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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.)

Quick and Healthy Meals

Everyone who has ever juggled home, family and kids knows how difficult it is to create healthy quick meals when pressed for time.  Cooking healthy, delicious meals can be difficult, but some advance planning can allow you to make the most of your cooking time.

One way to cook healthy meals that are easy to prepare is to plan your meals around several key foods that can be prepared in large quantities and used in several different recipes on consecutive nights.  This method of making meals last longer is totally different from the usual strategy of making a huge batch of food and living on leftovers for the rest of the week.  Your family will certainly appreciate the difference.

There are some key elements to cooking this way.  The first step is to promptly separate and refrigerate the portion that will be used for the next days meal before you place tonight’s meal on the table.  Refrigerating the unused portion of the prepared meal is important to preventing food borne illnesses, especially when serving meat, poultry, seafood or any meal containing eggs or dairy products.

The foods that have been prepared ahead of time should be stored in shallow containers to allow it to cool more quickly in the refrigerator.  Thicker foods like stews, puddings and meat slices should be stored in bowls no deeper than two inches.  The food should be stirred occasionally as it cools.

The left over refrigerated foods should be used within one to two days.  If the food is to be stored longer than that, it should be frozen for later use and thawed overnight in the refrigerator.  Thawing food at room temperature should be avoided, since it can be a gateway to food borne illnesses and other pathogens.


One of the easiest examples of the leftover strategy is chicken breasts or turkey cutlets.  Poultry works great for this strategy, since it is easy to cook large quantities.

Start by cooking extra chicken breasts or turkey cutlets.  Half of the chicken or turkey should be refrigerated overnight for use the next day.  The remaining half can be topped with your favorite spices, sauces and seasonings and served right away.

The brilliance of this strategy will become apparent the next evening, when the other half of the turkey or chicken can be used in an entirely different way.  One great way to use the other half is to cut it into strips, add lettuce and salad dressing and create a delicious Caesar salad.  Thus one staple food becomes two delicious and totally different meals.


Rice is another great staple that works well for planned ahead meals.  The rice dishes start with cooking and preparing a large quantity of rice.  While the rice is cooking, add some ground beef or ground turkey to tomato sauce and flavor it with some Italian seasonings.  Pour it over the rice and serve your family a great meal.

On the second night, take the remaining rice, fry it in a skillet and mix it will your favorite vegetables and perhaps a can of shrimp or crab for another, totally different rice based meal.

The leftover rice can also be saved and combined with turkey, chicken or beef from previous meals to create different flavor combinations, including casseroles and soups.

Rice makes a great staple for nay meal preparation plan.  In addition to its versatility, rice is also easy to freeze.  After the cooked rice has been cooled in the fridge, it is easy to transfer to freezer bags and saved for future quick, easy and healthy meals.

No matter how short of time you are, it is still possible to create quick and healthy meals in no time.  Making a week’s worth of meals in only a few hours will give you more time to enjoy your food and your family.


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