Ronda Kremske

09/08/2026

09/07/2026

09/05/2026

Why does your vitamin D bottle say “with K2”?

That small line on the label is easy to overlook, especially when you bought the bottle for the vitamin D and K2 sounds like an unexpected passenger.

Vitamin D3 helps your body absorb calcium. It also supports bone health and immune function.

Once calcium has been absorbed, your body still needs to use it properly. Vitamin K2 supports bone metabolism and helps guide calcium toward the bones, where it is needed.

I take vitamin D3 with K2 together because they have connected jobs. I would rather choose a combination designed to support the full process than treat them like two strangers who happened to meet in the supplement aisle.

You can also find vitamin D in foods such as fatty fish and egg yolks. Leafy greens, broccoli, and Brussels sprouts provide vitamin K, while vitamin K2 is found in foods like certain cheeses, egg yolks, and fermented foods. .

Supplement needs and dosages are personal. I recommend having your vitamin D levels checked and reviewing the results, your medications, and the product you are considering with your healthcare provider.

If you take a blood thinner such as warfarin (Coumadin), talk with your healthcare provider before taking vitamin K2 supplements because they can affect how the medication works.

That is also why I pay attention to quality and added ingredients when choosing supplements. The largest number on the front of the bottle does not automatically make it the best choice.

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

09/02/2026

I know most people do not need another reminder to drink water. What they need is a simple system that makes it easier to remember, so check the infographic for 7 easy ways I make hydration more automatic during the day.

Save this for later, or send it to the friend who always remembers they forgot water at 8:47 p.m.

08/29/2026

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?