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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.)

Healthy Snacks

Is it possible to snack and lose weight? Yes. Healthy snacks should be part of a balanced diet. If you want to indulge in snacking, make sure you do so carefully. It is very easy to choose high-calorie, high-fat, and high-sugar foods.

Never let yourself get too hungry before eating a meal or a snack. Eating a small meal or a protein-heavy snack every 3 hours will eliminate this problem. Drinking enough water throughout the day will also help you feel less hungry.


If you are hungry a lot, snacks can be a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs and still lose weight. To avoid weight gain and keep your energy levels high, do not eat foods that are high in simple carbohydrates such as candy bars, sodas, or highly processed foods. Eat snacks that contain complex carbohydrates such as peanut butter, cheese, or low-fat yogurt.

When choosing healthy snacks, always check food labels. Be cautious of food that claims to be all natural. All natural does not mean it is nutritious. All natural juice beverages can be full of sugar, and sugar is high in empty calories and has no nutritious value.

Most people consider a granola bar the perfect example of a healthy snack. Granola is a good source of certain nutrients. However, many granola bars contain trans-fat, a harmful type of fat. They can also contain a high level of sugar. Check the labels!

You should also be cautious of food that claims to be low-fat. Usually, if the fat has been eliminated, the sugar level has been increased to maintain the taste. Many low-fat foods have just as many calories as their full-fat version. Check the labels!


*MAKE YOUR OWN SNACKS. Instead of purchasing expensive snacks at the grocery, make your own. Mix up a big bowl full of your own trail mix or granola. Divide the mix into individual containers or plastic, sealable baggies and dole them out to yourself whenever you need them.

*KEEP PLENTY OF FRESH FRUIT AND VEGGIES. Cut them up, keep them in baggies in the fridge and use them as you need them. Carrots, celery, apples, etc. make wonderful healthy snack options.

*GIVE YOURSELF LOTS OF OPTIONS. To keep yourself from getting bored, make sure you have plenty of snacks to choose from. Use your imagination.

If you suffer from the urge to snack at night, make sure you do not indulge in empty calories foods. Eat, but eat healthy foods like air-popped popcorn, low-fat cheese, low-fat yogurt, rice cakes or fat-free, whole grain crackers.


*SWEETS. Eat a couple of cookies, preferably something that is made with grains. Animal crackers are a good, low-calorie, low-fat option. Try a couple of graham crackers spread with peanut butter or low-fat jam. If you must have chocolate, try a little bit of chocolate frosting on a cracker or cookie.

*DAIRY. Good healthy options are low-fat yogurt, cottage cheese with some fruit, or low-fat cheese like string cheese.

*FRUIT AND VEGGIES. Eat an apple, grapes or strawberries dipped in honey or raw veggies dipped in fat-free ranch dip.

*SALTY. If you have a weakness for salty foods, instead of reaching for potato chips that are loaded with fat and salt, try pretzels, microwave popcorn, baked tortilla chips (with salsa) or flavored rice cakes. Another great healthy salty snack is a handful of nuts, but eat sparingly as they are high in calories.

*DRINKS. Make your own smoothies! Pull out your blender and throw in a banana or a handful of blueberries or grapes, a cup of low-fat milk or yogurt or orange juice, and a few ice cubes. Use your imagination!

The key to smart snacking is the same as with everything else, all in moderation. If you eat regular meals and healthy snacks, you are far more likely to keep your weight down and far less likely to overeat and gain weight. NEVER starve yourself!


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