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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.

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.)

Diet and Fitness

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Research has proven time and time again that the more active we are, the healthier we are. Most people start a fitness regimen because they are overweight but being active is not just for people who are trying to lose weight. It is for anyone who wants to live a healthier, happier life.

There are many ways to incorporate movement into our daily lives. You do not have to walk on a treadmill for an hour, wear yourself out in an aerobics class or stick to an impossible exercise regimen in order to be healthy and maintain physical fitness. You can find ways to incorporate physical movement into nearly everything you do.

WAYS TO STAY ACTIVE

Play With Your Kids! Get on the swing-set, play ball, go swimming, go to the park, jump rope, or play tag.

Learn How To Play A Sport. Take up tennis or golf or take dancing lessons. Treat yourself to an exercise class. Take a friend.

Park Far Away . The next time you go shopping, park at the far end of the parking lot and walk, or better yet, park the car a few blocks away.

Take the Stairs. Whenever you are in a building that uses elevators, take the stairs instead. Walk as quickly as you can. Stair climbing is a wonderful strengthening exercise for your legs.

Put More Vigor Into House-Cleaning . When you vacuum, switch hands every so often to give both arms a workout and take long lunging steps to stretch out your legs.

Get Rid Of The Riding Lawn Mower . Use a push mower. When you mow, move at a quicker pace than usual. The extra exertion will give your heart a good workout.

BEST EXERCISE PLAN

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle-to-fat ratio that will increase one's metabolism and gain or lose weight.

Cardiovascular Exercises: These types of exercises (aerobic) require continuous, smooth, rhythmic movements that strengthen your heart and lungs. This type of movement causes you to breathe more deeply, forcing your heart to work harder. This causes your body to burn a higher percentage of calories from fat.

Aerobic exercises are walking, jogging, swimming, bicycling, skating, cross-country skiing, rowing, and elliptical training. Water aerobics are also an excellent example of aerobic exercising that can be done by older people.  


Strength & Weight Training: This type of exercise, done several times a week, helps build strong bones and muscles. With more muscle, you burn more calories, even at rest. Examples of strength training are lifting with weights or elastic bands. Calisthenics like push-ups are strength training exercises as well.

EXERCISE BENEFITS

Reduce Fatigue: Exercise may cause you to feel tired during and immediately following the activity. However, the lasting effects will be increased strength, stamina and reduction of fatigue.

Improve Well-Being: When you exercise, your brain releases a chemical called endorphins, easing the tension and stress associated with anxiety, and the despondency of depression.

Reduce Illness Risk: A regular exercise program reduces your risk for many diseases and conditions including heart disease, stroke, and certain kinds of cancer. It lowers your blood pressure and cholesterol, strengthens your muscles and bones, improves your circulation and keeps your joints flexible.

Decrease Body Fat: Improved oxygen delivery and metabolic processes will force your body to lose weight and build lean muscle, making it much easier to maintain a healthy weight. Your body continues to burn fat even after exercise stops, usually for up to an hour.

Check with your doctor before starting any kind of fitness regimen. Remember, working out for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will be beneficial to the person.

BEST EATING PLAN

Eat A Well-Balanced Diet. Include lots of fruits and vegetables (the more raw food, the better), as well as foods that are high in complex carbohydrates (whole grains), and moderate amounts of lean protein. Avoid “white” foods (foods made with sugar, white flour, etc.). Eliminate saturated fats.

Make sure you eat meals at regular intervals, preferably small nutritious meals every 3 or 4 hours. NEVER skip meals or eliminate certain foods. This can lead to out-of-control hunger and food cravings, resulting in overeating. Moderation is the key to success.

Drink Water.  Drink lots of water. Most people do NOT drink enough water. Water is the most important nutrient our body needs in order to function properly. When the body becomes dehydrated, the organs become damaged, resulting in sickness and disease.

Becoming a healthier, happier person is all about finding the right balance for you. Making changes to your diet and fitness level can make the difference between poor health and good health. Make the right changes for you!

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