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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.)

Healthy Eating without Meat

As concerns about healthy eating have grown, so too has the interest in vegetarianism and veganism.  Many nutrition experts recommend eating more grains, vegetables and fruits, and fewer meats, cheeses and other animal based products.

There are of course various levels of vegetarianism, and each type has its own unique health benefits and some health challenges as well.  Vegetarians, like meat eaters, must still make healthy food choices.  Pigging out on French fries while avoiding the burger will not make you a healthy vegetarian.


Some people who consider themselves vegetarians still eat poultry and seafood, while others avoid all animal flesh, even fish and chicken.  Most vegetarians still eat milk, dairy products and eggs.  Vegans avoid all animal products, including eggs, milk and dairy products, and even fabrics like silk, leather and wool. 

It is vegans who face the largest challenges and risks when trying to follow a healthy diet. The key to eating a healthy vegetarian diet is making smart food choices, understanding nutritional labels, and cooking your vegetables to maximize their nutritional value.


Choosing the foods that make up the bulk of a vegetarian diet is very important.  For most vegetarians, vegetables, grains, lentils and soy products will make up the bulk of their diet, and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember that tofu is relatively high in fat.  The fat content of tofu dishes is often comparable to that of dishes that are made with lean cuts of meat.  Those vegetarians following a low fat diet may want to limit the amount of tofu-based products they eat.

The same caution applies to the nuts and seeds that can make up a large part of a vegetarian diet.  Nuts and seeds are excellent sources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be able to get enough protein and iron without eating meat, but for most vegetarians this is not a problem.  Most diets today actually contain too much protein, and there are many non animal derived sources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to any healthy diet.  Avoiding high fat cooking methods is important, as is avoiding the use of high fat creams, butters and sauces.  A vegetable stir fry cooked in healthy olive oil can be a great addition to any vegetarian menu.  And a great fruit salad is both easy to make and delicious as a snack or a meal.


The only real area of concern when it comes to vegetarianism and health is the B-complex vitamins, particularly vitamin B12.  Vitamin B12 is almost exclusively derived from animal based sources, so vegans, who avoid all animal products, should take a high quality vitamin B12 or B-complex vitamin supplement.  It is also important for vegans to discuss their diet and lifestyle with their family physicians. 

The bottom line is that vegetarians can enjoy a very healthy lifestyle.  Making vegetables, fruits, whole grains and beans the centerpiece of the diet is a smart move for many people, and a good low fat vegetarian diet can be a great way to enjoy a healthy lifestyle.  Follow common sense eating guidelines and make smart choices when creating meat free meals.


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