Thank You For Visiting Our Blog, FEEL BETTER AND LIVE LONGER!

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.)

How to Break Bad Habits and Create New Healthy Ones

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Our brains are wired for habits. The ones that give us pleasure like eating rich foods, smoking and drinking alcohol, release the chemical dopamine in the brain. This floods the body with good feelings. Repeated behavior deepens the neurological grooves in our brain, making habits extremely difficult to break. Our brains actually prefer habitual behavior because it is comfortable and familiar.


Below are some tips on how to rewire your brain to kick bad habits:

1. First, you must figure out what your triggers are.  There’s a reason why you drink too much or eat too much. It could be to ease stress or relieve loneliness. Habits are formed when a behavior is linked to an emotion. A good way to figure out what your triggers are is to keep a daily journal that tracks what emotion or event triggers a habit.

2. Now that you have figured out what your triggers are, find a replacement habit.  We never actually break our habits, we simply replace them with other habits. So, if you have a bad habit, find a new, healthy one to replace it. Instead of sitting in front of the television with a box of cookies, take a walk after dinner. Work a puzzle, read a book, listen to your favorite music, knit, crochet; you get the idea! Repeating a healthy behavior is the best way to rewire your brain.
3. Don’t get discouraged. You need to recognize that the immediate reward you get from a bad habit is stronger than the delayed gratification that comes from changing it. To successfully kick a habit your must retrain your mind to think, not of instant gratification, but of future benefits. This takes time. Keep trying, and don’t think of a backslide as failure. Instead, call  it a “slip.” If people think they’re failing, they give up. After three weeks, the new habit should become second nature.

4. Exercise. Regular exercise raises the level of a key protein that encourages the growth of new neurons in the brain. New neurons are essential to rewiring the brain for healthy habits. To create those new neurons, you don’t have to run a marathon. Taking a walk 4 times a week for 30-40 minutes will do the trick, or riding a bike, skating, jogging or working out on an elliptical. Any extra movement you can incorporate into your daily schedule will help you tremendously.

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