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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.)

Control Diabetes

Diabetes is a chronic disease that occurs when the body does not produce enough insulin or cannot properly use insulin. Insulin is a hormone that the body needs in order to convert sugar, starch, and other foods into energy. Although the cause of diabetes is not clear, genetics and lifestyle factors such as obesity and lack of physical activity appear to have an influence.

Insulin is a hormone that allows blood glucose to enter the cells of the body and be used for energy. In diabetes too much glucose stays in the blood. Elevated levels of blood glucose, called hyperglycemia, cause glucose spillage into the urine. The result is cells that are starved for energy. Eventually, those starved cells can cause permanent nerve damage.

There are two types of diabetes:

*Type 1 diabetes results from the body’s inability to produce insulin. This type of diabetes requires daily insulin injections to survive.

*Type 2 diabetes results from the body’s inability to properly use insulin. Changes in lifestyle can control type 2 diabetes, but sometimes oral drugs are required.

Most people with diabetes have type 2. As many as half of all people with type 2 diabetes are not aware they have this life-threatening disease because they have no symptoms.


You should inform your doctor if you experience any of the symptoms listed below:

*Excessive thirst

*Excessive urination

*Blurred vision

*Persistent nausea or vomiting

*Numbness or tingling in your feet

*Hand, feet, face, or leg swelling

*Cramping or pain in the legs

*Shortness of breath

*Extreme fatigue

*Unusual weight gain or weight loss.

*Sweet smelling breath


There is no cure for diabetes. However, there are ways to control diabetes. To control diabetes, you must maintain your blood glucose levels and your weight. Following a healthy diet, a daily exercise regimen, and having regular check-ups with your doctor can help solve both of these problems.


In general, the best type of diet to follow is a low-fat diet. The eating plan for diabetes should be a balanced healthy diet, the same kind that is recommended for the rest of the population.

*Limit consumption of salted foods, refined sugar, and fatty foods, particularly those of animal origin. Choose small amounts of vegetable or olive oil instead.

*Eat a diet rich in fruit and vegetables every day. Your goal should be 5 servings per day.

*Make complex high-fiber carbohydrates a major part of your diet.


Follow a regular exercise plan. Exercise is particularly important for diabetics as it helps to regulate blood sugar levels. If you do not participate in regular exercise, even something as simple as a leisurely walk helps. Consult your doctor for advice about exactly how much exercise you need and what works for you. Any movement is better than none!

Consider the benefits of exercise:

*It reduces demands on the pancreas (The pancreas secretes insulin.)

*It improves circulation.

*It lowers blood sugar.

*It helps promote weight loss.

*It reduces stress.

To control diabetes requires daily discipline. For the sake of your long-term health, you must not delegate the planning of your diet and lifestyle to someone else. It is your life and your responsibility. You must take an active role. The only way to accomplish this is to learn as much as you can about following a nutritious diet and make some lifestyle changes.

For more information, consult your doctor or dietician. Visit your local library or bookshop. Search the Internet.

By following the guidelines listed above, your body will not only be better able to control diabetes but will help reduce your risk for other diseases. You will also provide a good example for your family and contribute to their good health as well.


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