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.


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 Food Shopping

If you are trying to follow a healthier eating plan, you know how difficult it can be when you are shopping for food.  Is there a secret to healthy food shopping? There are so many choices, how do you know what is healthy and what is not? Keep reading to learn how to shop right and eat healthier.

Before you actually make a trip to the grocery store, there are several things you need to do that will best prepare you for the trip. The first and most important rule is to NEVER go grocery shopping when you are hungry. Why? You will end up buying food that you don’t need, don’t want, and probably shouldn’t be eating in the first place. This is how a cart full of junk food ends up in your kitchen.

The second rule, almost as important as the first, is to make a list and STICK WITH IT. This way you will not be so tempted to buy unhealthy foods or foods that are on sale. Even if you can buy 5 bags of potato chips for five dollars, walk on by (unless potato chips are on your list, but of course they are not, right?). Only purchase sale items that are already on your list.

The same rule applies to coupons. If you use coupons, clip only the ones for foods that you would normally purchase. Never clip a coupon simply because you can purchase three packages of your favorite cookies for a dollar off. When you get home, you have three packages of cookies that are calling to you. How long do you think they will last?

When you walk in the door of the supermarket, stick to the following guidelines and tips. They will make your grocery shopping easier and healthier.

  • ALWAYS Shop the Perimeter First. The outer area of most grocery stores is laid out in the same way. This is where you will find fresh fruits and vegetables, dairy, eggs, bakery, meat, fish and poultry.    
  • Fruits and Vegetables. When shopping for produce, choose brightly colored fruits and vegetables. The brighter the color, the higher the level of antioxidants and nutrients. Choose organic, if possible. Organically grown fruits and vegetables are a healthier option as they are pesticide free.
  • Dairy. Buy fat-free milk, nonfat or lowfat yogurt and cottage cheese. Choose organic eggs if available.
  • Bakery. Always choose breads, wraps, tortillas and muffins made with whole grains. Whole grains, high in fiber, are an essential part of a healthy eating plan.
  • Meat, Fish & Poultry. If you eat red meat and pork, make sure you choose the leanest cuts. For poultry, choose skinless. A healthy choice is skinless, boneless chicken breasts. However, the healthiest option by far is fish. Salmon, sardines, and tuna have the highest levels of heart healthy omega-3 fatty acids.
  • Frozen Section.  If your grocery does not offer much in the produce section, go to the freezer section. Frozen fruits and vegetables retain as many nutrients as their fresh counterparts. Avoid the junk food and pre-packaged frozen meals. Depending on the type, they contain an array of preservatives, fat and sodium. ALWAYS read the nutrition facts on the package carefully. If buying frozen meals, choose the ones that have the shortest ingredient list.
  • Canned Vegetables.  Avoid canned vegetables, if possible. They provide the least amount of nutrition compared to fresh and frozen and contain salt. The only exception to this rule is canned tomatoes. Cooking tomatoes actually enhances their nutritional value. When choosing pasta sauce, make sure you choose low-sodium and low-sugar varieties.
  • Canned Beans. Canned beans are a great staple to have on hand but make sure you choose the low-sodium beans. Dried beans are the better choice.
  • Canned Soups. The same is true for canned soup. Canned soup is loaded with sodium so make sure you choose the low-sodium type.
  • Canned Fruits. Canned fruit is not as nutritious as fresh or frozen but is acceptable as long as you choose fruit canned in juice, NOT in syrup.
  • Cereals. When choosing cereals, read the ingredients label. Make sure the first ingredient listed is a whole grain (whole wheat, whole oats, brown rice, etc.) and check to see how many grams of sugar are in a serving. A serving of cereal should never have more than 8 grams of sugar.
  • Cooking Oils. The healthiest oils for cooking are olive oil and canola oil. Never buy margarine. It contains trans fats. Use reduced-fat, trans fat-free spreads.
  • Pasta. As in cereals, choose only whole grains. The ingredients list should start with the word ‘whole’ except brown rice flours which are already whole grain.
  • Snacks. Choose snacks that have some nutritional value. For example, nuts have protein, and popcorn and whole grain crackers have fiber.
  • White Foods. Avoid white foods or the words ‘refined grains’ listed on the ingredients label. What are white foods? Anything made with white flour, sugary cereals, sugar, white rice or white pasta. These foods contain no nutrients and can boost your heart attack and diabetes risk significantly.
  • Packaged Foods.  If you are buying packaged foods, ALWAYS read the ingredients and/or nutrition label. If it has any of the following harmful ingredients listed, avoid if possible; hydrogenated, partially hydrogenated, partially hydrogenated oil (these words mean it contains trans fats), high-fructose corn syrup, words that end in ‘ose,’ MSG, artificial flavorings, artificial colors, and salt.

Healthy food shopping requires a bit more preparation, a bit more guidelines, and a bit more knowledge, but the end result will be a healthier, happier you and a healthier, happier family.


Post a Comment