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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.)

Tips to Relieve Anxiety, Stress and Insomnia

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Nearly everyone experiences anxiety, stress and insomnia at some point in their lives. Some experience these symptoms more often than others. In our stressed out world, anxiety is a strategy that the body uses to help the mind recognize and keep out of the way of danger.


Anxiety is a normal reaction to stress. In general, it helps one cope. But when anxiety becomes an excessive, irrational dread of everyday situations, it can become a disabling disorder. Studies have shown that having a healthy diet and lifestyle can relieve anxiety, stress and insomnia.

Although food alone may not cure an anxiety disorder, consider some changes to your diet and lifestyle:

Drink At Least Eight Glasses Of Water A Day. Dehydration can lead to fatigue, headaches, and stress. One should be well hydrated and drinking lots of water every day not only to help decrease symptoms of anxiety but to help reduce your risk for many diseases and conditions.

Eat Plenty of Complex Carbohydrates. During anxious times, these foods act as a mild tranquilizer by increasing the amount of serotonin, which has a calming effect on the brain. Foods like potatoes and whole grains take longer to digest causing blood sugar to stay steady, eliminating stress and anxiety.

Avoid, Or At Least Limit, Caffeine As Much As Possible. Caffeine is present in many soft drinks, not just tea and coffee and it can set up its own vicious cycle. It can speed up heart rate and disrupt sleep which are signs of anxiety. Trying to overcome tiredness by drinking more caffeine only makes the long-term problems worse.

Avoid Alcohol. Alcohol can worsen the symptoms of anxiety and disrupt sleep. The depressants in alcohol can make you feel sluggish and anxious. Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms; excessive use can increase anxiety and mood swings.

Take A Multivitamin. B vitamins, whose role is to unlock the energy in food, are crucial, particularly B-6, which helps manufacture serotonin in the brain. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.

Increase Your Physical Activity. Try to get 30 minutes of exercise every day. Walking is the easiest and best form of fitness. It is not only excellent for your mental health but it reduces your risk for obesity, diabetes, and high blood pressure.

Although tension and daily stresses are unavoidable, there are things you can do to ease your stress level. Try making some changes to your diet and lifestyle and see how much better you feel.

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