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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.)

Foods That Improve Your Health

Did you know that there are some foods that can not only improve your health but can actually reduce your risk for many diseases and conditions? Below is a list of a few of those foods.

Bananas are Mother Nature’s most perfect snack. They require no preparation, no washing, and no refrigeration and are prepackaged in a biodegradable wrapper. Bananas help build a shield against heart disease and are packed with potassium that helps fend off high blood pressure. The goodness of bananas battles cancer, heart diseases, kidney stones, premenstrual syndrome and strokes.

Barley is good for heart diseases, diabetes, high blood pressure and high cholesterol. Its fiber content lowers cholesterol, while tocotrienol deactivates an enzyme that tells the liver how to produce artery-clogging cholesterol. Barley is a quick fix for constipation. One cup of cooked barley provides approx 14 grams of fiber to get the bowels moving.

Basil weakens the ulcer producing activity of aspirin and alcohol, fights inflammation and swelling and battles infection-causing bacteria. It also prevents colon cancer and helps build strong bones. Basil helps reduce bloating and flatulence. If you overindulged with alcohol, steep 2 tbsp of chopped fresh or dried basil leaves mixed in 1 cup of just boiling water for about 15 minutes. Strain and sip and feel the difference.

Beans are loaded with fiber and other nutrients that fight cancer and cholesterol. B vitamin folate reduces blood levels of amino acid involved in heart disease. People having type 2 diabetes benefit from the soluble fiber present in beans. It slows down the passage of carbohydrates from foods into the bloodstream. Beans control your appetite by taking up lots of room in your tummy.

Beets -1 cup of fresh beets provides 1/3 of your daily vitamin B folate requirement that keeps homocysteine in control so that it does not trigger a heart attack. The phytochemical that gives beets its deep red color is a cancer fighter. Beet juice curbs normal healthy cells from changing into cancer cells. Beets battle cancer, diabetes and heart disease and are a good source of fiber for good bowel function.
Bell Peppers – A red bell pepper has twice as much vitamin C as an orange. Vitamin C acts as an antioxidant eating up free radicals that cause cell damage leading to heart disease and cancer. Vitamin C also bolsters your immune system. Lutein and zeaxanthin – two plant compounds in red bell peppers prevent age related macular degeneration (ARMD) that is responsible for sharp vision.

Blackberries are packed with catechin and epicatechin. These two compounds neutralize free radicals that damage cell’s genetic material and provoke cancer. Catechins lower cholesterol levels reducing the risk of heart disease. The quercetin in blackberries prevents bad cholesterol from causing damage to blood vessels and halts the production of a substance called histamine that makes allergy sufferers sneeze and wheeze. The fiber in blackberries prevents constipation and colon cancer.

Blueberries – The compounds in blueberries protect you from cancer, heart disease, and urinary tract infections. Blueberries help reverse short-term memory loss. Quick fixes for stomachache – reach for a few tablespoons of dried blueberries. Tannins in blueberries kick out the bacteria that iss responsible for urinary tract infections. Tannins prevent the germs from attaching to your bladder.

Broccoli – Broccoli is a fighter against cancer and other major health problems. Broccoli is comprised of vitamin A, C, K, fiber and compounds like Lutein and sulforaphane. It helps prevent prostate problems, cancer of the bladder and colon cancer. Broccoli also tackles health problems like heart disease and cataracts.  

Brussels Sprouts offer plenty of protection against diseases like cancer, birth defects, osteoporosis and heart disease. Brussels sprouts protect your DNA from cancer-causing substances. Its cancer fighting enzymes prevent colon cancer. Brussels sprouts contain vitamin K that protects against osteoporosis by strengthening bones.


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