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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.)

Meat and Healthy Eating

Choosing the right meat and poultry products can be one of the most difficult parts of cooking and eating for better health.  Meat, seafood and poultry are important sources of protein, iron, vitamins and minerals, but they are often laden with undesirable qualities such as saturated fat and cholesterol as well.  Choosing the best, leanest cuts of meat is important to any health conscious shopper.

One of the most important things to know when choosing meat, seafood and poultry products is that less is often more.  That means buying meat, seafood and poultry products that have been processed as little as possible.  The past few years have seen quite a jump in the number of convenience foods, but these foods are often much less healthy than their fresh meat counterparts.

One reason why this is so is the need for preservatives, sodium and other additives.  Foods that are frozen, microwavable or ready to eat often contain large amounts of sodium, often more than you need in several days.  While it is fine to keep a couple of these convenient foods on hand for quick meals, they cannot form the basis of a healthy eating lifestyle.

Fresh meat, seafood and poultry, on the other hand, do not suffer from the need to add sodium or preservatives.  Buying fresh meats and seafood, and preparing it yourself, is the best way to have confidence in the nutritional quality of the food you feed your family.


Of course no discussion of fresh meat is complete without a note or two about safe handling techniques.  Food borne illnesses can easily be spread through contaminated meat, poultry and seafood, and it is impossible to tell from looking if the product is contaminated.  Since cooking to the proper temperature destroys these food borne pathogens, the most important thing is to keep raw meat and poultry away from foods that will not be cooked.

That means keeping things like salad bowls and bread plates well away from the area of the countertop where the meat is prepared.  Any surface touched by raw meat, seafood or poultry should be thoroughly cleaned with an antibacterial solution, and separate cutting boards should be used for vegetables and meats.  Following these basic food hygiene practices is the best way to protect yourself and your family from food borne illnesses.

Cutting the fat is also an important consideration when it comes to choosing meat, seafood and poultry.  While most types of fish are healthy and low fat, some fish, such as salmon, can have significant fat content.  Again, the nutritional labels should be your guide.


When it comes to chicken, the best course of action is to buy skinless, boneless chicken breasts.  This type of poultry is healthy, convenient and easy to use.  And best of all, skinless, boneless chicken breasts are often on sale, so stock up on them when your local grocery store runs its next promotion.  A good alternative for those with the time is to buy regular chicken breasts and remove the skin and bone yourself.  This is often a less expensive alternative than buying the boneless, skinless chicken breast.


Ground turkey can be an excellent and lower fat alternative to ground beef, but again it is important to read the label carefully.  That is because ground turkey, particularly the less expensive brands, often contain skin and fat along with the lean meat.  Ground turkey breast, or a brand with a lower fat content, can be a healthier alternative.  Ground turkey breast can be used in any recipe that calls for ground beef, including burritos, barbecue, tacos, chili and even hamburgers on the grill.


Eating healthy does not mean giving up delicious foods like beef and pork.  Lean cuts of beef and pork can be an important part of a healthy diet.  Beef and pork are both excellent sources of iron, zinc and B complex vitamins, and properly prepared, lean beef and pork are nutritious as well as delicious.


And finally, there are a number of lower fat, healthier alternatives to beef and pork.  Meats like buffalo, venison and emu are much lower in fat than beef, while providing the same or even higher levels of protein.  The downside of these exotic meats, of course, is the price, but if you can find a local supply at a good price they are definitely worth a look.


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