Wellness and Coaching Group for Type 2 Diabetes

Living with diabetes is hard.  There is no doubt about that.  Research has shown that a modest 5-10% weight reduction (10-20 pound weight loss if you weigh 200 pounds) is enough to improve blood sugar and how the body handles sugar and carbs.  But we know that weight loss is hard, too.  

Hard is not the same as impossible. Successful weight loss (that is, weight lost that stays off) requires a change in mindset and habits that are able to be maintained for long periods of time.  This is not about making large, major changes that you cannot continue doing.  This is about small, gradual changes that add up to better health over time.  




We also know that the most successful weight and disease management programs involve support.  Through this wellness and coaching group, you will receive support to help you make changes that you can handle - not cookie cutter advice.  My goal is to guide you to a healthier, more energetic version of you!

This wellness and coaching group will include:

• A fitness program specific to your goals and fitness level
• Meal planning guidance and support
• Daily Shakeology to curb cravings and regulate blood sugar levels
• Private Facebook group for accountability and support
• One-on-one access to me - a Registered Dietitian Nutritionist - as your coach
• Results!

Are you:

• a resident of the US or Canada?
• a person who has been diagnosed with type 2 diabetes or prediabetes?
• motivated to make small lifestyle changes to manage your blood sugar?
• willing and able to check your blood sugar levels on a regular basis?
• ready to participate in an online group with others who want to improve their health?

If you are ready to leave excuses behind, set goals, and make a real change in your life, head over here and I will help you get started on a healthier you!

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What is Lifestyle Medicine?

We live in a world where we want a quick fix to a long term problem.  We wake up one day and find that we gained 20 (or 50 pounds) - and we want it gone tomorrow.  Except, we did not gain that weight literally over night, so we do we think we should lose it over night?  Because commercials and magazine covers tell us that we should.

We have no problem trying the latest fad diet - until we get tired of cabbage, or miss pasta, or have a stressful day at work.  Ask someone to eat less, actively reduce stress, or find some time to exercise - well, that's just crazy talk.  We have known for over 20 years that poor choices in eating, exercise and smoking lead to the leading causes of death in the US.  If we were to make better choices when it came to food, exercise, tobacco, stress, sleeping and socializing (that is, actually being social, not just pseudo-social through social media), we could prevent 80% of premature death.  

It should be easy enough, right?  Most of us enjoy spending time with people that we like.  No one wants to not be healthy.  Unfortunately, sometimes we need help making and sticking with healthy choices.  Evidence has shown us that intensive diet and exercise counseling can help improve health outcomes in people with risk factors for chronic disease.  Intensive.   Not a single trip to the doctor.  Not reading articles on the internet, especially ones written by people with questionable qualifications.  Instead, people need regular support and encouragement, coupled with good quality information.  This kind of support comes from frequent, regular visits with a health care professional, or from participation in something like one of my wellness groups.

Wellness Groups

One of my major nutritional philosophies is that diets don't work.  People go on diets with the mindset that one day they will go "off" the diet.  There is a better way - just not an easier way.  Real weight loss requires lifestyle modifications.  It is not the easy road, but it can lead to long-term success.  Read what my friend, Jess, has to say:

No more quick fixes or yo-yo diets!

Let’s get HEALTHY for LIFE together!

Do you feel like you’ve tried every single diet out there, every pill, formula, & all for the weight to just pile back on? You’re not alone. I know what it’s like to struggle with feeling defeated, like there’s no hope for you, depressed, & uncomfortable in your own skin. That was me half of my life. I am here to tell you that you don’t have to feel that way anymore. Just take my hand & we will start this journey to a brand new you together!

Here are are my results – there’s NO reason they can’t be yours, too!!! I was in HORRENDOUS shape when I started & my main food groups were fried foods, alcohol, & sweets. If I was able to change, so can YOU!

Jess

I don't want you to just start some other program - I want to finish it together!  That's what my groups are all about!  I will give you the tools that have helped me, Jess, and many others reach their goals.  We will meet in a private group with so much support that we will not fail!

What do you have to lose?  I'll tell you what you will gain - confidence, strength and the ability to live a healthy, sustainable life.

Watch and listen as Jess explains the impact of these challenge groups on her life:

All of my wellness challenge groups include:

• A full fitness program specific to your goals
• Recipe guide including meals and snacks
• Private Facebook group for accountability and support
• One-on-one access to me as your coach
• Results!

If you are ready to leave the excuses behind, set goals, and make a real healthy change, head over here to fill out a quick questionnaire and I will help you get started on a healthier you!

Check out these additional transformations:

Ana

Deon

Stephanie

Ashley

Ric

Motivation or Abuse?

I think we have all seen it - that "motivational" moment that is utter nonsense.  No excuses!  Guilt.  Shame.  All in the name of self-improvement, right?  I am all for motivating change - that is pretty much what my career is all about.  However, in my years as a Registered Dietitian, I have seen that guilt- and shame-inducing motivation does not work.  After all, if it did, would obesity rates still be rising?  (Yikes! I hadn't seen the 2013 data until a minute ago, and I didn't realize that we had to add a >35% category!)

A friend of mine posted a link to an article on Facebook, and I love it!  I loved it so much, that I made my sister-in-law read it - right then.  I don't know you Carolyn Kylstra, but I loved this article!

For those of you who hate those "motivational" sayings, pictures, etc., I am here for you!  I believe in positive reinforcement, not negative.  I live in the real world.  My real world includes a husband, preschooler, and chronic headaches.  Sometimes life happens.  Oh, and we were all created differently.

Perfectionism

Do you struggle with perfectionism?  I know I do at times.  The problem with perfectionism (I mean, other than the fact that none of us can ever be perfect) is that it is not sustainable and leads to all or nothing thinking.  Sadly, we can see this play out in health - through both eating and exercise habits - as well as finances.

Someone else wrote this article, and said it way more eloquently than I could, but "some is always better than none."  If you struggle with perfectionism, it is OK to seek out help, whether that means enlisting friends and family to support you through your journey out of perfectionism or receiving help from a professional.

Junk Foods May Lead to Depression

                With the recent death of Robin Williams, depression has hit the forefront of the news.  There are lots of articles hitting the internet about depression and suicide. 

                A recent study in Spain showed that people who had higher intakes of junk foods (including hamburgers and pizza) and processed pastries had a higher risk of developing depression.  If you are prone to getting the blues, make sure that you are eating enough protein, omega-3 fatty acids (from fatty fish, flaxseed, walnuts) and B vitamins.

                I am not trying to minimize the problem of depression, and I am not implying that a better diet will cure depression.  However, it is no secret that people are feeling very isolated and depression seems to be more prevalent.  If you or someone you know is struggling with depression, please reach out and find some professional help!

Works Cited

Sanchez_Villegas, A., Toledo, E., de Irala, J., Ruiz-Canela, M., Pla-Vifal, J., & Martinez-Gonzalez, M. A. (2012). Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutrition , 15 (3), 424-432.

Celebrate!

Sometimes when we embark on a journey to better health, we go overboard.  Often it makes people judgmental.  Have you ever met that person who looks down on you for not buying organic, or not making it to the gym?  Who cares if you have company visiting, and your car just died, your kid is sick and wants attention?  Don't you realize what you are doing to your health?  To your family??!!  OK, maybe I am the only one who has ever met that person...

It is not my job to judge others.  I was raised in a rather judgmental environment, and I continued that mentality for much of my life.  However, through bad choices of my own, I developed empathy for those who struggle (and we all struggle with something).  I have also learned that it is not my place to judge:

"Do not judge others, and you will not be judged.  Do not condemn others, or it will all come back against you."

Social health includes having healthy relationships with others.  When we judge others, we are not promoting positive social health.

Sometimes, social health may involve letting go of the "black and white" thinking that often goes along with beliefs regarding physical health.  Today is my husband's birthday.  We chose to celebrate him today, and I helped my little one make the cake that she decided that he wanted.  (What Daddy doesn't want a pink and purple cake?)

An entire container of sprinkles may have been used in the making of this cake...