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.)

Lose 10 Pounds

5:14 AM  , ,  No comments


 Did you eat a bit too much over the holidays? Are you feeling sluggish and miserable? Do you need to lose weight now? If so, get ready to lose 10 pounds! How? By paying attention to the amount of food you eat, eliminating unnecessary sugar and fat from your foods and making sure you include delicious meals and snacks to keep your taste buds happy.

Use this easy-to-follow and healthy eating plan to lose the first 10 pounds, the last 10 pounds, or any 10 pounds in between! Because it’s a balanced and flexible program, you can stay on this eating plan as long as it takes to reach your perfect weight.

Keep track of everything you eat and drink. No need to estimate calories – just write down the type of food or beverage and the amount.

Cut your fat intake in half, that means half as much margarine or butter on toast, vegetables and your muffin, half the mayonnaise on your sandwich, and half the oil in the pan when you saute foods. You get the idea!

Limit sugar treats to three times per week maximum.

Include good sources of protein at each meal like fish, beans, peanut butter, cottage cheese, eggs or yogurt.

Decrease your intake of meat to reduce fat, increase fiber, and get yourself into the habit of building meals around whole grains, beans and vegetables.

Go down one level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent.

Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.

Drink water instead of fruit juice or soda for breakfast or snack. Add a slice of lemon or lime for zest. Aim for 64 ounces a day.

Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day. 



Choose whole grains. Eat one to two servings with every meal.

Shut off the TV whenever you eat.  That includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

Choose calories you can chew. That means only calorie-free beverages (except for milk) Sodas are loaded with empty calories, and fruit juices provide less fiber and vitamins per calorie than the fruit they’re made from.

Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choice tends to be higher in calories and lower in satisfaction.

0 comments:

Post a Comment