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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 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 am 58 years old) 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. Below is the list that I followed. It was difficult at first (To make matters worse, I am a compulsive eater!) because I was used to eating junk foods but it became much easier because my body stopped craving sweets and processed foods and I never was tempted to binge as I was on so many other so-called diets.

Use the list below and make whatever changes you need to make in order for it work for you. Just to let you know, 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:

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. 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.)

List of Fat-Burning Foods:

Apples
Bell Peppers
Berries
Broccoli
Cabbage
Citrus Fruits
Eggs
Garlic
Green Tea
Hot Peppers
Oatmeal
Onions
Spices

HOW TO TURN YOUR BODY INTO A FAT-BURNING FURNACE


Tighten Up your Arm Jiggle

6:31 AM  ,  No comments

If you have extra loose skin on the back of your arms, that ugly "jiggle", you need to reduce your body fat levels. This is done by really tightening up your diet and focusing more effort toward an exercise plan that will burn those calories.


Here are some great strength training exercises to tighten up this area:

Exercise #1 - Grab a 3-5 pound dumbbell securely with both hands. While standing, position the dumbbell above your head with your arms extended with a slight bend in them. Slowly lower the dumbbell behind your head while keeping your elbows in through the movement. Slowly raise the dumbbell back up to the starting position.

Exercise #2 - While standing, slowly lean over while holding a dumbbell in one hand. Keep your arm tucked into your side at a 90-degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the dumbbell back to the starting position. Repeat with your opposite arm.

Exercise #3 – Sit on the edge of a chair with your palms by your hips facing forward. Your legs should be straight in front of you. Inhale and lift yourself off the bench and lower your hips until your elbows are bent at a 90-degree angle. Exhale and press yourself back up to the starting position. Repeat for four sets of 15 repetitions.

Your diet is critical for really losing the extra body fat around this stubborn area. Focus on getting enough low-fat protein throughout the day by choosing lean items like chicken breast, egg whites, turkey breast, soybeans and fish. Increase your fiber intake by eating fruits, vegetables, oatmeal, whole grains and fiber-rich cereals to fuel your workouts and cut calories at the same time.

To avoid bloating and water retention, eliminate all empty calories from your diet like soda, high sugar fruit juices, candy, high-sodium processed and packaged foods and fast food. These foods have no nutritional value whatsoever and are actually harmful to your health. Eat several small and nutritious meals throughout the day. By cleaning up your diet, you should see a vast improvement in your physique.

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