Is Weight Loss or Dieting Consuming Your Thoughts?

Happy 2015!  New start

Now that we are in the New Year and thinking of “starting over”, what is going through your mind about getting healthier?

Are you consumed by thoughts like any of those below?

I don’t feel good about my body. I’m afraid of having serious health problems like diabetes.

I just want to be able to go for a walk without my knees or back hurting me.

My clothes don’t fit. I feel fat. I ate too much again over the holidays.

I’m tired of dieting. I feel like a failure because I can’t stick with any plan.

I have constant cravings and I feel out of control.

I want my energy back. I want to feel good again. I want to live my life again. Continue reading

5 New Ways for Busy Women to Take Charge of Carb Cravings

Having thoughts of guilt for overeating this weekend? Thinking of finding a new diet? Pasta Carbs

I would bet that is a common theme today, being the last holiday of the summer and especially since Labor Day is on the 1rst this year. Just seems to be a good time for getting a fresh new start.

How about this year you try something NOT about a new diet? Continue reading

Quick Links for Winter Weight Loss with Great Soup Recipes!

Feels like winter here in Minnesota today with temps in the 40s, wind, and rain turning to snow! Nothing tastes better on days like this than a warm bowl of soup!

Two quick links for soup ideas  -  read my previous post Why Are Soups Great for Your Weight 


Check out these waistline friendly soups at dLife!

If you try the recipes be sure to come back and share with me your favorites and if they work for your weight loss plan!


How a Diabetes Food Plan Gives You Freedom

If you have diabetes did you restrict the sweets this weekend? Or did you give yourself the freedom to eat as much as you wanted because you planned to get back on your diet tomorrow?

As I reflect on the 4th of July holiday I am thinking about the great freedom we have in this country to make our food choices. 

But with diabetes do you feel like the freedom to eat your favorite foods has been taken away from you?  If you are following the advice of your doctor, family or friends that have given you rules about what and what not to eat, those rules or diets may not be your best long term solution. They are trying to help but in order for lifestyle change to work it needs to be your choice and something you believe in and feel confident you can live with.

To set up a successful diabetes or weight loss food plan, take time to learn about diabetes, more importantly learn about your diabetes, and then set up a diabetes food plan that gives you freedom in your food choices and helps you reach your goals.  If you set up your own plan and make your own choices you will have more success and will want to stick with it.

One visit with your doctor or dietitian may give you instructions on foods but in reality developing a food plan that will help you reach your goals often takes weeks or months. Why so long? Because it is less about knowing what to eat and more about exploring how different choices are affecting your diabetes related goals.

Your diabetes food plan is not a  meal plan handout that everyone can take home and get magical results from. Think about all the factors influencing our food choices: our culture, environment, finances, health, emotions, social events, religious beliefs, past experiences, news stories, etc. You may start with a guide but you will need strategies for different situations in your life such as holidays, work days, weekends, and social events.

Finding a plan that will work means knowing where you are starting, setting goals, using strategies for problem solving and reviewing your progress.  That all takes time but once you have set up your own diabetes food plan you will feel you have more freedom in your food choices. 

Living healthier almost always gives you more freedom and independence in the long run. So what is your first step? Email me to get more information on how I can assist you in reaching your diabetes health goals.  My diabetes nutrition coaching program will help guide and support you as you find your plan for success!

Is Stress Eating Sabatoging Your Plan to Reverse Diabetes?

If you are trying to prevent diabetes, reduce diabetes medication or just stay off diabetes meds, you are probably working at weight loss. For me, the most difficult part of keeping weight under control is staying on track with my carb portion plan.

What usually gets me off track? Two things: stress eating and lack-of-sleep eating. Why? Because when I am eating in response to either of these feelings, I am not paying attention to how much I put in my mouth.

Mindful eating is something we have gotten away from and often is contributing to our weight problems. There's a great blog about Diabetes and Mindful Eating. Check it out and  read this article on hunger and diabetes.

Today is a perfect example of a day where I did not practice mindful eating.  I am stressed out and having post vacation fatigue. So 6 hours after breakfast I realize I am really hungry and eat a large bowl of ice cream, about 2 cups of mac & cheese, and half a Hershey candy bar. Uggh! I put at least 10 carb servings in my body and got very little nutrition out of it. Now I sit down to work and can barely keep my eyes open to see my computer. I'm not proud to admit this unhealthy eating but it is a reality that happens to most people who struggle with weight control. 

I do like to put a positive light on managing diabetes so if I look at the positive side,  I know that this will happen from time to time but the majority of time I am able to keep portions under control and choose healthy foods. I have learned to let go of the guilt and move on to what I can do for exercise and healthy food choices at the next meal time. 

If you are having trouble with stress eating and need to get control of diabetes, my best suggestion is to get help from a professional that can give you some strategies and support. Of course, adequate sleep, a food plan, activities that distract your mind, and support of others around you will also help.

If you would like to share your strategies for stress eating please feel free to leave a comment.

6 Crazy Celebrity Fad Diets

This fad diet article is from Matt Sawyer and I thought it would be interesting to post to take a look at some of the ridiculous things we sometimes resort to for weight loss.

Rare is the
human being who hasn't felt the urge to drop some unwanted pounds at some point
in his or her life. For the most part, we'd like to do it in a minimum of time,
and with a minimum of work and discomfort. Hence the popularity of
celebrity/fad diets. Here are 6 of the wackiest we've come across:

Continue reading

How Much Do You Know About Acid Reflux, Nutrition and the Medication Side Effects?

Are you taking one of the most commonly prescribed medications in the United States?

Prilosec (omeprazole), Nexium, Prevacid?

Then you have some degree of GERD, commonly referred to as acid reflux. 

Did you know that the BEST solution for acid reflux is usually
nutrition therapy?

Then why do doctors prescribe you medication without recommending you
get help with diet?

No big deal right?

Well, I think it has become more of a problem than we realize. According to Harvard Medical School Family Health Guide online, long-term use of these medications that decrease acid may have unhealthy consequences.

Pneumonia is one possible consequence because bacteria grow easier in less acidic environments and when we are lying down sleeping, even healthy people can have some aspiration (stomach liquid contents get into lungs).

Clostridium difficile is another possible consequence. C. diff is a bacteria that causes severe diarrhea and inflammation in the colon.

A third possible health threat is osteoporosis and fractures. Acid-reducing medications could lower absorption of calcium in the body.

Your body also may not be able to absorb B12 properly when taking these medications regularly,  which could result in deficiency and further health problems.

Here are 3 Nutrition solutions you should read more about if you are suffering from acid reflux: 

  1. Read this WebMD article as good basic suggestions for controlling reflux.  These diet changes work for some people and not for others. 
  2. Weight loss is usually effective. Having a BMI of 30 or higher doubles your risk of GERD symptoms. Extra weight around the middle especially increases your risk because it increases pressure on the stomach. For helpful articles on weight loss, check out my website resources page.
  3. If all else fails and you are also suffering from other digestive problems such as irritable bowel syndrome, or want to know exactly what foods you are reacting to, check out LEAP-MRT. This program has been very effective in relieving reflux and other food sensitivity related health problems. 

6 Reasons Eggs Still Part of Healthy Diet

Since the 1970’s we were told not to eat eggs because they were too high in cholesterol. Recent review of over 200 studies has shown that eggs do not have much effect on our cholesterol but many are not aware of that or are still being told by health professionals to avoid eggs.

Consider these 6 reasons why eggs are part of a healthy diet.

1. Cholesterol in food does not have much effect on our blood cholesterol. Eating too much saturated fat is actually what contributes to high cholesterol levels. Focus on controlling the amount of saturated fat you eat instead.

2. Eggs are actually low in saturated fat. One egg has less than 2 grams saturated fat and for heart health we should try to eat no more than 15-20 grams saturated fat daily. So 2 eggs for a meal would be no more than 25% of that daily limit. In comparison, a small 95% lean burger has 3 grams saturated fat.  Eggs also contain 44% monounsaturated fat, which is the type of fat that can help lower cholesterol.  Don’t forget to keep the butter, bacon and sausage to a minimum though or you will get a lot of saturated fat.

3. Eggs are a very high quality source of protein, contain 13 essential vitamins and minerals, and are a good source of choline and lutein, important for healthy brain and eyes.

4. Eggs can help control hunger and make weight loss easier. In one study comparing an egg breakfast to a bagel breakfast, those who had eggs for breakfast reported feeling less hungry throughout the day and lost 65% more weight.

5. Eggs are a low calorie food. One egg has about 75 calories. So if you eat an breakfast of 2 eggs, 2 whole grain toast with a little preserves, and fruit  – you will have a tasty well balanced meal for under 500 calories!

6. Eggs make a nutritious, low cost meal.  Just this weekend I bought eggs at the grocery store for $1.29 a dozen. That’s only about 10 cents per egg. We could all use a little savings right now on the grocery bill right?

So there you have it – 6 reasons to stop worrying about eggs clogging up your arteries. Try some new egg recipes and don’t forget about egg salad sandwiches, deviled eggs, or a hard-boiled egg in your salad.

Here’s a recipe for Mushroom, Tomato, Basil Frittata . A frittata is basically an Italian version of the omelet. This recipe is easy, healthy and low calorie! Enjoy!

A Soup Good for Your Heart, Diabetes and Weight Loss Plan

Split Pea Soup is one of my favorite soups but it is also an excellent source of fiber and low in calories.

This recipe makes about 6 cups.

2  3/4 cups water and 1  14-oz can low sodium chicken broth

1  1/2 cup dry split peas, rinsed and drained

1 lb meaty ham bone

1/4 teaspoon dried marjoram

Black Pepper to taste

1 bay leaf

1/2 cup each of chopped carrot, celery, and onion

In a 3-4 quart slow cooker combine split peas, ham bone, marjoram, pepper, bay leaf, carrots, celery and onion. Pour water and chicken broth over all. Cover and cook on low for 8-10 hours or high for 4-5 hours. Remove bay leaf. Remove ham bone, cut off any meat left on bone and stir into soup.

A 1  1/2 cup serving provides 320 calories, only 4 grams fat, about 700 mg sodium, 49 grams carb, 20 grams fiber, and 25 grams protein. You also get 36% of your daily vitamin A and 21% of your daily iron.

If you have diabetes and are counting carbs you can subtract the 20 grams of fiber to end up with only 29 grams carb per serving.  The fiber is what also helps lower cholesterol and prevent blood sugar spikes.