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The purpose of our blog is to share what we have learned about nutrition, weight loss, fitness, and health, in order to help you find ways to feel better and live longer. It is amazing how much our diet and lifestyle affect our health and well-being.

Did you know that you can reduce your risk and even prevent many diseases and health conditions simply by making some changes to your diet? Check back often for valuable tips and information.


For the first time in my life I have found weight loss success. During my adult life I have tried dozens and dozens of so-called "diets" and none of them worked over the long-haul. Oh, I was able to lose weight with some of them, but once I went off of the "diet" I quickly gained back all of my weight (plus some).

I have finally learned that losing weight has to be a lifestyle change, not a temporary fix. Crash diets and all the other crazy diets will not only cause you to fail, they are harmful to your health. To lose weight and keep it off you must NOT go on a "diet." What? Why? Because we all consider a "diet" a temporary thing. For example, how many times have you said, "Oh, I will go on this low-fat diet until I lose 20 pounds." Okay, what happens after you lose the 20 pounds? Or you simply give up? You go back to your old habits and gain that 20 pounds back.

The only way you will ever be successful at losing weight, with the added benefit of improving your health, is to make healthy changes that you can live with for the rest of your life. Period. Not for a week, a month or 3 months, but for life. For me, my initial goal was to lower my cholesterol level. I had to have a blood test for my insurance coverage and my cholesterol level had to be lower than the previous year's levels or I would have to pay a much higher premium. Well, that was a pretty good incentive for me make some positive changes.

I sat down and figured out what I needed to do. I knew I had to change the way I ate and I knew I had to exercise in some form or other every day. So, I made a list and I stuck to it. It was difficult at first. To make matters worse, I am a compulsive eater. However, as the days went by, it became much easier because my body stopped craving sweets and processed foods. For the first time in my life, I was never tempted to binge because I never felt deprived.

Use the list below and make whatever changes you need to make in order for it to work for you. FYI, my cholesterol level dropped 65 points after 7 weeks, and my triglycerides dropped 70 points!
Another benefit that I hadn't planned on was that after being an insomniac since my teen-age years, I now sleep like a baby every night!


1. Avoid "white" Foods & Processed Foods.
These foods have no nutritional value and are "empty" calories. Sweets, anything made with white flour,and anything that comes in a package with a long list of ingredients.
Always read the food labels. Stay away from those long lists of ingredients. The longer the list, the more chemicals and additives are present. These are extremely toxic to your body.

2. Drink Lots of
Water. Water keeps your body's organs hydrated and flushes out unhealthy toxins. It helps to fill you up and reduces your urge to over-eat.

3. Eat a Healthy Breakfast.
Instead of coffee and donuts, try fruit, yogurt, grains like oatmeal or whole grain toast, and lean protein. NEVER skip breakfast. By eating a large, healthy meal when you get up in the morning, your metabolism will "rev up" and you will not be hungry by mid-morning. If you skip breakfast, your
body will go into starvation mode and store calories in your body as FAT, yes FAT! So do yourself a big favor and eat breakfast.

4. Reduce Your Stress Level.
So many of us live with too much
stress. Stress lowers your immune system, making it easier to get sick. It also makes us lethargic, tired, and depressed. There are a lot of simple things you can do and a lot of ways to feel better about yourself and your life. Take a long, hot bath, read a book, listen to music, get a massage. Do something nice for yourself. Giving yourself something to look forward to is a tremendous mental incentive.

5. Move!
Oh my gosh! There are so many ways to incorporate movement into your day, even at work. Take the stairs instead of the elevator. Get up every hour and walk around your floor, your hallway or your desk. Park your car in the farthest space from where you need to be. Walk or bike to work. Skate, dance, golf, jump rope, clean house, play tag. The best exercise you can do is to walk. Try to take a walk every day! The more you move, the more your metabolism will be your friend. (I walk 3 miles every day whether it is raining, snowing or freezing.)

Caffeine Facts

Many of us feel like we cannot function without our first cup of coffee in the morning. Why do we feel that way? Does the caffeine in the coffee have a physiological effect on our body? If so, is it harmful or is it beneficial? Caffeine facts provide benefits and risks.

What is caffeine? Caffeine, the main ingredient found in coffee, is a stimulant. It causes your heart rate to increase, your pupils to dilate, and your muscles to tighten up. Caffeine injects adrenalin into your system to give you a boost and make you feel good.


Believe it or not, small amounts of caffeine can have beneficial effects and have been used to help control weight, alleviate pain, and overcome chronic fatigue. Small amounts of caffeine can provide the following benefits (Remember, the effects of caffeine differ from person to person.):

*Increases muscle strength.

*Reduces sleepiness and improves alertness

*Increases metabolism by breaking down fat, freeing fatty acids and forcing them to be burned. (Caffeine is the most active ingredient in many diet pills.)

*Increases pain relief medication effects.

*Stimulates the central nervous system.

*Reduces headache pain

*Reduces asthma symptoms.


Two to three cups of coffee a day is considered an acceptable amount. Caffeine does not become a problem until you start consuming an excessive amount. As your body gets used to caffeine, it becomes addicted to it. The symptoms for drinking too much caffeine and the symptoms for caffeine withdrawal are very similar.

EXCESS CAFFEINE - Too much caffeine can cause any of the following problems including:



*Muscle tremors




*Headaches (sometimes severe)

*High blood pressure


*Rapid heartbeat


CAFFEINE WITHDRAWAL – Because the effects of caffeine are so entangled with our stress response, it can exaggerate our reaction to everyday stressful events by elevating our blood pressure and raising levels of hormones linked to feelings of anxiety. In some people, adverse effects also include “withdrawal symptoms” when trying to eliminate caffeine.



*Lack of concentration


*Headaches (sometimes severe)

*Muscle stiffness and cramps

*Chills and/or hot spells

If you are attempting to reduce your caffeine intake, do so gradually. Cutting back slowly will help you avoid some of the withdrawal symptoms. If you simply must have a cup of something in the morning, try decaf or an herbal tea.


Most people who drink coffee regularly, do so to combat fatigue. Regular coffee consumption increases tolerance to caffeine, resulting in a greater dependence on it. There are other options to deal with fatigue that do not rely on caffeine.

*EAT BREAKFAST. Having a healthy breakfast (include protein, not donuts) every morning revs up your metabolism, improves your concentration, and makes it much easier to get through the morning.

*EAT A SNACK. If you find yourself getting sluggish by the middle of the morning, eat a healthy snack like fruit, whole grain crackers or yogurt. Complex carbohydrates supply your body with the energy it needs to be effective.

*MOVE THROUGHOUT THE DAY. Take the stairs instead of the elevator, walk during your break or at lunch, and get up and stretch as often as possible during your day. Regular physical movement makes your heart pump harder and helps your body
fight fatigue.

*AVOID TOO MUCH FAT. If you find yourself falling asleep at your desk by 3:00 every afternoon, a high-fat lunch may be to blame. After you eat, your body is busy with the digestion process and distributing nutrients to the proper places. If you consume a lot of fat, it takes your body longer to work through the digestion process, causing you to feel more tired.


While we often equate caffeine with coffee, it is also found in tea, soft drinks, cocoa, energy drinks, and chocolate. Caffeine content varies among these options. Most consider tea to be the healthiest option for taking in caffeine. Most types of tea are rich in plant-based chemicals that promote wellness.

Tea contains antioxidants that help counteract inflammation and reduce the risk for certain kinds of cancer and other diseases. Tea can also have a relaxing effect making it a good alternative choice to coffee.


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