Thank You For Visiting Our Blog, FEEL BETTER AND LIVE LONGER!

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.)

Diabetes Management

 Controlling your blood sugar level is the most important aspect of managing your diabetes. There are other important factors that affect diabetes management. The key is to know what those factors are, how they affect your diabetes, and what you can do to control them.


The most important factor that affects your blood sugar level is your diet. What you eat, how much you eat and when you eat all have an affect on your blood sugar.

NUTRIENT-RICH. A diabetes diet is a healthy-eating plan that is rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains.

CONSISTENCY. Eat the same amount of food at approximately the same time every day. Make sure you eat the same amount of carbohydrates at each meal as carbohydrates have the biggest effect on blood sugar levels.

MODERATION. Always eat in moderation. Too little food can result in low blood sugar or hypoglycemia. Too much food can spike your blood sugar levels causing hyperglycemia.


Another important factor in diabetes management is making sure you engage in regular physical activity. (Walking is an excellent way to stay fit.) Exercise improves your body’s response to insulin helping to lower your blood sugar level.

CHECK WITH YOUR DOCTOR. Make sure you check with your doctor before starting an exercise regimen, especially if you have been inactive. You may also need to adjust your insulin dose or you may need to make other changes to your treatment plan.

BE CAREFUL. Check your blood sugar level before, during and after exercise, especially if you take insulin or other medications that can cause low blood sugar. Drink plenty of fluids while you are exercising. Stop your workout if you experience shortness of breath, dizziness or chest pain.



Insulin is designed to lower your blood sugar level. Any other medications you take for conditions other than diabetes can also affect your blood sugar level.

CALL YOUR DOCTOR. If your medications cause your blood sugar level to drop too low, your doctor may need to adjust your dosage.

USE OTHER MEDICATIONS WITH CAUTION. If you are considering an OTC medicine or your doctor prescribes medication to treat another condition, make sure it does not affect your blood sugar level.

The more you know about factors that affect your blood sugar level, the more you can anticipate problems and plan ahead accordingly. If you are having difficulties keeping your blood sugar at an appropriate level, ask your physician for help.


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