By making changes to her diet and increasing her water intake, Bettina hoped to alleviate some of the digestive issues she struggled with. To her surprise, not only did her digestive problems resolve, but she also lost weight and reduced her anxiety levels, and the frequent headaches she often battled vanished. After those initial, successful results, she continued in her new, healthy lifestyle.

What prompted your journey to wellness?

I needed a stress reducer, and I was having some digestive issues. So, in January 2021 I experimented to see if eating smaller portions or adding water to my diet would help. I wasn’t trying to make changes specifically for weight loss at the beginning, but with those changes I lost 10 pounds in the first week! Then I knew I could do this for weight loss as well.

What specific changes did you make to your diet?

I started drinking a minimum of one-half gallon of water a day. I didn’t drink anything else except maybe an occasional protein shake. I eat small, healthy meals – or a snack – every two to three hours. I have about six meals in a day. For dinner, I eat protein and a vegetable or salad. I weigh my protein so that it is between five to seven ounces.

What was the result of those dietary changes?

I wound up losing 33 pounds in four months! This was mainly by changing my eating habits. My anxiety has reduced a lot – I no longer take anxiety medication. My digestive issues are gone. I do try to stay away from greasy or spicy food, which also likely helped.

What is a favorite, go-to meal?

Buffalo Chicken Cauliflower Casserole is easy to make, and I can give it to my 11- and 14-year-old sons, too. It consists of cauliflower florets, shredded chicken, non-fat shredded cheddar cheese, light cream cheese, hot sauce and blue cheese dressing. And drinking water is essential! It is good for my skin and digestion and just makes me feel better.

What about exercise; is that a part of your recent changes?

I used to live in Utah where I hiked regularly for fun. In January 2021, we went to Big Bend National Park in southwest Texas, and I was struggling during our hike. I had to stop a lot, and that experience confirmed I needed to increase my exercise and lose weight. I started walking in February 2021. I usually go on the trails near my house for 30 minutes four times a week.

What do you do to relax?

I like to go for a walk or read. I love books that allow me to escape from the real world!