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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 Restaurant Eating

If you like to dine out in restaurants, you know how challenging it can be to follow a healthy eating plan. Is it even possible for healthy restaurant eating? Yes, it is possible if you follow some simple tips that will help you decrease your calories and fat intake, and add healthy nutrition for your body.

*BAKED POTATO – If you order a baked potato, instead of sour cream, butter, or cheese, order one with salsa instead. Salsa is very low in calories, very tasty, and a very healthy food for your body. Always choose a baked potato over French fries.

*BREAD – Eat plain bread or rolls. When you add butter, you are adding fat, calories, and an unhealthy substance to your body.

*DESSERT - If you must order dessert, make sure you order something made with berries or fruit and share it Eating only half means you are only eating half of the calories!

*DRINKS – Do not order sugar-laden sodas or beverages that contain alcohol. Drink water with lemon, unsweetened tea, or natural fruit juice. This tactic alone will save you several hundred calories and provide much healthier nutritional choices for your body.

*GRILLED FISH – When ordering grilled fish (or vegetables), ask that the food be grilled without butter or oil or, if that’s not possible, with a very small amount.

*PASTA – If you have a choice between cream-based sauce and tomato-based sauce, always choose the sauce that is tomato-based. These sauces are much lower in fat and calories and tomatoes are incredibly healthy to eat.

*SALAD – When choosing a salad go heavy on the vegetables and light on the cheese, croutons, and high-caloried salad dressings. Always order salad dressings on the side and try to use as little as possible.

*SOUP – Choose a soup that is not cream-based. They are high in fat and calories. Choose one that is broth-based such as tomato or vegetable. Soup is a good appetizer and can fill you up, reducing the amount of calories you consume during the meal.

Always order food that is baked, grilled, steamed, broiled or poached. These types of food preparation use less fat, are lower in calories, and healthier for your body. Order vegetables as side dishes. Vegetables are a great source of dietary fiber as well as vitamins and minerals.

Never deprive yourself. The best tip is to listen to your body. When you are starting to feel full, stop eating. Take home what’s left. You can eat that portion as a second meal at a later time. That way, you get two meals for the price of one!

Eat Out, Eat Right: The Guide to Healthier Restaurant Eating


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