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 Meals on a Budget

Just about everyone wants to eat better, but budgetary constraints sometimes make healthy eating a difficult goal.  It is important, however, to buy the healthiest food you can afford, whether you are cooking only for yourself or for a growing family. Use the tips below to eat healthy meals on a budget.


One fun and easy way to cook healthy food while still saving money is to grow your own herbs and spices.  Unlike a vegetable garden, that can take up lots of space and involve a lot of work, a simple herb garden can be easily grown in a windowsill or similar small space.  There are kits available for just a few dollars that contain the seeds, pots and other items needed to start an herb garden, or you can save even more money by buying the seeds and planters yourself.

Cooking with herbs and spices is a great way to enjoy healthy cooking on a budget.  Spices and herbs are a great way to flavor dishes without the need for heavy sauces, butter or other high fat preparations.  Growing your own herbs give the grower a great deal of control over those herbs.  This is important, since many prepared herbs and spices contain large amounts of sodium.


Another excellent way to save money while still eating a healthy diet is to buy fresh fruits and vegetables when they are in season in your local area.  Buying locally grown produce is often the best way to guarantee freshness and quality, and in season produce is generally less expensive since it does not need to be shipped hundreds or even thousands of miles.


Watching the sales at the local grocery stores is important to everyone, but it is particularly important to those who are trying to eat right on a limited budget.  Using grocery store sales to stock up on such important staples as whole grain cereals, breads and whole wheat flour is a great way to make even the most limited food budget stretch a bit further.

Stocking up on meats, seafood and poultry during store sales is another great way to save significant amounts of money.  Buying a second hand chest freezer may be a good investment, particularly for those people with large families to feed.  Having a large freezer space allows customers to take advantage of grocery store sales and stock up on chicken, beef, lamb, fish and pork when they are on sale.


Using coupons is another great way to make a food budget stretch.  Cutting coupons is a great way to save money on products you already buy, as is signing up for various frequent buyer programs and other money savings opportunities.

In addition to manufacturers coupons, many grocery store chains offer customer loyalty cards which allow their customers to save money on products they buy regularly.  These grocery store loyalty programs often print coupons for products customers have bought in the past, and they can be great ways to save significant amounts of money.  Since most of these programs are free, there is really no downside to their use.


Careful meal planning is another great way to save money while still providing healthy meals for yourself and your family.  Planning meals well ahead of time allows you to take advantage of what you already have in order to create delicious, nutritious meals without spending any additional money.

No matter what strategies you choose to make your food budget stretch when cooking healthy meals, you will find that cooking healthy is worth any sacrifice it may require.  Healthy cooking will pay big dividends in increased health and fitness, as well as increased energy levels.


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