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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.)

How to lose weight by eating

People seem to misunderstand the basics of losing weight. All they can think about nowadays is the machines that would help them exercise better and help them lose weight faster. What they don’t know is that it is not necessary to avail these machines if you can get hold of some great weight loss tips that actually work. What you need to know is that eating the right foods would be more effective in losing weight rather than buying expensive machines. Eating the right kind of food makes you lose weight. Doing the right kind of exercises makes you toned and buff after you have already lost weight. Before then, just focus on your diet and do cardio for your exercise. There is no need for anything else other than this.

Diet is my main priority when it comes to losing weight. Eating the right foods should enable you to achieve the weight that you desire. Although you will crave the foods that you’ll want to eat when you’re on a diet, you should stick to your diet and never break it if you want to lose weight as fast as you can.

Carbohydrates are one of the fastest types of foods that could increase your weight. We get this through rice, bread and cereal. Replacing these with other sources that provide carbohydrates without the extra weight is the way to go. Replace your rice with brown or red rice. People may not know it but this is the healthiest kind of rice among all others. You can also try steaming sweet potato as a substitute. A sweet potato can also be a good alternative and is considered by most to be the best substitute for rice. If you do not want to eat sweet potato then you can always substitute wheat bread as your main source of carbohydrate. Any of these three are very effective if you want to have a weight loss diet.

Eating protein is a must because you need to transform your fats to muscles. You can do this by eating grilled or steamed chicken breasts. This is the single most protein packed substitute for your steaks and burgers without giving you fats. Do not eat the chicken breast if it is fried though. It would be worthless once you fry it.

Finally, losing weight is not as difficult as it sounds. You need to set your priorities and look after what you eat, when you eat and in what quantities you eat. Making the simple substitutions explained above will help you save a number of calories per day without even understanding it. Once you get into the habit of eating healthy you will be able to gradually reduce your calorie intake and enjoy a better quality life. Do not believe in miracles, these do not exist when you want to lose weight. Start slow and stick to your diet and sooner or later you will achieve the results you want.


  1. Hi everybody!
    After reading all the posts on this blog, I decided to give this a try.

    Had my first breakfast this morning (beans, veggies, egg)
    Took some getting used to, I’m like most people who are used to eating cereal in the morning.

    weight loss