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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.)

Relieve Holiday Stress

This holiday season is a time for love, good cheer and giving. However, it is also the source of stress for many people. Does it have to be this way? No, but it is easy for things to get out of hand when you feel like there is too much to do and not enough time to do it.

The accumulation of tasks and worries can be overwhelming; like trying to figure out what to buy everyone, whether or not you will have enough money, the time to buy gifts and wrap them, writing and mailing cards, cooking and baking, and a plethora of other responsibilities surrounding the holidays.  

What can you do? First, figure out exactly what you are stressing about. Is it because you are short of money, you don’t know what to buy, you don’t have the time for the extra tasks, or you feel like everything always falls on your shoulders?


Doing too much. The number one cause of holiday stress is trying to do too many things. As with all things in life, you must practice moderation. Too much of anything, no matter how fun it should be, leaves us feeling exhausted and drained rather than joyful and happy.

Spending too much. Holiday time is money-spending time for many and most tend to spend too excessively. When you overindulge in spending during the holidays, you will have to deal with the consequences of how to pay those bills come January. 

Eating and drinking too much. All of those holiday parties can lead people to eat and drink way too much. The temptation to eat all those heavy, rich desserts and drink too much alcohol is tough to ignore.


Not enough money. You want to buy gifts for your family and friends but cannot figure out how to make that happen. Your paycheck simply will not stretch that far. When you have to budget very carefully, the priorities of rent, utilities and food come first. You lay awake at night trying to work it out.

No one to share it with. If you do not have family, you may feel alone at this time of year. You rely on your friends for companionship and support but they are spending time with their families. Your loneliness can be overwhelming.



Get organized. If there is not enough time in the day for you, learn how to use lists and calendars to stay organized. Be flexible with schedules and set attainable goals. You will be amazed at how much anxiety can be eliminated just by being organized and clear about your goals.

Rest. Try to get eight hours of sleep each day. If you do not get enough sleep, the result will be an increase in your stress level.

Learn how to delegate. If you have family members, use them! They can help you wrap presents, cook and bake, and address holiday cards. If you have children who drive, they can run errands for you that will allow you to have more time for other chores.

Pick your battles, choose your priorities. If shopping wears you down, do it in installments. Never try to buy everything in one shopping trip. The same is true for cooking and baking. Learn how to pace yourself. You are not superwoman so stop going for that title.


Be realistic. Have realistic and sensible guidelines for spending. Your children do not need every toy they ask for. Use common sense when buying them gifts.

Drawing. If you have a large family, have a drawing where everyone draws a person’s name and that is the only person you have to buy a gift for. 

Be creative. You don’t have to go out and purchase a gift for everyone on your list. You can use baked goods or craft items as gifts. Most people, including myself, would much rather receive something that is made from the heart rather than bought in a store.


Eat healthy and nutritious food. Center your eating plan around fresh fruits and vegetables, lean protein, and whole grains. Decrease your intake of fat, sugar and caffeine. Drink lots of water, reduce your alcohol intake. You will feel much better, have more energy and be better able to deal with stress.

Get some exercise every day even if it’s just for a few minutes. Try skating, skiing or walking. Taking a walk is one of the best things you can do for your body and your mind. Walking releases endorphins that make you feel good all over.



Stick to your budget. No matter what the temptations, no matter what your children are clamoring for, name your budget and stick to it. Never make impulsive buys! That way there will be no surprises or anxieties down the road. 

Make gifts, don't buy. Create gifts for those on your list. Your friends would much rather you make them something than have a store-bought gift. Bake some goodies and wrap them up in holiday paper. Crochet a shawl or knit a hat. These are all wonderful gifts to give. If you cannot afford to buy expensive cards, make your own. They mean so much more.


Volunteer at a food bank. Seeing how some people have to live and how needy they are, will remind you of how much you have to be thankful for. Being able to give something to those in need is not only a positive experience for them but it makes you feel very good that you can help someone. 

Volunteer at a nursing home. Give your time to those who are not able to get out. There are many elderly people who have no one. Their loneliness is overwhelming, especially at holiday time. This is a wonderful way for you to get out of your own loneliness and give something that is so precious to others, yet costs so little, your time. The rewards of this simple gift will warm your heart.


*Bake some goodies and take them to a homebound neighbor.
*Do not worry about things out of your control.
*Get a massage.
*Have a positive attitude.
*Laugh often and long.
*Listen to music that makes you feel good and relaxed.
*Play board games with your kids.
*Take a deep breath. Take more if necessary.
*Take a long, hot bubble bath.
*Watch one of your favorite movies, especially if it’s a comedy.

Once you know what pushes your anxiety buttons, you can take steps to avoid those situations. Following the guidelines above will help you reduce your stress level during this holiday season. Holiday time should be a time for rejoicing. Make sure you allow yourself the space to do so.


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