Eat Like a Diabetic

The benefits of a plant-based diet out-weight any of the other diets out there. The issue with starting one of the latest and greatest diets such as the ketogenic diet, the Atkins, diet, or the lemon detox diet is that they are not sustainable diets that we can maintain for long haul. Many of these diets will help you see quick results such as weight loss, blood sugar improvements, or even the lowering of your cholesterol. However what these diets lack is a well balanced variety of our essential nutrients that the body needs to thrive.

We need to find a balance between getting enough protein, fruits and veggies, carbohydrates, and fats. Having a well balanced diet gives us ample satiety that eliminates the need to snack throughout the day which also helps control caloric intake throughout the day. Everyone is different in the total number of calories that they need to take in but if we are looking to lose weight we need to have a calorie deficit from either intake or calorie burn. If we can reduce/burn up to 500 calories per day than what our maintenance needs are we should have the opportunity to lose up to 1 lb per week. This total caloric intake should range from 1,200-1,500 for women and 1,400-1,800 for men.

What is the most important meal of the day?

If you said Breakfast, you were right! One of the most common meals that we as Americans skip is breakfast. We skip this for a multitude of reasons. We wake up too late, we are too busy, or we tell ourselves "I'm not hungry." If we can start our day off with a breakfast has ample protein, fruits, and carbs it will help us make better decisions throughout the rest of the day and greatly improve our changes of improving our health.

The Science is in, Exercise may not help you lose much weight

“By Preventing cancers, improving blood pressure, cholesterol and sugar, bolstering sleep, attention, energy and mood and doing so much more, exercise has indisputably proven itself to be the world’s best drug – better than any pharmaceutical product any physician could every prescribe. Sadly though, exercise is not a weight loss drug, and so long as we continue to push exercise primarily (and sadly sometimes exclusively) in the name of preventing or treating adult or childhood obesity, we’ll also continue to short-change the public about the genuinely incredible health benefits of exercise, and simultaneously misinform them about the realities of long term weight management.” -Dr. Yoni Freedhoff-

Facts: To lose one pound of fat we need to burn 3,500 calories. You would need to run a total of 1.5 marathons to accomplish that task. Exercise if vitally important in overall health and function however it is so much easier to focus on what we eat than to go for a 7 hour run every day.