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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.)

Prevent Osteoporosis

Osteoporosis, which means *porous bones*, is a condition of excessive skeletal fragility resulting in weakened bones that break easily. A combination of genetic, dietary, hormonal, age-related, and lifestyle factors all contribute to this condition.

A silent disease, osteoporosis, usually progresses painlessly until a fracture occurs, which is usually in the hip, spine, or wrist. Statistically, women are four times more likely than men to develop osteoporosis because of the loss of estrogen at menopause. (Estrogen slows down bone loss.)


*Being female

*Having a small, thin body frame

*Family history of osteoporosis

*Being post-menopausal or of advanced age

*Being Caucasian or Asian

*Anorexia nervosa or bulimia

*Low testosterone levels in men

*Lack of calcium and vitamin D

*Inactive lifestyle

*Cigarette smoking

*Excessive use of alcohol and high salt, protein, and caffeine intake

*Long-term use of some medications prescribed for arthritis, asthma, and lupus, anti-seizure medications, aluminum-containing antacids, and certain cancer treatments.


A family medical history and bone mass measurements are part of a complete assessment. Often a bone fracture is the first sign of osteoporosis. Ask your doctor to help you better understand your own risk and become aware of prevention and treatment options.

Bone density tests: Routine x-rays cannot detect osteoporosis until it is quite advanced, but other radiological methods can. The US Food and Drug Administration (FDA) has approved several kinds of devices to estimate bone density. Most require far less radiation than a chest x-ray.

Doctors consider the medical history of a person and risk factors before deciding who should have a bone density test. Readings are compared to a standard for the age, sex and body size of the patient.

Different parts of the skeleton may be measured and low density at any site is worrisome. Bone density tests are useful for confirming a diagnosis of osteoporosis if a person has already had a suspicious fracture or for detecting low bone density so that preventive steps can be taken.


Osteoporosis is usually preventable. Females need to take steps to protect the health of their bones while they are children and on through their young adult years. Building strong bones at a young age will lessen the effect of the natural bone loss that begins to occur around the age of 30.

Use the following guidelines:

*The best osteoporosis prevention is doing weight-bearing exercises on a regular basis like walking, jogging, hiking, and stair climbing. Exercise builds bone and muscle strength, helps prevent bone loss, and improves coordination to prevent falls. It also helps older people stay active and mobile.

*If you are postmenopausal, consider estrogen replacement.

*Consider using calcium supplements, but discuss the choice of supplements with your doctor first.

*Do not smoke.

*Limit alcoholic beverages.


The best foods to eat are those that are rich in calcium and vitamin D: low-fat milk, yogurt, cheese, fish with edible bones like salmon and sardines, and dark green, leafy vegetables like spinach, collard greens, kale and broccoli.

Eat fruit that is high in Vitamin C: blackberries, strawberries, raspberries, citrus fruit, kiwi fruit, peaches, melons, and apples. Also dried fruit like figs, apricots, and dates.

VEGETABLES: cabbage, Brussels sprouts, tomatoes, onions, carrots, red bell peppers, and sweet potatoes.

OILY FISH rich in omega-3 essential fatty acids and high in Vitamin E: mackerel, herring, tuna and trout.

NUTS AND SEEDS rich in omega-3 essential fatty acids and high in Vitamin E: unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds.

PULSES & GRAINS: soybeans, wheat germ, lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, bulgur wheat, calcium-fortified breakfast cereals.

VITAMIN D is essential in order to absorb calcium for foods. The best source of Vitamin D is exposing the skin to sunlight. Other sources are fortified margarines and cereals, dairy products, and oily fish.

Is it possible to prevent osteoporosis? A healthy and nutritious diet, combined with a regular exercise routine, can greatly reduce your risk of developing osteoporosis. Always check with your doctor before starting any exercise regimen.


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