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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.)

Stress Reduction

Are you always worried about having enough money to pay your bills? Does your job stress you out? Are you overwhelmed by the demands of your life? Has it become a merry-go-round of worry, worry, and more worry? Stop! Close your eyes and take a deep breath right now.

Anything that overwhelms us can cause us to experience stress and anxiety. Our bodies and minds react in various ways when they feel overloaded. How do you know if you are stressed? Constant aches and pains, headaches, chronic fatigue, over or under- eating, and crying jags are stress indicators.

Since untreated stress can increase your risk for serious health problems including depression, stroke, and heart disease, learning how to reduce your stress level is an important factor in improving your total health.


1. One of the best ways to reduce stress levels and improve your quality of life is to move your body. Aerobic activity such as walking is a fantastic way to lift your spirits, increase your body’s ability to burn fat, and is heart-healthy.

2. Drink lots of water to keep your body hydrated. Dehydration puts extra strain on your body and brain increasing your stress level.

3. Cut down on your coffee intake. Excessive caffeine only increases anxiety. Drink tea instead, especially chamomile, valerian, or ginseng.

4. Eliminate alcohol if you are under stress. It can mask the symptoms and make them worse. Alcohol also dehydrates your body.

5. Eat a well-balanced diet that includes plenty of fruit, vegetables, complex carbohydrates, lean protein, healthy fats, and fiber.

6. Learn it is okay to say no occasionally. You must first meet your own needs before you can give others what they need. Many of us feel we have to say yes to everyone, but remember, you cannot be all things to all people.

7. Try deep breathing exercises, massage and aromatherapy. Aromatherapy can be a tremendous help for alleviating stress. Try using six drops of lavender oil in a warm bath or put three drops on a cloth and inhale from time to time during the day.

8. Do not set unrealistic for goals for yourself. Allow yourself sufficient time to reach them. Many of us set ourselves up for defeat simply by setting unrealistic goals. For example, if you are dieting, realize you cannot lose 50 pounds in two months.

9. Allow yourself freedom to express yourself. Don’t worry that you are not keeping with the image of who you are supposed to be. Give yourself permission to be a kid again. Draw, paint, dance, read, play music, or play kickball with your kids.

10. Go outdoors whenever possible. A little sunshine and activity can have an amazing effect on your stress level and improve your entire outlook towards life.

Soon, things that used to seem overwhelming will become trivial, causing you to wonder why you were so anxious. Not only will you be less stressed, you will be healthier and happier, ready to face whatever obstacles come your way.

Try the stress reduction tips listed above. If at anytime stress is interfering with your life and making it impossible to meet the demands of your normal daily activities, try the suggestions listed above. If you are still experiencing abnormal stress, see your physician. Sometimes it is necessary to ask for help.


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