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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.)

Diet and Disease

Did you know that what you eat can determine how healthy you are? The link between diet and disease is unmistakable. A nutritionally healthy diet can reduce and even prevent many diseases and conditions including many types of cancer and heart disease.

Eating a healthy diet is not as difficult as you may think. Making a few changes in your eating habits can make the difference between good health and poor health.


It has been proven time and time again that diet is directly related to the incidence of cancer. Sometimes it is difficult to know what is healthy and what is not. Use the tips listed below to help you.

*FATS – A high fat diet increases the risk of certain types of cancer such as breast and colon. To reduce your cancer risk, cut out fatty meats and frying. Instead, bake, broil, steam or grill. Choose lean cuts of beef and pork and eat more fish and poultry.

*FIBER – A high-fiber diet can reduce the risk for certain types of cancer, especially colon cancer. Good sources of fiber are whole-grain breads, oat bran, barley, nuts, seeds, dried beans and legumes, lentils, peas, beets, broccoli, Brussel sprouts, carrots, and cauliflower.

*VITAMINS - Vitamin A, C, and beta carotene are called phytochemicals (plant chemicals) and are full of antioxidants (they protect the cells from oxidation, a process that leads to cell damage and increases cancer risk). A diet high in these nutrients reduces the risk of developing a number of types of cancer, including stomach, colorectal, esophagus, and lung cancer.

*FRUITS AND VEGETABLES that contain Vitamins A, C, and beta carotene include dark-green leafy vegetables like spinach, kale, and turnip greens; citrus fruits like oranges and grapefruit; and other red and orange fruits and vegetables.


Regular intake of alcohol increases the risk of developing liver cancer. The liver metabolizes alcohol. Continued use of alcohol can cause a fatty liver, resulting in cirrhosis of the liver.

The overuse of alcohol is also associated with an increased risk of breast cancer in women. Studies have determined that women who drink more than one alcoholic drink per day develop cancer at a significantly higher rate.


Diet is a major factor in reducing the risk of heart disease. Making the changes listed below can lower your risk considerably.

*FIBER – Soluble fiber binds to fats and carries the fats out of the body through the stool. Eating a diet high in soluble fiber reduces the risk of heart disease. Good sources of soluble fiber are oat bran, barley, nuts, seeds, dried beans and legumes, lentils, peas, and some fruits and vegetables.

*SATURATED FAT – Eating a diet high in saturated fat causes cholesterol to build up in the arteries, forcing the arteries to harden and narrow. The increased pressure in the arteries causes a strain on the heart greatly increasing the risk for heart disease. Additionally, saturated fat increases the risk for obesity, another risk factor for heart disease.

*FOODS LOW IN SATURATED FAT include fruits, vegetables, whole grain foods, and low-fat or nonfat dairy products. Avoid butter, margarine, Crisco, animal fats, high fat dairy products, and commercially baked goods such as crackers and cookies.

*EAT A DIET HIGH IN MONOUNSATURATED FATS. Olive oil is the best followed by hazelnuts, almonds, Brazil nuts, cashews, and avocado. Monounsaturated fats lower cholesterol and reduce the risk for heart disease.

The old adage that says you are what you eat has never been more true than it is today with the overwhelming choices of food available. Unfortunately, most of the foods available are over-processed and stripped of their nutritional goodness. Watch what you eat. You will be healthier and feel better.


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