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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 Prevent Respiratory Disorders

Our lungs are the organs that allow us to breathe. They provide an area for oxygen from the air to pass into the bloodstream and for carbon dioxide to move out. The cells of our bodies need oxygen in order to survive and they need to eliminate the carbon dioxide.

The air has things in it that can hurt our lungs. Bacteria, viruses, tobacco smoke, car exhaust, and other pollutants can cause people with lung disease to have difficulty in breathing. These breathing problems may prevent the body from getting enough oxygen.

Respiratory disorders can range from asthma to lung cancer and everything in between. Learn how you can prevent these respiratory illnesses from occurring.

Avoid asbestos. Some jobs expose workers to asbestos. If you work in construction, shipbuilding, asbestos mining or manufacturing, car repair (brake repair), and insulation you should always wear protective clothing including a face mask. Employers who work with asbestos must train their workers about asbestos safety, provide protective gear, and monitor the levels of radon to which they are exposed.

Avoid pollen. For allergy and asthma sufferers, certain pollens can trigger reactions. Know what your triggers are and stay inside on those days or talk to your doctor about medications or natural treatments for allergy control.

Eat a healthy diet. People who eat a diet rich in fruits and vegetables have a reduced risk for lung cancer. The American Cancer Society recommends eating 5 to 6 servings of fruits and vegetables every day.

Exercise. Getting regular exercise stretches the lungs and bronchial tubes that helps promote easier breathing. If you already have asthma, you may need to use an inhaler prior to exercise, but don’t let it stop you from this important element of prevention and healing.

Get a flu shot. Those susceptible to lung problems, such as people with weakened immune systems, those with chronic medical conditions, health care workers, those who work in nursing homes, the elderly, and children over the age of 6 months, should consider getting a flu shot. Getting the flu can quickly deteriorate to a dangerous case of pneumonia.

Manage inside dust. Dust mites are a major source of allergens for many people. Reduce or eliminate curtains, drapes and carpeting in your home. Use blinds for your windows and small rugs that you can wash frequently for your floors. Keep your furniture dust-free, use an air purifier, and wrap your mattresses and pillows in hypoallergenic covers.

Reduce indoor air pollution. Switch to chemical-free cleaners, use high-end air filters, stop using aerosol sprays, have indoor plants (they act as living air purifiers), install exhaust fans that are vented to the outdoors in kitchens and bathrooms, and vent clothes dryers outdoors. These all can improve the quality of the air in your house.

Stop smoking. If you are a smoker, the single most important thing you can do to stay healthy is stop smoking. Smoke from all tobacco products (cigarettes, cigars, and pipes) boosts the chances of lung disease. If you smoke, stop now. If you do not smoke, avoid second-hand smoke and smoke-filled places like bars. Cigarette smoke is especially dangerous for those with compromised lung health.

Test for radon in your home. Radon is an odorless gas that is not a problem when released in the open air, but when it is captured in a house, it does not dissipate well. Breathing radon causes lung cancer, so testing for radon is an important step to prevent serious lung illness.

Wash hands. Keeping hands germ-free by frequent washing helps to prevent colds and the flu, but cleaning hands with soap and water does not kill rotavirus germs. Rotavirus is often associated as a cause of disease in respiratory tract infections and the gastrointestinal tract. To kill rotavirus germs, you must clean your hands with alcohol-based cleaners.

Wear a mask. If you are working with harsh chemicals, sawing wood, or any other project that releases particles in the air, wear a mask over your mouth and nose to ensure you are not breathing in contaminants that may harm your lungs.


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