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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.)

Lean Protein

If you are trying to cut down on your dietary fat intake, choose lean protein sources like fish and poultry instead of beef and pork. Fish and poultry are healthier choices for people who want to keep meat in their diets but do not want the unhealthy fat.

All types of fish (saltwater and freshwater fish) and poultry (chicken, turkey, duck and goose) are excellent sources of high quality protein and supply a number of important nutritional needs. They also contain a complete range of the essential amino acids that are needed to build protein.

Some fish are excellent sources of healthy fats (polyunsaturated) that provide excellent health benefits. The best sources of these fats are salmon, trout, mackerel, and halibut. Fish oils have an anti-clotting effect and help to reduce the likelihood of heart attacks and strokes when it is manufactured by the body.

Poultry such as turkey, chicken and goose do contain some beneficial fatty acids, though it is less than in fish. However, since most of poultry’s fat is found within the skin, it can easily be removed. The total fat content of poultry is far lower than that of beef.

When choosing poultry, to minimize the fat content, choose breast and thigh meat over internal organs and remove the skin before eating. White meat is much lower in fat than dark meat. Duck and goose contain more fat than turkey and chicken.


Fatty fish like salmon and halibut are very good sources of vitamin A and D. Mackerel, herring and haddock are rich in minerals. Saltwater fish and shellfish are rich in iodine, a trace mineral that is difficult to obtain. Shellfish are also a good source of selenium, copper, and zinc.

Oysters, lobster and crab are rich in zinc also. Most fish provides potassium, phosphorus and iron. Canned salmon and sardines are rich in calcium.

Poultry is not as good a source of nutrients as fish. However, chicken does contain vitamin A and B complex, potassium, phosphorus, zinc and iron. Turkey is very similar to chicken except that is has more potassium and phosphorus.


Both seafood and poultry can be bought as canned, fresh, frozen, or smoked. Always try to buy the organic brand of poultry. Organic food has reduced exposure to hormones and pesticides.


The best choices are chicken, duck, goose, turkey, and game birds: partridge, pheasant, and quail.


Freshwater fish choices are bass, blue gill, carp, catfish, crayfish, perch, pike, or trout.

Saltwater fish choices are blue fish, flounder, herring, mackerel, red snapper, sardines, salmon, sole, swordfish, and tuna.

Shellfish choices are: abalone, clam, crab, lobster, mussel, oyster, scallop and shrimp.

Choosing lean protein sources like fish or poultry when you want to add protein to your diet is a good healthy choice. There are plenty of options to choose from.


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