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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.)

Boost Immune System

When cold temperatures set in it seems like runny noses, coughs and sniffles set in, as well. How do you boost your immune system so you won't get sick? 

Vitamin C. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of the antibody that coats cell surfaces, preventing the entry of viruses.

Vitamin E. Vitamin E stimulates the production of cells that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria.

Zinc. This mineral increases the production of white blood cells that fight infection. It also increases killer cells that fight against cancer and helps white cells release more antibodies. 

Garlic. This is a powerful immune booster that stimulates the growth of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production.


Drink lots of water. Dehydration eventually causes your body's organs to shut down. Hydrating your organs properly strengthens them. You should be drinking, in daily ounces, half your body weight in pounds.

Eat raw fruits and vegetables. The nutritional content that you receive from raw fruits and veggies is unparalleled. The antioxidants present in raw fruits and vegetables will protect cells from damage by toxins. The darker the color, the more rich in antioxidants.

Eat protein. Protein is a building block for a healthy body and immune system. Diets low in protein are usually high in carbohydrates that convert to glucose, spiking blood sugar and stressing the pancreas and the immune system.

Eliminate sugar. You will see noticeable results in your energy levels, weight distribution, immunity and your ability to think clearly when you break the cravings and stop eating products with refined sugar. Avoid artificial sweeteners; they are even worse than cane sugar.

Reduce coffee intake. Caffeine robs your body of minerals and vitamins and it dehydrates you. If you drink coffee, make sure you add an additional two glasses to your water intake per cup of coffee. 


Get a good night’s sleep. Each person has different sleep requirements. You many need anywhere from 6 to 10 hours of sleep each night. Whatever you need, make sure you get it!

Exercise. Engaging in regular physical activity stimulates your immune system and makes you feel good by releasing endorphins. Take a walk, even if it’s just around the block. Walking is a wonderful way to increase your body’s good health.

Take care of yourself.  Our bodies respond to our emotions. If we are stressed, our immune system is weakened making it more likely to “catch” a cold or the flu. Make time for yourself every day. Do something that relaxes you or makes you happy. When you are happy, you are far less likely to get sick.


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