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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.)

Battle Belly Bulge

How often do you feel bloated? How about gas? Or maybe you just want to work on getting a flatter stomach…These tips will help with all of those problems and more!

1. Don’t Talk With Food In Your Mouth. Just like your mother told you. You would be surprised by how much air you ingest if you are speaking while chewing and swallowing. It gets trapped as air pockets in your stomach. So no gobbling, slurping, and no talking while chewing. Smoking is a major culprit here too. Do you need a better reason to quit? Bloating and nicotine odor?

2. Limit Carbonation. The gas or CO2 in soft drinks and even carbonated water literally adds gas into your stomach and intestines. Go for flat liquids instead and you’ll be surprised how your stomach magically doesn’t bloat. AND, don’t forget about beer. It is not only the calories in beer that create a rounder belly; it’s the frothy fermentation of its ingredients that cause your stomach to distend within minutes of sipping that cold brew.

3. Try To Avoid Processed Food. I know it is hard with all the sweet and salty snacks out there, but try to stay away. Processed foods and “diet” foods contain a staggering amount of chemicals and artificial ingredients that adversely affect your stomach. Maltitol, sorbitol, polysorbate 80 are a few of these culprits.

4. Limit Gum Chewing. While it may help your breath or be a substitute for snacking, (oh yes, I have been on the gum-chewing diet before) it introduces excess air into your belly, and also contains artificial ingredients that can cause severe bloating and even gas pain.

5. Avoid Excess Salt. While sodium is a crucial mineral for blood pressure regulation, too much of it causes abnormal water retention. If you prepare your meals at home, (like you should) you don't have to be afraid to season your food with salt and pepper. The big culprit is excessive sodium consumption from prepared and processed foods. Since they rely on salt both as a primary flavoring and preservative, they commonly use excessive amounts of it.

6. Stand Up Straight. Yes, it does help in more ways than one to give you a flatter stomach. If you stand up straight with your shoulders back, your tummy miraculously flattens. So, don't hunch over and let your tummy hang out. Not only do you look tired when you slouch, you also visually add 10 pounds to your waist. Sit or stand up straight and suck in your belly button towards your back bone to tighten up your deep transverse abdominus.
7. Chew Your Food. Slow down and chew! Eating too quickly is a recipe for a bulging bloated belly. (say that 10 times fast) Even a healthy digestive system needs to have food properly broken down to metabolize efficiently. The process of digestive begins in the mouth. Enzymes in your saliva begin breaking down food into nutrients, so that they can be easily absorbed by your body. If you only chew a couple of times, you put your stomach into overdrive, which is a major cause of excess gas and bloating. So, come on, give yourself a break and enjoy your food. Savor it and chew it! Aim for 20 chews per bite. Extra bonus: you probably won't eat as much either.

Try a couple or all of these easy tips and see your tummy start to tone up!
If you want to read more healthy tips or product reviews, check out

To Your Health!


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