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.


HOW TO LOSE WEIGHT & KEEP IT OFF:

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!

MY LIST FOR WEIGHT LOSS SUCESS:

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 Frozen Meals


When it comes to eating healthy, fresher is almost always better.  In some cases, however, it is impossible to cook fresh foods every night.  For people on the go, frozen foods can be healthy alternatives to fresh products.

While there is no substitute for a well balanced, fresh cooked meal using plenty of fresh and healthy ingredients, healthy frozen meals can provide a quick and easy alternative for busy people and those who do not have time to cook meals from scratch.

No matter what type of diet you are following, chances are there is a frozen meal available to meet your needs.  From low fat to heart healthy to vegetarian meals, there are a great many frozen dinners at the local supermarket or grocery store.  

READ THE NUTRITIONAL LABELS!

While frozen foods can be very healthy, it is important to keep a close eye out for potentially unhealthy ingredients as you shop.  In particular, many frozen and prepared foods have unacceptably high levels of sodium.  In addition, many frozen dinners, even those that use the healthiest ingredients, may use preservatives to which some people may be sensitive. 

When choosing from among the many brands and varieties of frozen foods on the grocery store shelf, it is important to read the nutritional labels very carefully.  These government mandated nutritional labels contain a wealth of information, but it is important to understand how to read them. 

Nutritional labels provide information on such important things as calorie count, number of fat grams and amount of sodium, as well as the percentages of various vitamins and minerals the food contains.

When examining those nutritional labels, it is important to pay close attention to the portion size.  Even a small frozen dinner can be equal to two servings, so if you plan to eat the whole thing yourself, be sure to double the calories, sodium and fat content numbers.

When looking at the amount of fat in a frozen dinner, it is important to follow the widely accepted recommendations to keep the total amount of daily fat to less than 30% of daily calories.  Luckily, the new nutritional labels mandated by the government makes this calculation a lot easier.  Food manufacturers are required to list the amount of fat their foods contain as a percentage of an average daily diet, so it is easy to tell at a glance if a particular frozen food is a healthy, low fat choice.



In addition to keeping total fat to less than 30% of total calories, it is important to keep saturated fat levels to less than 10% of daily calories.  For sodium levels, it is important to limit the amount of sodium to less than 200 milligrams for every 100 calories of food.

In addition, most experts recommend keeping your daily sodium intake to less than 2400 milligrams per day.  Read the labels on all frozen foods, even if they are labeled as healthy.  While claiming the healthy label obligates food manufacturers to follow certain guidelines, it is still important to review the labels in order to choose the healthiest frozen foods.

When choosing the healthiest meals from among the hundreds of varieties at the average supermarket or grocery store, it is a good idea to choose those that contain at least a half cup of vegetables, fruits or beans.  Doing so will help you ensure that the meal you choose is healthy and nutritious.

Finally, since you are in the grocery store already, why not make a stop at the salad bar for a healthy addition to your frozen entr√©e.  Many large grocery store chains have installed wonderful salad bars stocked full of the freshest fruits, vegetables and garnishes, as well as a great selection of low fat and nonfat salad dressings.

0 comments:

Post a Comment