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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.)

Allergy Treatment

Are you allergic to dust or mold? The most effective, least expensive, and healthiest allergy treatment is always avoidance, yet many people will choose medications and vaccinations, despite their dangers and drawbacks. There are many methods you can use to help reduce your allergy symptoms.

If you think you must strip your house down to bare floors, bare walls, and plastic covers on your furniture, you are wrong. For instance, if you have asthma or allergic reactions to molds or dust mites, there are some simple measures you can take.

How old is your vacuum cleaner? The vacuum cleaner bag acts as the filter in most vacuum cleaning systems. Replacing the standard bag with a high-filtration bag and an exhaust filter are economical ways to update an older vacuum cleaner and helps prevent the dust mites from escaping and becoming airborne during the vacuuming process.

Now, there are more expensive vacuums available with built-in HEPA (High Efficiency Particulate Air) filters and a removable canister that can be washed. This system eliminates the problem with vacuum bags.


*Keep your home at a consistent cool temperature between 68 and 72 degrees and keep humidity at a minimum. Always make certain there is good ventilation.

*Purchase a good air purifier. Air purifiers literally purify the air and are very beneficial for allergy sufferers and asthmatics.

*Remove carpeting and install wood, tile, or linoleum flooring. Hard surfaces can eliminate ninety percent of dust mites. If you must use carpeting (wood, tile and linoleum floors are best), then it needs to be cleaned thoroughly and frequently.

*Minimize throw rugs; they are dust-catchers. If you must have them, they need to be washed in hot water once a week.

*Since people spend one-third of their lives in their bedroom, it is a good idea to place the most emphasis on decreasing the possibility of dust in the bedroom. The best way to do this is to wash your bedding weekly in water that is at least 130 degrees to completely kill the dust mites found there. Dust mites can become airborne during bedding changes. Allergic persons should not be present.

*Use washable cotton or synthetic blankets. Use easily laundered cotton bedspreads or coverlets. Avoid materials that have nooks and crannies where dust mites can collect.

*Avoid open bookshelves; they are great dust-catchers.

*Keep all clothes in closed drawers or closets.

*Remove clutter. Place hard-to-clean items in closed drawers or cabinets.

*Install central air conditioning or window units. Keep windows closed, especially during periods of high pollen counts and windy conditions.

*Your upholstered furniture is a prime allergen trapper. If you cannot purchase wood or vinyl furniture, put washable slipcovers on your furniture and wash once a week in hot water.

*Install window shades made from cotton or synthetics and use washable cotton curtains. Avoid mini-blinds and heavy draperies, both are very heavy dust-catchers.

*Do not use pillows made from feathers or foam rubber; moisture can become trapped, promoting mold.


*Wash shower curtains at least once a month in hot water and bleach.

*Keep the humidity level at a minimum inside your home.

*Always make sure there is proper ventilation.

*Never carpet the bathroom.

*Keep your refrigerator clean. Remove spoiled food promptly.

*Dry your shoes and boots before putting in closet.

If you or any member of your family suffers from dust and/or mold allergies, follow the guidelines listed above to help keep your home as allergen-free as possible. If you are still suffering from allergy symptoms, see your doctor. He/she may have additional suggestions for allergy-proofing your home.


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