Tag: weight loss

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Study Finds Intermittent Fasting May Benefit Diabetes Patients

Some time ago, I posted this article on intermittent fasting. In the article, I stated that intermittent fasting has become popular as a weight loss practice as it allows you to reduce calories without limiting what you can eat. As a result, intermittent fasting can help you manage your diabetes.

At a presentation of the American Society of Nutrition, Kelsey Gabel, PhD, RD stated that intermittent fasting might benefit both type 1 and 2 diabetics. It was also stated that people who are obese or who are at the prediabetes stage may benefit. However, Gabel advised that although intermittent fasting may be considered safe for individuals with diabetes, evidence is “still extremely limited” and patients “should closely monitor their blood glucose.”

Types of intermittent fasting

  1. Alternate day fasting – people alternate fast and feast days. On fast days they limit their intake to 500 calories and on feast days they can eat as much as they like.
  2. The 5: 2 diet – people fast 2 days a week.
  3. Time-restricted eating – the most popular form of intermittent fasting. People choose a window for eating, usually between noon and 8 p.m. This is preferred as it allows you to enjoy dinner and other social occasions with family and friends.

Read more about the various forms of intermittent fasting here

A few things to bear in mind

  1. Intermittent fasting is not recommended for children younger than 12 years of age and adults over 70. Also, if you have a history of eating disorder or you are of normal weight, then you should not try intermittent fasting.
  2. The first 3 months is the period with the most weight loss. Monitor supplements closely – Vit. D, B 12, electrolytes and medications for blood pressure, lipids and glucose. As weight loss progresses, medications may need to be adjusted.
  3. Create an eating window that is more convenient. Drink more water during the first two weeks.
  4. If you have to take medications with meals, you should not do intermittent fasting.

As always, before following this or any healthcare advice, please consult your physician. He/she will be able to tell you if intermittent fasting is right for you, or he may be able to point you to the best way of undertaking this type of diet. For more posts like this, please sign up for the newsletter below. You can also follow me on the social media below.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Mid-week Round-up Of Health News

One question I’ve heard people ask is if they had COVID-19, should they still get the vaccine. This study published by Science Advances found that people who have been vaccinated after recovering from a severe COVID-19 infection have greater protection against coronavirus variants such as the Delta variant than those who had milder illnesses.

Blood samples from those vaccinated against the virus, as well as those with severe enough infection to require hospitalization, still showed adequate immune response to fight off the new strains.

On the other hand, blood samples from those patients who had mild cases of COVID-19 oftentimes do not have enough antibodies to fight off viral variants and therefore would require a vaccine to boost their immune response.

The U.S. exceeded 40 million COVID-19 cases since the pandemic began, according to data from Johns Hopkins University, with at least 649,134 virus-related deaths. If you are still wondering if you should take the vaccine, then this should answer your question.

Diabetes Relapse Following Bariatric Surgery

It is a known fact that weight loss can put diabetes into remission. This is the reason some patients undergo bariatric surgery, which helps them achieve the desired weight loss, thereby sending their diabetes into remission. However, one study shows that certain factors can cause a relapse to occur following bariatric surgery. These factors are: longer preoperative diabetes duration, higher preoperative hemoglobin (Hb)A1c, preoperative insulin treatment, female sex and less postoperative weight loss. The results of this study were presented at the 2021 annual meeting of the American Society for Metabolic and Bariatric Surgery.

This would suggest that the sooner you get your diabetes under control through proper nutrition and exercise, the less likely you are to have bariatric surgery and face a possible relapse. Join my 21-day weight loss challenge and let me help you get started.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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How Not To Gain Weight On Your Birthday

Today is my birthday, so I’m taking it easy, relaxing around the house. My husband treated me to a nice meal of lobster, shrimp and salmon with a side of salad from Red Lobster, while he had filet mignon with lobster and sides. I only had half of my meal and plan to have the rest for dinner.

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While I don’t count calories, I love the way the restaurants give the calorie count for each dish, so I can have an idea of how many calories I’m consuming. My order with sides contained 1550 calories, and I ate just about half. Since it’s my birthday, I may have a chocolate ice-cream cone later –220 calories, giving me a total of 1770 calories, if I do eat the other half of my meal later. The recommended daily caloric intake for a woman is 2000 calories and I believe my breakfast would not have been more than 300 calories. So that takes me to just over 2000 calories. Since I exercise 3 or 4 times a week, I don’t have to worry.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

It’s okay to indulge yourself a bit on your birthday or some other special event, but pay close attention to your caloric intake. To avoid sabotaging your weight management plan, consider halving your portion sizes, especially if the menu contains high calorie items. Another option would be to increase your physical activity following the event. Remember, if you are trying to lose weight you need to reduce your calories by 500 to 1000 calories a day.

Want to learn more about weight management and staying healthy, then sign up on the form below.

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Changing Your Mentality About Weight Loss

If you are diabetic and overweight, you are probably trying to lose weight in order to control your diabetes. However your mentality about weight loss will determine whether you succeed or fail in your efforts . If you have negative feelings about eating healthier or moving your body, then it’s going to be really hard to follow a weight loss plan. Then it feels like a chore that you are forcing yourself into, not something you want to do. When we are talking about mentality, it isn’t just about food but also about weight loss and your body.

Accept Your Body as it is

This can be the hardest part about changing how you think about weight loss and health, but it is also the most important. Most people who approach health from a weight loss perspective want to change their body. But if you can accept your body as it is right now and understand you don’t always have control over it, then you can actually have more success with natural weight loss. It seems counterintuitive, but if you come to a place where you accept your body, you won’t worry and obsess so much about changing it. It will still change if you continue on this journey, but you won’t stress yourself about it as much along the way.

Realize Weight Loss Won’t Make You Happier

If you ask anyone who has reached their weight loss goal, they will tell you this. Yes, you gain more confidence and boost your self-esteem, but it doesn’t actually make you a happier person or solve the issues you had before.

It isn’t going to heal your toxic relationship with food, change your attitude about your body, or cure your depression. These issues will still exist after the weight comes off. Understanding this can help you focus on changing your life as a whole, not just addressing your weight.

Focus on Health, Nutrition and Balance

Your mentality also has to do with how you approach health and what place nutrition and exercise have in your life. Balance out your healthy lifestyle changes while still enjoying your life. Moderate exercise that is good for your health and makes you stronger will do so much more for your mentality than sticking to a rigid, extreme workout schedule where you have to get up at 3.00 in the morning just to fit it into your day.

Understand What You Really Want

Really start practicing mindfulness to figure out what it is you want and what you hope to gain from weight loss. Keep writing in your journal about your struggles, why you want to lose weight, why you want to be healthier, and what benefits you are looking forward to.

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5 smart weight loss decisions

Weight loss is hard right? Well, in a way- yes. But really it shouldn’t be, at least with a little planning, and a lot of smart decisions.

As humans, we tend to know what constitutes a smart decision, and a decision that leaves a lot to be desired. When it comes to weight loss, we seem to get stuck on making “less than ideal decisions.”

So where does that leave us? Well, you could keep doing what you always do, and get the results you always do. Or, you can institute some smart decisions- choices that will improve your life for the long haul.

Let’s dive right in!

Choose To Move More Everyday

Burning calories is the name of the game when it comes to sustainable weight loss, regardless of if you need to lose 1 or 100 pounds. Not a fan of the gym? Not an excuse. There are simple decisions you can make that can have a profound effect on your weight loss efforts. For example, how about walking a few extra flights of stairs on your way to the office?

Maybe you work on the 10th floor, so why not stop off at the 7th and walk the rest? You need to make deliberate decisions if weight loss is your goal. It does not come about by mere chance.

Likewise, take a stop a few blocks away from home and walk your way home. The afternoon is likely to be cooler than the morning, so the sun should not be a valid excuse.

Worried about winter? Do some activity at home. An extremely effective exercise that does not require expensive equipment is the step up. Simply remove the cushion out of your sofa and perform as many repetitions as you are comfortable with. Small changes equate to big differences.

Go No Soda

Yes, you read correctly. STOP drinking soda. No regular, and definitely- NO DIET. Soda in every form is bad, regardless of what the money hungry manufacturers’ claim. Sure, diet may be free of calories, but that does not mean it is free of adverse effects.

In fact, many of the low sugar alternatives found in diet soda can hasten your development of metabolic syndrome, which is worse than diabetes alone. Water needs to become the main beverage in your weight loss arsenal, but that does not mean it has to be bland. You are free to use coffee, tea, fruit infused water and more- just be sure you keep an eye on the sugar content.

Load Your Plate With Veggies

Love broccoli? Great! Then make it the cornerstone of your plate. Who cares how it looks? You definitely won’t in a few weeks when you see your body change dramatically. The rule is to load up on your favorite veggies, as they are typically low calorie, then follow with your protein of choice (meat, frequently), and finally maybe a little sweet potato or rice. The carbs are optional of course, as restricting them altogether is the fastest way to achieve weight loss.

Go To Sleep Sooner

Courtesy morgue file

You know the hundreds of benefits of sleep by now, but here’s one you don’t think of often; reducing caloric intake. The later you stay awake, the more likely you are to snack. Unnecessary snacking, more so late at night, can spoil a hard day of work and leave you moody as an extra bonus (ha! Really).

Make Meal Prep A Ritual

Fastest way to sabotage a diet plan? Hunger. Yes, when you’re hungry you don’t give too hoots about healthy, as long as it fills you. To compensate, make a decent amount of meals and freeze them in your favorite Tupperware. That way, when you need food, it’s just a microwave session away, and your weight loss plan will remain intact.

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monday motivation – change your thoughts

Many people have said the same above words or something similar – Where the mind goes the man follows – Joyce Meyer

A man is but the product of his thoughts. What he thinks, he becomes.

For as he thinketh in his heart so is he. Proverbs 23: 7

If you agree with these quotes, how about changing the way you think? First, begin by observing your thoughts. Every time you find yourself thinking a negative thought, turn it around to a positive one.

Let’s take this thought: Negative – My mother was overweight, my sister is overweight, I will always be overweight.

Positive – I am taking daily steps that will help me lose the weight.

Doesn’t that sound much better? If you say it often enough, you will begin to believe it and pretty soon you will find your actions begin to align with your thoughts. You begin to eat healthier, exercise more and do all the little things to help you advance toward your goals.

Now I’m not saying that positive thinking is some magic word you use to achieve your goals. When I say we must think positive thoughts, I’m saying we must think thoughts that line up with God’s will for your life. And, believe it or not, His will is for you to be healthy. Notice I didn’t say His will is for you to lose 20 pounds. But if you need to lose 20 pounds in order to be healthy and have the energy to live life to the fullest, then God wants you to lose them.


God’s word is full of positive affirmations to help you progress toward your goals and improve your life. This is one of my favorites: I can do all things through Christ who strengthens me. Philippians 4 : 13

Get into the habit of studying God’s word and you will find many passages to encourage you and help you change your way of thinking and your life.

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Monday motivation – stop comparing yourself to others

Recently I read a very interesting piece of scripture in my morning devotional. Jesus had just asked Peter if he loved Him. This was after Jesus’s crucifixion when Peter had so shockingly denied knowing Christ. Jesus asked Peter three times if he loved him. The third time Jesus asked the question Peter felt hurt and replied, “Lord, you know all things; you know that I love you” (John 21: 17).

A very interesting conversation followed, in which Jesus charged Peter to “feed His sheep,” and indicated the kind of death Peter will suffer. “Very truly I tell you, when you were younger you dressed yourself and went where you wanted; but when you are old you will stretch out your hands, and someone else will dress you and lead you where you do not want to go” (v 18).

The scripture goes on to say that Peter looked back and saw John, known as the disciple whom Jesus loved, following them. Peter asked, “Lord, what about him?”  Jesus answered, “If I want him to remain alive until I return, what is that to you? You must follow me” (v 21 – 22).

Profound words from a profound Master. Peter’s destiny was not John’s destiny, in the same way that your destiny is not the same as your best friend’s or your sister’s or anybody else’s. So, stop comparing yourself to others, whether in your weight, your home or your success in life. Just try to be the best you can be, and leave the rest to God.

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Monday motivation – patience

 The fast lane

We live in an age and a society where everything happens fast – fast food, fast internet, fast cars, and you can probably think of a lot more. It is no wonder that when we set goals, we want to see results fast, but just think,  Michael Jordan, Serena Williams or any great achiever did not get where they are overnight.

 Unrealistic goals

However, if your goals are to have truly meaningful results that last, as opposed to those that are fast, you may have to wait a while. In other words, be patient.  A goal to lose 5 pounds in one week is not only unrealistic, it’s unhealthy.

Be patient

Healthcare professionals agree that losing 1 – 2 pounds a week is safe, attainable and sustainable. It’s no use shedding 5 pounds in one week only to have them come right back -with company – once your weight loss efforts are over.

Benefits

Patience benefits us in many ways. Not only do we  appreciate ourselves more when we have accomplished our goals, but we acquire the strength, skills and  endurance as we work patiently toward our goals. This applies to any goal we set for ourselves – whether it’s to lose weight or study for a degree. So, be patient!

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Have A Tea Break And Boost Your Health

It may be mid-morning or mid-afternoon depending on where you are, but any time is a good time to have a cup of tea. The English know it, the Orientals know it, and here in America, we seem to be now catching on. Research has shown that drinking tea can provide several health benefits, especially to women.

Tea, whether it’s green, black, red or white, is rich in flavonoids, chemical compounds found in plants and said to contain many health benefits. Researchers have found that tea may help fight cancer, diabetes, high cholesterol, obesity and other conditions.

Let’s look at some benefits of green tea:

1. Brain boost. Green tea contains caffeine, a known stimulant, also found in coffee. However, unlike coffee, green tea doesn’t make you feel nervous and jittery, but you do get the increased mental alertness that caffeine provides. Some studies have found that green tea may also prevent Alzheimer’s.

2. Weight loss. Some studies have shown that the weight loss experienced by some individuals is insignificant, while other studies show increased energy expenditure and fat burning as a result of drinking green tea.

3. Cancer fighting. Because of the powerful antioxidants in green tea, researchers have found that you can lower your risk of developing several types of cancer.

4. High cholesterol. Green tea has been found to lower your LDL and total cholesterol numbers and as a result protect you from heart disease.

5. Diabetes. You can bring this crippling disease under control by drinking green tea regularly. It improves insulin sensitivity and helps lower blood sugar levels.

If you are heading for your coffee break, why not have a cup of tea instead? But like everything else, you need to follow a healthy lifestyle. That means healthy nutrition and regular exercise. If you load your tea with lots of dairy and sugar, you would counteract the healthful benefits of the tea. So, buy the best possible brand you can get, brew it yourself, add a squeeze of lemon, a teaspoon of honey and enjoy. You may have it hot or cold.

Here are some brands you may be interested in. These are affiliate links. If you click on them and make a purchase, I will receive a commission. Thank you!

Want to learn how you can easily achieve your health goals? Just fill in the form below.

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What Your Next Step Is

It’s only the first week in the New Year, and the weight loss industry has not wasted any time. Weight loss and exercise commercials are flooding the TV screen faster than the rain that has been falling here in South Florida. And like the rain, it’s difficult to ignore them. Especially if you know you over-indulged during the holidays and/or you need to lose a few – more than a few – pounds. So, which of those companies are you going to go with?

As I said before, I’m not one for making New Year’s resolutions, but if you like making them and can follow through, by all means go ahead. But, statistics show that 75% of all New Year’s resolutions end in failure. This is not to alarm or discourage you. It’s just to show you what you are letting yourself in for when you choose to go that route.

So, what should you do? Only you can decide, but if you know you are not able to slay that dragon alone, then why not enlist the help of a health coach at the beginning of the year so you can start on the right foot. This is not to say you shouldn’t enroll in a weight-loss plan. Just remember, your ultimate goal should be achieving optimum health and not losing weight so you can squeeze into a smaller size jeans.

Or maybe you don’t need to lose weight. Maybe you are at your ideal weight, but you are experiencing emotional problems related to stress. Or you are struggling with diabetes or other health concerns. If any of these apply to you, please fill in the form below and let’s have a talk. With eighteen years as an occupational therapist working with physically and mentally-disabled patients, I have a lot to offer.

This is a new year. Take control. Don’t put it off any longer.  When you fill in the form below, I will get back to you quickly and I will let you know how I can help you. God bless.

Do you suffer from type 2 diabetes? Would you like to know how to control or even reverse your diabetes through proper diet and exercise? Then fill out the form below for a free discovery session. Contact me.