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 Eating for a Healthy Body

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Most of us know we need to practice healthy eating for a healthy body. However, healthy eating means many things to many people, and everyone has different goals for the perfect diet.  The key to following a healthy diet is to find a diet you can stick with for the rest of your life. 

A diet should never be simply a temporary change in the way you live, eat and exercise.  Rather, it should be a permanent change that you can live with day in and day out, year in and year out.

EVERYONE IS DIFFERENT

For some people, a healthy diet can be as simple as increasing the amount of fruits and vegetables in their daily diet.  For others, a radical change, involving strict control of fat and cholesterol, may be required.  What is needed will depend on the goal of each individual.  The serious runner will have different goals than the couch potato who is concerned about heart disease.

Even though every person will have different goals when it comes to healthy eating, the basic tenets of healthy eating are the same.  Eat a wide variety of foods, while eating less of the bad stuff and more of the good. It really is that easy.  However, putting that simple concept into practice is the hard part. 

HOW TO MAKE HEALTHY FOODS MORE APPEALING

Everyone wants to eat healthier, but there are so many temptations in today’s world that healthy eating can be very difficult.  The key is to make healthy choices as appealing as unhealthy ones.

One way to make healthy foods appealing is buying a wide variety of exotic fruits at the local supermarket.  There are probably varieties of fruits and vegetables at your local grocery store that you never even heard of before.  Why not make your next trip to the grocery store an adventure by sampling these exotic offerings?

Experimenting with new recipes is another great way to bring excitement and adventure to healthy eating.   A quick perusal of your favorite low fat or healthy eating cookbook will likely present you with many fun and exciting recipes to try.  Often a new cookbook, or a couple of new recipes are all it takes to spur a healthier lifestyle.


 
SMALL CHANGES YOU CAN MAKE

It is also important to know that eating healthier does not necessarily mean making a radical change.  There are very simple things you can do, such as cutting the skin off your chicken breast or trimming the fat from your favorite steak, that can result in significant fat reductions and health improvements.  Dieters should not overlook the importance of these small changes when seeking a healthier diet.

Other examples of small changes resulting in healthier eating include:

Ø      Replacing whole milk with skim or 2%, both in recipes and for drinking
Ø      Snacking on sorbet or low fat frozen yogurt instead of premium ice cream
Ø      Spraying pans with nonfat cooking spray instead of using butter or margarine
Ø      Replacing high fat cuts of meat with leaner ones
Ø      Eating more low fat fish and less red meat
Ø      Using egg substitutes, the kind made from egg whites, in recipes, meals and baking

There are probably hundreds of other such tips, and they can add up to significant health improvements, whether your goal is to get fit, lose weight or improve your level of health.  No matter who you are or what your current level of fitness, eating a healthier diet and losing weight may be easier than you think.

NEVER DEPRIVE YOURSELF

In the end, eating a healthy diet, improving your level of fitness, and managing your consumption of fat and cholesterol boils down to common sense.  Depriving yourself of your favorite foods can be counterproductive to a long term dietary change.  Deprivation leads inevitably to cravings, and that can start a vicious cycle of dieting and splurging.

It is best to think of healthy eating as a marathon rather than a sprint.  The goal of any healthy eating program should be to make easy, lifelong changes in the way you shop, cook and dine.  Only by making changes that you can follow for a lifetime will you truly be able to enjoy a healthy diet.

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