Yesterday’s dinner was delicious!🥩🍜🥔🧅

I did it again! Today I even had leftovers!😀 I can’t stress enough that meat is good for you. I have lost weight by adopting this method. Having at least one 4-6 ounce meat/poultry/fish per day along with a side of low carb veggies can really improve your health. Red meat is ideal for me because at times I can be mildly anemic. The health and nutrition provided by following this plan: a paleo, or even Mediterranean style plan is priceless! I have lost weight and am now fitting into pants I haven’t worn in years! Of course limiting snacks and sugar helps along with fasting in the evening/near bed time hours. I am not one to eat dinner at night. This top sirloin fillet was cooked to perfection and the asparagus and Asian style noodles made it so yummy. I also worked in potatoes and onions. Yumm! I love the feeling after I’ve just had some good nutrition.🥩🍜🧅🥔🌱

Cookin’ in my kitchen!🍃😃

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 just been featured on the Intuitive Edge podcast! She’s also been on ESPN’s “Solutions from the Huddle” broadcast and on Grace and Truth Radio World! Zina’s written several hundred articles and has taught thousands of students from all over the world from many different backgrounds and cultures. She’s appeared in Christianity Today, the Suite T blog, and the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Today’s dish was nutritious🍅🫒🍆

Today’s main course was incredible! I got some really great nutrition in with this one! #baked #chicken with sliced #eggplants along with cut up #potatoes You can’t leave out some fresh #healthy #tomatoes The thing I love about cooking meals like this is all you mainly have to do is cut up the #veggies 🍆🥔🍅 Then design them in a pretty way in a nice #baking dish. But of course, use #salt and #pepper on the ingredients. I used #kosher salt and ground pepper. I also added non-stick cooking spray as well as a cup of water to the bottom so it wouldn’t stick. I #baked at 350 F for at least 35 minutes, more like 45, and even increased the temperature to 400 F for the last ten minutes or so. You be the judge of when it’s finished. Oh, and I drizzled #extravirginoliveoil over the #chicken and #potatoes and other #vegetables. This was delicious! #yummy #paleo #keto #lowcarbrecipes #mediterranean 🫒 #healthyfood #healthylifestyle #foodie #health🐤🥔🍆

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 just been featured on the Intuitive Edge podcast! She’s also been on ESPN’s “Solutions from the Huddle” broadcast and on Grace and Truth Radio World! Zina’s written several hundred articles and has taught thousands of students from all over the world from many different backgrounds and cultures. She’s appeared in Christianity Today, the Suite T blog, and the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Super Healthy Dinner!🥕🥖🐤

Today I’m in charge in the kitchen. So you know what that means, there will be a ‘meat’ of some sort with colorful veggies. Oh, and here’s a tip: use ketchup instead of any white creamy stuff (such as Ranch, etc.). Ketchup is so much lighter in calories. I’ll admit, I did accompany this healthy meal with a small coke (90 calories only). No matter how healthy I eat and no matter how much I strive to make more of my meals—a little side of coke each day is something I can’t give up! And I will admit, I do enjoy a little dessert often. I also added a slice of American cheese to that loaf of wheat bread, 80 calories. Cheese is actually healthy to snack on. All in all, I will “guesstimate” this meal is at about 490 calories, and that is not too bad at all with a healthy balanced breakfast. I’m working to maintain 1,440 calories or less per day. With a healthy meal like this I should be OK.👍 #mediterranean #paleo #keto #diet #health #foodie #healthyfood

Side note: proteins such as meat/poultry/fish help you feel fuller and eating earlier in the day curbs your appetite so you eat much less in the evening hours.😊 #intermittentfasting #16:8 #fastingforhealth #diet #weightloss

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 just been featured on the popular, Intuitive Edge podcast! She’s also been on ESPN’s “Solutions from the Huddle” broadcast and on Grace and Truth Radio World! Zina’s written several hundred articles and has taught thousands of students from all over the world from many different backgrounds and cultures. She’s appeared in Christianity Today, the Suite T blog, and the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

The benefits of meat for health!🍃🥩🥔

I will never get tired of healthy cooking. This was worth the wait! I just added some ‘hickory’ barbecue sauce to go with this yummy steak!🥩 First, it was pan-seared in a bit of extra virgin olive oil and unsalted butter (w/kosher salt and pepper!). THEN, it was cooked on the stovetop. Later put in to bake at 400 F for 35-45 minutes. Wow! I added the fresh spinach (also cooked) and cut up onions. Perfect with a side of brown rice and potatoes! This meal actually increases your chance of weight loss. It’s the iron in the spinach, and many nutrients in the meat. This is very nutritious. I will never get tired of healthy cooking! #paleo #keto #diet #mediterranean #lowcarb #veggies #meat #cooking #steak #foodie #conoisseur

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 just been featured on the popular, Intuitive Edge podcast! She’s also been on ESPN’s “Solutions from the Huddle” broadcast and on Grace and Truth Radio World! Zina’s written several hundred articles and has taught thousands of students from all over the world from many different backgrounds and cultures. She’s appeared in Christianity Today, the Suite T blog, and the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

It’s what’s for dinner!🥩🌽🌾

The steak and sides turned out fantastic! First I rubbed both sides with a dash of kosher salt and ground pepper. Then I pan-seared using 1-2 tablespoons of heated olive oil along with a tablespoon of unsalted butter. I flipped the steaks(s) every 3-5 minutes until well cooked. Note: I also added a half cup of water to keep the steak moist and prevent it from burning to the bottom of the pan. Then I moved over the steaks and put them on to the oven-safe plate and added the just rinsed frozen vegetables. I spilled the veggies over the steak in the oven safe. I first coated the plate safely with non-stick cooking spray. Again, I added a cup of water to the bottom of the oven safe. I cooked at 400-425 F for 25-35 minutes and then used a thermometer (steak has to be cooked to at least 145 F) to ensure they are cooked. I even splashed with a hint of wine and added barbecue sauce. I accompanied with brown rice and the veggies. Yummy! This was so delicious!

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 just been featured on the well-known and popular, Intuitive Edge podcast! She’s also been featured on ESPN’s ‘Solutions from the Huddle’ broadcast and on Grace and Truth Radio World! Zina’s written several hundred articles and has taught thousands of students from all over the world from many different backgrounds and cultures. She’s appeared in Christianity Today, the Suite T blog, and the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Zina’s Healthy Tips to Maximize Health⚕️

I’m not too sure how I feel about this bandana, thoughts? Anyway, you may get tired of my posts about food and diet lately. As some of you know, recently I created the page, “Zina’s Healthy Tips to Maximize Health.” https://www.facebook.com/Zinas-Healthy-Tips-to-Maximize-Health-112061191416124/ If you haven’t liked it already, I would greatly appreciate it if you do. The cover photo is a picture of my beloved father, I dedicated it to him. He lived to be 87 years old through wonderful doctors and medicine. He didn’t always make the healthiest choices, but one thing I distinguishably remember about dad is he had eggs for breakfast every morning typically with sausage. He would eat cold Turkey often and raw tomatoes. He’d at times eat liver from an animal or even tongue from a sheep (yuck!). He wasn’t the greatest cook and left that to mom. But when he did eat or prepare something himself, it was always ‘real’ food.’ I remember ordering pizza one time and him and mom yelling at me and saying, ‘What’s that?’ Cheese with bread.😂😂😂. I also created this page to celebrate not only food but life. I have had my share of surgeries and health challenges in my life because I suffered a spinal cord injury at just sixteen years old from a vehicular related accident. During one health crisis, I tried to become a vegetarian and didn’t eat meat for three months, but that was not the cure. I also considered doing the very difficult ‘Daniel fast.’ And was not able to do it at that time. Nonetheless, I’m feeling better, so much better, and have been studying food for months. In the last several months I’ve dropped more than 25-30 pounds, so I want to share with the world what I’ve learned. The number one cause for disease is food. When you don’t eat right it can cause inflammation and an array of other issues. I am also happy to announce that I have hopes for writing a third book, but this time it will be a healthy cook book. I’d appreciate all your support as I continue to go through this health journey. I can never fully cure my spinal cord injury, but I can choose to be as healthy as possible even though I have to live with it for the rest of my life. Blessings to all, Zina #Zina’sHealthyTipstoMaximizeHealth❤️

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Chicken-kale lemon skillet!🍋🥬🍅

https://www.facebook.com/zina.hermez.7/videos/3121567264824925/

Good morning, friends, today I want to share a video of the new recipe I made yesterday. Chicken-kale lemon skillet. After watching the video I want to add a few edits. You only need to use two tablespoons of Extra virgin olive oil in total. Once just before you begin panfrying the chicken, and the other tablespoon should be used when you cook/mix up the veggies! That will be enough. You also only need one 1/4 of a teaspoon of kosher salt to sprinkle over each piece of chicken while panfrying. Kosher salt is rich and tasty, a little goes a long way. Also, before transferring your chicken and veggies into an oven-safe plate to prepare for more cooking, you want to use some nonstick cooking spray on your oven-safe plate. You also want to add one cup of water to the oven-safe plate after you have put down your chicken and veggies. The water will help your chicken and veggies to stay moist. I ended up cooking at 425 F for at least 20 minutes and then cranked the heat up to 450-500 for the last 5-10 minutes. You will judge when it is done by how the chicken looks and by using a cooking thermometer. Once the chicken has reached 155 F it is done! You can serve!

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

The Importance of Fasting for Health!⚕️

Intermittent fasting will get rid of any type of inflammation you have associated with -itis. Tendinitis, arthritis, colitis, etc. It will improve your skin, hair, nails, and organs. It increases fat burning and promotes anti aging. It is more effective than exercise! it helps with brain cells and improves cognitive function. It can kill cancer cells and reverse diabetes. The less you eat the better, and an 8 hour OR LESS window of eating would be ideal. I tend to do the 16:8. I eat during the hours of 10 to 6 and stop from 6pm and on. Giving me 16 hours of no food! Your body naturally goes into ketosis and stops burning carbohydrates for fuel. It will burn fat (it starts to burn it’s own fat), the right kind of fuel. Every time you eat you trigger insulin and the more times you eat in a day, the less chance you have of losing weight. Snacking is the worst thing you can do.:) I will attach Dr. Berg’s video. It just reinforces what I already knew. Intermittent fasting is the way to go! https://youtu.be/xF0OJh19Ubw

I had breakfast this morning and packed my lunch because I knew I’d be out. Here it is. Just to give you a sample of my ‘health meal.’🍅🐤🌾🍋 #brownrice #bakedchicken #tomatoes #lemon

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! You can order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Don’t gravitate towards sugar!🍥

The idea that you have to completely cut out sugar or carbs in order to lose weight is a myth. Carbs are in almost everything. We have ‘good carbs’ and ‘bad carbs.’ A banana has carbs, but they are a ‘low carb.’ As a matter of fact, the idea that a ‘plant based diet’ is the key to losing weight and health is a myth also. The food pyramid should be flipped upside down. It’s no wonder diabetes and heart disease are two of the most prominent diseases in this country. We are conditioned to gravitate towards sugar and taught that butter, milk, and meat are ‘bad for us.’ We’re taught that egg yolk is dangerous; however, new findings have reported that you don’t get high cholesterol from dietary cholesterol such as eggs, red meat, and ‘fatty’ dairy.


Actually, it doesn’t impact ‘bad’ cholesterol or your ’LDL’ at all.

Here is a sample breakfast of mine:


Here is a sample dinner:


I have lost weight and found my journey back to health by incorporating either meat, poultry, or fish twice per day. I have a side of veggies and one egg every morning. I stick to a calorie restrictive diet and home cook my own meals. Eating this way w/a healthy snack each day makes me feel full. I’m getting enough nutrition and iron to sustain me. I don’t have to gravitate towards sugar. Follow me for more tips on diet and health or let me know if you have any questions. I’d be happy to help!

Oh, and please spare me with the ’lowfat’ and ‘nonfat,’ reduced ‘fat’ stuff. Please don’t offer me protein ’shakes’ or ’skinny meals.’ That stuff is packed with things that are unhealthier than ‘fat’ or sugar. I steer clear of those products. Real food balanced with the right portion sizes is the key. We are taught to over eat.

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! Order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Intermittent Fasting (benefits) & Calorie restriction! #health⚕️


I have been decreasing my amount of breakfast lately: for example, instead of having two eggs for breakfast, I am only having one. I don’t add ground beef every day, as a matter of fact, sometimes I skip breakfast altogether. Some of this is to continue to maintain my low calorie intake of 1,440 calories or less per day. Some of the reasons I’m decreasing is also because of the benefits of fasting or reducing food. Fasting has been proven to improve our health greatly. After eight hours of fasting, your body naturally goes into “ketosis,” so intermittent fasting is like doing “keto” without following a keto diet.

As of today, I have set my “eating” hours from 10 am to 6 pm. That will put me at a 16:8 plan. Eight hours of eating and 16 hours of no food. Again, after 8 hours of no food, your body naturally goes into ketosis and stops buring carbohydrates for fat. Instead, it burns fat and makes things called ketones, which it can use for fuel. That’s what we weant. Ketosis is a word you’ve probably seen while you’re looking for info. on diabetes or weight loss. Typically I have breakfast and lunch with a snack in the evening. I would like to get to the point where breakfast and lunch are cut by 200-400 calories each time.

I achieved that. The picture I posted above is of my breakfast. I had one egg: 70 calories. I had almost half of a sweet onion: that is about 18 calories in the picture above. I had a third of a Roma tomato: again, only around 8 calories. I also had a slice of split top wheat bread: 8o calories. With coffee (with limited cream and sugar), that is 50 calories. That’s a low 224 calories. As you can see, by taking out the regular 2 oz. beef and extra slice of wheat (or second egg), I have cut my calories significantly. However, I will incorporate ground beef maybe for lunch or tomorrow. The benefits of ground beef are incredible. Red meat provides iron and other nutrition. I have been anemic before and don’t want to get back on iron pills, so having red meat several times per week is important for me.

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! Order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Signature Mediterranean Sampler Meal!

My Signature Sampler Mediterranean Meal!🐤🌾🌽

This was one of my main dishes while doing the Mediterranean diet back in November, and it’s still great to eat this way. Brown rice (if you’re going to have a grain, make it brown or whole wheat, for bread). Of course, there are other healthier grains, but brown rice and wheat bread were my go tos while I was on the Mediterranean diet. You may have learned that skin on chicken is bad for you, but the latest findings show that some skin on chicken is OK to have at least once in a while. It’s got Omega 3 fatty acids, which are good for your heart. And I don’t mean you should have at it and order Kentucky Fried Chicken or anything. All restaurant food can be more damaging than you realize. Heated ‘oil,’ especially vegetable oil and canola is a leading cause of obesity and diabetes in this country. You can see I have cooked homemade–and this piece of chicken thigh (w/skin) is 239 calories, 4 oz. The 1/2 cup of brown rice is 180 calories and the ‘mixed veggies,’ half-cup, are only 35 calories! It’s a win-win-win! And you’re getting in some ‘low’ or healthier carbs. Carbs to watch out for: sugary stuff, processed, cookies, TV dinner type, etc. Another note: I added a teaspoon of extra virgin olive oil to the rice AND the veggies and sprinkled them with KOSHER salt and some black ground pepper. Kosher salt–definitely the healthier option! Total calories in this meal: 454 calories (not including drinks or condiments). I’ve been thinking of writing a healthy cookbook someday, and this would definitely be a meal I add!😃🍽️🌾

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! Order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Tomato-onion chicken skillet (w/video)!🍅🧅🐤

https://www.facebook.com/zina.hermez.7/videos/509906300575111/?d=n

Here’s how to do it! Click on the link above:

Edits! you will have to adjust your heat from high to medium high from time to time. Take caution when frying anything with (olive oil) I use a lid when cooking the chicken to prevent all the bubbly oil from making a mess! Oh, and technically chicken is cooked at 150-155!

Here are the results!




Yummy stuff! I can’t wait to dig in!🧅🍅🐤

#myveryown #tomatoonionchickenskillet

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! Order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Tomato-onion Chicken skillet!🍅🧅



Today I decided to create a new recipe, and it tastes pretty delicious!! First I started by caramelizing the onions for 5 minutes, and if you’re wondering how I did that I will explain. You coat a pan with one tablespoon of extra virgin olive oil and then turn the heat up to medium-high heat. If the onions start to turn brown they are not burning, they are caramelizing it’s a natural process when cooking onions.🧅 Oh, I only sliced half of a large sweet onion. Then you add the tomato (I chopped a full Roma tomato) and continued to mix them together frequently. I cooked for an additional 5 minutes once I added the tomato. Don’t cook for too long or your tomatoes will become too soft. Then I moved the tomato-onion combo to a hot plate on the side. After that, I cooked the chicken. You can use two 4 oz. chicken thighs (skinless) or chicken breast pieces. Using the same hot pan, you coat one more time with a table spoon of extra virgin olive oil (you may need to add a little nonstick cooking spray or butter during the cooking process). Start with the smooth side of the chicken, again, cook on medium to high heat for 5 minutes then flip the chicken over. Cook for 5 minutes than flip, again. Please note: you will need to continue this process several times to make sure the chicken is cooked. Also, keeping the chicken covered with a lid will make it cook faster. Another note, you should keep 3-5 oz. of water on hand to continually add water to your chicken/pan. Adding the water with the oil and the chicken will make it boil over some and then fry a bit to get that nice brown look. Your chicken is not cooked until it has reached a temp of at least 145. Finally, I added a half cup of the tomato-onion combo and laid it over the chicken thigh piece. Yummy! I also have leftovers for tomorrow. #mediterranean #mediterraneanfood #paleo #paleodiet #healthylifestyle 🐤🍅🧅

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm is live and for sale! Order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Today marks one year since I began my ‘diet’ journey!🥑

This picture popped up today in my Facebook memories. It was my photo from last year. Yes, intermittent fasting is great but it’s not enough! I mean, it’s enough to maintain your weight, to repair cells and to reduce some inflammation. But it’s not enough to lose weight! I mean, you can lose ‘some weight,’ but since last year I have incorporated the Mediterranean Diet. I started out with a restriction of 1,200-1,300 calories per day last November and had Greek Yogurt for dinner often. In a matter of weeks, I lost 25-30 pounds! Fast forward to today! I have learned so much more about food. The importance of eating red meat, how vegetable oils (and most restaurant food can be toxic), how the Food Pyramid we go by includes too many grains. I learned a lot of things about diet through this journey. As of yesterday, I switched over from the Mediterranean to more of a Paleo-diet. Or, ‘caveman’s’ diet, as they call it. The cavemen were healthy and diabetes and heart disease didn’t run rampant in their day. Today we have too many grains and too much sugar and packaged/processed food. Just study the grocery store next time you are shopping. The latest studies even show that fruits and vegetables don’t have all the benefits we believe them to have. They have some benefits and are low in calories. They make you feel full. But I’m switching to more of a Paleo style diet. I have a tendency to be low on Iron and anemic. The Iron that you get and other sources that come from a Paleo diet will be good for my health! I looked great in this picture and felt better, but the truth is–after four weeks of intermittent fasting I had lost very little weight. In this day and age, with the food that is out there, more is needed than just Intermittent fasting. We have to be aggressive at taking care of our health!

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 more than 500 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 the Southern Writers magazine among other places. She writes on faith, science, and overcoming adversity. She also writes on health and diet and loves to help others. Her latest book, Not Without God: Hope In the Storm has just been released, on Jan 24! Order your copy here: https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT

Happy New Year!!🎉🎈🎊

I’ll admit this year has not been the easiest. There have been some grave challenges. At the same time, I have overcome them and have come out on top. I have also lost all the weight I needed to. It feels great now that some of my clothes are baggier. I worked really hard and started at the beginning of November by limiting myself to a 1,200-1,300 calorie per day restriction. I also followed a Mediterranean Plan. At times I was hungry and it was difficult. It took some self discipline. I specifically picked out healthy snacks that allowed me to get in all my major food groups. They were also low calorie ones. One thing I’ve learned about dieting is that so much of it is about portion control.

I recieved my second vaccine and am now fully vaccinated as of November also. I didn’t feel good with the second shot, but I was only feeling a little under the weather for a day or so. I definitely don’t regret getting it!

I’ve maintained teaching students online all year, and I also accomplished finishing my second book, “Not Without God: Hope In the Storm.” It was a work in progress for years. This morning I started to give it a final proofread right in Kindle, and it is up for pre-order. It will be released on Jan 24, 2022! https://www.amazon.com/Not-Without-God-Hope-Storm-ebook/dp/B09P9T2DLT/ref=sr_1_1?crid=3K2PQ4PYPUQ58&keywords=not+without+god+hope+in+the+storm&qid=1640981382&sprefix=not+without+god+hope+in+the+storm%2Caps%2C450&sr=8-1

I’ve been blogging once a day since April (on Easter), and I have only skipped a day of writing once in a while. I am almost up to 100k views on here! I plan to continue blogging and taking care of my health by watching what I eat and getting in enough exercise. I have always loved to cook and bake, and now I am cooking the way I should be. A lot of lean meat, fish, vegetables, (brown) rice and wheat or whole grain bread. I overall feel better!

I look foward to what 2022 brings and hope for more success. I hope for lots of positive feedback on my book, Hope In the Storm. I hope to plan more vacations/adventures associated with it. I have been lucky to have had some nice business trips around the time and even after I had published my first book, Not Without God: A Story of Survival.

I will leave you with this thought: Life does not always turn out how we would like. But when we keep the faith in God we can still experience many blessings. He will restore us to health and replace what we’ve lost. The Lord continually heals us. Healing is not a one time thing or event. God knew we would need to be healed more than once.

My point is, no matter how bad it gets–keep the faith in the Lord. Continue to ask him for direction. God does not want you to “give it all to him” and be idle. What is he asking you to do today? Reach out. Succeeed. Live through the pain. At the end there is a rainbow. I have called my latest book, “Not Without God: Hope In the Storm” for a reason.

Happy New Year to you and yours!! #mayGodbless #you #in #2022

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. 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. Her latest book, Not Without God: Hope In the Storm will soon be released on Jan 24!

P.S. Below are a few dishes I had made this year!

These are beef potato chops (and of course I made them before I started dieting :-).

Pictured above here are Southwestern Chicken and Cheese Egg rolls with black beans, spices, and a few vegetables! The Mediterranean Diet encourages you to avoid carbs and potatoes (needless to say, I cooked these before I started the diet also!). I mean, it’s not keto so you can have carbs and potatoes but within limits.

Finally, here is a pic of a New Year’s cake (vanilla w/chocolate frosting)!🎂Baking has been a long time love. Well, I just wanted to show off some of my dishes and hope I didn’t make anyone too hungry.

Today’s lunch! Part 2🍅🌾🐥

Nowadays you would think I were a diabetic or living in an old folk home with the meals I’m preparing. I am not a diabetic, and I don’t live in a home/rehab facility. But here’s the thing: low salt, ‘brown’ rice (vs. white), a simple 4 oz. piece of shredded chicken and raw tomatoes are all healthy choices! As a matter of fact, we are all at risk for diabetes and heart disease (they are the number one diseases in this country); thus, we should eat as if we have them already. That means take out the McDonald’s, pizza orders, restaurant food cooked heavily in canola, and all the ‘junk’ food and greasy stuff. If you eat these items learn to eat them very minimally! I use the My Fitness pal app to monitor calories, steps, etc. Did you know the food you consume can actually make you slimmer? This simple lunch I had made me feel full. I often use olive oil, some salt, or as you can see-ketchup as a condiment. Black pepper is great. I’m not a huge garlic fan unless it’s minced and worked into gourmet dishes. I am eating healthier these days and achieving optimal health. Contact me for details if you want to get on the same path. I am offering free 15 minute consultations.

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. 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.

Today’s Healthy Meal🍅🌾🌿

Today’s #healthychoice meal. A cup of grilled chicken pesto w/vegetables (145 calories)! A quarter cup of ‘minute’ brown rice (58 calories), and a chopped Roma tomato (17 calories). I love raw tomatoes!🍅 This lunch follows a heart-healthy ‘Mediterranean’ plan with a total of a low 220 calories you can’t go wrong. I guess the only downside (if there is one) would be the pasta combined with the brown rice. They are both considered ‘grains’ so that would account for two-grain servings for the day. More than enough. The chicken accounts for the protein and the tomato, the vegetable. Accompany this with some water to drink and you are on your way to living a healthier lifestyle! 🌾🍛🌿

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. 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.

Yesterday’s Lunch!🎉


I took this pic of my lunch yesterday! I was just finishing up only 1/3 of a chicken shawarma bowl (w/veggies!) from Mr. Kabob express! Oh, I had also ordered a side of 1/2 of an Arabic Pita Bread (70 calories only) to make a ‘laffa,’ in other words, a small sandwich!🥙As you can see here there are yummy cucumbers🥒 and tomatoes🍅 included! I think the most ‘loaded’ thing in this meal was the 1/2 cup of yellow rice (still, only 75 calories!). Brown rice or whole grain is preferred, though. Oh, the other item heavier in calories—garlic sauce!🧄 But seriously, how could I have had chicken shawarma without a tblspn or two of garlic sauce!?😄 So, I kinda cheated with those two items. I was actually celebrating my recent weight loss of 30 pounds in just seven weeks!!!🥳 Nonetheless, this is still a very Mediterranean meal! #mediterranean #mediterraneandiet #foodplan #health #weightloss🍅🥙🧄🥒🐤🌾


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. 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.

Today’s lunch!🥦🐤🌾

Today’s lunch: a 4 oz. baked chicken breast[s] (110 calories), a cup of cooked broccoli flowerets (a low 20 calories 😄), a half cup of brown rice with added 1/2 tbsp vgtbl. oil (240 calories). Lunch was a total: 370 calories. Not including drinks or other condiments.

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.

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.

A food tip!🍗🌽🥕

Here’s a tip: to make a 3-4 oz. piece of chicken thigh healthier and less calories tear off the skin before cooking. You’re only looking at about 109 calories. Add some salt and pepper. Accompany it with a side, 1/2 cup, of frozen (heated) vegetables. You can add a tablespoon of vegetable oil to give them more taste with a little salt. This dinner yesterday was very simple but heart healthy. You can add 1/2 of a wheat bun on the side to get a grain/bread and you’re running at about: 350 calories (this is including the one tblspn. of vegetable oil). Clearly, it wouldn’t hurt to have a second 3-4 oz. piece of chicken thigh or another half cup of mixed veggies!🥕🌽🌱

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.

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.

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