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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.)

Reduce Your Risk for Diabetes

There are two types of diabetes, Type 1 and Type 2. Type 2 diabetes is usually diagnosed in older adults and occurs as the body stops producing enough insulin. Type 1, known as adolescent diabetes, differs from Type 2 in that the body stops producing insulin completely.

In both types of diabetes, your body loses its ability to adequately utilize sugar. The blood sugar levels increase due to the body's difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including exercise, diet, and medication.


*Genetics is a risk factor for developing diabetes. Learn your family history. Diabetes tends to run in families. If you have parents or siblings with diabetes, your chances increase very significantly for getting diabetes.

*Certain ethnic groups like African-Americans, Native Americans and Hispanic, are also at higher risk

Find out how to protect yourself from developing this disease with the tips below.


Exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. If you have Type 1 diabetes, you will find that regular exercise helps to maintain insulin sensitivity, helps prevent the accumulation of excess weight, and increases the use of glucose by muscles.

Although there is really no way to prevent Type 1 diabetes, it is possible to reduce your risk for Type 2 diabetes. Exercise not only lowers blood sugar levels and maintains insulin sensitivity, it helps minimize complications that can occur in diabetes. Research has shown that walking 30 minutes every day can reduce the risk of developing Type 2 diabetes.

Most diabetics develop circulatory problems resulting in poor blood flow to the extremities. Exercise can help lower blood pressure and improve circulation throughout the body. Exercise can also help to prevent and minimize heart problems, a common diabetic complication.


In general, the best type of diet to follow is a low-fat diet. The eating plan for diabetes should be a balanced healthy diet, the same kind that is recommended for the rest of the population.

*Avoid being overweight: There is a direct link between obesity and the diagnosis of type II diabetes, or non-insulin-dependent diabetes. People who are overweight are far more likely to have insulin resistance, because fat interferes with the body's ability to use insulin. If you are overweight, lose weight! This is one of the best things you can do for your health.

*Limit consumption of salted foods, refined sugar, and fatty foods, particularly those of animal origin. Choose small amounts of vegetable or olive oil instead.

*Eat a diet rich in fruit and vegetables every day. Your goal should be 5 servings per day. Make sure you eat fruits and vegetables that are high in Vitamin C. This antioxidant has been shown to reduce the risk for developing diabetes.

*Make complex high-fiber carbohydrates a major part of your diet. Carbohydrates like pasta, rice, potatoes, and bread get converted to sugar much more quickly than complex carbohydrates.

*Drink less sugar. From sodas to fruit juices, many drinks contain high amounts of sugar. Switch to water, tea, or other healthy drinks without all the sugar.

If you suspect you may have diabetes, see your health care provider. He or she may order a fasting blood sugar (FBS) test, or an oral glucose tolerance test (OGTT) to help determine whether or not you have diabetes.

Healthy lifestyle choices — including diet, exercise and weight control — are an important part of diabetes treatment. If you have been diagnosed with type 2 diabetes, sometimes medication is also necessary to control blood sugar.


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