Module 2: Advanced Nutrition - Preview

Expert's Advice

Wildflower Weight Loss provides women residing in the state of Florida with a completely virtual, yet comprehensive approach to medically supervised weight loss. Check out her website https://www.wildflowerweightloss.com/.

See what Anne has to say below:

As we all know, having the right types of foods in the house is crucial for weight loss success. For some, a trip to the grocery store is a nice relaxing time away from the hustle and bustle of the home, but others dread it. No matter which one you are, here are some tips for making the most of your grocery trips and keep your weight loss on track!

1. Plan your meals ahead of time- Take time to sit down the night before your grocery trip and decide what you will be having for dinner each night for the next week. I also recommend having one or two items on hand to rotate for breakfasts, and same for lunches. Choose a few healthy snack items to have on hand as well. Consider making double of a few of your dinner recipes so that you can take a night or two off cooking dinner.

2. Make a detailed list based on your above choices- Getting everything you need in one trip will prevent multiple grocery trips. With every grocery trip your will power is tested, so limiting to once a week is usually best. You can organize your list by category to keep you on task while in the store. Also, having a “pantry/fridge staples” list for items that you only purchase every few weeks or months will help you to not forget anything. Do a quick check of this list before finishing your grocery list to be sure you are not out of any staple items. You don’t want to be in the middle of cooking dinner and realize that you are out of oil or the spice you need!

3. Review your list- Does your list contain mostly REAL foods? Are there processed foods that you could exchange for something more real, for instance swapping spaghetti noodles for spaghetti squash? For the most part, a whole food diet will keep you shopping the parameter of the store, so if you find yourself in the middle of the store see if there is a swap you can make.

4. Stick to the list- Going in without a plan will lead to more impulse purchases, which puts you at risk of bringing home high calorie, low quality foods. Resolve to stick to exactly what you put on your list.

OR avoid the shopping altogether- Utilize a grocery pick-up service or better yet, a grocery delivery service so you can skip the store altogether. The bonus is that you can use the time you saved to get in some extra physical activity!

Putting a little extra effort into your grocery shopping can be the factor that allows you to experience true weight loss success. Happy shopping! 

NATIONAL DIABETES MONTH

November is National Diabetes Month. This is a time to raise awareness about diabetes and prediabetes, which are conditions that affect millions of people worldwide. Let’s talk about the causes, symptoms, diagnosis, and crucial steps you can take to prevent diabetes and prediabetes, including the importance of staying vigilant with annual physicals and blood work.

What are Diabetes and Prediabetes?

Diabetes is a chronic condition characterized by elevated blood sugar levels, either due to the body's inability to produce enough insulin (Type 1 diabetes) or its ineffectiveness in utilizing insulin (Type 2 diabetes). Prediabetes is simply a precursor to Type 2 diabetes, where blood sugar levels are higher than normal but not yet high enough to be classified as diabetes.

Causes of Diabetes and Prediabetes:

Type 1 diabetes is typically considered an autoimmune disorder, where the immune system mistakenly destroys insulin-producing cells in the pancreas. Type 2 diabetes is linked to lifestyle factors such as poor diet, lack of exercise, genetics and obesity.

Symptoms of Diabetes:

Increased thirst and hunger, frequent urination, unexplained weight loss, fatigue, and blurred vision. Some people may have no symptoms at all, which is why regular check-ups with blood work are crucial.

Diagnosis of Diabetes and Prediabetes:

Diabetes and prediabetes can be diagnosed through blood tests that measure blood sugar levels. The fasting blood sugar or glucose test and hemoglobin A1C test are simple blood tests and are the most common diagnostic tools used to diagnose diabetes and prediabetes. The hemoglobin A1c takes into account your glucose over the last 3 months, so unlike a fasting glucose test, the HbA1C surprisingly doesn't need to be done fasting. The diagnosis of diabetes is met if your HbA1c is 6.5 or above, while the diagnosis of prediabetes is when your HbA1c falls between 5.7-6.4. If your hba1c is less than 5.7 you are considered in the normal range.

Preventing Diabetes and Prediabetes:

 1. Healthy Diet: Opt for a balanced plant predominate diet rich in whole grains, fruits, and vegetables. Minimize the intake of sugary, processed foods, and watch your portion sizes.

2. Regular Exercise: This improves insulin sensitivity and controls blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week. A daily after dinner walk is a great option! 

3. Weight Management: Maintaining a healthy weight or working towards a gradual, sustainable weight loss (if needed) reduces the risk of developing Type 2 diabetes and prediabetes. 

4. Stress Management: Chronic stress can increase blood sugar levels. Reduce stress by meditating, practicing yoga, or adding deep breathing exercises into your routine.

5. Adequate Sleep: Get 7-9 hours of quality sleep every night. Sleep plays a crucial role in regulating metabolism and insulin sensitivity.

6. Regular Check-ups and Blood Work: Make sure to attend your annual physicals and have yearly blood work done to monitor your overall health and catch any potential issues early.

National Diabetes Month reminds us of the importance of understanding, preventing, and managing diabetes and prediabetes. By adopting a proactive approach to our health, through lifestyle changes and regular check-ups, we can significantly reduce our risk of developing these serious conditions. 

Book Recomendation

1. Understand why you are overthinking something. Look for patterns and triggers. By identifying these triggers, you can avoid them.

2. Recognize that breaking the habit of overthinking things is urgent as this sort of behavior can negatively affect your personal and professional life.

3. Practice mindfulness so you can be present in the moment.

4. Try breathing exercises and body scans and make these a part of your daily life to avoid overthinking tendencies.

5. Let things go. There are some things you can't control, and that's okay. Learn to accept this. Focus on the things you can control and change, don't waste time on the things you can't.

6. Practice gratitude daily. Since you can't possibly do both at the same time, by filling your mind with positive thoughts, you won't be dwelling on negative thoughts.

7. Love yourself! Treat yourself with the same kindness that you would treat a friend. Avoid self-criticism and negative self-talk.

8. Have a structured approach for decisions you make and be mindful with those decisions to be sure they align with your goals. At the same time, sometimes a decision just needs to be "good enough". Don't overthink decisions due to perfectionist tendencies. Make your decision and stick to it.

9. Create mental images of peaceful and positive scenarios. Again, you can't have negative and positive thoughts occurring at the exact same time, so fill your mind with good vibes.

10. Simplify and de-clutter your physical environment to create mental space.

11. Practice self-care! Get enough rest so you can recharge your mind and body.

12. Set boundaries. Don't take on too many responsibilities and stop trying to be a people-pleaser constantly. Learn the art of saying "No".

13. Communicate well. Be a good listener and be empathetic. By doing these things you will reduce misunderstandings, and as we all know, conflict with another person can often lead to overthinking.

14. Have too much to do and feeling overwhelmed? Take action! Prioritize your tasks and manage your time more efficiently. If you can optimize productivity, there won't be as many tasks hanging over your head.

15. Promote a positive and constructive inner dialogue with yourself. You are THE ONLY person you can count on to always be there through all stages of your life. Unfortunately, you can't say that about anyone else in your life, so have your own back.

16. Get enough sleep! Sleep deprivation negatively affects cognitive function, and when you can't think clearly, stress and anxiety set in.

17. Have a daily exercise routine as exercise can significantly reduce stress and anxiety. It has been shown to be just as effective as anti-anxiety medications.

18. Get help if you need it. They say, "It's okay to not be okay". And it is, but it's not okay to STAY not okay. Get yourself what you need! Mental health counselors and doctors can provide specialized care when needed.

19. Let go of unrealistic expectations which lead to constant self-criticism. Nobody is or will ever be perfect, so give yourself some grace.

20. Strive for healthy relationships with others by being present and communicating well. The more you get along with others the less conflict that will play back in your mind over and over.

21. Forgive and Forget. Forgiveness is something you do for yourself and not for the other person. It can be very freeing to forgive someone, even if they don't deserve the forgiveness. We are often hardest on ourselves. Learn to forgive yourself for your regrets. You can't change the past.

22. Uncertainty can cause a lot of overthinking. Focus on one day at a time and live in the present to alleviate fears about the future.

23. Integrate mindfulness into all aspects of your life to reduce overthinking and enhance well-being.

Like anything else, this takes practice. The more regularly you work on these things the easier it becomes. These were just my take home points. I recommend reading it yourself to see what portions of the book resonate with you the most. 

Health Hacks

With the Holidays coming up, I wanted to share one of my favorite recent amazon purchases. You guessed it - an enchanted kids' dinner tray!! This turns mealtime into a fun board game, where you can trick your kids/grandkids/nieces/nephews into eating healthy food! The final square of the game is used as a suprise covered desert to keep them motivated to finish the game. We've been using them for about a month, and my kids are still super pumped about it and more importantly still aren't aware that they are being bamboozled. There are multiple different themes you can get including dinosaurs, outer space, pirates, and super heroes. Check them all out by clicking here!

Recipe of the Month

Cozy White Bean Mushroom Stew

We have Aunt Michelle to thank for finding this gem on The Minimalist Baker's website. This recipe is 100% plant based/vegan, dairy free and gluten free!

This stew is perfect for a chilly, fall evening when you are craving a wholesome and satisfying meal. The white beans offer fiber and protein, while the umami in the sautéed mushrooms will keep you feeling full longer.

Instructions

• Add the olive oil to a large pot and heat over medium heat. Once hot, add the onion and sauté for 3-5 minutes.

• Add the mushroom, thyme, rosemary, sea salt, and pepper. Cook for 7-10 minutes or until mushrooms have started to brown.

• Add the garlic and cook for another minute.

• Add the cornstarch and stir to coat the vegetables.

• Add the tamari and mustard and stir again.

• Add the vegetable broth and potatoes and bring to a boil. Once boiling, reduce the heat and simmer (uncovered) for 15-20 minutes or until potatoes are tender. Stir occasionally.

• Stir in the beans and dairy-free milk and simmer (uncovered) for another 10-15 minutes until the vegetables are tender and the stew has thickened.

• Add extra seasoning or tamari to taste. It will thicken as it cools.

• Serve warm and garnish with parsley. Enjoy!

• Store in the fridge for 3-4 days or the freezer for up to a month

November Challenge

November Wellness Challenge: Step Into great Health!

This month, let's take a proactive step towards preventing diabetes! Sure, you can do "No-Shave November" as well but let's also commit to a 30-minute walk after dinner, at least 6 days a week. Not only will it aid digestion, but it's a powerful tool for maintaining healthy blood sugar levels. 

Tag us in your post-walk pics using #StepIntoHealthChallenge for a chance to be featured! 

Let's stride towards a healthier, happier you! 

Spread the Word

If you know anyone who you think would be interested in receiving my next newsletter, please feel free to forward them this email. Tell them that they can subscribe to my newsletter by going to DOLifeCoaching.com so that they can receive them in the future. Thank you!

Cheers to a healthier you,

Arianna Becker, D.O.

Disclaimer: DO Life Coaching may receive a commission for any purchases made using the links in this email.