Ronda Pennington

Posts by Ronda Pennington

  \  Tru Mindset  June 4, 2021

3 Ways to End the Struggle

“Diet” is typically a 4-letter word in most people’s book. It brings on angst and discomfort. The knowledge that restriction is right around the corner is troublesome for most.  The discomfort and angst bring on more weight gain.

It is astounding that this feeling around “diet” causes more health issues then the action itself.

The quote “The mind is everything, what you think you become.” (Buddha) This is truth.

Or Wayne Dyer “Keep reminding yourself: I get what I think about, whether I want it or not.”

If dieting is your M-O for each year, then this is the merry go round of your creation.


I know that hits close to home, so here is the break down.

If all you think about is dieting, then you will live on a diet each year. Your body will create this need via weight gain or inability to lose weight. The great fear and what I hear all the time is, “If I don’t diet, I will be big as a house.” Or “If I don’t restrict my foods, then I will go hog wild and overeat.”

This very fear is what is keeping you from living in a body you love at a healthy weight.

FEAR is the enemy NOT FOOD

The 2 main reasons why people go on a diet in the first place is:

  1. To lose weight
  2. Health issues

Both are particularly good reasons; however, diets do not give these same results for the long term. Why? Because very few people can live with this type of restriction day in and day out. In fact, 98% of those that go on a diet for the sole purpose to lose weight gain it back within 2 years. Eliminating foods that they love, living under the stress of the number on the scale, and knowing this is not the last time, is more than the human psyche can take.

Remember, what you think about is what you create. The environment dieting creates is a stress pool. And STRESS causes a collection of adipose tissue (fat) around the waistline (visceral fat).

So, the big question is: Why diet in the first place?

Are you in intrigued to try something new?

This criterion of eating works for those that experience:

  • Overeating
  • Binge eating
  • Excessive dieting
  • Restriction
  • Fear of food

You name it…the following steps will repair your relationship with food, so you will see it as a friend instead of the enemy that causes weight gain, social issues, depression, anxiousness, frustration, despair…just to name a few.

Food is your friend, comforter, and nourisher. Food is grounding, it lets you know you are alive. So, how can it be “bad”?

Here are 3 actions you can take that will END the need for dieting in your life.

  1. Check to see if you are breathing!

I know this sounds funny, of course, you are breathing. You would be passed out at this moment if you weren’t. Instead, HOW you are breathing. Short and shallow or long and deep?

Long and deep is the way to go.

When you breathe short and shallow, the body goes into a stressed state. The blood is shunted away from the gut and into the arms, legs, and head, so you can think fast and move with herculean strength and speed.

When the blood is no longer in the gut region, digestion slows down, the body utilizes muscle for energy and stores fat.

If you want to mobilize fat while reading this article, then I suggest breathing slow and deep.

  1. Eat at a snail’s pace and enjoy the scenery!

Yes, you have heard this before, “slow down and you won’t eat as much.” Did you listen?  The reason for this is to stimulate the head phase of digestion, your senses, and to wake up the gut brain. Doing this will increase your digestive power by 40-60%. AND you do not eat as much…so you have just given yourself the perfect portion control mechanism.

When the senses are present, taste, aroma, pleasure and satisfaction are experienced, and you actually enjoy and remember what you ate. When the gut brain is given time to respond that there is enough food eaten until the next meal, you leave the table feeling energized instead of lethargic because you ate too much.

Again, this is the perfect portion control mechanism.

  1. Protein and Essential Fat are the Key to Appetite Satisfaction.

Eat a protein and essential fat at every meal and you will feel satisfied. If you experience hunger shortly after eating, most likely protein and essential fat were not a part of that meal. These 2 macro-nutrients are key to weight loss efforts and energy.

Protein builds lean tissue and lasting energy. The greater amount of lean tissue on the body, the more calories the body will burn at rest. That is what we are after…more calorie burning power.

Essential fats are key to our health. Not only do they give us healthy skin and nails and a plethora of other vital needs, but also much satisfaction. When we experience satisfaction with food, we tend to not overeat. We enjoy the food instead of seeing it as the enemy.

The point here is, change the way YOU show up with food and food will give you the results you desire, energy, vitality, satisfaction, and pleasure.

  \  Tru Mindset  April 22, 2020

Maintaining Optimism During a Crisis

During times like these, optimism may be thought of as hard to come by. It may seem easier to roll with the negativity and crisis mentality that is found all around us. This type of mentality can infect everyone within hearing distance, which in turn affects those all around them.

Crisis chemistry results from fear-based emotions and is highly contagious. In my opinion, there is more to fear from this invasion of peace than the issue at hand. Think back to the last time you heard on the news that “COVID 19 was a global pandemic and that it would only get worse before it got better.” What did you FEEL at that time? What did your mind DO?

Did it go into overdrive? Create scenarios of untruth?  Did it come up with ways to protect yourself? Did you FEEL a panic build within you? This panic is FEAR. This is what caused bathroom tissue, alcohol and masks to be in short supply.

This is full on CRISIS CHEMISTRY. Nothing good comes out of Crisis Chemistry. Thoughts that may have taken root in your mind are: don’t touch anyone, stay at home, you could get sick if you….this is really bad, it will only get worse before it gets better, this is only the 1st wave, the 2nd and 3rd will be worse.

These statements, news reels and thought processes fill the mind with FEAR thoughts which produce FEAR (CRISIS) chemistry.

FEAR chemistry creates:

  • Cannibalism – utilization of lean tissue for energy which increases fat on the body and around the organs
  • Oxidative stress – free radicals eating up all the good stuff in your body
  • Organ pressure – hard on organ function – organs must work HARD to function normally
  • Lowered Immune Function and protection

None of this is desired to maintain your health and wellness. In fact, Experts tell us that those at highest risk for COVID 19 are those with pre-existing conditions. Look at the above list again? This break down in the body (from FEAR Chemistry) can lead to and promote the pre-existing conditions they speak of.

Don’t you see? It doesn’t serve us to promote FEAR Mindset or allow it to take root within us.

When FEAR sets in, we block out the risk factors this type of biological chemistry creates in the physical body.  The head brain is designed to block this risk. It is designed to “save your life” So, when you are threatened by a real or imagined or perceived thought or experience, the brain will produce FEAR chemistry to save you in the immediate time period. All the while putting your health at risk in the long term.

We have one Saving Grace

We have 7 blessed seconds to rebuke a thought before it takes root in the brain and begins to build memory and belief around it. During these 7 seconds we can turn away from CRISIS chemistry. OR we can choose to believe the statement or mull about it and take it on.

Utilize these 7 seconds by ASKING FOR TRUTH.

The ONLY thing we have control of is our own interpretation of the events that are transpiring. It is what you “PERCEIVE” as a threat determines IF the threat is “real” and what you are going to do about it produces the biological result of either CRISIS chemistry OR PEACE chemistry.

We can all take action right now that will determine the current state of our health. Listed below are 3 ways you can take responsibility for your health today to Boost Energy and set the stage for PEACE Chemistry AND maintain an Optimistic Mindset.


While sleeping, the immune system releases proteins to promote a deeper sleep. On the flipside, infection fighting antibodies and cells are reduced when sleep deprived. (Mayo Clinic study) SO, get your sleep.

Catch the Angel Train – get 7-9 hours for the body’s systems check to take place. This is the time when the body goes through a clean out process. If this doesn’t take place OR get completed in full, the result is sluggish mentality and functionality. When this is left undone, you are living in yesterday’s trash. yikes!

Getting to bed by 10 pm and sleeping 7-9 hours supports the body’s Circadian Rhythm, which is the healthiest rhythm for the body to be in. This is the magnetic rhythm of the sun. BE in sync with it and your body will function OPTIMALLY.

Fat mobilization Boosts Immunity:

Extra weight compromises the immune system. Monitor the body weight by getting sleep and staying attuned to what you are feeding your body.

Sugar lowers immune system for 2-4 hours after ingesting. By Eating Low Glycemic you aid your body in the ability to stabilize the Blood Sugar level in the blood. This also supports the body’s ability to burn fat at rest and hold on to lean tissue.

Move often – short bouts of activity work wonders for the physical body. I recommend 1 min movement segments throughout the day. i.e. body weight squats, low impact hop-scotch, karate kick, jumping jacks, etc….

Breathe Deep. Energize the body with plenty of oxygen by taking deep breathing breaks throughout the day. This lowers stress levels and aids the body in the ability to remain calm during times of crisis. My favorite breathing pace is inhale for 6 – hold for 3 – exhale for 9.

Barefoot workout:

Spend 15-30 min outdoors walking barefoot in the grass (weather permitting). This connects and grounds the psychological and physiological nature of the body. It also gives you a Vitamin D Boost, which is shown to increase immune response within the body.

Barefoot walking will also renew to the soul (mind-heart-emotions). There is nothing like feeling the earth beneath the feet. You can also participate in quiet moments, meditation, DO nothing moments, prayer, resolving emotions.

But of all the things you can do, there are so many healthy examples out there, in any given moment the most important question to ask yourself is, “What can I do now that is life giving?”

Then take action and DO IT!

  \  Tru Mindset  April 14, 2020

5 Food Swaps to a Healthier YOU!!

Do you ever feel that what you do eat is sabotaging your weight loss goals? You are doing your best, but changing everything at one time can be a little overwhelming. What helps me is the saying, “small steps lead to big changes”. This is very true. All success takes is making one small change in your daily diet that will not only lead you to bigger changes but changes that last. That is what we are after AND what we want.

That being said, here are some recommendations of food choices that you can start making right now.

OUT: Soda…all types
IN: Green Tea or more water

For healthy hydration add more water to your daily intake especially in the summer time. Add slices of cucumbers in your water for a refreshing alternative. Green tea is a refreshing and healthy alternative to soda’s nutritional void. Served hot or cold, green tea will give you a boatload of antioxidants and help your body fight cancer, heart disease, high blood pressure, and obesity.

OUT: White Bread or wheat bread
IN: Ezekiel Bread

Ezekiel bread is made with fiber-rich organic grains and legumes. It has a high protein count and many of the essential amino acids you need. So supercharge your next sandwich with Ezekiel bread.

OUT: Chips and Dip
IN: Hummus and Celery Sticks

Hummus contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood. Hummus is loaded with nutrients that can contribute to a healthy lifestyle.

OUT: Regular Peanut Butter
IN: Natural Almond, Sesame or Peanut Butters

Regular peanut butter is high in additives, including extra sugar and sodium. Natural almond and peanut butters are the better way to get the benefits of nut butters’ protein and healthy fats, without taking in empty calories from sugar or preservatives your body doesn’t need.

OUT: Regular Yogurt
IN: Greek Yogurt

Greek yogurt is packed with protein and is usually lower in sugar than regular yogurt. It has a tangier flavor and a thicker, creamier texture. Plain Greek yogurt also makes a great substitute for sour cream. Look for the reduced-fat option.

OUT: Regular & Artificial Sugars
IN: Stevia & Raw Honey

Stevia is a zero-calorie, South American herb that is sweeter than regular sugar. Raw honey contains antioxidants, and may also help with seasonal allergies. Either is a healthier choice than refined, granulated cane sugar, which has loads of calories but no benefits; or artificial sweeteners, which are unnatural and not beneficial.

This is a great place to start.  Even with these simple changes, you will notice a big impact on your energy level, how you feel physically and mentally. This process of taking small steps can be applied to every aspect of your life.  Give it some thought, where else in your life do you want to make changes, but it has been difficult to implement? Break the process down into small steps that you can do today that will help you take another step forward tomorrow?

You CAN do this! Just believe it and you will.

  \  Delicious Recipes  April 6, 2020

Quick & Easy Recipes: Chicken Spaghetti


  • Spaghetti squash
  • Organic Chunky tomato and herb sauce
  • Chicken
  • Portabella mushrooms

Bake spaghetti squash ahead of time. 350 degrees for 45 min. Cut in half, let cool a little and scrape the seeds out. The squash is ready when the strings pull away from the sides easily.  If not ready then put in a baking dish open side up (brush the inside with olive oil or butter (tiny bit). When done scrape out the noodles. Can store up to a week in fridge

Cook Chicken in water, sauté’ mushrooms in olive or coconut oil, When almost tender, add chicken for flavor. Also if you want any seasonings, now is the time to add them.  Stir in the Tomato sauce, heat till hot.

Pour Tomato Sauce and Chicken mixture on Spaghetti squash for the most delightful spaghetti you have ever had!  Enjoy!


  • Add some fresh chopped tomato.
  • Sprinkle lightly with cheese before baking.
  \  Tru Mindset  March 30, 2020

Habit versus Willpower

Where do you get your Success?

We are in the midst of the holiday season and typically stress along with it. You have desires and goals you want to achieve and now is the time to implement that desire. Don’t wait for January; this moment is the moment for you. But, how do we reach and strive for our goals during this busy time? What do we implement and how do we implement it? Some say it is all about willpower, others say it is all about habit.  I think it involves a little bit of both.

According to a HABIT is an acquired behavior pattern regularly followed until it has become almost involuntary.

And Willpower is the ability to control oneself and determine one’s actions, a firmness of will.  Those with willpower demonstrate the unwavering ‘strength of will’ to carry out one’s decisions.

Do you have that, the ability to stick with an intention that you have set before you in order to attain that goal? I believe willpower is like a muscle, it must be used and strengthened for it to take hold within your very being.  With habits, it is a matter of repeating the same thing over and over and eventually you won’t even have to think about it anymore…it will just happen.  The brain is looking for ways to save effort and forming a habit is one of them.

According to a 2006 Duke University researcher, 40% of our actions each day are not the result of well-formed decisions but are the result of a habit.  How many habits have you implemented on autopilot today?  The brain likes to take sequence actions and formulate them into routines so we can do 2 things at once. For example, tying shoes and carrying on a conversation. These complicated motor skills along with the ability to develop deep emotions and memories are all stored in the basal ganglia of the brain. It is our auto-pilot mechanism.  Habits allow the brain to think less and take more action.

There are pros and cons to this. For instance, if you have a habit that is no longer benefiting you, you will find that it happens automatically without recall to do so. This can make it difficult when you would rather reach for a nourishing snack vs a candy bar. The habit is to have money in your pocket and get a snack from the vending machine when out and about. Whereas the new habit of carrying nourishing snacks wherever you go must be implemented over and over for it to override the old habit of just needing money in your pocket.

Willpower steps into this scenario when you have realized you do not have nourishing snacks with you, you only have money for the vending machine. Are you going to practice ‘unwavering strength of will’ to abstain from the vending machine or will you give in with the excuse that you don’t have anything else, so you have no choice but to swipe a candy bar?

There is a downside to willpower, it is great and serves us until stress hits, and if you don’t have wholesome habits to back it up then the ease to default to unwholesome habits is overwhelming. You can have a strong will power muscle but when you find yourself in a stressful time, the brain defaults to unwholesome habits…it is just easier. Remember, the brain loves to think less and act more. “Habits persists even when we are tired and don’t have the energy to exert self-control” – Wendy Wood, PhD, professor of psychology and business at USC

So, how do you develop the habit and willpower to begin this transition of carrying snacks vs money?


First and foremost, you need a trigger, a cue, a signal of sorts that reminds you of the new habit you wish to start.  Have it set for the same time every day.

Secondly, develop a routine to implement the new habit.  Remember that the brain loves patterns and sequences. Also make the routine simple to implement, let it flow into your day so that it is easy to pick up.

Thirdly, reward yourself; the brain uses this to determine if this “loop” is worth remembering for the future. For example, the feeling you get after any movement activity whether it is a hard core workout or dancing around your house, allow yourself the time to reflect on why you love this and the wonderful feeling it gives you. Enforce this reward every time you perform the new routine you want to adopt as a habit.

If you miss a day, don’t judge yourself

Simply breathe and pick it up in the next moment

There is no perfect amount of time that it takes to develop a habit; some say 21 days others say 365. It really depends on the habit and the person developing the habit.  Keep your focus on what you want to implement and let the brain do the rest.


First, discover what motivates you? Write this on your mirror so you see if every day or post it on your refrigerator…someplace where you will see it several times a day.

Second, set a clear goal – short and concise, do-able and measurable

Third, monitor your behavior toward that goal. If your behavior doesn’t match the desired end point, then shift, make a transition so that it does. This is where strength of will comes into play.

Fourth, apply a never quit attitude. This also takes practice, especially if you have “quit” something several times in your life.

Remember too, you never fail, you are always practicing

 And some days are better than others.

(simply pull yourself up by your bootstraps and keep going)

Practice unwavering strength of will and develop habits that benefit you and your health for long term sustainable action in living at your natural, healthy and fit weight this holiday season. Don’t let January regrets sneak up on you, master habits that empower you and willpower that drives you now!

Does this topic ring true for you?

  \  Tru Mindset  March 16, 2020

The Hunger Hormones

There are two hormones that determine whether you feel hungry or full — Ghrelin and Leptin.

An easy way to remember the names of these hormones is Ghrelin sounds like gremlin, which is the same noise your tummy makes when it is empty and requires food. This hormone is sending the signal that it is time to eat.

The other hormone that is helpful to know is leptin; I love leptin because it sends a message from your stomach that tells your brain you are full. This takes up to 20 or 30 min, so it is best to eat slowly. This is where slowing down plays a major role in your weight loss efforts.

If you eat fast, the tendency is to eat too much because the signals from these two hormones become crossed and you don’t get an accurate reading.


  • Ghrelin is produced in the cells lining the fundus (bottom of) of the stomach and pancreas
  • Ghrelin increases before meals and decreases after meals
  • Short term regulator of body weight…”When do we eat, I’m hungry’
  • Stomach makes ghrelin when its empty


  • Leptin is produced in the adipose tissue
  • Leptin  induces Satiation – tells the hypothalamus that we have enough fat and can stop eating
  • Long term regulator of body weight
  • Can become leptin resistant due to too much body fat; signal is disrupted
  • More body fat can screw up appetite signals and make you hungrier

Ghrelin and Leptin may be produced in different parts of the body, but they affect the brain via the hypothalamus (the control center for the autonomic N.S.)

For example: “When you’re hungry, ghrelin sends messages every 20 or 30 minutes. It takes 30 minutes to turn those signals off, so unless you take 30 minutes to eat, you’ll probably eat too much. If you have eaten some food and can wait 20 minutes, leptin will send the message that you’re full and you’ll get over the craving to keep eating. “

Sounds simple enough, right?

It can be until lifestyle, culture, and continued overeating quiets these signals. Then we could have a problem. The goal is for these hormones to work in synchronicity, so here is a line-up of meal ideas to keep growlin’ ghrelin and love’in leptin balanced.

Breakfast: Eat a high-fiber breakfast like oatmeal, quinoa, Ezekiel bread with nut butter, eggs or a protein smoothie w fruit and a cup full of greens.

Snack: Fruit or veggies

Lunch: Don’t think too hard about this; keep your favorites on hand for a quick and easy meal. If you allow yourself to get too hungry the gremlin will come to life and the tendency is to overeat.

For example, a good lunch would consist of BLT lettuce wraps or green salad w chicken and mushrooms w an olive oil dressing.

Snack: have a snack high in essential fatty acids, these tend to put leptin in full swing and you will feel satisfied and full. Example: nuts and seeds, fresh coconut or avocado.

Dinner: Be sure to not skip meals, this puts the ghrelin to growlin’ and you don’t want that by the time dinner rolls around.  Eat a dinner high in lean protein, a few fresh veggies. I like to add in the squashes like butternut or spaghetti, they give a satisfied feeling.

Timing: have your last meal at least 3 hours before you go to bed for the night, eat with circadian rhythm throughout the day eating your largest meal at high noon and smaller meals at breakfast and dinner.

Where you eat matters: sit down at the table at meal time, relax with some music, and allow the senses to come to life so you may not only benefit from the nutrition of the meal but from the experience as well.

  \  Delicious Recipes  March 11, 2020

Quick & Easy Recipes: Skillet Dinner Mix

Take the hassle out of dinner and make my favorite!


  • Mushrooms
  • Butternut squash
  • Okra
  • Fresh Rosemary
  • Olive or Coconut Oil
  • Cooked Chicken (fresh – no nitrates or preservatives)
  • Parmesan

Sauté’ mushrooms, frozen butternut squash and okra in coconut or olive oil and fresh rosemary until they reach your desired tenderness. Mix in previously cooked chicken and top with Parmesan.


Add greens at the very end for added nutrition.

  \  Delicious Recipes  March 4, 2020

Quick & Easy Recipes: Craving Control Smoothie


• 2 scoops TruHealth Shake (vanilla)

• 1 cup fresh berries

• 1 banana

• 1 ripe avocado

• 1 cup organic kale leaves with tough stems removed

• 1 tablespoon hemp seeds

• 1 tablespoon chia seeds

• 1 cup water

• ½ cup coconut milk

• Ice, as needed


Combine all ingredients, blend until smooth and creamy.