Ronda Kremske

I knew the cinnamon rolls were becoming a problem when I made a second batch.

Cinnamon rolls had been part of our family Christmas for years. No matter which plan I was following, I was usually the person watching everyone else enjoy them while trying to convince myself that the smell was festive enough.

That year, Connor was in maintenance after losing 106 pounds, and he was feeling disappointed about missing one of our traditions. So I found a version made with almond flour that Kira, Connor, and I could enjoy.

They were really good.

Connor loved them so much that I made another batch. I planned to save one for my parents, but by the time I got around to that generous idea, they were gone. Apparently, we had completed a very thorough quality inspection.

Then I saw the scale moving toward my personal five-pound limit.

I knew exactly what had been happening. It wasn't that almond flour was "bad." It was that I had stopped respecting my own boundaries with it. Almond flour may fit into maintenance, but my body does not respond well when I keep eating it. Having those cinnamon rolls sitting around also gave me far too many opportunities to “just have one more.”

That realization brought up some disappointment. I wanted the family tradition. I wanted the cinnamon rolls. I also wanted to protect the health and results I had worked so hard to build.

So I finished with the almond flour and returned to weighing, measuring, logging, and following the structure I already trusted.

Maintenance still asks me to pay attention. I watch the patterns, notice when my clothes or the scale begin changing, and respond before a few pounds quietly become much more.

And those cinnamon rolls?

They can remain a Christmas visitor. They do not need their own bedroom in my house.

What holiday food is hardest for you to keep in the house once the celebration is over?

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The scale isn't always the problem.

When my progress slows down, I don't immediately assume my plan has stopped working. Instead, I go back to the basics.

These are 5 of the 12 questions I coach my Real Health Resolutions members to ask when their weight loss stalls and the same questions I personally review whenever I need to troubleshoot my own progress.

Save this post for the next time the scale refuses to cooperate.

When was the last time you ate salmon, mackerel, or sardines?

If answering that question requires scrolling back through old vacation photos, it may be worth looking at how often omega-3s are making it onto your plate.

Omega-3 fatty acids include EPA and DHA, which support heart health, brain function, and a healthy inflammatory response.

I prefer starting with food whenever possible. Fatty fish such as salmon, mackerel, and sardines are excellent sources. H**p hearts are another easy option that can be added to Greek yogurt, salads, or other meals.

I personally take an omega-3 fish oil containing both EPA and DHA. I also enjoy salmon, but I know that planning to eat fish and actually remembering to thaw it are two separate events.

When those food sources rarely appear in your week, supplementation may be something to discuss with your healthcare provider.

Pay attention to the type of omega-3s included, the amount of EPA and DHA, the quality of the product, and any medications or health conditions that could affect whether it is appropriate for you.

A bottle saying “fish oil” on the front does not tell you everything you need to know.
Comment SUPPLEMENTS and I’ll send you my list of approved supplements without added sugar.

Years ago, I thought skipping dinner at a wedding sounded about as realistic as skipping the bride and groom.

A wedding meant dinner, cake, and probably another trip past the food because everyone else was eating.

I assumed that changing my habits would mean sitting at the table feeling deprived while everyone around me enjoyed the evening.

Then I attended weddings where dinner was not served until well after 6:30 pm.
I visited with the people at my table. I celebrated the bride and groom. I laughed, talked, and got plenty of movement on the dance floor.

And the evening was still wonderful.

That experience showed me how closely I had connected food with belonging. I had treated the meal like my admission ticket to the celebration.

Once I stopped feeling obligated to eat simply because food was available, social events became much easier.

I can bring my electrolytes, enjoy the conversation, make memories, and go home knowing I stayed consistent with the goal that matters to me. There is no dramatic scene or sad staring contest with the bread basket.

Just a wonderful evening with people I care about.

If social events are where consistency gets hard, join my BEYOND Keto Weight Loss Community. You’ll meet other people on the same journey who can help you stay accountable and keep your long-term goal in sight

My spice cabinet and supplement shelf have started sharing custody of turmeric.

I can add the spice to soups, stews, smoothies, or unsweetened almond milk. I also personally take turmeric with curcumin as a supplement.

Curcumin is the compound in turmeric known for its antioxidant and anti-inflammatory properties. It may help support a healthy inflammatory response, joint comfort, brain health, and the body’s protection against oxidative stress.
Those benefits start sounding especially interesting when your knees begin negotiating every staircase and getting out of a chair requires a little more planning than it used to.

The supplement I take also includes black pepper extract, which can help the body absorb curcumin more effectively.

Using turmeric in food is a wonderful way to include it regularly. A supplement can provide a more concentrated and consistent amount, but that does not make every bottle on the shelf equal.

Quality matters. The form, dosage, added ingredients, medications you take, and your individual health needs all deserve attention. I recommend checking with your healthcare provider before adding a new supplement, especially when you take medication or manage an existing condition.

That is also why I prefer reviewing trusted options instead of choosing whichever bottle has the most impressive-looking label.

Comment SUPPLEMENTS and I’ll send you my list of approved supplements without added sugar.