Thank You For Visiting Our Blog, FEEL BETTER AND LIVE LONGER!

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.)

Emotional Eating

Are you an emotional eater? Emotional eaters are never satisfied no matter how many calories they consume. This leads to more and more weight gain, usually complicating the emotional reasons for eating in the first place. The excess weight then becomes more and more difficult to lose.

Emotional eating is closely linked with binge eating disorders (see post from yesterday). What are the warning signs? How do you know if you are an emotional eater? How can you overcome it?


*Eating when not physically hungry.

*Eating when bored, angry, sad, or anxious.

*Eating too fast.

*Eating until uncomfortably full.

*Eating immediately after coming home from work.

*Feeling disgust or guilt after overeating.


If you experience any of the following more than occasionally, you may be an emotional eater:

*You think about food a lot.

*You eat when you are stressed (sad, bored, anxious, depressed, etc.)

*You binge eat.

*You eat even if you are not hungry.

*You feel guilty and ashamed of yourself and your eating habits.

*You try to lose weight but are always unsuccessful.

*You do not feel in control of your eating.


If you think you are an emotional eater, there are ways to overcome it. The suggestions below can help you:

*When you reach for something to eat, stop and ask yourself if you are hungry or if you are upset. If you are upset, why are you upset?

*If you are upset, do not eat. If someone has upset you, let that person know. Deal with it right away.

*Focus on the solution to your problem, not the effect. Focusing on the problem will not help you solve it. By focusing on the solution, you will not be stressing about the problem itself.

*Make yourself, not a diet, responsible for what you eat. Dieting can easily lead to emotional eating and will not address the core reason for being overweight.

*Focus on feeling better. Start eating healthier foods and getting a little bit of exercise. The result will be an almost immediate sense of feeling better.

*Take up a new hobby (or an old one). Knit, crochet, read, work jigsaw puzzles, play games with your kids, take a long leisurely walk.

*You are in control of your life. Stop thinking about food. Get out and LIVE!

To solve emotional eating, you must change the behavior that is causing it. The next time you reach for food because you are upset, stop and think. Get out of the kitchen and do whatever makes you feel better.


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