Featured

Losing Belly Fat, the Healthy Way

Click here to listen to episode 24 of The Diabetic Toolbox Podcast, Losing Belly Fat the Healthy Way

Looking cute in a bathing suit isn’t the only reason to be concerned about belly fat. Packing on excess pounds around your middle raises your risk of high blood pressure, heart disease, diabetes, and certain cancers. It is especially dangerous when your spare tire includes visceral fat surrounding your heart, lungs, liver, and other organs. 

     However, keep in mind that you can have too much visceral fat even if you’re thin, so measure your waistline to be sure it’s under 35 inches for women and 40 inches for men.  Hormonal changes, a sedentary lifestyle, and mindless eating all play a role in promoting weight gain around your middle.

However, you can reduce this unhealthy fat with simple lifestyle changes. You probably know that spot reduction is a myth, so I want to encourage you to get rid of the tummy trainers and plastic workout suits; they may offer temporary weight loss, “the weight loss is simply from a loss of fluids – not fat. It is a very temporary weight loss and is not a healthy weight loss. When you eat or drink again, your body weight will return to its original state.”  To lose weight and keep it off, including in your belly, you must make the necessary lifestyle changes.  The tips we will discuss today will help you get started in the right direction.

     First, be sure to take an honest look at what you are eating.  Empty calories can creep up on you and sabotage your weight loss goals.  Keeping a food journal will help you to stay on track.  Make sure that you are including healthy proteins in your diet.  Protein can help you lose weight including belly fat by allowing you to stay full longer.  Try to get 30% of your calories from lean proteins like fish, beans, Greek yogurt, and other low-fat dairy products. Plus, your body can digest protein more effectively if you consume it throughout the day instead of saving it for one big meal.

          Ask yourself, how many minutes of heart-pumping cardio activity are you logging each week.  Cardiovascular activities like walking, jogging, and swimming will reduce overall body fat. Stick to a regular schedule with at least 30 minutes of moderate exercise at least five days a week.  Including two to three days of weight or resistance training each week weight training will help you to boost your metabolism and burn more calories while your body is at rest, allowing you to lose weight naturally.
    This last tip is one that I do not believe we pay enough attention to, and that is sleep.   Researchers call sleep nutrition for the brain. Ensure you are getting enough sleep; a consistent sleep schedule of about 7-9 hours can help you stay trimmed. Getting enough sleep will also help you to manage your stress; tension can trigger hormones like cortisol that encourage fat storage. Learn to relax by taking a walk, deep breathing, or meditation.
     Not paying attention to the circumference of your belly could be dangerous for your health; you can protect yourself from the effects of belly fat by staying active, getting 150 minutes of moderate heart-pumping activity each week, and eating a nutritious diet using your food journal to keep track of what you are eating and how you feel after you eat and getting enough sleep.  These natural remedies will help eliminate foods and habits that zap your energy and interfere with your weight loss goals. 

With Love & Peace,

Renee

Resources:

Ready to get moving? Download you’re the Diabetes Walking Kit and Lose Eight pounds in 30 days the walking kit is designed to help you naturally lose your first on next eight pounds, lower your blood sugar and increase your mobility. Click this link: https://buff.ly/31HlCrH.

Looking for an inspirational gift for yourself or someone you love.  visit The Diabetic Toolbox Store and get 20% off your entire purchase.  Your purchases help us to continue podcasting and providing free virtual and in person yoga and diabetes prevention classes. . Thank you. Click this link to shop https://buff.ly/31HlCrH.

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Two Tips to Creating a Dynamic Evening Routine

Listen to episode 23 of The Diabetic Toolbox Podcast.

Ready to get moving? Download your Lose Eight pounds in 30 days walking kit designed to help you naturally lose your first on next eight pounds. Click this link: https://buff.ly/31HlCrH

With your help, we CAN win the battle against diabetes; visit The Diabetic Toolbox Store and get 20% off your entire purchase. Thank you. Click this link to shop https://buff.ly/31HlCrH

Hello, my friends; welcome to episode 23 of the Diabetic Toolbox.  Today, on the show, we are talking about how to create a dynamic evening routine.  On our last podcast episode, we talked about three things to think about when creating your morning routine, they were:

  1. Decide what time you want to get up in the morning.
  2. Choose activities that excite and energize you and make you happy.
  3. Make this time in the morning non-negotiable.

As with your morning routine, your evening routine should not cause stress or overwhelm you.  On the contrary, this is the part of the day when you focus on activities that relax your mind and body as you prepare for a good night’s sleep. Remember, our goal is to create healthy habits that will be the foundation of our wellness. Decide when you will go to bed as you make your evening routine.  Sleep is one of the most overlooked components in losing weight and keeping it off.  “A study in the American Journal of Clinical Nutrition found that when people starved of sleep, late-night snacking increased, and they were more like to choose high-carb snacks.”

The two tips to think about are to ditch your electronics. Put your phone in another room if possible and take the television out of your space.  Technology affects your brain and keeps you stimulated longer, which makes it harder for you to sleep.

Now, what activities can you include in your evening routine? Well, whatever you want if it leads to rest.  This is your time to honor your body and the healing process that occurs when you sleep. In addition, your body uses this time to make needed repairs for recovery.

Some evenings I enjoy are taking a warm bath filled with my favorite lavender salts, reading my bible, or repeating my affirmation for the day.  I also love to read, but I try not to do this too close to bedtime because a good murder mystery can get my mind racing. 

Other activities include:

  • Listen to music.
  • Do a gentle yoga stretch.
  • Set a timer and spend 30 minutes on a project you love, like scrapbooking or writing your novel.
  • Snuggle with your favorite human or animal.
  • Do a puzzle or word search.

These are just suggestions; your evening routine will help you have a successful morning and day, so pay attention to how you structure it. Your ability to successfully manage a prediabetes or type 2 diabetes diagnosis depends on creating healthy habits while establishing a morning and evening routine may seem like a small thing. Still, this habit will yield tremendous results, allowing you to put yourself first and take control of your healing.

 As I mentioned in our last podcast, as you create these healthy habits, your health will improve and open the door to making changes in other areas of your life.  To ensure that you stick to your selected routine, write it down and post where you can see them, try often. Try to complete your routine daily; the more you do it, the more it will become part of your lifestyle.

With Peace & Love,

Renee

Featured

Lose Weight by Eating the Food You Love

   Hello, my friends; welcome back to the Diabetic Toolbox, where we believe you deserve a body that brings you joy.    The American Academy of Family Physicians created a program entitled All Foods Fit; as a Diabetes Lifestyle Coach, I love this new way of thinking because it means that maybe we are moving away from categorizing foods as good or bad.  When creating my menus for the week, I only started adhering to my plan once I started eating foods I loved to eat.    Maybe you’re the same way.  You would love to have buttered potatoes with a bit of gravy at Sunday dinner.  Well, now you can.  In today’s post, I want to talk to you not about what you eat but how you eat it. 

     In our world, most of us eat for convenience rather than for nutrition.  We eat between meetings, picking our kids up, or dropping them off for their activities. Then, we grab something quick while rushing to community events or after-work obligations like school or a second job. 

We eat for instant gratification rather than long-term health benefits, and our health is starting to pay the price. 

Don’t worry; I will not pick on you; I understand.  Adulting is hard, even in midlife; we have so many obligations each day that it can be tough to put our nutritional needs first.

Can you imagine learning a new way of slow eating in which you get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on the go?

I can help you to learn to slow down and eat mindfully! I can help you see the food you eat as medicine that nourishes your whole system and tastes delicious!  This is how I learned to lose weight and keep it off five years later—my secret mindful eating.

So, what is mindful eating?

Mindful eating means taking the time to honor your food by choosing high-quality food, preparing it with care, and eating it slowly and mindfully using your five senses to enjoy it.

It means allocating quiet time to prepare and enjoy eating your meal without rushing or multitasking simultaneously.

Mindful eating is saying to yourself: “I respect my body enough to be mindful of what I put into it and how I eat.”

Think of this way of eating as a meditation. It means choosing to be present with your food and how you eat it.

My clients find that eating mindfully helps to:

  • Sense intuitively when you are full.
  • Gain way more satisfaction from eating.
  • Develop a healthy relationship with food.
  • See food as medicine.
  • Discover new tastes and textures.
  • Improve digestion (less gas and bloating).
  • Regulate bowel movement.
  • Discover food sensitivities.
  • Create healthy habits that enliven you.

How will I know if it’s time for me to learn to eat mindfully?

Glad you asked! It’s time for you to practice mindful eating if you answer “YES” to any of these questions:

  • You get bloated after eating.
  • You scoff down your food like there is no tomorrow.
  • You eat to feel full, not to enjoy the taste.
  • You eat to numb out.
  • You want to learn to enjoy healthy food.
  • You feel bloated quickly.
  • You gain weight easily.
  • You crave sugar or starchy foods.
  • You have difficulty focusing or a foggy brain.
  • You feel lethargic after eating.
  • You have allergies or hay fever.
  • You feel addicted to eating foods that aren’t healthy for you, but you can’t stop.
  • You tend to gain weight easily, especially in your belly
  • You have extra pounds that won’t come off with diet and exercise.

What do I do now?

In my health coaching practice, I help clients discover what triggers them to overeat or binge eat. Then I lead them through a step-by-step process to learn how to eat mindfully and what to eat for their unique body type.

If you answered “YES” to any of the symptoms above, then click here now to join the Diabetes Weight Loss Lab.

I’ll help you understand what’s blocking you from eating mindfully, and I’ll show you how to get started.

Sometimes knowing what to do and doing it can be challenging.  Isn’t it time for you to put your healing first, to love the food you eat instead of being afraid that it will increase your blood sugar or make you feel sick?  Mindful eating will revolutionize the way you eat, end your dieting woes, and help you enjoy your food again; I promise.

With Peace & Love,

Renee

Resources:

Ready to get moving, download your Lose Eight pounds in 30 days walking kit designed to help you naturally lose your first on next eight pounds. Click this link: https://buff.ly/31HlCrH

With your help we CAN win the battle against diabetes, visit The Diabetic Toolbox Store and get 20% off your entire purchase. Thank you Click this link to shop https://buff.ly/31HlCrH

Featured

Three Easy Steps to Creating Your Morning Routine

Click here to listen to the latest podcast episode of The Diabetic Toolbox Podcast

Download your Lose Eight pounds in 30 days walking kit designed to help you naturally lose your first on next eight pounds.

Today we are talking about how to create a successful morning routine.  You might be thinking, how would making a morning routine help to manage diabetes?   Successfully managing your diabetes requires the creation of healthy habits that will become the foundation of your healthy lifestyle.  A morning routine is one of the pillars of that foundation.  It is no secret that how we start our morning can affect the quality of the entire day.

Creating a morning routine does not have to be complicated; you decide what you want to include, but today I want to give you some suggestions to help you get started.  Once you establish healthy habits, you will begin to see positive results in your health and other areas of your life.  Be sure to tune in tomorrow because we will be talking about how to create a stress-free evening routine.  After all, the two-go hand in hand. 

As far as your morning routine is concerned, the important thing to remember is that it is created for you by you; so many gurus have released their healthy habits routine, and while they may be an excellent place to start, they might not fit into your lifestyle.  I, for one, do not have time in the morning for a ten-step morning routine, and what I have found that works best for the clients I serve and for me is that good habits that fit into your lifestyle are the ones you will keep.

These are the three things I want you to consider before you get started.

  1. Decide what time you want to get up in the morning; try to get up at the same time every day. This will determine how much time you devote to your morning routine. Consider your morning chores, like making breakfast or walking the dog.  If you only have an hour before you have to get out the door, then you do not want to overwhelm yourself with a six-step activity list
  2. Choose activities that will excite and energize you and make you happy; remember, this is your time. For example, your morning routine could include 15 minutes to sit quietly with a hot cup of tea and a planner to plan the rest of your day.
  3. Make this time in the morning non-negotiable.  A good morning routine is the ultimate form of self-care because it’s your sacred time to ensure your physical, emotional, and spiritual needs are being prioritized.

Some items you may want to include in your morning routine are:

  • Take a brisk walk. Your dog will love it.
  • Meditate or pray.
  • Practice a new language!
  • Listen to an inspiring podcast!
  • Color/paint -adult coloring books are amazing.
  • Journal or write your thoughts.
  • Set your intention for the day with an affirmation card.
  • Create a ritual of gratitude.
  •  Take a virtual yoga class or head to the gym for an in-person class with friends.
  • Listen to your favorite music.
  • Drink a tall glass of water with lemon.
  • Get your favorite tea or coffee cup and brew your favorite tea or coffee
  • Eat your favorite breakfast.
  • Diffuse and energizing essential oils. I love a good rose scent.

A good morning routine will reduce stress and help you enjoy your day. Reducing your stress is also a great way to manage your blood sugar. And reducing your blood sugar is how you will reverse or successfully reverse your diabetes.  So, take a few minutes today, and decide what activities will bring excitement and joy to the beginning of your day.

With Peace & Love,

Renee

Resources:

  • Find the next inspirational gift to yourself or someone you love at thediabetictoolboxstore.com. Enjoy 20% off your entire purchase.
  • Your body needs protein for strength and fuel; check out the MBODY 360 Store:  for dairy-free and gluten-free protein powders and energy bars. They are delicious and healthy. Free shipping is available on orders $50 or more
Featured

Diabetes & Gut Health

Resources:

  • Click here to listen to the latest podcast episode of The Diabetic Toolbox Podcast.
  • Download your Lose Eight pounds in 30 days walking kit designed to help you naturally lose your first on next eight pounds.
  • Find the next inspirational gift to yourself or someone you love at thediabetictoolboxstore.com. Enjoy 20% off your entire purchase.
  • Your body needs protein for strength and fuel; check out the MBODY 360 Store:  for dairy-free and gluten-free protein powders and energy bars. They are delicious and healthy. Free shipping is available on orders of $50 or more.

Did you know that 70-80 percent of your immune cells are in your gut?  If you have been diagnosed with type 2 diabetes or prediabetes, it is so important that you make your gut health a priority.  Now, don’t get anxious.  In today’s episode, we will discuss some simple solutions to improving your gut health and boosting your immune system.

So how does your gut health affect your ability to manage diabetes successfully? An unhealthy gut can promote insulin sensitivity and inflammation, and insulin is the primary hormone that controls your blood sugar; by strengthening your gut and reducing inflammation, you have a better chance of stabilizing your blood sugar daily. In addition, research has shown that when the microbiome is not healthy, it can cause the walls of your gut to weaken, leaving space where toxins, bacteria, and partially digested food can leak into the bloodstream causing leaky gut syndrome.

Your digestive system is a critical component of your overall health.  Research has found that your gut controls so many functions that it is often called a second brain! 

Symptoms of poor digestive health included:

  • Constipation
  • Diarrhea
  • Bloating
  • Gas
  • Acid Reflux

It’s normal to experience an occasional issue after a big meal or poorly cooked food.  However, if you experience these symptoms daily, you should talk to your doctor.  So now, for the good part, healing your gut is doable.  The good news is that some of the same strategies we use to manage our blood sugar will help us.  We know we can heal our gut and lower our blood sugar by changing our diet.

  1. Remove sugar and refined carbohydrates.  Bacteria in your digestive system can feed on sugar and refined carbohydrates and create issues.
  2. Add fiber to your diet.  Your digestive system needs fiber to function correctly; using natural sources of fiber usually works best.  Nuts, vegetables, beans, and whole grains have the necessary fiber to start the healing process.
  3. Avoid fast food and processed foods.  These foods have high levels of salt and fat and can make your gut feel worse.
  4. Add probiotics and probiotics to your diet.  Prebiotics include foods like onions, garlic, leeks, and asparagus.  Probiotics are fermented foods like yogurt, kombucha, sauerkraut, pickles, miso, tempeh, and kimchi.  You can also take a probiotic supplement if you cannot add these fermented foods to your diet.

Probiotics themselves will not lower blood sugar or heal your gut. Still, some data suggest that a probiotic supplement may help manage diabetes by lowering insulin and glucose levels in the bloodstream.

Be sure to speak with your doctor before adding any supplements to your wellness routine.  Some supplements could interfere with your medication and cause them not to work correctly. 

The adage you are what you eat is true.  The foods that fuel your body are vital to lowering your blood sugar, strengthening your immune system, reducing inflammation, and maintaining your overall health.  Other factors to consider are your sleep habits, staying hydrated, and declining stress levels.

Many issues we chalk up to aging or being diagnosed with a chronic illness can be resolved by becoming more mindful of how we treat our bodies and protecting our mental health by monitoring whom we allow in our space.

With Peace & Love,

Renee

Featured

The Truth about Intermittent Fasting

Click here to listen to Episode 19 of The Diabetic Toolbox Podcast: The Truth about Intermittent Fasting

Lose Your first or next eight pounds, download the free Lose Eight Pounds in 30-days Kit today!

Intermittent fasting is all the rage now but is it safe, and can it help you in your quest to reverse or successfully manage your prediabetes or type 2 diabetes?  Well, let’s find out.  To be clear, I am not an advocate of this eating protocol; everyone has to find their own rhythm to eating and digesting food. Before you start any new eating plan, please check with your primary care physician to ensure that it is safe for you.   I, for one, need to eat three meals a day; I cut out snacks because I can’t handle eating in between meals it leads to grazing, so I include my snacks with my meals.  This works for many of my clients and me; we know what we are going to eat and usually what time we are going to eat it, and this helps to calm our anxiety around food.  This is especially important if you are an emotional eater like I am, and for those who don’t know what emotional eating is, to put it simply, it means using food to comfort myself when I am angry, scared, bored, or afraid.   I try to stop eating around 7pm, so my fasting time would be around 12 hours since I usually have a protein shake around 7 am after my morning workout. 

Fasting is nothing new, some religious sects include fasting to assist followers with deepening their spiritual connection or becoming more mindful of how they live.  But intermittent fasting has become all the rage for helping practitioners to lose weight, lower their blood sugar, and reduce inflammation, to name a few of its benefits.

What is intermittent fasting? 

Intermittent fasting is an eating plan that involves limiting your eating time.  To date, there are two popular types of intermittent fasting. 

In the 16:8 plan, you eat during an eight-hour window and fast for 16 hours.

In the 5:2 plan, you eat a recommended amount of calories five days per week, with two non-consecutive days of eating a reduced-calorie diet. On fasting days, you don’t stop eating altogether. You just cut the number of calories.

Some IF diets restrict eating during a certain time of day. Others limit the number of calories during a fasting period. And some people rotate between normal eating days and fasting days.

Research has shown that when you eat less, your digestive system has time to rest and recover; some form of fasting is good for heart health, brain health, and weight loss.  Researchers believe it is good at regulating important hormones, including insulin and the growth hormone, which impact how well you age.

If you want to try this, start with the 16:8 plan only because there are fewer moving parts.  To begin, choose two days of the week when you would eat dinner earlier than the next eat day and eat your first meal later, around 11 am.  Start your day with a large glass of water and a slice of lemon.  Lemon is great to add to the water anytime, not only because it adds a little bit of flavor, but some research shows that it will improve digestion and support your weight loss.

Avoid caffeinated beverages; if you need coffee or tea, drink it without milk, sugar, or honey, as this will only raise your blood sugar. 

Now, let me say it again before you start any new eating plan, chat with your doctor first, don’t beat yourself up if this is not the right plan for you; the truth is this will not work for everyone.  And just because it’s popular does not mean that you must try it; if what you are doing is working, stick with it.     

With Peace & Love,

Renee

Featured

Taking An Honest Look at The Food We Eat

Click here to listen to Episode 19 of The Diabetic Toolbox Podcast: Taking An Honest Look at the Food We Eat

Lose Your first or next eight pounds, download the free Lose Eight Pounds in 30-days Kit, today!

Is this the year you will change your life and take control of your health? Taking control of your health is about the habits that create your lifestyle.  These habits should sustain you and make you better At the Diabetic Toolbox; we believe you deserve a body that brings you joy.  We also believe that regardless of your family’s medical history, you can become the health change agent for your family. So don’t let the idea of bad genes stop or discourage you from going for your wellness goals.   As you get healthy, so will your children, grandchildren, and future generations.  To help you do that, the Diabetic Toolbox will be airing new episodes Monday through Friday, so be sure to follow us wherever you listen to podcasts or head over to thediabetictoolbox.com to follow us so you don’t miss an episode.

Today, we will talk about taking an honest look at our daily food.  One thing we need to do when we are working towards reversing or successfully managing diabetes is to take a hard and honest look at what we eat.  We need to do this regularly, whether you are just starting or a wellness veteran.  That does not mean starting another diet or constituting foods as good or bad; it means simply asking ourselves is this food helping me get to the next step of my wellness journey?

I had to do this with my love affair with chips.  I love them, and I ate them almost every day. But then, I noticed that my fingers, ankles, and wrists were swelling; of course, I knew it was because of the enormous amount of sodium I was consuming, but I convinced myself that if I stuck to my workouts and drank more water, I would be okay.  But, as my health coach always says, you cannot exercise your way out of a bad diet.  So, I gave up my potato chips cold turkey, and within a week, the swelling in my fingers, wrists, and ankles disappeared. 

What foods do you need to give up right now as you fight this disease?

That does not mean you must give up all the foods you love; it means choosing foods that lighten your body’s workload, make it easier to process the food you eat, and promote overall health.  You can start this week by doing two things: keep a food journal for the next seven days.  A food journal is a simple but mindful way to check in with yourself and to see exactly what you are eating; sometimes, we fail to count calories from snacks or what we drink, and those calories could add up and be the difference between losing or gaining weight.  A study in the Obesity research journal found that journaling takes less than 15 minutes a day and provides you with valuable information you can share with your wellness team.

The next thing you might try this week is to eat slowly; research finds people who eat quickly tend to weigh more; it takes about 20 minutes before your brain cuts off hunger signals to your stomach; to help, you can set a timer for 20 minutes and chew your food 25 to 30 times to slow down your eating and give your brain time to catch up to your stomach.

This is a new year and a new chance to get healthy and reverse or successfully manage your prediabetes or type 2 diabetes.  It means taking simple steps to manage your eating habits and create a healthy lifestyle that supports your wellness journey. If it makes it easier, try one of the tips we discussed today: eating slowly, chewing your food 25 to 30 times at each meal, or keeping a food journal and chronicling everything you eat this week.

Don’t forget to download your Lose Eight pounds in 30 days kit; it includes a 30-day walking calendar and my 14-day clean eating challenge.   Clean eating and walking are an unbeatable combination.  Lose weight, lower your blood sugar, and create joy.  Get started on your mindful journey toward reversing or successfully managing your prediabetes diagnosis.  Click the link in the show notes or head over to thediabetictoolbox.com.

That is all I have for you today; remember, you are stronger than you give yourself credit and more blessed than you know.  I will talk to you tomorrow. 

With Peace & Love,

Renee

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Before You, Make That New Year’s Resolution, try Self Reflection

Click here to listen to Episode 18 of The Diabetic Toolbox Podcast: Before You Make That New Year’s Resolution, try Self Reflection

Lose Your first or next eight pounds, download the free Lose Eight Pounds in 30-days Kit, today!

Hello, my friends.   Happy New Year! We made it.  January can be a time of new beginnings.  But I want to talk about this tool that you can use any time of the year; if you are starting, try doing it once a week.  This will help you to recognize the good habits you have created and identify bad habits before they take root.  The beginning of the year is a time to renew and deepen our understanding of what we need to make this year an amazing journey toward wellness.  Before you decide on your new year’s resolution, I want to invite you to spend some quiet time reflecting over the past year, taking an honest look at the things you did right-yes celebrate your success, and looking at the items you would like to change not beating yourself up for all the times you didn’t work out but asking yourself how I can make this better.

You can do this in your journal, a notebook, or on a napkin.  The important thing is that you take some time to spend some time with yourself.  This is the kindest way to tune into your wants and needs.  I know that dealing with a chronic illness can be exhausting and frightening, but I also know that you are strong, more courageous than you give yourself credit, and more blessed than you know.

Something new is possible, and a new fresh way to live is possible, you hold power to open the door to a life you have only dreamt of, and it starts by taking control of your health and falling in love with your body again.  Here at the Diabetic Toolbox, we believe that you deserve a body that brings you joy; the question is, what are you willing to change to get it?

I cannot wait to see the strides you make towards this new and empowered you, and if there is any way that I can help you, I am only a DM away because we are in this fight together. 

With Peace & Love,

Renee

Lose Your first or next eight pounds, download the free Lose Eight Pounds in 30-days Kit, today!

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Self-Care Tip #2 Eat More Plants

Click here to Download Your Lose Eight Pounds in 30-days Walking Calendar: Lose weight and lower your blood sugar in just 30 days.

 A plant-based diet is associated with a lower risk of diabetes, high blood pressure, heart disease, stroke, and death from any cause. For example, a 2017 study published in JAMA showed that consuming just 3% less animal protein and replacing it with plant protein was associated with up to a 19% lower risk of death from any cause.  

 Most vegetables and fruits are low in calories and high in nutrients. Aim for at least five servings daily. That is easier if you incorporate them into each meal and snack.

For example, start the day with this mushroom, onion, and spinach omelet from Dragonfly.

Spinach Mushroom Omelet

A hearty but healthy breakfast or brunch omelet filled with cheese, mushrooms, spinach, and peppers. Serve with a slice of whole grain toast and fruit.

Recipe by Dragonfly 

Prep Time:

15 mins

Cook Time:

15 mins

Total Time:

30 mins

Ingredients

  • 1 egg
  • 3 egg whites
  • 1 tablespoon grated Parmesan cheese
  • 1 tablespoon shredded reduced-fat Cheddar cheese
  • ¼ teaspoon salt
  • ⅛ teaspoon red pepper flakes
  • ⅛ teaspoon garlic powder
  • ⅛ teaspoon ground nutmeg
  • ⅛ teaspoon ground black pepper
  • ½ teaspoon olive oil
  • ½ cup sliced fresh mushrooms
  • ¼ cup diced green onion
  • 2 tablespoons finely chopped red bell pepper
  • 1 cup torn fresh spinach
  • ½ cup diced fresh tomato

Directions

  1. Beat egg and egg whites in a small bowl. Mix in Parmesan cheese, Cheddar cheese, salt, red pepper flakes, garlic powder, nutmeg, and pepper.
  2. Heat oil in a large skillet over medium heat; cook and stir mushrooms, green onion, and bell pepper until tender, about 5 minutes. Place spinach in skillet and cook until just wilted. Stir in diced tomato and egg mixture; as eggs set, lift edges, letting uncooked portion flow underneath. Cook until egg mixture sets, 10 to 15 minutes; cut into wedges and serve immediately.

Nutrition Facts

  calories114
total fat 5g  
saturated fat 2g  
cholesterol 96mg  
sodium 490mg  
total carbohydrate 6g  
dietary fiber 2g  
total sugars 3g 
protein 13g 
vitamin c 25mg  
calcium 93mg  
iron 2mg  

Withe & Love,

Renee

Click here to Download Your Lose Eight Pounds in 30-day Walking Calendar: Lose weight and lower your blood sugar in 30 days.

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Self-Care Tip # 1: Increase Your Fiber

Download the Lose 8 Pounds in 30 Days-Beginner Walking Calendar. It’s Free

Increase your fiber

Few Americans eat enough fiber in their daily diet; the Academy of Nutrition and Dietetics recommends 14 grams for every 1,000 calories per day or about 25 grams for women and 38 grams for men daily. This will vary depending on how active you are each day. If you have been diagnosed with prediabetes or type 2 diabetes eating more fiber could help to reduce your blood sugar levels after meals.   Eating more fiber will allow you to eat less and still feel full. It is often overlooked, but dietary fiber is divided into two groups soluble and insoluble.  In addition to curbing your appetite, fiber enhances digestion and feeds your good gut bacteria, which will fight inflammation and protects your heart. 

High-fiber foods include: 

Pears, strawberries, avocados, apples, raspberries, bananas, carrots, and beets.

Brussels sprouts, artichokes, lentils, kidney beans, quinoa, oats, and popcorn

With Peace & Love,

Renee

Featured

Three Ways That Walking Improves Your Overall Health

Listen to Episode 17 of The Diabetic Toolbox Podcast: Three Ways That Walking Improves Your Overall Health

Download The Diabetic Toolbox Beginner Walking Calendar my gift to you

As someone diagnosed with prediabetes or type 2 diabetes, you always look for the best way to lose weight and get healthy. Because we know from the research that losing weight is one of the best tools for reversing or successfully managing our diagnosis. The American Diabetes Association and the Centers for Disease Control recommend getting 150 minutes of moderate cardio activity each week. I do not just love walking because it is one of the core components of my coaching program, the Diabetes Weight Loss Lab. It was the primary way I lost forty-three pounds and reversed my prediabetes.

Walking can help you improve your overall health lowering blood sugar numbers and reducing the risk of heart disease, cancer, and strokes.  Dr. Joann Mason, a professor of medicine at Harvard Medical School, found that walking is one of the best types of ‘medicine’ to help prevent diabetes or reduce its severity and potential complications—such as heart attack and stroke—if you already have it.”

Walking is one of the few activities you can begin without a gym membership or fancy equipment.  All you need is a good pair of walking shoes, a safe route, and your favorite podcast on your phone.  Which, of course, would be The Diabetic Toolbox.

Today, we will talk about three benefits of walking and how you can get started!

  1. Walking can help you to lose weight and preserve muscle: You cannot rely on dieting alone to lose weight and keep it off. Walking can be integrated into your daily wellness routine and help you burn calories and lose weight; a regular walking program will also help you keep the weight off. Walking can help counter this effect by preserving lean muscle when you lose weight.
  2. Walking can help you lose belly weight: You will not win the battle of the bulge with sit-ups alone. You must include weight training and cardio activities. Storing fat around your midsection has been linked to an increased risk of type 2 diabetes and heart disease. Women with a waist size greater than thirty-five inches are considered to have abdominal obesity, a health risk. You do not have to take your walks all at once; if you do not have the time, try splitting up your walking time. If your goal is to walk 60 minutes daily, split this time into two 30-minute walks.
  • It eases your stress and improves your mood: dealing with a chronic illness daily can increase stress and help reduce the symptoms of anxiety and depression. Research has found that regular physical activity reduces depressive and anxiety symptoms, which supports the view that exercise offers participants protection against the development of mental disorders.

How to Get Started

  1. Speak with your doctor. We hear this a lot when starting a new exercise program, but it is essential, especially if you have been secondary or are overweight.   Even though walking is safe and has minimal impact, you may want to check with your doctor if you have been sedentary. Your physician can help you set goals that are realistic for you.
  • When you are ready, increase your speed. Depending on your weight, you can burn about 65 to 100 calories for each mile you walk. If you move faster, you will burn more calories covering the same distance.

  • Vary the pace. Studies also show that interval training is an effective way to burn more calories. Alternate between periods of walking briskly and strolling at a more moderate pace.

  • Check your posture. To move efficiently and avoid injuries, ensure you use the proper form. It is usually safer to take more steps rather than trying to lengthen your stride. Check that your heels hit the ground first and use your toes to push you forward. Engage your core muscles to take pressure off your back.

  • Use your arms. Swinging your arms will also increase the intensity. If you want to add props, try walking poles or hand weights.

  • Try walking backward. For an extra challenge, try walking backward in a safe area. Climbing up hills is another constructive option.

  • Listen to music. Playing your favorite tunes can make any workout seem like less effort. Put together a lively soundtrack that will motivate you to keep going.

  • Dress comfortably. You can buy shoes designed specifically for walking or choose any pair with low heels and firm support. Dressing in protective layers will also help you deal with cold or wet weather.

    Find a friend. Walking with others can be fun. Invite family and friends along or join a local hiking group. If you have a dog, you have a companion who would love to join you at the park.

If you are in midlife, living a sedentary lifestyle, or trying to balance your blood sugar naturally, walking is one of the safest tools to help you achieve your wellness goals. Walking is simple but does so much for your physical and emotional health. In addition to burning more calories, you strengthen your muscles and condition your heart with each step. Make walking a regular part of your workout program.

With Peace & Love,

Renee

Thank you

Featured

I Call Upon My Inner Strength

The Diabetic Toolbox Podcast: Monday Affirmation “I Call Upon My Inner Strength”

Hello friends,

In our new podcast episode/blog post, I will be reading from my new book, “You Are Stronger Than You Think- Affirmations to Heal your Mind, Body, and Spirit; I hope you enjoy it. To get the whole healing experience, click the link below to download your copy of the eBook so that you can start working on the journaling questions for this week.

Today’s affirmation is entitled “I Call Upon My Inner Strength” If your chronic illness has you feeling weak and out of control, this affirmation will remind you of the strength you have inside; you need to tap into that strength, so you do not lose heart and stop fighting. This affirmation will help you to do just that.

Follow the Podcast

Catch up on the Blog

Let’s chat on Instagram

Download your copy “You are Stronger Than You Think-Affirmation to Heal Your Mind, Body, and Spirit.”

Thank you so much for your continued support of the podcast. Click this link to donate. With your help, we can continue providing free community-based diabetes prevention and yoga classes. I appreciate your support!

With Peace and Love,

Renee

Buy Me a cup of coffee

Remember, you are stronger than you give yourself credit and more blessed than you know!

New Episode of the Diabetic Toolbox Podcast: Click here to listen!

PS Don’t forget to share this episode with someone you love; 88 million folks in the United States are struggling with prediabetes. Let’s help them out, and if I can help, please feel free to respond to this email.

Resources:

MBODY 360 Store: Check out their Gluten-free, dairy-free protein shakes and energy bars. They are delicious and healthy

Featured

Six Simple Ways to Manage Your Self-Care

Listen to latest episode of The Diabetic Toolbox Podcast

To be clear, self-care is not just the latest buzz phrase in the wellness community. Research has shown that if you do not increase your level of self-care, you risk not being able to manage your physical, mental, or spiritual health. Self-care simply means taking better care of yourself, putting your needs first more often, and doing things that make you happy.

    Today, I want to share six simple ways that you can manage your self-care. These tips will work if you are prediabetic, type 2 diabetic, or have a history of diabetes in your family. Having a family history of diabetes makes you more susceptible to contracting the disease, but it is not a done deal. You can learn how to protect yourself against the disease, but you must start now.

  1. Get active:  getting does not have to be overwhelming. Walking 30 minutes daily will help you lose weight and manage your diabetes. It is also a powerful strategy for managing your mental health. Being diagnosed with a chronic illness can take its toll. Walking alone or with a friend will help boost your endorphins and lift your mood.
  2. Eat Healthier:  with so much going on in the world today, our stress levels are through the roof; if you are like me, nothing makes everything better than a bar of chocolate. That is fine in moderation, but I have been known to devour a bag of M&M’s. Which is not good if you are trying to manage your blood sugar. Emotional eating is natural, but you can manage it by planning and preparing your meals each day. Write out your menu for the week and prepare the foods you love; you are less likely to grab a bag of chips if you have already prepared your food for the day.
  3. Take your Medication:  I cannot tell you how many people I speak with telling me they are not taking their medication as prescribed. The side effects are too much to handle, or you are starting to feel better and think you do not need it.  Before you stop taking your medication, please speak with your doctor. Discuss the side effects, how long you are expected to take the drug, or if the dosage can be adjusted. Do not doctor yourself.
  4. Wash your hands:  Our moms were sticklers when it came to hand washing, and one thing the pandemic has taught us is this simple little tool can help protect us from receiving or spreading germs. Use soap and warm water and sing the Happy Birthday song twice for best results.
  5. Connect with a community:  Isolating yourself is the worst thing you can do when managing a chronic illness. You may feel that no one understands what you are going through, and you are right. However, finding like-minded individuals to swap stories, plan workout dates, and talk through the tough times is important. If there is no group in your area, then create one. The group does not have to focus on diabetes; you can schedule activities around things you love like bike riding, movies, or books. Having a regular group of folks to commune with is important for your emotional and physical self-care.
  6. Create an emergency kit:  I first did this when I was pregnant. Then, I was sure my baby and I would starve if we got stuck in traffic. Your emergency kit will be beneficial if you are stuck in traffic, feeling sick, or in between meals and want to get something healthy. Fill your kit with soup, my go-to when the hunger pains hit, tea, sugar-free candy, and bottles of water, and if you are diabetic, be sure to have your supplies on hand, including a meter and testing strips.

Self-care can no longer be something you put on the back burner; your health cannot wait for you to make it a priority. Work deadlines, community events, and family obligations will go unattended if you are laid up because you did not effectively manage your health. You have spent your whole life putting others first. Isn’t it time to remember that you are important, that you matter? My answer would be yes.

Do not forget you are stronger than you give yourself credit and more blessed than you know.

With Peace and Love,

Renee

Featured

The Prediabetes Weight Loss Lab

Listen to today’s podcast episode: The Prediabetes Weight Loss Lab

I am so excited today because I am opening the doors to The Prediabetes Weight Loss Lab, and I want to invite 20 of you to join me. I created this eight-week evidence-based program to help folks like you lose weight naturally, reduce your blood sugar, blood pressure, and cholesterol numbers, to help you change your habits, and create a lifestyle that supports your health and brings you joy.

Don’t Get Left Behind

You’ve been diagnosed with prediabetes your doctor tells you the best way to fight it is to eat healthy, lose weight,  and exercise more. But you don’t have a clue where to start. I know from personal experience how overwhelming it can be to find a wellness plan that does not cause you to become anxious, angry, and withdrawn than your diagnosis. 

I was a high-achieving woman who had raised five children and completed two masters’ programs.  I was finally working a job I loved.  Had just been accepted into my first choice doctoral program, and my husband and I had moved to a new city.  I should have been the happiest I’d ever been.  But, my doctor had also just diagnosed me with prediabetes and prehypertension.   

I knew that reversing my prediabetes was not going to be easy.   I did not realize that I would have to go through a dozen diets and nearly lose my mind. (no exaggeration) I had about 43 pounds to lose. I had managed to starve myself and lose 18 pounds before seeing my doctor. But I was still considered obese.

It was hard to change my eating habits; I lived on two or three large coffees a day filled with cream and sugar. Heaven helps the barista who did not get my order right. 

I tried to accept my new body, but I was not happy.   We all want to be healthy and feel fantastic, right!  I felt bloated, craved sugar and starchy foods, and no matter what I tried, I couldn’t lose the weight, especially around my middle. I had already lost many family members to heart disease and diabetes, including my grandmother, parents, and younger brother. So I could see the writing on the wall.  I had to lose the weight without starving myself and increase my exercise time.

To get my health and life back, I made small changes and obtained significant results that have kept the weight off. And I’m happier and healthier than I’ve ever been. The simplest lifestyle changes can literally change your life. This private coaching program will help you to do the same. there are only 20 spots available in, The Prediabetes Weight Loss Lab.

Now is the best time to get started. Because your health is too precious to be put at the end of your “to-do” list any longer. It is time to be proactive; taking control of your health now will help you to:

·         shed excess weight

·         have more energy

·         feel cleaner and lighter

·         sleep better

Don’t wait to react to the next health crisis. Or worse, hopping from one popular diet to another, gaining back even more weight, still feeling bloated, and lacking the physical and mental energy you need to get through the day. There are only 20 spots available.

Here’s what you get:

8 45-minute weekly private coaching  support

60-day walking plan mapped out for you

Get ready for the success checklist

Meal plans, shopping lists, and recipes

Text and email access to a highly qualified health coach who’s walked in your shoes.

60 days of access to the Coach Connect app to track your progress

 Are you ready to claim the life you deserve?  Who would you be if you were in the best shape of your life? If you’re prepared to make the leap into happiness, just click here to register for the Prediabetes Weight Loss Lab

Renee Reid, Yoga Teacher & Certified Diabetes Lifestyle Coach, has designed the Prediabetes Weight Loss Lab to be more than a wellness program, but a lifestyle transformation.

YOU WIN

After the program, the body will be rested, toxic burden lightened, sugar cravings diminished, and possible weight loss. In addition, participants are expected to gain a greater connection with the body, acquire the education needed to make healthy decisions in the future and ultimately change their life from one of less dis-ease to one of more vibrancy.

The goal is to create an altered lifestyle for yourself that sustains your well-being, continues healing and nourishes your body, and prolongs your vitality and happiness!

​Join Today!

Here is a sample of some of the kinds of nutrition I’ll be sharing with you in the program. This easy soup recipe will reduce your sugar cravings and help you stay away from the vending machine and it’s one of my favorites!

Super Green Soup

·         1/4 cup of cucumber chopped and diced

·         2 cups of spinach leaves (fresh is best, but frozen will work too)

·         1/4 cup of arugula

·         1 cup of sprouts (any sprouts will do)

·         1 avocado peeled, pitted, and diced with a pinch of salt

·         1/4 of fresh cilantro, basil, or parsley

·         1 tsp of fresh lemon juice

Directions: Add all the ingredients to a blender, blend for ten seconds, or until blended but not completely smooth. Ladle into a bowl or mug and serve. If you prefer hot soup, instead of putting it into the blender, just add a 1/4 cup of low sodium vegetable broth and heat on low for 15 minutes. That is it! Add a nice green salad, and your meal is complete.

With Peace and Love,

Renee

Featured

Is Your Weight Holding Your Life Hostage?

Listen to The Latest Episode of The Diabetic Toolbox

How many of you have said that I will plan my dream vacation when I lose this weight.  I am going to get some new sexy underwear.  I will get a new haircut or get rid of this soul-sucking relationship.  “When I lose weight, I will get my teeth whitened.”  I was working with a woman who told me she was waiting to get her teeth whitened until she lost the weight.

Today I want to talk to you about not waiting until you reach that magical number on the scale and begin to live your life.  I want to share with you three ways that you can start living your life right now!

Stay Present:  It’s April, three months have passed, and you have probably fallen short of the wellness goals you set at the beginning of the year.   You have to start loving where you are right now, stop warring with your body, and learn to love it just as it is.  Do not dwell on your past or on the future.  You cannot change the past, and your future depends on today’s steps.  So when the negative self-talk begins, counter it with this exercise. 

  • Close your eyes-be still-take, a deep breath in through your nose and out through your nose (three times)
  • Continue breathing, and on each exhale, repeat to yourself, I am enough just the way I am.  (Three times)
  • Repeat until you have quieted your spirit or calmed your nerves.

Do this regularly; this mindfulness tool will help you to reign in those negative thoughts and begin the work of repairing your mindset.  Until we treat ourselves with love and respect regardless of our dress size, no one else will. 

Go shopping now:  Get out of that worn sweatsuit, black yoga pants, and hot polyester outfits. Instead, dress the body you have; I thought buying clothes that fit me was a sign of weakness.  I told myself that I would never lose the weight and felt uneasy about dressing my new curves.  Then I caught my reflection in my full-length mirror as I left home one day.  Who is that?  I almost asked myself, dressed in an oversized gray t-shirt and a pair of black stretch pants.  This was my daily uniform. Although I felt sad and depressed, and it showed how I carried myself and my interaction with everyone I encountered, I went out that day and purchased some new clothes. 

Dressing my new curves gave me more confidence.  I felt polished, and it ended the overwhelm I felt each morning when I went into my closet, trying to find something to wear.

[A capsule wardrobe is] a practice of editing your wardrobe down to your favorite clothes (clothes that fit your lifestyle + body right now), remixing them regularly, and shopping less often and more intentionally.

My advice is to create a capsule wardrobe.  Shop for a few essential pieces that you can mix and match.  I purchased four knit slacks in black, burgundy, gray, and navy.  Four knit skirts in the same colors with a tummy-friendly wide elastic band.   I stayed away from buttons and zippers.  Opting for wide bands is best because they prevent the top of your clothing from rolling down under your belly.  Then I purchased 8 pretty tops, a couple of cardigans, two blazers, and a denim jacket.  With these pieces, I could dress up or play them casually.  Now, I had a wardrobe to take through the seasons and help me to feel comfortable and pretty.  I wore these pieces until I lost weight.  It was a wonderful experience, and my weight loss journey was much easier.

     Finally, start doing the things you love; do not be afraid to go out to dinner; just plan.  Buy those tickets to see your favorite band each week; you should be doing something fun.  Make fun Friday a reality, stop living vicariously through the IG photos of family and friends, and start posting your own.  We don’t know what tomorrow holds, so live your life each day as though it was your last.  Smile, and be happy!

Just because you need to lose weight to successfully manage your chronic illness.  You are beautiful at your present weight.  Losing weight may give you more confidence in the short run, but if you do not heal your mindset and stay present in your life, the weight is going to come back, and you will be back on that diet merry-go-round of self-defeating, negative self-talk which leads to self-loathing and comfort eating.  You deserve more than that.

With Love and Peace,

Renee

Download your Copy Today! If You are Ready to manage your weight without another medication or new diet that doesn’t work.
Featured

Ready to Stop Dieting? Do This Instead!

Click Here to Listen to the New Episode of The Diabetic Toolbox Podcast

I was on my fifth diet, trying to lose weight so I could get rid of my prediabetes.  I remember opening my box of food for the month and crying as I placed the prepacked items of food in the pantry.  Looking at the food, I said to myself, I cannot eat like this for the rest of my life.    While I was losing weight, I wasn’t learning how to maintain the weight loss and get healthy. 

Unfortunately, that is the truth about dieting.  The dieting industry is a billion-dollar industry, and each day one of us starts a new diet that will change our lives forever.    

Today, I want to share a powerful tool to help you manage your health and weight without adding another medication or starting a new diet.  It’s called mindful eating.

Most of us eat for convenience rather than for nutrition.  We eat for instant gratification rather than long-term health benefits.

Can you imagine learning how to eat your meals slower so that you get to experience the tastes and textures of your food rather than wolfing it down in a hurry, eating over the stove or sing,  or snacking on the go?  

I want to help you see the food you eat as medicine that nourishes your whole system and tastes delicious!

So what is mindful eating?

Mindful eating means taking the time to honor your body by choosing nutrient-dense whole foods that you prepare with care; yes, that means cooking more meals at home and eating your food slowly and attentively, using your five senses to enjoy it.

It means setting aside quiet time in your schedule to prepare and enjoy eating your meal without rushing or multitasking at the same time.

Mindful eating is a way of saying to yourself: “I respect my body enough to be completely aware of what I put into it and of the way I eat.”

Think of this type of eating as a meditation.  It means choosing to be present with your food and how you eat it.

Eating mindfully helps to:

  • Sense intuitively when you are full
  • Gain way more satisfaction from eating
  • Develop a healthier relationship with food
  • See food as medicine
  • Discover new tastes and textures
  • Improve digestion (less gas and bloating)
  • Regulate bowel movement
  • Discover food sensitivities
  • Create healthy habits that enliven you

You might be asking;  how will I know if it’s time to learn to eat mindfully?

It’s time for you to practice mindful eating if you answer “YES” to any of these questions:

  • You get bloated after eating
  • You scoff down your food like there is no tomorrow
  • You eat just to feel full, not to enjoy the tastes
  • You eat to numb out
  • You want to learn to enjoy healthy foods
  • You crave sugar or starchy foods
  • You have difficulty focusing or foggy brain
  • You feel lethargic after eating
  • You have allergies or hay fever
  • You feel addicted to eating foods that aren’t healthy for you, but you can’t stop
  • You tend to gain weight quickly, especially in your belly
  • You have extra pounds that won’t come off with diet and exercise

If you answered “YES” to any of the question above, it is probably time for you to re-think how you are ingesting your food.

To help my clients take control of their eating , eat more mindfully and learn to enjoy their food more, I teach them how to use the 20-minute meal.  Research shows that “your brain knows you have eaten enough when it receives specific signals to indicate satiety or fullness.  The more satiety signals that get triggered, the more full we feel. “

Starting with your next meal, follow these simple steps.

 Step #1:

 • Check the clock before you start to eat.

• Eat your meal at the pace you usually would

• Check the clock at the end of your meal

• Write down the date and how much time your entire meal took. You can do this in your journal or in a notebook.

Bonus Tip: No judgment here.

 The 20-min meal journal is NOT a food journal.  It’s NOT about being “bad” or “good.”  It’s about discovering if you’re taking enough time during your meals for your gut and brain to communicate to you what the right amount of food is for your body.  The first time I did this, my meal lasted 3 whole minutes.  I repeat, no judgment.

Step #2:

• At your next meal, increase your mealtime by 5 minutes more than your last time

• Document your mealtime, when you started to feel full, your mood, and your what you discovered about eating slower in your 20-min meal journal.

 Step #3:

 • Keep repeating Step #2 with each meal until meals last at least 20 minutes

 • Document each day in your 20-min meal journal

Step #4:

 • Note at what time during the 20-minute meal that you feel satisfied and when you begin to feel full in your 20-minute meal journal

Step #5:

• Make each meal for the next 7 days a 20-minute meal (or longer!)

The goal of the 20-minute meal is to help you enjoy your food, realize when you are full so that you stop overeating, and lose weight naturally, eating the foods you love.  Isn’t it time that you started to enjoy your food instead of stressing about and feeling guilty about what you ate?   I think the answer is yes.

Remember, my friends, you are stronger than you give yourself credit and more blessed than you know.

Let me know how you did, I would love to hear from you.  You can post in the comments, or DM on Instagram @iamreneereid.   I will talk to you soon, don’t forget to share this episode with someone you love.  There are 88 million people in the U.S. struggling with prediabetes. Let’s help them out.

Until next time,

Remember, my friends, you are stronger than you give yourself credit and more blessed than you know.

With Peace and Love,

Renee

Featured

Create Your Health Vision for Vision

Listen To a New Episode of The Diabetic Toolbox Podcast-Join the Community Don’t forget to follow us!

Spring is in the air; my question is, what is your health vision for spring?   If you struggle with a chronic illness, this can be a fun and exciting time to think about everything we hope to accomplish.

Not to get philosophical on you, but you cannot plot a course for your health or any area of your life without creating your vision.

In Habakkuk 2:2,” the prophet writes, “The LORD answered me: “Write the vision; make it plain on tablets, so he may run who reads it.” So your health vision is your unique way of seeing your medical goals become a reality.

Your vision for your health is the one thing you must articulate to your health team so that the plan of action is not only medically sounds but also answers the question, what do I want to accomplish? 

That is what we are going to talk about today!

When the summer arrives, what will you look back on and be able to say, “Great job- I’m really proud of me!”

Spring is a time of renewal to rethink the goals we would like to accomplish.  Maybe you set goals in January that you have not entirely completed.  Ask yourself, what health goal would I want to tackle this season?  

Write down your top 1-5 goals that you’d like to accomplish this season on a piece of paper.  Do not create a list that will overwhelm you or add more stress to your life.

Aim at creating simple, actionable goals, such as

  1. Drink 64 ozs of water each day
  2. Walk 30 minutes per day
  3. Take my medication as prescribed
  4. Go to bed at the same time each day
  5. Eat two fruits and vegetables each day

Next to each goal, write down what completing this goal will mean to your health.

Your challenge is to supercharge your goals and turn them into reality!  You can decide to conquer all five or attack your goals one at a time.  Consistency will be the key to your success.  This exercise might feel strange at first but do it anyway!  I promise it’ll be worth it!

Take a few minutes to think about how amazing you’ll feel as you accomplish everything on your list.  Then, really let yourself feel it all: proud, happy, grateful, amazed, and fulfilled!

Now, write yourself a letter, dated Tuesday, June 21st, the first day of summer, and in the letter, you will be congratulating yourself on your accomplishments.  

Tell yourself exactly why you’re proud of yourself for each one, and go into detail about how it has improved the quality of your life.   Post it everywhere you can, on your refrigerator, bathroom mirror, next to your computer.  This letter will be a visual reminder and encourage you when things get tough.

Feel free to update your vision as your health improves, and feel free to share your vision with your team; remember you are in charge, not your diagnosis.  You are your best advocate.

With Peace and Love,

Renee

Click Here to Download Your Copy Today!

As a bonus for being part of this community, you will be invited to a seven-day clean eating challenge to help you get started on your mindful eating journey.

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Stop Overthinking Your Wellness Goals

New Episode of the Diabetic Toolbox Podcast: Click here to listen! Share this episode with someone you love.

Are you overthinking your wellness goals?  I know that you aspire to make your wellness goals stick this time.  Instead of creating a wellness plan fit for an Olympian.  Your best way of making sure you stick to your wellness goals this year is to keep it simple.  Try these four strategies to simplify your wellness journey, and you will have success this year!

  1. Start small:  you may want to eventually participate in a triathlon instead of creating a six-day a week schedule that includes swimming, running, and cycling.  Instead, start with walking 20 minutes a day, five days a week, and build.  One of the biggest setbacks to completing a wellness goal is trying to accomplish something bigger than your brain and body are used to.  You might need time to strengthen your mindset and build up physical stamina.  Take it!  You are only competing with yourself.
  2. Eat right:  Eat whole, unprocessed foods.  In this drive-through culture, this may seem impossible, but that, my friend, is where meal prep comes in; plan your meals and shopping list at the beginning of each week and then prepare two or three meals for the week.  Not only will you lose weight, but take-out food is also loaded with sugar, salt, and fat.  All of which only adds to your belly bulge.  It will also save you money.  Savings on calories equal weight loss, and money that could pay for your spa day or other rewards are a win-win.
  3. Do not wait to enjoy your life:  many of us put our lives on hold, waiting to enjoy ourselves when we have accomplished some arbitrary goal, including losing weight.  Do not get me wrong, reaching a milestone in your wellness journey is worth the celebration.  But so is starting your journey and staying with it day after day.  So, do something fun now to reward yourself and add some spark into your life.  You deserve it.
  4. Stay positive: do not let your mood swing like the numbers on the scale.  You are not what you weigh.  Your positive attitude is one of the most potent tools you have to keep going when things get stuff at the beginning of your journey and every day.  Your positive attitude and the proper planning will strengthen your mindset and give you the fuel to keep going at office birthday parties, Easter brunch, and summer barbeques.

I know that staying on a wellness journey can be difficult; if I can assist, DM on Instagram @iamreneereid.  You are the best and most influential cheerleader in your life.  Taking small steps are still steps towards your wellness goals and will help you keep your promise to get healthy this year.

With Peace and Love,

Renee

Download your copy today! Bonus: with your download you will receive a free invite to April’s Seven-day clean eating challenge to help you get started on your wellness journey.

Featured

Seven Ways To Manage Your Blood Sugar Naturally

Learn how to manage your blood sugar and lose weight naturally without dieting.  The smallest and gentlest step you can make towards wellness is learning how to manage your blood sugar.

This workshop is for you if you are:

  • Type 2 Diabetic
  • Prediabetic
  • Have a family history of diabetes
  • If you know, you need to reduce the amount of sugar in your diet

 In this live workshop, you will learn

  • Why managing your blood sugar is important for everyone
  • How much sugar is in the drinks you love
  • How your body uses  glucose or sugar to provide energy
  • What symptoms you may experience when your blood sugar is too high or too low
  • How to manage your blood sugar naturally

These tips are quick and easy to implement, will help you manage your weight without dieting, and make a world of difference in your fight against diabetes.

Everyone who attends will receive a

  • Managing your Blood Sugar Interactive Workbook
  • Four-Day Energy Experiment is designed to help explore how different amounts and sources of protein affect your energy level.
  • Seven Ways to Banish Belly Bloat eBook

Stay till the end, and I will be giving away two free 28-Day private coaching packages.  Priced at $497

See you at the workshop!

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Are You Struggling with Your New Year’s Resolution?

 Four Ways to Get Back on Track

New Podcast Episode: Are You Struggling with Your New Year’s Resolution-Here’s Four Ways to Get You Back on Track

   I know you were excited about the arrival of the new year. This was going to be the year you kept the promise you made to yourself to get in shape. Not just a little bit, but you were going to have a body like Beyonce or Arnold Schwarzenegger. You might have had a hundred reasons to make the switch; you are struggling with a chronic illness, and you did not want it to get worse, or have a family history of diabetes or high blood pressure.  You want to protect yourself as much as possible. The truth is that making lasting changes to your lifestyle is a marathon, not a sprint.

     Many of us who intend to make healthier choices; find our plans can be quickly derailed. Before we know it, we are back where we started and doing everything we promised ourselves we would not do. If it helps, just know that you are not alone; according to Forbes, 80% of folks admitted to abandoning their New Year’s Resolutions by February. So, what can you do if your wellness goals have derailed? Well, I am glad you asked.

Creating a healthy lifestyle is easier when you have a strategy and detailed plan to follow. Using the right tools can simplify staying on track and bring you long-term success.

Here are my four healthy living tips to jumpstart or re-jumpstart your journey to a healthier lifestyle:

Proactively Manage Your Stress

I personally do not think we talk enough about stress when we are designing wellness goals.  Losing weight is stressful all by itself; add on the management of a chronic illness while you are trying to manage the responsibilities of your everyday life, and you could be on your way to a total meltdown.  Managing your stress can be a fantastic way to start living a healthier life right now. Stress left unchecked will increase your cortisol levels and your desire to eat foods that are high in fat and sugar.   A Harvard study found that “overeating isn’t the only stress-related behavior that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight.”  You will find that life is more enjoyable when you have a stress management strategy.

Try this technique the next time you feel stressed and out of control. This strategy begins with something you already do every day: stop and take a deep breath! Try to breathe in through your nose and out through your nose.

Using simple deep breathing exercises will give you a short break from the situation causing stress. During your breathing break, take a moment to relax and create new priorities in your mind. Then, choose one thing you can do to help defuse the problem when you are done with your deep breathing exercise.

Taking a small action right away will put you on the path to solving your challenge. In addition, just knowing that you are being proactive can reduce your stress at once. 

Once you have taken that first step, break down what you need to do into manageable chunks. Stress melts away as you pursue your action plan one step at a time.

Eat More Nutritious Foods and Exercise

We all should heed another healthy living tip: exercising and eating nutritious foods. You give your body what it needs to be happy and healthy when you exercise and feed it the right fuel. The CDC, the American Heart Association, and the American Diabetes Association recommend a minimum of 150 minutes of moderate cardio activity each week.

Try to increase the amount of natural, unprocessed foods you eat. For example, include plenty of fruits and vegetables in your diet and cut out the greasy, high-calorie fast foods. Most foods in cans or boxes are devoid of nutrition because they have been over-processed or contain too many additives.

Anything that involves moving can bring you some much-needed exercise. Uncomplicated ways to incorporate more exercise into your daily routines include taking the stairs instead of elevators, going for walks, or short stretching routines.

Exercising not only burns calories but also invigorates your brain and the rest of your body with increased oxygen and hormones that make you feel good!

You will be pleasantly surprised with how much better you feel when you eat the right foods and exercise. As a result, you will be healthier, have a sharper mind, enjoy more energy, sleep better, and live well.

Thoughts and Emotions

Healthy living also includes your thoughts and emotions. So, it is just as essential to keep your emotions healthy as it is to keep your physical body healthy.

Do you have a challenging time thinking positively? Are negative thoughts running through your mind even when you feel happy? These negative thoughts can steal your joy and hold you back from the life you desire.

    When you implement healthy living strategies, be systematic about transforming the negative into the positive. Do not dismiss your negative thoughts but ascertain where they are coming from. For example, are you uncertain about your future or upset about something that happened in your past? Make peace with your past, and focus on your present, not the future. Do not miss the beauty of your present life by splitting your attention between the past and the future. As you switch to live more intentionally, you will find that you can more easily achieve your goals and live a vibrant, fulfilling life.

Positive Affirmations

     Positive affirmations can help you develop and maintain a healthy lifestyle. They are the most effective tool for replacing negative thoughts with positive ones.

Affirmations are concise, positive statements you can use every time you start to feel challenged, stressed, or negative.

Positive affirmations can be as simple as, “I give myself permission to be healthy in body, mind, and spirit.” These statements will affirm to your subconscious that a healthy lifestyle is important to you and keep you on track toward your goals.

Today your assignment is to implement one of these tools and strategies into your action plan for a minimum of 30 days; then, if you feel comfortable, add another tool. This will prevent you from getting overwhelmed or stressed out and increase your chance of success.

One last thing, I want to encourage you to give yourself some grace. As I said before, this is a marathon, not a sprint; there will be times when you just do not want to work out or meal prep. There will be days will you choose a donut over an apple. Beating yourself up will only make you resist trying again. Instead of saying I will never lose weight, try saying today I will start over. Connect with your support system or workout buddy. Grace, forgiveness, and self-love will give you the fuel to keep going when times get rough. Remember, slow progress is still progress. You can do this; I believe in you. And as always,; if I can assist, please shoot me an email at thediabetictoolbox@gmail.com  Or DM on Instagram @iamreneereid.  

With Peace and Love,

Renee

Resources:

Sign-Up Today: 14-Day Clean Eating Challenge

The Diabetic Toolbox Podcast

Check out these Gluten-free, dairy-free protein shakes and energy bars

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Overnight Cherry Coconut Chia Pudding

(Serves 2)

Overnight chia puddings are a great choice if you’re busy in the morning and still want a hearty, refreshing breakfast.

This version is made with cherries, but you can easily be substituted with frozen berries. I love honey but if you don’t. Try a few chopped dates to sweeten it up!

3 tablespoons of chia seeds

1 cup coconut milk (you also can use almond or another nut milk if you’d like)

1 cup chopped cherries (frozen or fresh, your choice!)

1 tablespoon (to taste) of honey

Dash of vanilla

½ teaspoon cinnamon

Place all ingredients in a glass container and stir well. Cover the container and place it in the refrigerator overnight.

When it’s time to eat, place the serving in a bowl and garnish with an optional teaspoon of almond slivers.

What a great way to start your day, or use it as a healthy snack instead of chip 🙂

With Peace and Love,

Renee

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Managing Your Diabetes During the Winter Holidays

Well, Thanksgiving is over, but the holiday season is upon us, and many of us take this opportunity to forget about all the progress we have made during the year and indulge ourselves in our holiday favorites. Or, maybe this year you haven’t stuck to your wellness plan as well as you’d hope, and you think that you will write this year off and eat whatever you want so that you can start fresh next year. I want to encourage you not to that even though holiday parties and long-distance travel pose an extra challenge when you have prediabetes or type 2 diabetes, you can remain in control. With healthy lifestyle choices and advanced planning, you can simultaneously celebrate the winter holidays and manage your condition.

Eating

  1. Slim down favorite recipes. Experiment with putting less butter, sour cream, cheese, and sugar into your traditional dishes. Sprinkle on fresh herbs for flavor.

  2. Control portions. Enjoy a taste of the foods you love. Limit your portion sizes and chew your food slowly so you’ll be satisfied with less.

  3. Snack between meals. Munch on nuts, cut vegetables, and whole-grain cereals. It’s easier to resist temptation on a full stomach.

  4. Be selective about sweets. Think ahead to focus on which dessert is a must for you. For example, a sliver of cherry pie beats grazing around the whole dessert buffet. Or you can indulge in baked fruit and sugar-free candy.

  5. Limit alcohol. Some cocktails pack a lot of calories, and any alcohol can weaken your willpower. Most experts advise up to one drink a day for women and two for men. Sip water or tea instead.

Exercise

Take a walk. When your schedule gets hectic, you can still squeeze in a walk. Check out the decorations on your neighbor’s houses after dinner or visit a park early in the morning.

Design home workouts. If there’s little time to get to the gym, find activities you can do at home. Jump rope or borrow an exercise video from your local library.

Make family outings more active. Take everybody out for an afternoon of ice skating or cross-country skiing. If you prefer indoor events, visit a yoga studio.

Travel

  1. Pack extra medication. Fill your suitcase with twice as much medicine as you expect to need. There could be heavy traffic and long airport delays.

  2. Bring along pertinent information. Stick a written note in your pocket or handbag with your medical insurance and doctor’s contact information. Ensure your syringes and insulin are in their original pharmacy packaging with preprinted labels.

  3. Advise others of your condition. Let at least one person know you have diabetes or prediabetes. For example, mention it to a travel companion or the flight attendant.
  4. Keep your insulin cool. Insulin overheats easily. Please put it in an insulated bag with cooling gel packs.

  5. Move around. Sitting for a long time can increase your risk of blood clots. On car rides, take breaks every couple of hours to walk around. Walk the aisle on a plane or rotate your ankles occasionally.

  6. Eat right. Ask the airline for a diabetic meal or prepare your food. For example, use an insulated bag to bring yogurt, baby carrots, and whole-grain pitas.

  7. Check international regulations. Prescription laws vary by country. Let your doctor know your destination if you have any concerns.

Additional Tips

  1. Check your blood glucose more frequently. Any changes in your daily routine can affect your blood glucose level. So, monitor your blood sugar more often during the winter holidays.

  2. Gather your family health history. Like many conditions, family history plays a big part in diabetes. Use family gatherings to find out if your relatives have similar health issues and support each other in getting the care you need.

  3. Talk with your doctor.It’s always important to talk with your doctor and health care team about your individual needs. They can advise you about modifying your diet and other ways to manage your health issues.

Effectively managing your diabetes lets you enjoy all the festivities of the winter holiday season without compromising your health. Keeping yourself in top condition is a beautiful gift for yourself and your loved ones.

With Peace and Love,

Renee

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Three Reasons to Consider Managing Type 2 Diabetes with a Plant-Based Diet

     You might be cringing at the thought of not having that big hunk of animal protein on your plate. How could you live with fried chicken, pork chops smothered in gravy, or a big juicy steak?  I am not here to bully you into giving up foods you love, but today I would like to share with you five reasons you might consider lowering your meat consumption and instead consume more fresh fruits, vegetables, whole grains, and legumes. Whether you are prediabetic, Type 2 diabetic, or have a history of diabetes in your family, a plant-based diet could be the weapon you need to prevent or manage your diabetes successfully.

     We know there is evidence that eating less meat is better for the planet and the animals themselves and us human animals. The CDC’s 2020 report estimates that 13% of the US population has been diagnosed with diabetes. The American Diabetes Association estimates the cost of treating diabetes to be around 327 billion dollars annually. “In addition to lowering the risk of developing type 2 diabetes, there is also evidence that plant-based diets, particularly vegan diets, can be effective in treating and managing type 2 diabetes by improving glycemic control, body weight, and cardiovascular risk factors.”

This week while you are planning your meals consider these benefits of limiting your meat consumption

Besides helping you to manage or prevent diabetes, a plant-based diet can also help you to:

  1. Lower your risk of cardiovascular disease. Sadly, if you are diagnosed with diabetes, you are more likely to develop heart disease. In addition, high blood glucose can damage your blood vessels and the nerves that control your heart; this damage could lead to heart disease.
  2. Lower body weight. We are a nation that loves our processed foods and double-decker burgers but reducing the number of processed foods and meat in your diet increases your metabolism, which will help you to burn more calories and lower your body weight. This is great for your appearance and your health.
  3. You are more likely to lower your cholesterol and blood pressure. Meat is harder for your body to process and can raise your cholesterol and blood pressure. Both are bad for your blood vessels and can lead to heart attack and stroke.

Try to include the following in your meal prep this week:

A healthful plant-based diet contains vegetables. Including a variety of colorful vegetables provides a wide range of vitamins and minerals.

Examples include:

Root vegetables are a reliable source of carbohydrates and vitamins. They include:

Legumes

Legumes are an excellent source of fiber and plant-based protein. People can include a wide variety in their diet, including:

Seeds

Seeds are a great snack or an easy way to add extra nutrients into a salad or on top of a soup.

Sesame seeds contain calcium, and sunflower seeds are a good source of vitamin E. Other seeds include:

You don’t have to give up meat entirely but try an experiment. Cut your meat intake by half for the next two weeks and notice how you feel. Check your weight at the beginning and at the end. Then, decide for yourself if you want to go back to your normal portion of meat or if you want to cut back even further and run an additional experiment.

Remember that avoiding meat does not mean that chips, ice cream, and other processed carbohydrates are suddenly okay to eat. It does not help if you drop one unhealthy option for another. You already know which foods are healthy and unhealthy.

I hope you learn how to enjoy your meals and take the time to prepare healthy foods that make you smile and keep you healthy.  Need help! Shoot me an email. Cutting back on meats is just one of the ways you can enhance mealtime and help you manage or prevent diabetes.

You can do this!

With Peace and Love,

Renee

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Feeling Safe in An Unsafe World: Three Ways to Create Your Own Safety Bubble

     For the longest time, I abdicated my safety to others, my parents, employers, husbands, family members, and even in a way, to my children.  Being their mom gave me purpose and anchored me to the world.  I needed this because my own childhood had given me a rocky start in life.  My favorite memory of my father was the day he picked me up from school to walk me home.  I was eight.  I still remember how happy and safe I felt holding his hand walking down the Cleveland streets on that bright sunny day. Unfortunately, he left us shortly after that, and I only saw him sporadically until I was 24 years old. 

     His departure left me feeling abandoned, and I buried those feelings and how they made me feel for an awfully long time.   If you carry any unhealed feelings due to trauma, abandonment, heartbreak, grief, or disappointment.  It can be challenging to feel safe in the world.  The incident or incidents you suffered might have cracked or completely crumbled your foundation.  And left you feeling untethered and alone.  Sometimes, you might get the feeling that you are just going to float away.

     You might feel like I did for many years, that you have no real control over your life.  If you think like this, victim thinking can creep into your mind and set up shop and become the lens by which you see the world.  You may find comfort in living like a victim in the world. I know from personal experience that this is an unhealthy way to think and live.  This type of thinking is not meant to empower you but to keep you stuck.   It dramatically diminishes your ability to heal and make real changes in your life. 

If you are tired of depending on the kindness of others if you want to feel safe in a world that is anything but safe most of the time, especially for women and people of color.  You must put your healing first and begin the healing process. I want to share with you three ways to start and create your own safety bubble.

Three Ways to Create Safety

Heal

     Ultimately our safety comes from within; regardless of what happened to us, we cannot look to others to make us feel whole and safe.  It is not fair to them, and no matter how hard they try as a human they will fail us.  Creating your own safety net requires that you deal once and for all with what ails you.  Being open, honest, and compassionate with yourself and realizing that healing is an ongoing process that will probably take longer than you imagine, so be patient.  Get some help, do not try to do this alone.  A coach, a therapist, or a support group will be loving company on your healing journey.

Belief in Something Greater:

When my son wanted to make peace with his anger, he turned to Buddhism.  As a Christian, when I feel so out of sorts and need a steady hand, I hold on to Jesus.  Whoever your higher power is, take this time to become intimate partners during your healing process. “The mind is an incredibly powerful tool. It can be used for good but also go to waste when neglected or abused. In times of trouble, we tend to move away from positivity. We go from a state of abundance to a state of lack. But faith is the tool that helps replenish abundance in the heart and the spirit, not just in the mind.”   There will be a time when your human strength and determination are not enough to keep you going, and this is where your higher power steps in and take up the slack. 

Create Your Village

     You will find that in most of my writings, I harp on this powerful yet underestimated tool.  We are so hellbent on doing things on our own that we forget the power of being part of a tribe of like-minded individuals.  “Our priorities become distorted and unclear as we attempt to meet so many conflicting needs at once.” So, if you cannot find a village, create one; if you need help, reach out to me, I am just an email away. 

    Your healing journey will be whatever you make it, it is not for the faint of heart, and there will be times when quitting seems like the best and easiest option.  But, if you want to create a safe, beautiful, mindful life that you live with purpose, intention, and joy, it is worth every struggle you will encounter, and remember, you are not alone.

With Peace and Love,

Renee

Hi guys, my name is Renee.  I am a Certified Coach, yoga teacher,  host of the award-winning Welcome to Your Life! Podcast, and the founder of the Courageous Woman’s Book Club.      Thank you so much for checking out today’s post.

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Walk Away the Pounds This Spring

There are so many fancy gadgets available for us to work out and get into shape.  But there is one activity open to everyone, and it is extremely easy to get started, walking.  Walking offers many health benefits; in fact, getting those steps in each day could help you successfully manage your prediabetes or type 2 diabetes.  The American Diabetes Association recommends a 30-minute walk at least five times per week.

     “Taking into account factors such as the subjects’ health status, researchers discovered a 51 percent lower mortality risk for those who took 8,000 steps a day, compared with those who took 4,000. And the more the subjects walked, the greater the benefit. In fact, extending a stroll to 12,000 steps a day was linked to a 65 percent lower risk of death. Even better, a rigorous walk wasn’t required to see these benefits; low-intensity strolls appeared to be just as effective as higher-intensity power walks for the nearly 5,000 study participants.”

     Although you have probably been walking since you were a child, there may also be some new techniques you can pick up that will help you burn even more calories. Look at these tips for walking your way to a healthier you.

Speed up. Depending on your weight, you can burn about 65 to 100 calories for each mile you walk. If you move faster, you will burn more calories covering the same distance.

Vary the pace. Studies also show that interval training is an effective way to burn more calories. Alternate between periods of walking briskly and strolling at a more moderate pace.

Check your posture. To move efficiently and avoid injuries, ensure you are using the proper form. It is usually safer to take more steps rather than trying to lengthen your stride. Check that your heels hit the ground first and use your toes to push you forward. Engage your core muscles to take the pressure off your back.

Use your arms. Swinging your arms will also increase the intensity. If you want to add props, try walking poles or hand weights. But be sure that your hand weights are not too heavy.  Start light and add weight as you get stronger.
Walk backward. Seriously, not only will you use your muscles in a new way, but you will also burn calories and include some fun in your workout.  Try walking backward in a safe area like around your neighborhood middle school track for an extra challenge.   Climbing up hills is another beneficial option.

Hit the beach. Did you know that just changing the surface you walk on can power up your workout? Traveling across sand or snow requires more energy than walking on smooth pavement.

Listen to music. Playing your favorite tunes can make any workout seem like less effort. Put together a lively soundtrack that will motivate you to keep going.
Dress comfortably. You can buy shoes designed specifically for walking or just choose any pair with low heels and firm support. Your local athletic shoe store get you fitted and help you pick out the best shoes for your feet.  Dressing in protective layers will also help you deal with cold or wet weather.  

Find a buddy. You know I love an accountability partner.  Walking with others can be fun. Invite family and friends along or join a local hiking group. If you have a dog, you have a companion who would love to join you at the park. I know my English Bulldog Winston loves our walks together; he is such an awesome walking buddy.

 Before you start, talk with your doctor. I know every Health Coach says this, but you should check with your doctor.  Especially if you are getting back into the swing of working out.   Even though walking is a generally safe and low-impact activity, you may want to check with your doctor if you have been sedentary for a while. Your physician can help you set goals that are realistic for you.

    Walking is so simple but does so much for your health and fitness. In addition to burning more calories, you strengthen your muscles, manage your blood sugar levels, and condition your heart with each extra step you take. Make walking a regular part of your workout program and daily routines.

With Peace and Love,

Renee

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Why Is Your Eating Out of Control? Tips To Help You Learn to Control Your Food Urges

Overeating can have both emotional and physical causes, but both produce unwanted results. You gain weight and feel like you are out of control. “Over time, eating too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.   While you may be blaming yourself for lacking willpower or not trying hard enough, there could be something else at work. The real reasons why you eat more than you intend may surprise you, and many of them are relatively easy to fix.

     Many everyday lifestyle habits tend to undermine a healthy diet.  In today’s blog post, we will be discussing lifestyle habits that could cause you to overindulge when it comes to food.  Be sure to read the entire post and then choose one or two suggestions to help you learn to monitor your eating habits. 

Sleep well. A lack of sleep can make you want to eat more and crave high sugar and fat foods to provide energy for your body.  This will make it difficult for your body to digest food efficiently. Go to bed early consistently so you can get at least 7 hours of sleep each night.
Socialize wisely. We tend to eat more when we have company. One evening a few years ago, I was out with a girlfriend.  We were pigging out because we had had a hard day at work. Afterward, a huge meal, we realized that we had to be better accountability partners.  Because we made it too comfortable for each other to eat unhealthily. I want to encourage you to be especially vigilant when you are enjoying holiday dinners and office parties. Try to find a lunch mate who eats healthy, so you can support each other.
Exercise more. Of course, I couldn’t write a post on getting healthy without mentioning the need to exercise. Physical activity burns calories and helps to fight depression and anxiety, which can lead to overeating. Aim to work out at least 30 minutes a day 3 times a week.

Deal with your feelings. While it is natural to associate food with celebrations and comfort, it is essential to have other ways of managing your emotions. Call a friend or write in your journal.

Speak with your doctor. A slice of cake rarely does much harm, but sometimes there are deeper issues at work. If you binge frequently or feel guilty and ashamed about your eating, talk with your doctor. Effective treatments are available to help you get to the heart of reason or reasons why you turn to food for comfort.

Eating too fast.  Eating mindfully throughout the day can save you a lot of calories. Eating while we are busy doing something else makes it easy for us to eat more than we intend to without realizing it. The cure for mindless eating is sitting down while eating, paying attention to what you are eating, learning to enjoy your food, and making mealtimes a pleasurable event instead of watching TV. Also, beware of nibbling while you are preparing meals or lingering at the table after dinner.

Understanding why you overindulge is the first step in finding solutions that enable you to stick to a balanced diet and maintain a healthy weight. Use these tips to control your eating, so you can stay fit and enjoy your food more.  The more you are connected to your body, the more you can listen to your body; it is an excellent gauge of what you need, and do not be afraid to speak to a professional if you find that you cannot control your eating.

     “Overeating every once in a while is normal. So is eating for emotional reasons. “From the moment we’re born, we’re nurtured with food, rewarded with food, and so emotional connections to food are normal,” says Michelle May, MD, author of Eat What You Love, Love What You Eat.”  If you find that you are eating to make yourself feel better after a bad day or deal with negative emotions, you may need to speak with someone to understand the emotional triggers that cause you to turn to food for comfort.   This is especially important to know if you think about food often and feel guilty or upset after overeating.  Food is one part of our life that we cannot live without, so we must learn to enjoy it make the most nutritious choices we can for both our physical and emotional health.

With Peace and Love,

Renee

PS Self-Care Journal: Download the last journal you will ever need!  This free journal will help you to track your appointments, workouts, meal plans, and sleep.  All in one place.  You can even connect with your feelings by using the self-reflections prompts.   Keeping a journal will help you manifest your goal and optimize your success.  https://mailchi.mp/2635d6766f41/the-best-self-care-journal

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5 Ways to Boost Your Self-Care and Reclaim Your Health

Self-care has become a buzzword in the health industry.  Everyone from health coaches to yoga teachers are touting the benefits of putting yourself first.  But it is not as easy as it sounds.  As with anything in life if it were that simple more people would be doing it, right?  I understand!  Between work, home, and social responsibilities, you might often feel that all your time is spent taking care of other people. 

     Our busy lifestyles make it extremely easy for us to neglect self-care, but what I need you to understand is that the consequences of ignoring your self-care can be serious.  This is especially true if you are trying to manage a chronic illness.   Learning how to add self-care practices to your daily routine will significantly strengthen your physical health and emotional well-being.

If you want to be successful, happy, and healthy, you will make your self-care your number one priority.

Try these simple self-care strategies today:

Schedule your self-care.  Let’s face it, you are probably not going to stop in the middle of your busy “to do” list to take a walk or indulge in a hot bath. Self-care is an ongoing process. Just as you reserve time in your schedule for the dentist or to meet with your child’s teacher, set aside time to take care of yourself, too.  Doing this consistently will help you to adopt self-care habits that you can enjoy regularly.  Also, it will help you to avoid burnout, increase your productivity, and enjoy life.

Take up a hobby. Whether you love to experiment with new recipes in the kitchen or paint pictures of sunsets, your favorite hobbies can be part of self-care. Hobbies and activities that you already enjoy are easy to select and put into practice.  

Start keeping track of the compliments you receive.  You can enjoy this self-care practice even as you work or run errands! Start taking notes of the compliments you receive. You can keep them in a journal, diary, or online folder.   Your compliment folder can also include emails, notes, thank you cards, and other things that make you smile.  Practicing this tip will help you to fight off those nagging negative thoughts that sometimes plague our day.  Compliments are a great reminder that you matter, your existence is essential, and someone appreciates you.

Remove clutter. Whether you decide to declutter your closet or clean out the fridge, removing clutter will uplift you. Clutter can drain you physically and mentally. It can also make you unhappy as you try to move through your day.    It is time to eliminate the things that no longerserve you. For example, if you keep clothes in your closet that you hate replace them with clothes you love. Go through those shelves of books you are not going to read or read again.  Create a lovely space to work.  Clear off your desk and recycle old sales papers and file those bills. 

Focus on yourself.  Living selfishly every day is not recommended, but doing one selfish act that makes you happy can do wonders. You can enjoy one thing a day or a week without feeling guilty about it.  I promise!  If you struggle with self-care, it is often because you spend all your energy and time taking care of others, and there is nothing left in the well for yourself. By taking the time to do one selfish act, such as reading your favorite book, listening to music, watching your favorite movie, or ignoring a boring phone call, you will be restoring your own importance.

No one will honor your self-care as much as you will, so do not leave it to others.  If you are working through a chronic illness, doing what it takes to stay healthy can be draining emotionally.  Use your self-care routine to replenish your emotional fuel.  Do not let your self-care take a backseat to work, family, and other obligations.

 If you do not take care of your mind and body, you risk burning out and suffering from serious health issues or making your current health concerns worse.  Give yourself permission to start making time for your self-care practices today!

With Peace and Love,

Renee

Download 7 Ways to Beat Your Sugar Cravings and Balance Your Blood Sugar Guide

Self-Care Journal: Download the last journal you will ever need!  This free journal will help you to track your appointments, workouts, meal plans, and sleep.  All in one place.  You can even connect with your feelings by using the self-reflections prompts.   Keeping a journal will help you manifest your goal and optimize your success.  https://mailchi.mp/2635d6766f41/the-best-self-care-journal

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Give Meatless Mondays A Try

You probably know that a plant-based diet offers many benefits for your health, but it can be hard to give up hamburgers and bacon. In fact, an estimated 5 out of 6 vegetarians eventually go back to eating meat.   However, there’s also evidence that making the transition gradually increases the chances of sticking with a meatless diet. 

Picking one day a week to eat vegetarian is an excellent place to start, and that is the thinking behind the global movement for Meatless Mondays.  The campaign has a more extended history than you might think. During World War I, Meatless Mondays were advertised as a way to support the troops. In 2003, the idea was revived by public health experts to encourage positive changes in the way we eat.

Begin each week with a meat-free day, or design a schedule that works for your family.  Since plant-based lifestyles have made it into the mainstream, the number of cooking shows and cookbooks offers those who want to reduce their meat consumption with healthy and tasty meal choices.  Plant-based meat substitutes have come a long way since the ’40s, with many major restaurant chains offering meatless menu items to their guest.  As you plan your new menus, look at these ideas.

Benefits of a Plant-Based Diet:

Reduce your health risks. Eating more fruits and vegetables can reduce your risk of diabetes, heart attacks, and strokes. Lifestyle choices, like your diet, play a significant role in your wellbeing. Lose weight. Being a vegetarian will not make you thin if you are living on pizza and potato chips. I can attest to this fact, after giving up meat in January 2009 as part of our church’s Daniel Fast initiative, my ill planning left me over-weight and prediabetic.  I have since learned how to meal prep each week. Vegetarians tend to weigh less, have lower body fat, and live longer than meat-eaters.

Consume more fiber. Increased fiber is one reason why most vegetarians slim down. Fiber also reduces blood pressure and inflammation. Spend less on food. You may even wind up with more money in the bank. Lentils and tofu cost less than most meat products.

Practicing Meatless Mondays at Home:

Learn new recipes. Make vegetarian cooking fun by experimenting with new dishes. See how many ways you can prepare chili or serve something elegant like a savory vegetable tart. Search YouTube, and you will find a plethora of meatless cooking showing.  For tips and great recipes, check out this list of the top 20 vegan YouTube channels.  Enjoy your favorites meals without the meat.  Use spinach in your lasagna and chickpeas for fajitas.  Stock your kitchen. Simplify mealtime by shopping in advance for vegetarian staples. Look for beans, nuts, and nutritional yeast.  Do your research visit your local library or bookstore to find books about vegetarian and vegan lifestyles.

Practicing Meatless Mondays away from Home:

Visit ethnic restaurants. You will find many delicious vegetarian options at Indian and Middle Eastern restaurants. Keep a list handy for when it is your turn to choose where to go. Call ahead. If you think the menu may be limited, contact a restaurant ahead of time. Even a steak house may be able to put together an entrée you will love.

Order side dishes. Remember that you can create a balanced meal without ordering a main course. Dine on hummus, roasted vegetables, and bread. You can also eat beforehand. What if you know you will be stuck somewhere where the only meat-free items are the hamburger buns?  Fill up before you leave home so you can have fun with your friends without being distracted by hunger pangs. Leave feedback. Expand meatless choices for yourself and other diners. Let restaurants know about your experience and how much you would appreciate seeing more meatless options on the menu.

Meatless Mondays could be the start of a whole new way of eating for you and your family. Maybe you will decide to become vegetarian for life or just cut back on your consumption of processed meat.    Either way, moving towards a plant-based diet could enhance your health, slash your grocery bills, and reduce your carbon footprint.

Let me know how your meatless Monday experiment is working in the comments.

With Peace and Love

Coach Renee

PS Want to learn how to balance your blood sugar and lose weight naturally? Download my free checklist 7 Ways to Beat Your Sugar Cravings and Balance your Blood Sugar.

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What to Do When the Gym Is Crowded-And You Just Want to Go Home

You have made up your mind to work out three times a week after work.  Yeah! When you arrive, you find that the gym is crowded, and all the best machines are being occupied.  Covid-19 does not care that January and February are peak times for gyms as everyone is trying to keep their New Year’s resolutions.  You feel a little discouraged and decide to put off your workout.  Maybe tomorrow?  I want to encourage you to stay the course; at the beginning of your workout journey, the brain is looking for any excuse not to follow through on the promise you made to yourself to get healthy this year.  Try these tips to help you stay in the game and become the person who keeps their promises to themselves.

Move outdoors. Depending on the weather in your neck of the woods, you could move your exercise routine outside.  You are already dressed. So, how about a power walk around the parking lot or head over to the nearest park. Exercising outdoors gives your body a chance to soak in some natural vitamin D.  “It’s estimated that more than 40% of American adults have a vitamin D deficiency.”

Work out at home. This has been a lifesaver for me; I took one of the spare bedrooms and turned it into a proper home gym with a Treadmill and Echelon bike.  I also have a weightlifting bench with weights in various sizes.  If your area is still on lockdown due to Covid-19, this is the best way to ensure that you reduce the stress around your exercise routine and eliminate any excuses.

First thing in the morning.  I love that Planet Fitness, and most YMCA’s are open by 5 am during the week at 7 am on Saturday and Sunday mornings.  Get your workout done early, and then you can check it off your “to do list” and pat yourself on the back for getting it done.  Starting your day with a workout will bring you so much joy, I promise.

Be flexible.  I know that you probably have scheduled your workout into your weekly schedule but being flexible will save you a lot of stress and ensure that your exercise gets done.  Try changing your workout to your lunch hour.

Getting into a workout routine can be challenging, I will not sugarcoat it.  But you have an obligation to yourself and your family to be here as long as you can.  As we learned on this blog, Fit People Think Differently.  We know that working out will help prevent, delay, or successfully manage a chronic illness like diabetes, so just do it!  Your health cannot afford any more excuses. Which tip will you try this week? Let us know in the comments.

Do me a favor, share this post with a friend.  Until next week

With Peace and Love,

Coach Renee

PS Want to learn how to balance your blood sugar and lose weight naturally? Download my free checklist 7 Ways to Beat Your Sugar Cravings and Balance your Blood Sugar.

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Sugar Vs. Salt: Which One is Worse?

Want to learn how to balance your blood sugar and lose weight naturally? Download my free checklist 7 Ways to Beat Your Sugar Cravings and Balance your Blood Sugar.

You may have heard the debates about sugar and salt. Which one is worse for your body and more important to avoid? The key is moderation for both sugar and salt, but research shows that sugar may have a slightly worse effect on your body than salt. “A 2014 review in the journal Diabetology & Metabolic Syndrome also found that sugar can increase the negative effects of salt, too. Insulin orders your kidneys to retain sodium—and the more insulin the body produces, the more water and sodium the kidneys retain. The result? High blood pressure.”

Let’s dig in and learn a little bit more about sugar and salt:

Why you crave sugar and salt. Many people find it hard to stop eating sugary or salty food.  

Salty pretzels and chips or sugary soda and candy can be hard to avoid. They are both tempting and delicious, but they can wreak havoc with your diet.

You may be craving sugar and salt for several reasons. If you are dehydrated or you have not gotten enough rest, you may crave sweets and salty foods to provide you with a boost of energy. Your muscles may also be craving salt.  “Sodium, the primary component of salt, helps maintain healthy fluid levels in your body, ensures proper muscle function, and transmit nerve impulses throughout the body.”

Why sugar is dangerous. An excess amount of sugar increases the risk of obesity. It is also tied to diabetes, cardiovascular disease, and other health issues.

Kidney failure, strokes, and heart attacks are possible from eating excess sugar.

Why salt is dangerous. Too much salt is usually associated with the risk of high blood pressure. If your blood pressure is too high, the risk of heart attacks and strokes increases significantly.

An excess amount of salt may also cause fluid buildup in the body.

Sugar is more dangerous. Some experts believe that sugar is more dangerous because it can cause more issues and lead to more serious long-term health concerns.  “The American Diabetes Association’s goals for blood sugar control in people with diabetes are 70 to 130 mg/dL before meals, and less than 180 mg/dL after meals.”

Although some believe that sugar is worse for you than salt, it is crucial to remember that both can cause issues if you overeat. Whether you are diabetic or just looking to take control of your health, it is crucial to consume both salt and sugar in moderation and monitor your levels.

Take Control of What You Eat/Drink

Look for hidden sources of sugar and salt.  You probably do not add extra sugar to your food all the time. The same thing may be true for salt. However, you may be surprised at what might be hiding in your food and beverages.  People with diabetes have a higher chance of developing high blood pressure; this could increase their chances of developing cardiovascular disease.

Prepackaged meals and snacks tend to be filled with high levels of sugar and salt. Manufacturers add them to improve the longevity, taste, and flavor, but your health is affected. Before you buy processed food, take time to read the label to see how much sugar and sodium are inside. Frozen diet meals can have a tremendous amount of sodium. Look at this Lean Cuisine label.

Get in the habit of reading food labels

If you are in good health, the recommended dietary guidelines on sodium intake are 2300 mg per day, but if you have a chronic illness like high blood pressure, your daily intake is 1500 mg.  Eating this one meal is more than a third of your daily sodium allotment.  Per the Food and Drug Administration daily value chart, this would be considered in the high category.

Beverages are another common source of too much salt and sugar. Have you stopped to consider what is inside your favorite drink? Vegetable juices such as tomato juice tend to have a lot of sodium. While fruit juices can be loaded with sugar.

Restaurant and fast-food meals also have a tremendous amount of salt and sugar. The companies do this to make you love their food and come back for more. You may not realize how much is in the food because you cannot always get the ingredient list or see the full menu. Go ahead and ask them what is in your food! You will be more informed.

Limiting your sugar and salt intake is essential for your health.However, overeating sugar may hurt you even more than having too much salt. If you are worried about adverse health effects from the amount of sugar and salt you consume, consult your doctor to determine the safe amount for you.  To help your doctor see exactly what foods and beverages you are consuming, try keeping a food journal for 14 days before your visit.   This will give your physician a snapshot of what you are eating, and they can make recommendations to assist you with cutting back and finding better food options.

Do me a favor, share this post with a friend.  Until next week

With Peace and Love,

Coach Renee

PS Want to learn how to balance your blood sugar and lose weight naturally? Download my free checklist 7 Ways to Beat Your Sugar Cravings and Balance your Blood Sugar.

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Fit & Healthy People Think Differently

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Losing weight does not start with which diet or exercise plan you decide to follow; it begins in your mind.  Why do some people find it so easy to exercise and eat a healthy diet while so many others struggle? One of the reasons is a difference in mindset.

If you view yourself as someone who cannot follow a diet, you will find it incredibly challenging to eat well. Do you see yourself as a person who does not go to the gym? If so, you probably will not be able to find your way to the gym with any regularity.

Someone who eats well does not view food or themselves, and an unhealthy, overweight person views those things in the same way. Changing your mindset could be the difference between fighting disease or feeding disease.

With the appropriate mindset, you can do anything, including getting healthy. 

These habits will help turn you into someone who is naturally fit and healthy:

Make healthy choices and recognize them as such. The best way to think of yourself as someone that makes healthy choices is to make them regularly.

  • Whenever you make a healthy choice, notice it, and announce to yourself, “I’m the kind of person that chooses healthy food over unhealthy food.” Or “I’m one of those people that goes to the gym even if it’s raining.”
    • When you view health and fitness as part of your identity, the behaviors that support that belief occur naturally.

Consider how each decision impacts your health and fitness. Most people never consider the impact a decision has on their health. They choose food based on what they happen to feel like eating at that moment. They search for a parking spot as close to the store’s door as possible out of convenience.

  • When faced with options, ask yourself, “Which option best supports my health and fitness?”.  When you begin asking this question, you will start the process of changing your mindset.

Do your grocery shopping the way a healthy person would. Before you head to the grocery store, make a list of everything you want to buy. Review that list and ensure that you are making healthy choices. Remove any items that are not healthy and replace them with healthier options.

  • Stick to your list. The only reason to stray from your list is if you remember something that you need. Avoid the temptation to pick up anything that fails to support your health.

Make time for exercise. Avoid the mindset of, “I’ll exercise today if I have time.” Make time in your regular schedule for exercise. Plan out your week and decide when and where you are going to work out. You can certainly arrange for 30 minutes of exercise a few times each week.

Use affirmations. Write five affirmations that affirm your commitment to health and spend a few minutes each day reciting them. Here are a few examples:

  • I consider the impact every decision I make has on my health.
    • I make my health a priority.
    • I find it easy to stick to a healthy diet.
    • I love to exercise and keep my body fit and healthy.
    • My mind and body want to be healthy.

Possessing a mindset that supports your goals is a critical part of becoming a healthier person. We consistently live up to our expectations and beliefs about ourselves. If you believe you are one of those who eat poorly and cannot stick to an exercise routine, any effort to change this reality will be a tremendous struggle.

If you can develop a healthy and fit person’s mindset, you will become healthier and fitter. You could not stop yourself from making progress even if you tried. Change your mindset, and your life will change, too.

With Love and Peace,

Renee

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Diabetes and Gut Health: 10 Strategies for Restoring Your Gut Health

Did you know that people diagnosed with diabetes often experience issues in their gut?  This is because “Uncontrolled blood sugar damages your nerves, and that includes the nerves in your stomach and intestines. In fact, people who have diabetes often have GI problems.”  Your digestive system is a critical component of your overall health. Its health affects your immune system and more. Research has found that your gut controls so many functions that it is often referred to as a second brain!  This is a bonus tip you can try immediately, drink more water.  Water nourishes our cells and helps us to detoxify and promote weight loss and boost our moods.

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Digestive System Symptoms of Poor Health

Do you suffer from the following symptoms on a daily or weekly basis?
Constipation

Diarrhea

Bloating

Gas

Reflux


It is normal to experience an occasional issue after a big meal or poorly cooked food. However, if you experience these symptoms daily, then it is time to talk to a doctor.

If you have been feeling “off” lately, the good news is that you can take action to heal your gut and strengthen your health.

The following are ten strategies that could help you maintain a healthy gut; remember, these strategies should not take the place of sound medical advice.  So, check with your doctor if symptoms persist.

  1. Check your medications. Certain medications, such as antibiotics, can affect your digestive system. If you are experiencing a side effect from one of your medications related to your digestive system, discuss it with your doctor. You may be able to adjust the medicines that cause digestive issues.

  2. Check for food allergies. Not all food allergies are easy to detect. You may have a food allergy or sensitivity that is hurting your digestive system. Your body is unique, and you may not have all the typical symptoms. If you suspect a food allergy is present, discuss it with your doctor.

  3. Remove sugar and refined carbohydrates. Bacteria in your digestive system can feed on the sugar and refined carbohydrates and create issues.

    If you want to heal your gut, it is essential to change your diet. Cutting out sugar and refined carbohydrates is the first step to strengthening your health. You will reduce yeast growth in the gut and other unpleasant issues.

  4. Add fiber. Your digestive system needs fiber to function correctly. Using natural sources of fiber usually works the best. Nuts, vegetables, beans, and whole grains have the fiber you need.

  5. Try digestive enzymes. Your gut may be lacking the necessary enzymes to digest your food effectively. Your doctor can recommend supplements that help restore your enzymes.

  6. Try probiotics. Probiotics can help you heal your gut and may help you feel better. You can find probiotics in a variety of fermented foods such as kimchi and kombucha. You can also find them in yogurts and other items. Ask your doctor about probiotic supplements.

  7. Avoid fast food and processed food. These foods have high levels of salt and fat and can make your gut feel worse.

  8. Chew carefully. Not chewing your food properly can hurt your gut as well. Chewing gives saliva a chance to mix digestive enzymes with the food before you even swallow it. This helps your gut break down the food easier. Experts recommend chewing each bite of food at least 20 times.

  9. Warm-up your food. Eating cold food puts more stress on your digestive system.

  10. Sit down to eat. Relax and enjoy your food, rather than hurrying through your meal.

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If you are experiencing digestive issues, discuss them with your doctor. Your digestive system may be able to heal on its own. Following these tips will help you return your gut back to a healthier state and then maintain it. Diabetes affects every part of your life. These strategies will help you prevent, delay, or successfully manage your health and take control of your health is your number one priority if you want to live an entirely and happy life.

With Love and Peace,

Renee

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Chronic Pain and Diabetes: 10 Tips to Ease Chronic Pain Without Medication

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Chronic pain is not an easy condition to handle, especially if you are dealing with a chronic illness, but you can take control. Simple changes in your lifestyle, diet, and exercise routines can help ease your pain.

“A study done in California found nearly half of adults with type 2 diabetes experience chronic pain. Almost 25 percent of those adults also experience depression, fatigue, and insomnia. Chronic pain may include headaches, back pain, and neuropathy in the hands and feet. Others with diabetes may have painful conditions such as arthritis or fibromyalgia. A person in constant pain may not follow their diabetes self-management plan. It is important to find ways to relieve pain so you can better manage your diabetes. Chronic pain may add to high blood sugars. Discuss your pain with your doctor to find the cause and possible helpful treatments.”

Try these techniques to experience relief:

  1. Manage stress. Stress can increase chronic pain and make it more challenging to manage. Try various strategies to relax and reduce stress to see which ones work the best for you.    
  • Yoga and meditation are two stress-reduction strategies that can help.
  • Try breathing exercises. By merely focusing on your breathing, you can relax your muscles and reduce pain. Deep breathing exercises can also lower blood pressure, eliminate stress, and decrease the heart rate.
  • Find fun distractions. Instead of concentrating on the pain, try distractions that help you forget about it. 
  • Hobbies and activities, such as watching your favorite movie or reading a new book, can help.
  • Increase your water intake. Dehydration can make chronic pain worse.  
  • Avoid inflammatory food. Fast food and processed food can increase inflammation in your body, so your chronic pain also increases. Foods with a lot of sugar and salt also contribute to inflammation and increased pain.
  • Add more anti-inflammatory foods to your diet. Nuts, leafy greens, fatty fish, berries, and other items can help you fight inflammation and reduce pain. They have antioxidants that fight damage on the cellular level.
  • Focus on your posture. Posture can help reduce the stress on your back and cut down on chronic pain.
  • Consider the way you sit and stand. Experts recommend that you avoid slumping your shoulders and lowering your head. The spine should be straight, so circulation is better. 

Click here to download your gift 7 Ways to Beat Your Sugar Cravings.

  • Discuss your health concerns. Researchers have found that talking about your health with primary care physician can help you create a regimen to manage your pain. The American Psychological Association points out that talking about your pain can help you discover management techniques.
  • Try massage. Massages can reduce chronic pain by improving circulation and blood flow.
  1. Find support. Health experts recommend finding support groups that focus on chronic pain. These groups give you the chance to meet others who suffer from chronic pain.
  • They can offer advice and tips for managing pain. They can also provide doctor and clinic reviews or recommendations. By talking to others who have chronic pain, you can learn new techniques to deal with your pain.

Chronic pain is linked to anxiety and depression. The social aspect of support groups can also help in coping with these side effects.

Support groups are less formal settings, and online groups offer privacy and anonymity, so you can feel comfortable sharing your experience.

Even if you take medication for your pain, you can further reduce it with these techniques. Follow your doctor’s advice, reduce stress and inflammation, and find support, and you will feel the pain relief you have been seeking.

With Peace and Love,

Renee

Click here to download your gift 7 Ways to Beat Your Sugar Cravings.

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Five Ways to Maintain Your Energy While You Lose Weight

Trust me, your body will look and feel great as you dial in your healthy eating plan and lose those extra pounds.  But changing your eating patterns can zap your energy levels while your body adjusts to eating less.  “You will be tempted to adopt many new habits all at once, but remember that weight loss isn’t about short term changes. You will need to make gradual, long-term changes to create a healthy lifestyle. Cutting out all the foods you love or jumping into strenuous workouts right away will leave you feeling drained and set you up for failure.”  You may drink more caffeine to keep yourself from falling behind at work and avoiding the dragging feeling of lethargy.  

Hang in there. Shedding fat and excess pounds will ultimately put more zip in your step. Meanwhile, try these suggestions for beating fatigue while you cut back on calories.

Change the Way You Eat

  1. Make time for breakfast. Skipping breakfast is a mistake many of us make when we are trying to cut calories. Refuel in the morning with a nutritious breakfast like eggs or yogurt with cereal and fruit. You will be more productive and less likely to overeat later in the day.

  2. Schedule mini-meals. Divide your daily calories up into five or six small meals and snacks. You will keep your blood sugar stable and avoid becoming weak from hunger.

  3. Focus on fiber. Whenever you eat, choose foods high in complex carbohydrates. Most vegetables and whole grains are rich in fiber. They give you staying power because your body digests them slowly. Pair them with lean proteins and healthy fats for a balanced diet.

  4. Limit caffeine and alcohol. A cup or two of coffee in the morning wakes you up, but too much java late in the day can cause jitters and keep you up at night. Alcohol also disrupts sleep, so drink plain water close to bedtime. As a bonus, staying hydrated thins your blood and speeds up circulation, giving you extra energy.

  5. Count calories. Losing weight gradually beats super strict diets. Drastically cutting calories can slow your metabolism and cause nutritional deficiencies. Estimate your individual calorie needs with online calculators available at many reputable websites. I love MyFitnessPal you can search your food choices or just scan the bar code, so easy.

Make Other Lifestyle Changes

  1. Sleep well. Losing sleep is the most obvious culprit when you are feeling tired. Try to go to bed and rise at about the same time each day, especially when you are eating less.

  2. Take a walk. Moderate exercise curbs hunger and lifts your spirits. Sign up for a dance class or walking club. Incorporate more activity into your day by stretching and climbing stairs.

  3. Breathe deeply. Skillful breathing recharges your body and mind. Draw air in slowly and deeply through your nostrils, allowing your diaphragm to rise. Spend an equal amount of time gently exhaling.

  4. Manage stress. Losing weight may seem overwhelming if you are already juggling multiple projects. Dissolve tension with yoga or a warm bath instead of comfort foods.

  5. Listen to music. Music is another stress buster that helps you breeze through housecleaning and paperwork when you start to slump. Turn up the stereo at home and wear earbuds at the office.

  6. Clear away clutter. Is your bedroom overflowing with books you do not read and clothes you do not wear? Making your environment more spacious and organized will help you sleep better.

  7. Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary, peppermint, and jasmine are refreshing choices.

  8. Take a break. Adults need recess too. Accomplish more with less effort by enjoying frequent breaks. Most adults find it challenging to concentrate for more than about an hour, so the quality of your work may be enhanced while you feel more peaceful and resilient.

  9. Talk with your doctor. If you need additional assistance, ask your doctor about underlying conditions that can cause chronic fatigue that sabotages your diet. This is especially helpful if you are dealing with a chronic disease like Type 2 Diabetes. Effective treatments are available for common issues like low thyroid functioning or anemia.

You can feel strong and alert while you stick to your weight loss plans. Boost your energy with healthy eating choices and other simple habits. Soon, you will be lighter and livelier! Click here to download your free gift 7 Ways to Beat Your Sugar Cravings.

With Love and Peace,

Renee

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Start Your Day with A Great Morning Routine

Inspirational Quotes

You had such a great day planned. But, before noon, you are overwhelmed and exhausted.  You can change that by creating an intentional morning routine that sets you up for success.  This routine has four easy steps, and as always, you can plan it the day before.  Elevating your morning routine will reduce your stress and anxiety, which will help you prevent, delay, or successfully manage a chronic disease.

“Morning routines are powerful and set our pattern for the rest of the day,” Lee Chambers, an environmental psychologist and well-being consultant in Britain, told HuffPost. “A worry-filled morning will often flood into an anxious afternoon.” Conversely, starting the morning with intention creates a sense of calm and confidence that makes the rest of the day seem more manageable.

Start your day with some light stretching; as a yoga teacher, I love a nice gentle yoga sequence to begin my day.  If you do this consistently, you will warm up your muscles, increase your flexibility, and get your body ready for your cardio activity. Mix up your workouts to avoid a workout rut.

Here is a list of activities you can choose to include in your morning routine.  Pick three more:

  • Take ten minutes and do a thought dump
  • Make up your bed
  • Eat a healthy breakfast
  • Include ten minutes of gratitude
  • Plan your day
  • Create an affirmation recite it each day
  • Layout your clothes and dress your best even if you are staying home

Start with four, and do not be afraid to trade them out if they are not working; your morning routine should evolve with you and set you up for a fantastic day.

. With Peace and Love,

Renee

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Do not Skip Meals

I often see this in my health coaching practice, and I used to be guilty of it myself. It is common for people to think that they are ‘saving’ calories when they skip meals. What happens, though, is it backfires! By mid-afternoon or early evening, they are starving, and then they feel like they have no ‘will power.’ Our body needs fuel in the form of food to function; when deprived, it screams out for what it needs – food! Your willpower is no match, and then you end up feeling guilty. Skipping meals sets you up for failure and feeling guilty.

Eat three meals a day and healthy snacks when needed. You will notice you get through the day with more energy, and when you plan your meals out during the day, you can make healthier choices. It is much easier to make unhealthy choices when you need to eat something now, and you just grab the closest thing you can find. Meal prep to ensure that you do not skip meals, you are sure to notice a difference in how you feel. You will usually end up eating fewer calories during the day.

What can you do this week to be sure you do not skip meals?

With Peace and Love,

Renee

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4 Reasons You Need to Belong A Wellness Community

I have enjoyed exercising alone for most of my life; when I run, swim, or weight train, I like to be alone with my thoughts or a really good gospel soundtrack.  But I found myself making more and more excuses, and the tales I kept telling myself for not working out got as big as my waistline.  Then my daughter-in-law Chelsea suggested we walk together on Sunday.  It was perfect timing; Covid-19 had shut down my gym and Sunday church outings.  I looked forward to our walks; it was her encouragement and Sunday morning texts that helped me to complete my first half-marathon.    

Getting fit is not for the faint of heart, and although the results will literally change your life, it can be a long, lonely process.  So, how can you stay motivated to continue when your body aches, you’re craving chocolate covered donuts (maybe that’s just me), and you tell yourself I will start on Monday for the 42nd Monday in a row.

You need a wellness community, or better known as accountability partners.  Your wellness community can consist of one or many persons interested in making wellness part of their lifestyle.  Your wellness community will increase your chances of staying on the journey and reaching your goals.

They will:

1.Motivate you to keep going

2. Encourage you to try new fitness classes or exercise equipment

3.Share their knowledge and teach you things you may not know

4. Increase your social connection

A wellness community could be your lifeline when things get tough, and you want to quit.  Call a friend, join a gym, or hire a coach or trainer to help you.  I am always available-shoot me an email at info@reneereid.net

With Love and Peace,

Renee

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Four Goals You Can Achieve Before 2021

I know for many of us, 2020 is a wrap, and we cannot wait until the ball drops on New Year’s Eve so we can say goodbye to possibly the worse year in our lives.  But I want to encourage you to not wait until 2021 to begin or continue working on your wellness goals.  The sooner you start, the better it will be for you physically and mentally.  Start your New Year’s resolutions now.

I look at every day as a good time to jumpstart those New Year’s Resolutions.

So many people commit to huge New Year’s resolutions that are nearly impossible to achieve. Then, they end up not reaching their goals. One suggestion I have for you is to make your New Year’s resolution ACHIEVABLE this year.  Yes, in 2020. Start Now!

When you achieve your goals, you will be healthier and feel more in control of your situation.

#1. Hydrate with more water

I cannot say enough about the power of hydration. Did you notice when you drink more water, you feel better? Water helps your body to run better and will even allow you to lose weight. Water will help give you a beautiful, youthful glow. Make sure that you do not just chug it all at once. Grab a water bottle and keep it with you throughout the day. This will make it that much easier to achieve your goal, and it will be so beneficial for your entire body as it helps you stave off those sugar cravings and possibly opt for healthier food options.

#2. Beware of unhealthy foods

I know that we are approaching the holiday season, and this may be difficult.  But you can accomplish any goal with a plan, in your quest to avoid unhealthy foods that are filled with sugar and toxins and are not suitable for our body mechanics. Focus on foods that nourish your body. If you eat foods that will give you energy and help you feel better, you will be on track for a healthier New Year.  Plan to eat a sliver of pumpkin pie or cake; eat it slowly so that you can savor the experience. No time like the present to start eating whole foods that nourish and benefit your body.

#3. Move more

Please do not wait until the new year to dust off that treadmill you have been using to dry your wet towels. If you have been paying for the gym membership most of the year anyway, let’s start using it.    Most people think of a New Year’s resolution as heading to the gym every morning.  If those ideas do not sound appealing, remember this, you do not need to head to the gym to move more. In fact, if you sit all day, it is an excellent idea to go for a walk on your lunch break or stand up and move in between breaks. Make movement fun, grab a friend set a goal of 20 minutes of movement on your lunch break. You will feel so much better and avoid the energy slump at 2 pm that sends you to the vending machine.

#4. Let go of negative thinking

Everyone has thoughts that creep into their head. Sometimes we are so judgmental and critical of ourselves that this zaps our energy and our confidence to move forward.  Make it a goal of yours to stop the negative thinking. This will help you to be an overall happier person because wellness starts in our minds first. The way you think about yourself will impact your overall physical and mental health.

When you are thinking of your goals, I recommend that you start with a small achievable goal to boost your confidence and give you the fuel to keep going.  Because this wellness journey is for life.

With Peace and Love,

Renee

7 Ways to Balance Your Blood Sugar & Reclaim Your Health Checklist

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Make An Opportunity To Heal

Sometimes life gets in the way and we forget that we have to make opportunities for our health and wellness. Take back your power!

With Love and Peace,

Renee

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Managing Blood Sugar Is Not Just for People with Diabetes

Managing your blood sugar is an essential tool for a healthy lifestyle, even if you do not have diabetes.  According to the CDC, “It’s necessary to keep your blood sugar levels in your target range as much as possible to help prevent or delay long-term, serious health problems, such as heart disease, vision loss, and kidney disease. Staying in your target range can also help improve your energy and mood. ”     Everyone’s blood sugar changes when they eat; here are four things you can do to manage your blood sugar successfully.

1. Eat a balanced meal: balanced meals start with planning; take some time each week to do meal planning and meal prep.  This will help you when unplanned events disrupt your schedule.  Try to include lean protein, veggies, healthy grains, fruit with each meal.  

2. Avoid sugary beverages: Water is the best beverage to reach for when you are thirsty.  Water does not raise your blood sugar levels.  It also lubricates your joints, regulates body temperature, and helps to maintain your blood pressure.

3. Exercise: Most adults should try to get in about 150 minutes of moderate activity each week.   Aim for about 30 minutes of moderate aerobic activity a day on most days of the week.

4. Watch your alcoholic intake:  Your liver releases stored sugar when blood sugar levels begin to drop; it cannot do this if it also metabolizes alcohol. Remember to add calories from alcoholic beverages into your daily totals.  Don’t drink alcohol on an empty stomach, and be mindful of what you drink: light beers and dry wines have fewer carbs and calories,  sugar-free mixers — such as diet soda, diet tonic, club soda, or seltzer — won’t raise your blood sugar.

Remember managing our blood sugar is one of the easiest things we can do to delay, prevent, or successfully manage the disease. We can take control and put the ball in our court to make small daily changes that moves the needle towards wellness.  

With Peace and Love,

Renee

Don’t forget your free gift: 7 Ways to Balance Your Blood Sugar & Reclaim Your Health Checklist

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One Step Could Change Your Health Outcome

Learn how to take small steps to improve health outcomes for yourself and your family. I am hosting a workshop on November 8th, entitled “7 Ways To Manage Your Blood Sugar and Save Your Toes” in this informative and interactive workshop I am going to teach you the seven tools I used to reverse my prediabetes. Click this link to join us, you won’t be disappointed, this could be your one small step. Think about it, but don’t think too long.

With Love and Peace,

Renee

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Learn how to drink responsibly with the Ultimate Booze Guide

7 Ways to Balance Your Blood Sugar & Reclaim Your Health Checklist

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness  #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach

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Your Apathy Will Kill You!

Click here to listen to the latest episode of the Diabetic Toolbox Podcast:

I have seen people get more excited over a Browns vs. Steelers game then they do about their own health.  Maybe, it is because they think the Browns have a better chance of beating the Steelers than they do of taking control of their health and fighting disease.

The truth is, while I love my Brownies, their record is 77-59 against the Steelers.  On the other hand, you have a much better chance of preventing, delaying, or successfully managing type 2 diabetes by making simple lifestyle changes and becoming more mindful of your wellness goals.

We need to stop thinking that disease is inevitable because we are getting older or we have a family history.  With the proper tools and support, we can fight effectively and win the battle.

Otherwise, your apathy will kill you.  According to the American Diabetes Association, every 21 seconds, some is diagnosed with diabetes.  We can choose to accept that fact, or we can fight.  I choose to fight! What about you? 

If you choose to fight, join me for the Couch to 5K Walking and Clean Eating Challenge.  This 30-day group coaching program will help you lose weight, reclaim your energy, and reduce your sugar cravings.  Inside the group, I will be teaching simple strategies to help you prevent, delay, or successfully manage type 2 diabetes.  But you cannot get to the good stuff unless you join us.

Everyone who completes our virtual 5K race will receive a medal and bragging rights. Plus, in honor of domestic violence month, $5 of your investment will be donated to the Coalition Against Domestic Violence.

Sign-up today and get 77 dollars off; it is time to take a stand for yourself and your family; they need you.

Click the link below, and I will see you on the inside.

Fight for Your Health! Join the Couch to 5K Walking and Clean Eating Challenge you will lose weight, reclaim your energy, and reduce your sugar cravings.  Everyone who completes our virtual 5K race will get medal and bragging rights.  Plus, in honor of domestic violence month, $5 of your investment will be donated to the Coalition Against Domestic Violence. Sign up now and save $77- Your Health Is Worth It

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach #juvenilediabetes

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Diabetes and Your Gut! To Chew or Not to Chew

Listen to Diabetic Toolbox Podcast right here! Please subscribe and join the family 🙂

Did you know that diabetes can have a profound effect on your digestive system?  If your blood sugar levels are left unchecked, they could cause nerve damage, and that includes nerve damage in your stomach and intestines.   Suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome, and inflammatory bowel disease can hinder our daily functioning and make us miserable.

Your gastrointestinal tract (GI tract) acts as your body’s food processor. If it is blocked, overloaded, polluted with toxins such as food additives, pesticides, or preservatives, it will let you know by displaying one of the reactions listed above.

Your GI tract first breaks down your food by the mechanical process of chewing and then by a multitude of complex processes that extract nutrients to feed your system and expel toxins.

One of the best ways to ensure that we are making it easy for our bodies to digest food is to chew.  Chewing your food will help your food integrate with your digestive juices so that it can be easily digested and better absorbed for optimal nutrition.

Trust me, as a social services practitioner, I gobbled down my food in my car for years as I traveled from one client appointment to another.  Man, I was miserable.  Bloating was just the tip of the iceberg, and you know when you feel bloated, your energy levels hit rock bottom. At least they did for me.

Then I discovered chewing.  Turns out, my mother was right. Chewing is important.  Turns out, she was right.

As it turns out, chewing “helps aid digestion, thereby reducing the likelihood of trapped wind, stomach bloating and gastric discomfort.”  Chewing is one of the most important aids to our digestion, and it’s also one we often take for granted.  Sometimes swallowing our food whole.

Learning to chew properly up to 30 times per bite, according to some experts, will help you to extract the maximum nutrients from your food and get your digestive juices flowing; this helps to keep your weight down and your belly flat.

How? Because if you eat healthy food packed with nutrients that you chew properly with each bite, you will be able to better recognize when you are full and therefore eat less. 

My clients find that learning to chew helps to:

  • Sense intuitively when they are full
  • Gain more satisfaction from eating
  • Develop a healthier relationship with food

How to Chew for Optimal Digestion:

Starting with your next meal, try chewing each bite of your food 30 times.  Making sure to put down your spoon or fork between bites.  Let the chewing relax you and use it almost as a meditation.  This will help you enjoy the whole spectrum of tastes and aroma in your meal and allow your brain time to signal to you that you are full.

Chewing turns, eating into a more enjoyable experience.

Let me know in the comments how your chewing experiment went. You got this!

With Peace and Love,

Renee

Want to lose weight, reclaim your energy, and strengthen your heart, all while raising money for the Coalition Against Domestic Violence of course your do, join us for the Couch to 5K Walking and Clean Eating Challenge-Training Starts Nov 1st-$5 of your investment will be donated to end domestic violence. Thank-you

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Learn how to drink responsibly with the Ultimate Booze Guide

7 Ways to Balance Your Blood Sugar & Reclaim Your Health Checklist

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach #digestion

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Are You Feeding Or Fighting Disease?

@thediabetictoolbox

It can be a bit daunting trying to figure out what to eat and what not to eat. Don’t lose heart. I got you!!!!!

With Love and Peace,

Renee

Sign-Up for my new Live Workshop:  Don’t Let Diabetes Win! Seven Ways To Manage Your Blood Sugar and Save Your Toes!  October 25th at 2pm

Whenever you are ready, 1:1 Coaching is available work with me privately. I am looking for 10 folks who are looking to prevent, delay, or successfully manage Type 2 Diabetes. If this is you, please fill out the form below. All eligible applications will be contacted by phone or email.  Click here to apply!

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach

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Avoiding Life Is Not An Option

Dealing with a chronic illness like prediabetes can be hard, believe me I know. But, avoidance will only hurt not help your recovery.

With Peace and Love,

Renee

Download your free gifts:

Learn how to drink responsibly with the Ultimate Booze Guide

7 Ways to Balance Your Blood Sugar & Reclaim Your Health

Sign-Up for my new Live Workshop:  Don’t Let Diabetes Win! Seven Ways To Manage Your Blood Sugar and Save Your Toes!  October 25th at 2pm

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach

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One Thing to Consider When You’re Trying to Take Care of Yourself

When someone comes to me to get help with managing their chronic illness, they assume that losing weight will fix everything.  While losing weight can be an essential part of your wellness journey, it is not the only thing to focus on when creating a healthy lifestyle.

As a holistic coach, I like to create a program that addresses the complete individual so that the healing journey is also complete. If you are trying to develop a plan to manage a chronic illness, here is one thing I would like for you to consider.

 Do not neglect your mental health:  Your mental health and physical health are linked. Dealing with a chronic illness can trigger episodes of anxiety and depression.   Do not ignore these feelings; they will not go away; instead, they could worsen.

According to the Center for Disease Control, ” The relationship between mental health, chronic disease and injury is significant.”  Not paying attention to the mental stress of dealing with a chronic illness could hamper your ability to seek the best care which could prevent you from taking proper care of yourself. “Some studies show that having diabetes doubles your risk of developing depression. If diabetes-related health problems emerge, your risk for depression can increase even further. It remains unclear exactly why this is. Some researchers suggest that this could be due to diabetes’ metabolic effect on brain function as well as the toll day-to-day management can take.”

Three Things You Can Do:

When it comes to managing your mental health, you are not helpless.  There are steps you can take to ensure that you successfully manage your mind and your physical health.

  1. Speak with your physician:  This is always the best first step, as your physician will be able to monitor any side-effects brought on by your medication. 
  2. Family and friend support:  This is not the time to shut out your family and friends; many of us think that we would do better keeping folks out of our “business,” but  this is not the time to be stoic; you will need the love and support of your family and friends to maintain your sanity through this journey.
  3. Hire a coach: I am not just suggesting this because I am a coach; I know the benefits of working with a coach firsthand; my coach Leslie helped me navigate my own health challenges.  She provided a stress-free, judgment-free zone that allowed me to heal physically and mentally.

We all know that dealing with a chronic illness can be taxing on our finances and our physical health, do not put your mental health on the back burner.  Remember, you are a whole person, not just a person dealing with an illness. Let us know in the comments, which tip you are going to tackle first.

With Peace and Love,

Renee

Download your free gifts:

Learn how to drink responsibly with the Ultimate Booze Guide

7 Ways to Balance Your Blood Sugar & Reclaim Your Health

Sign-Up for my new Live Workshop:  Don’t Let Diabetes Win! Seven Ways To Manage Your Blood Sugar and Save Your Toes!  October 11th at 2pm

Whenever you are ready, 1:1 Coaching is available work with me privately. I am looking for 10 folks who are looking to prevent, delay, or successfully manage Type 2 Diabetes. If this is you, please fill out the form below. All eligible applications will be contacted by phone or email.  Click here to apply!

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach #mentalhealth

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Three Reasons Why You Should Ditch the Plastic Workout Suits

Listen to Episode 1 of the Diabetic Toolbox Podcast

Image result for plastic suits for weight loss

Today on my walk, I saw not one but four people walking and sweating in their plastic workout gear.  In all honesty, I have never been a fan of the plastic workout suit; not only are they uncomfortable, but I find their claims of helping us to lose weight and keep it off untrue.  “Unlike regular sweatsuits made from breathable fabric that wicks moisture away from the body, plastic sweat suits aim to increase sweating efforts to enhance workout results.”   Wearing one of these suits may work if you are trying to “make weight” for a bodybuilding competition or wrestling match.  But, it has no lasting benefits for those of us trying to lose fat, successfully manage chronic illnesses such as type 2 diabetes or heart disease and improve our overall health.

The water weight loss that you lose while wearing the suit will only be regained once you hydrate. The only real way to lose weight is to consistently burn more calories than you consume. Besides being uncomfortable, these suits can pose three significant health risks.

  1. Overheating:  when you wear a plastic workout or sauna suit, it prevents the sweat in your body from evaporating.  This can make it difficult for your body to cool itself, which could lead to overheating and heatstroke.
  2. Heart risks: “According to the American Heart Association, cardiovascular risk increases when the relative humidity rises above 70%, and the humidity in those suits hovers around 100%.”  This could be especially dangerous if you have concerns about your heart health.
  3. Dehydration:  The increase in fluids that you lose will cause you to become dehydrated, this could affect your blood volume, and you may be unable to supply your heart or brain with satisfactory amounts of oxygen which could cause a stroke or heart attack.

     I know that living with a chronic illness or the threat of one can cause us to take drastic measures to get healthy.  But the safest and most effective way to lose weight is to eat a healthy diet, get regular exercise and sleep, and stay hydrated.  These are tools you can add to your lifestyle without worrying about any unhealthy or dangerous side effects.

With Peace and Love,

Renee

Hi guys, my name is Renee.  Thank you so much for checking out today’s blog post.  I am a Certified Diabetes Lifestyle Coach. I lost 43 pounds and reversed my prediabetes and prehypertension by finding a workout I loved and eating the foods that made me happy.  I would love for you to experience this same kind of joy.  I am on a mission to reduce the number of amputations and the number of folks who die each year due to complications of Type 2 Diabetes.  

Join me on October 4th at 2 pm for the Don’t Let Diabetes Win! 7 Ways To Manage Your Blood Sugar and Save Your Toes Workshop You will learn how to manage blood sugar, increase immunity, improve your mood, and lower inflammation. Live Q&A, prizes, and information you can use immediately to improve your health.

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach

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Do One Thing Differently

We know that there is a health disparity in this country.  And that people of color are more likely NOT to have the health resources they need to thrive.  The Covid-19 pandemic has only made those disparities — and the structural discrimination they are rooted in — all the more apparent. Black Americans have been dying at about 2.4 times the rate of white Americans.

 Let me share with you guys some statistics: forgive me in advance, but as a social scientist and researcher, I love to share evidence-based information.

     I know that these statistics sound alarming and may cause some of you to lose hope. But, I want you to understand the facts so that you can be proactive when creating a health and wellness plan that works for you.   Research conducted by the CDC and the American Diabetes Association has shown that you can delay or prevent your chances of becoming Type 2 Diabetic by eating healthier, increasing physical activity, and losing weight.  If you have already been diagnosed with Type 2 Diabetes, you can use these same tools to manage your diabetes successfully and even go into remission from the disease.

      Of course, this is not new information, we all know what to do to lose weight, we know that we should eat healthier, move our bodies, reduce our stress, drink more water, and get more sleep.  For some of us, it can be a bit overwhelming to put all the pieces together into a cohesive wellness plan, and so we begin to feel stuck and overwhelmed.

I want to help you guys take the overwhelm out of taking control of your health.  My advice is to focus on one thing for the next 28 days. If you need longer to perfect your adherence to your one thing, then take it just keep trying.

     Your one thing can be to drink more water, walk 20 minutes every day, create a morning and evening routine that leaves you rested and ready to take on the day.  The important thing is to choose the right one thing for you that will move the needle just 5% towards wellness.    Once you feel comfortable with doing your one thing, then you can add another piece of the wellness puzzle.

Drop your goal in the comments so that we can cheer for you and hold you accountable.  Accountability is a crucial success factor in your wellness plan.  I have a trainer I meet twice a week at the gym, plus I plug my exercise and macros into an app so that she can see them each day.  She is my accountability partner, so find a friend and hold each other to the promise you are making today.  To make your health a priority.

It is time for you to take control of your health, your life depends upon it, and we want you around for a long time.

With love and peace,

Renee

If this is our first time meeting, I am a Certified Diabetes Lifestyle Coach, and I am on a mission to reduce the number of amputations, and the number of people who die each year due to complications from Type 2 Diabetes. I have two free gifts for you Learn how to drink responsibly with the Ultimate Booze Guide and 7 Ways to Balance Your Blood Sugar and Beat Sugar Cravings I believe you can take control of your health and fall in love with your body again. Peace!

#diabetes #diabeticlife #diabeteprevention #type2diabetes #diabetescommunity #prediabetes #diabetesawareness #diabetesblog #diabetesprevention #diabeticwoman #chronicillness #healthandwellness #inflammation #health #stroke #heartdisease #healthlifestyle #naturalweightloss #bloodsugar #midlifediabetes #healthcare #diabetescoach

Take a Luxurious Bath

When we think of what it means to be healthy, we often think of things like working out regularly, eating nutritious foods, limiting alcohol, or avoiding harmful substances.  All those things are great, but we often overlook a critical piece of the healthcare equation self-care. 

Self-care tip number six is to do something very simple, treat yourself to a warm bath. For many, showering is our number one way of cleansing our body, but it may be time to pull out those skincare products you have been hiding under the sink and put them to good use.  Light a candle, diffuse some essential oils, play relaxing music that makes you forget your cares, and my favorites Anita Baker or Ed Sheeran.   In a world consumed by quick showers, a bath will help you to relax your mind and ease achy muscles.  According to Dr. Zack of the Cleveland Clinic, they also help you unwind as you prepare for a peaceful night’s sleep.  Baths are great for detoxing; add some Epsom salt or baking soda to your bubbles.

Taking a bath is a great tool to help you unwind from a long stressful day; treat yourself today and enjoy!

With peace & love,

Renee

Resources:

  • Click here to listen to the latest podcast episode of The Diabetic Toolbox Podcast
  • Download your Lose Eight pounds in 30 days walking kit designed to help you naturally lose your first on next eight pounds.
  • Find the next inspirational gift to yourself or someone you love at thediabetictoolboxstore.com. Enjoy 20% off your entire purchase.
  • Your body needs protein for strength and fuel; check out the MBODY 360 Store:  for dairy-free and gluten-free protein powders and energy bars. They are delicious and healthy. Free shipping is available on orders $50 or more.
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