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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.)

The Hazards of Belly Fat

8:22 AM  , , , , , , ,  No comments

The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs. Visceral fat is associated with far more dangerous health consequences. That's because an excessive amount of visceral fat produces hormones and other substances that can raise blood pressure, impair the body's ability to use insulin and boosts estrogen levels. Belly fat increases the risk of cardiovascular disease, stroke, type 2 diabetes, breast cancer, and colorectal cancer.


Rules you must follow:

You Must Eat Breakfast. Eat protein, complex carbs (whole grains) or fruit/vegetables.

You Must Eat Several Times Throughout the Day. Not eating all day, eating very sparingly during the day, or eating food that has no nutritional value, and then eating in the evening, is the worst thing you can do for belly fat. Your body goes into starvation mode because you have not fed it during the day. When it is in starvation mode, it stores fat. Where does it store the fat…..in your belly. Result: eating once a day actually causes you to gain weight!
What to eat:
 
Eat plant-based foods, such as whole fruits, vegetables and whole grains. Choose lean sources of protein and low-fat dairy products. Limit saturated fat found in high-fat dairy products like cheese. 

Limit soft drinks, sugar, white flour, and processed foods such as dressings, dips, boxed foods and frozen dinners and pizzas. These foods all contain additives and ingredients that are not only hazardous to your health (they feed cancer cells), but cause a build-up of visceral fat in the belly area. 

Drink 8 Glasses Of Water A Day. You may not think you are thirsty but your body needs that much water each day to prevent dehydration. When your body is dehydrated, your organs and muscles begin to shrivel and become unable to function. Over time, dehydration will increase your body’s chances of developing many illnesses and diseases because the toxins in your body (including fat) are not being flushed out. Your immune system will become compromised and you will not be able to lose fat.

You Must Include Physical Activity In Your Daily Routine. Moderate aerobic activity, such as brisk walking, swimming, biking, or using the treadmill or elliptical for 20 minutes a day, is absolutely necessary. If you want to lose weight you must exercise more. Your immune system will be stronger, your metabolism will increase, and you will burn fat.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss — up to 2 pounds a week. If you are unable to lose weight following these rules, you should see your physician and be tested for thyroid issues, vitamin deficiencies or other health issues.

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