranean #mediterraneandiet #mediterraneanfood🥜🌰🥜

The above picture is about one ounce of unsalted cashews!

About Zina

Zina Hermez has authored the best-selling book “Not Without God: A Story of Survival.” Her stories have been featured in various guest articles, medical journals, magazines, newsletters, and more than 300 of her own blog articles. As an educator for more than twenty years, she’s had the privilege of working with thousands of students from different backgrounds and parts of the world. Her upcoming book, “Not Without God: Hope In the Storm” will be out next year. Her writing endeavors have earned her an invitation to speak at the Harvard Faculty Club’s “Business Expert Forum.” Zina’s goal is to help others overcome adversity, and she strives to do what she longs to. She’s appeared in Christianity Today, the Southern Writers magazine, and Suite T blog, among other places. Socializing with friends, taking business trips, listening to music, and meeting new people are among her hobbies. She was recently featured on Color Speak (a Grace and Truth Radio World! podcast) and on ESPN’s ‘Solutions from the Huddle’ broadcast. You can connect with her on Facebook, Instagram, Linked In, or Twitter.

Happy Thanksgiving Live edition from yesterday!🍁🙏🐓🍃

Take a look at my short video of me cooking yesterday. I thought it would be a nice addition to my blog for the holiday weekend. It’s a Facebook live recording. https://www.facebook.com/zina.hermez.7/videos/1337498756668442/

I hope you enjoy it! Thanks for watching!

~Zina

About Zina

Zina Hermez has authored the Best-selling book, Not Without God: A Story of Survival. She’s been featured in numerous articles, guest posts, podcasts, websites, newsletters, and magazines. She’s been featured on ESPN’s ‘Solutions from the Huddle’ broadcast and on Grace and Truth Radio World. Zina’s written hundreds of articles and has taught thousands of students. Additionally she’s appeared in Christianity Today, the Suite T blog, and Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She is also a major foodie and loves to help others. You can connect with her on Instagram, Facebook, Linked In, or Twitter.

Mediterranean ‘Delight’ for Thanksgiving

Now that I’ve been doing the Mediterranean Diet I’ve been recently thinking about what I am going to cook for Thanksgiving. I have skimmed pictures of what I made last year as well as viewed charts I received from my dietician of “heart healthy” meals. I have been studying, so I want to share a few ideas with you. I will copy some images, but right now I’d like to give you a brief description of some things you and your family can consume while enjoying Thanksgiving and maintaining your health. Let’s not overeat this holiday season and include some important food groups!


Of course we can’t leave out Turkey! A serving size is considered 3-4 oz. or something the size of a “deck of cards” with the Mediterranean Delight, so one piece of turkey (or turkey pieces) that equal that amount would be fine! Keep in mind you are allowed 2-3 servings of protein per day on this diet, so there would be no issue with going back for another “deck of cards” sized 3-4 oz. turkey piece later! You can’t leave out leftovers!


A vegetable I love to make and that I made last Thanksgiving was asparagus. I love to boil them and saute with salt and pepper. Just a table spoon of olive oil or butter added would account for 1 serving of a “fat/oil” for the day. So it would be totally find to add butter or oil. Since asparagus is considered a “leafy vegetable,” you can go crazy and even have a whole cup! Lol Some non-leafy vegetables only permit a 1/2 cup while on the Mediterranean Delight (diet). You can get in 2-4 servings of vegetables per day.

How about brown rice as an addition. On this diet, you are allowed rice and bread, but everything must be brown brown brown! Whole weat, whole grain, well, you get it! A personal sized loaf of wheat bread would usually run about 100 caloires. That is the amount of calories that is permitted for a serving of grains/breads on this diet. You are only allowed 2 grains/breads per day. At least that is what my customized plan says.:-)

So There you have it. I have added turkey (3-4 oz.). I estimate that will be about 160 calories. Then I added the cup of asparagus. I googled it and a cup of boiled asparagus is a whopping 27 calories! lol A cup of cooked brown rice is 150 calories. So much better than mashed potatoes! 😉 I also added a personal sized wheat loaf. We will guesstimate that is about 100 calories. Your total Thanksgiving Mediterranean Heart Healthy Meal is going to be: 437. I almost forgot the tablespoon of olive oil added to your veggies: that is around 100 calories. There is your whole dinner. A low 500-550 calories.

Instead of my all time favorite pumpkin pie for dessert I may even substitute with a handful of cashews. Then I can also get in my “nuts/seeds” food group and avoid some of the sugar! Let me know what you think about this meal plan/idea in the comments.

About Zina

Zina Hermez has authored the Best-selling book, Not Without God: A Story of Survival. She’s been featured in numerous articles, guest posts, podcasts, websites, newsletters, and magazines. She’s been featured on ESPN’s ‘Solutions from the Huddle’ broadcast and on Grace and Truth Radio World. Zina’s written hundreds of articles and has taught thousands of students. Additionally she’s appeared in Christianity Today, the Suite T blog, and Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She is also a major foodie and loves to help others. You can connect with her on Instagram, Facebook, Linked In, or Twitter.

‘Patata’ Chop Day!🥔🍠🥔

Whattdya think? They turned out delicious!!!🥔🍠🥔🍠

Here is my recipe in case you are interested: https://notwithoutgod.net/2021/10/26/potato-patata-chops/

About Zina

Zina Hermez has authored the book, Not Without God: A Story of Survival. She’s been featured in numerous articles, guest posts, podcasts, websites, newsletters, and magazines. Recently she was featured on ESPN’s ‘Solutions from the Huddle’ broadcast and on Grace and Truth Radio World. Zina’s written hundreds of articles and has taught thousands of students. Additionally she’s appeared in Christianity Today, the Suite T blog, and Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. Lately she has been offering food services and is a major foodie! She loves to help others. You can connect with her on Instagram, Facebook, Linked In, or Twitter.

Christmas Tree 🎄Stuffed Chicken

Christmas🎄 stuffed chicken! I LOVE the natural oil of avocados!🥑 Today I sautéed two chopped avocados and one large chopped tomato in vegetable oil for 3 minutes! I added about a half teaspoon of kosher salt and a dash of ground pepper! After sautéing, I put a slit in the (longer) side of each chicken breast. You will need one package. Then I stuffed two tablespoons of avocado/tomato filling and sealed the open sides with toothpicks. After that, I added the remaining filling to the top of the chicken breasts and baked at about 375 for around 45 minutes. Finally, I added a dash of table salt! Deliciousness! 🍅🥑🎄

About Zina

Zina Hermez authored the best selling book, Not Without God: A Story of Survival. She’s been featured in numerous articles, guest posts, podcasts, websites, newsletters, and magazines. Recently she was featured on ESPN’s ‘Solutions from the Huddle’ broadcast and on Grace and Truth Radio World. Zina’s written hundreds of articles and has taught thousands of students from all over the world spanning many different backgrounds and cultures. She’s appeared in Christianity Today, the Suite T blog and Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She has recently launched food services and is a major foodie! She loves to help others. You can connect with her on Instagram, Facebook, Linked In, or Twitter.

Trisha Yearwood’s Stuffed Collard Greens

Take a look at the latest meal I have added to the menu! Trisha Yearwood’s stuffed collard greens and they are available! I have modified the recipe a little by adding beef! Celebs like to keep everything vegetarian abd vegan these days. For a limited time I am providing an unbeatable deal! Just click on the link.

These fresh and tangy leaves will leave you wanting more! They’re healthy and delicious! Order your batch of 30 today.🌿🍃🌱 #FoodNetwork #CollardGreens #TriciaYearwood #celeb #gourmet https://www.paypal.com/instantcommerce/checkout/36H2S5WQBAMA8 Shipped domestically to any state in the U.S.A.! Unfortunately, this item is not available for International shipping. it is considered ’perishable.’ Aren’t they pretty?🌱🌿🍃

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