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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.)

Healthy Pasta Salad Recipes

10:49 AM  , ,  No comments

Pasta has always been associated with weight and a heavy feeling. Rich in carbohydrates, it is often shunned by weight watchers.

Although it tends to add weight if taken in excess, as with anything else, carbohydrates are very important because they give the body the energy it needs to do its work properly. 

So for those who love pasta, there is an alternative. Instead of having it in the traditional ways with meats, cheeses, cream and other fatty substances, why not have it as a salad? This makes it a healthy meal choice, especially if you use whole grain pasta, making it high in fiber.

Below are three fantastic recipes:

GREEK PASTA SALAD

1 1/2 tablespoons salt
12 ounces bite-size pasta, your choice
2 cups medium diced seedless cucumber, lightly sprinkled with salt
2 cups halved cherry tomatoes, lightly sprinkled with salt
1 cup crumbled feta cheese
1/2 cup pitted kalamata olives, coarsely chopped
1/2 medium red onion, sliced thin
1 1/2 teaspoon dried oregano
1/2 cup extra-virgin olive oil
3 tablespoons red wine vinegar
Ground black pepper

Bring 3 quarts of water to boil in a large pot. Add salt and pasta to the boiling water. Using back-of-the-box times as a guide, cook pasta until just tender.  
Drain pasta (do not rinse), pour into a shallow baking pan, and cool to room temperature.
When ready to serve, place pasta, cucumber, tomatoes, feta, olives, onion, and oregano in a large bowl.
Add oil; toss to coat.
Add vinegar and pepper to taste; toss to coat.
Adjust seasonings and serve.


VEGETABLE PASTA SALAD

3 cups dry pasta (your choice)
1/2 cup garbanzo beans (or white beans)
1/2 cup feta cheese (or shredded parmesan)
1/2 cup olives
1 cup celery, diced
1 cup red bell pepper, diced
1 cup cherry tomatoes, chopped in half
1/2 cup red onion, diced
1/2 cup green peas, (if frozen, defrost in the microwave for 30 seconds)

Dressing:
1 package dry Italian dressing mix
1/4 cup white vinegar
1/4 cup water
1/2 tsp lemon juice
Salt and pepper to taste

Cook the pasta according to package directions.
Meanwhile, chop celery, red pepper, and red onion. Chop cherry tomatoes in half.
Make dressing by placing all of the ingredients in a sealed container and shake until everything is well combined.
Once pasta is done cooking, place in a strainer, and rinse with cool water. Add pasta to a large serving bowl.  
Add chopped vegetables, beans, peas, olives, and cheese. Lightly toss to combine everything.
Pour dressing over pasta salad, and toss until everything is coated with dressing. Serve immediately or place in the fridge overnight.


TUNA PASTA SALAD

1 (14 oz) box shell pasta, uncooked
1 cup frozen peas, thawed
1 (7 oz) container Greek yogurt, plain
1/3 cup mayo
½ cup fresh red bell pepper, diced
1 Tbl. fresh lemon juice
1 (12 oz) can of albacore tuna, packed in water
salt and pepper

Cook the pasta according to the package directions. Drain and rinse with cold water. Add to a large mixing bowl.
Drain the tuna and toss in the mixing bowl with the peas and red pepper.
In a separate small mixing bowl, whisk together the lemon juice, Greek yogurt and mayo until well combined.
Pour the dressing over the pasta mixture and toss until completely coated.
Season with salt and pepper.
Makes 6 – 8 servings.

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