My Weight Loss Program

 

Losing It the Right Way: A Personal Journey to Healthier Living

How I’m Taking Control of My Weight to Manage Type 2 Diabetes and Build a Sustainable Lifestyle

---

By John Fisher (assisted by AI)

At 5 feet 8 inches (1.73 meters) and 180 pounds (81.6 kg), I recently realized my Body Mass Index (BMI) is 27.4, placing me in the overweight category. Having been diagnosed with Type 2 diabetes, I know that losing even a small amount of weight could significantly improve my health. My goal is to lose 10% of my body weight—18 pounds—in four months, averaging a little over 1 pound per week. But this isn’t just about numbers—it’s about creating a lifestyle I can live with.

---

What Actually Causes Weight Loss?

Weight loss boils down to calories in versus calories out. If you eat fewer calories than you burn, your body begins to use stored fat for energy. But it’s not just about eating less—it’s about eating smarter. That means eating nutrient-dense foods and moving more throughout the day. My plan is simple: eat the right types and amounts of food and stay active.

---

My Plan to Reach 162 Pounds

Target weight: 162 lbs (73.5 kg)

Target BMI: 24.7 (healthy range)

Weekly goal: ~1.1 to 1.2 pounds

Estimated daily calories: ~1,600–1,800 per day

Key elements of my plan:

• Plan and track meals with a food tracking app

• Weigh myself daily to stay aware of progress

• Exercise three times weekly, with a mix of weight training and outdoor work

• Stay accountable to my daughter, my diabetes coach, and a friend who exercises with me

---

Identifying My Weight Loss Obstacles

Through self-reflection, I’ve noticed some habits that make weight loss harder:

• Eating irregularly and binging after fasting

• Snacking on nuts too frequently (4+ times/day)

• Putting too much on my plate and going back for seconds

• Eating too fast

• Late dinners (after 8 pm)

• Too little vegetable intake compared to protein

• Eating while driving (habit, not hunger)

• Being less active in winter

---

Making Healthier Choices

1. Daily Nutrition Goals (out of ~1,700 calories):

• Protein: 25–30% (100–130g)

• Fat: 25–35% (45–70g)

• Carbs: 40–50% (160–225g), focusing on fiber-rich and low-glycemic carbs

• Vegetables: 3x the amount of protein by volume

2. Exercise Plan:

• Weight training 2x/week

• Gardening and walking in summer

• Quick workouts or stretching in winter

3. Support & Accountability:

• Daily check-ins with my daughter

• Weekly calls with my diabetes coach

• Regular encouragement from an exercise mentor

4. Tracking & Reflection:

• Daily weigh-ins: Pros—real-time feedback. Cons—daily fluctuations may frustrate.

• Food tracking: Increases awareness and supports planning

---

Conclusion (with Health Disclaimer)

This is more than a weight loss plan—it’s a step toward reclaiming my health and building a lifestyle I can live with. Getting to 162 pounds will support my diabetes management and reduce other health risks. It’s not always easy, but it’s worth it.

⚠️ Important Health Note:

This plan reflects my personal health journey. It is not intended as medical advice. Everyone’s needs are different—please consult your doctor, registered dietitian, or certified coach to design a plan that’s right for you.

---

Keywords: weight loss, diabetes, calorie deficit, healthy eating, exercise plan

Hashtags: #WeightLossJourney #Type2Diabetes #HealthyHabits #FitnessOver40 #MindfulEating

---

Beginner core workout: Exercises for seniors

By John Fisher

I've lost over 40 pounds by using UNICITY's Transformation Program, which includes following some simple to do exercises.  The program for beginners includes three sets of exercises: the core workout, lower body workout, and upper body workout. Here is a description of the beginner's core workout.

UNICITY's beginners core workout is designed to to be done with real intensity so the exercise coaches seen in the following YouTube videos suggest you don't rest between exercises.  If you are a senior like me you may have some other things besides just weight gain working against you. You may need to take it easy and build your strength over time. While your goal should be to get a good cardiovascular workout by keeping your heartrate in its target area, your body may tell you something different. Listen to your body and recognize when enough is enough. Overtime you may be able to build up your body strength so you can do the exercises the way the experts recommend.  (If you have health problems, you should get a physician's advice before beginning any workout program.)

If you can get your heart rate into your target area throughout the workout, you will be able to burn calories and also gain cardiovascular strength. The American Heart Association provides an explanation of heart rates on its website. Click here.  The average heart rate is between 60 and 80 beats a minute. Because I'm over 65 years old my target heart rate at 50 to 85% is 78 to 132 beats per minute. The higher I get the better my workout.

The beginners core exercises can be repeated three times to get a good workout. I've found repeating the set of exercises three times takes about 20 minutes. Or you can do them three separate times throughout the day. I do them in my street clothes and, if I do them three separate times, I don't shower after each time.  My preferred time of day is to exercise in the morning before breakfast.

The first exercise is called the PLANK.  You will see in the video that it can be done from the toes or from the knees.  I started by doing it from the knees and do 15 repetitions or about 30 seconds before starting the next exercise.  My goal is to eventually do the exercise from the toes. Click here to watch the video for instructions about how to do the PLANK exercise.

The PLANK is done for 30 seconds or 15 repetitions.

A modification of the PLANK is the SIDE PLANK. Again, you can do this from your feet or knees. It should be repeated 15 times on each side for a total of about 60 seconds. Watch the video for instructions about how to do the SIDE PLANK.

Repeat the SIDE PLANK 15 times on both sides. 

The REVERSE CRUNCH is performed 15 times. Click here to watch the video. I made the mistake of lifting my head off the floor when doing the Reverse Crunch, but your head lies flat on the floor with your hands at your side. I'm not quite as flexible as the woman in the video so I can't bring my legs as far back as she does.

The REVERSE CRUNCH is repeated 15 times.  

The FLOOR BRIDGE provides an opportunity to stretch and relax some of those muscles. Be sure relax and blow out your air when you go down the floor each time you do a repetiton. Tighten your muscles and hold your breath as you go up.  Click here to watch the video demonstration. Do 15 repetitions.

Repeat the FLOOR BRIDGE 15 times. 

MARCHING IN PLACE is done at the end of every beginner's circuit. I count to 60 as I raise my knees and arms high 60 times. If you need a little more workout to get your heart going, you can jog in place. Click here to watch the video. At the end of each set MARCH IN PLACE or jog for 30 seconds.

MARCH IN PLACE or jog for 30 seconds.

Rest for 30-60 seconds and repeat the exercises for a total of three times each.

New treadmill desk helps with weight loss

Americans spent more than $2.4 billion on diet programs and another $14 billion on weight loss supplements last year yet are more obese now than ever before, leaving the ‘BMI challenged’ despondent and defeated. Many believe that the super sizing of America’s diet is the culprit and point to a generation of slovenly, lazy over eaters that are placing this nation’s overall health at risk. A new study out of Stanford shows that American's diets have remained unchanged over the past decades and that the rise in obesity has been caused by changing activity levels.

The study, published in the American Journal of Medicine, documents a precipitous decline in physical activity over the past decades and an increase in BMI (Body Mass Index) levels set against a caloric intake that has remained virtually unchanged.

Wait. Americans are consuming the same amount of calories as twenty years ago but are still becoming more obese? Why?  The answer is as straightforward as it is alarming.

American women reporting no physical activity in their daily lives (according to the National Health and Nutrition Examination Survey –NHANES) leapt from 19.1% in 1994 to 51.7% in 2010. Men did not far much better increasing from a baseline of 11.4% to 43.5% in the same time period. The most dramatic increase in BMI was found among women aged 18-39.

Alarmingly the increase in abdominal obesity (a greater indicator of mortality risk than BMI) averaged an increase .37% and .27% annually over the study period for women and men respectfully.

The study authors Uri Ladabaum, Ajitha Mannalithara, Parvathi Myer and Gurkipai Singh stressed that none of these dramatic increases could be attributed to dietary changes in America and that the dramatic drop in physical activity levels was the single largest factor in the increase in obesity levels.

“We have experienced a fundamental shift since the 1980’s with the advent of computers and increased sedentary leisure activities (e.g. television, gaming). Simultaneously we have cut funding in our schools for sports and exercise classes, closed state and local parks, and changed the workplace into a totally sedentary environment. The increasingly poor health of Americans is not due to a lack of will power or resolve it’s fault lies squarely on a fundamental shift in our lifestyles towards sedentary environments and shifts in policy. These must be changed quickly to lessen the grip that obesity related diseases now holds over our nation’s health,” stated Steve Bordley, CEO of TrekDesk Treadmill Desk.

Designed to fit any existing treadmill TrekDesk treadmill desk is an affordable, full sized, height adjustable workstation that allows individuals the opportunity to gain the necessary amount of daily exercise to lose weight, maintain health, reduce stress, prevent disease, strengthen muscles, boost mood and productivity, without requiring additional time during the day or extra motivation.

TrekDesk's “Movement Revolution”: to learn more, http://www.facebook.com/trekdesk, or follow TrekDesk on twitterhttp://www.twitter.com/trekdesk. TrekDesk treadmill desk is currently available for sale online at www.trekdesk.com.  

A bummer day

Wednesday I went from eating two protein drinks and one meal to two meals and one protein drink.  I had lost 15 pounds and weighed 208. Yesterday was a busy day and screwed up as far as My eating is concerned. I've been sneezing and sniffling from allergies. When I got up, I took at night time antihestimene with my arthritis medicine. After a protein drink with fiber, I walked on the treadmill for 30 minutes. I attended an academic conference. Before I had lunch at 10:30, I took Unicity Balance. So far so good. I was following the rules. My meal was 4 hours after my breakfast shake. I ate a good meal of turkey deli slices, Swiss cheese, tomatoes, and lettuce and tomato bisque. The bisque was probably out of a carton, not homemade. Then I took a friend to the airport.  I had to pull over because my head was spinning and I was tired. When I met my wife at a genealogy conference, I was hardly coherent. Before going into the conference I had a handful of mixed nuts. A no no, but they were there so atethem. I nodded off in the first class and in the second I revived myself by drinking water with Matcha. By the third class I was my normal self. We met. Up with a friend who was traveling to our hometown and had dinner at a buffet.  15 minutes Before dinner I had Unicity Balance. I know that I can't handle buffets, but each week I have one meal that I can eat normally.  I was doing all right - mostly low glycemic foods except for the breaded shrimp.  I was comfortable, I thought, so I ate one of my favorite foods - pecan pie. My wife drove home while I nursed my upset stomach and napped. I had eaten just one thing too much and it contained sugar and processed white flour. My stomach hurt. At home we watched a Mary Higgins Clark mystery on Hallmark channel. I had messed up my day.  The nuts and some dark chocolate were on the counter and so I had some. When I went to bed, I weighed myself. I weighed 211 pounds. I was upset at myself and discouraged.  All my effort and I weighed more that I did three days ago.  In t he morning I weighed myself again and I was down to 208.5 pounds. 

What did I learn? First don't take night time medicine in the morning and don't combine it with other medicine. Don't go to a buffer, no matter how good your intentions. And then keep forbidden foods out of sight and out of mind.  It is hard when living in the same house with someone who is not committed to the same stringent diet as I am, but  you have to say no.  The best way is to keep them hidden. Finally, I starved myself. My dinner was 7 hours later than my lunch.  

Unicity 90-day challenge

Monday, Feb. 24-My friend, Andre, invited me to a day long introduction to Unicity products at their headquarters in Orem, Utah.  Andre has lost 37 pounds in 30 days using Unicity products.  In addition to learning about the 90-day challenge, I had an opportunity to taste Balance, a fiber based drink that keeps glucose levels in balance with insulin and encourages fat burning.  Andre has had a coach from Unicity who helps keep him on track to reaching his goals. 

Wednesday, Feb. 26-I ordered a basic kit from Unicity that also includes coaching.  Added cleanse. 

Monday, March 3-Jay, my Unicity coach, called to introduce himself. 

Wednesday, March 5-Received my Unicity products.  The predicts were sent from Nevada. I had expected them to get to me earlier but found out that UPS couldn't find my address in my zip code. The postal service wouldn't have had that problem.

Thursday, March 6-First full day taking Unicity.  I took Balance then mixed LiFiber and Complete for breakfast. I found out later from my coach that I didn't need to double up on fiber so should only take the LiFiber and Complete for breakfast.  I had Balance and then a half hour later ate a large salad for lunch. Then had Balance and a Complete protein drink for dinner. 

Friday, March 7-I flew to Missouri today. I drank my protein drink and fiber before getting on the plane at 8:05 am. Then I drank Balance and my second protein drink after arriving at the Kansas City airport while waiting for my wife to pick me up.  She picked me up at 5 pm and we got on the road to travel to Dallas to visit with our daughter and her family. We waited until we got on the toll highway in Kansas before having balance and then stopping to eat a sandwich, a salad, and raw vegetables. Arrived In Dallas about 2 am.  

Sunday, March 16-I got up at 9 am and my vitamins.  Then showered and drank protein drink and fiber before going to church meetings.  During church I drank Matcha focus to keep me awake and focused. After church friends invited us for Irish dinner of corned beef and cabbage with new potatoes and asparagus. Fifteen minutes before dinner I drank Balance.  Rather than having seconds I felt satisfied and while I ate a hardy meal it was not too much.  Without Balance I would have had two helpings and left feeling uncomfortable. I avoided eating bread and said no to ice cream. In the afternoon I explained my 90-day challenge and shared some Matcha with our friends.  About 7 p.m. I had Balance and then a half an hour later drank a protein drink and took my vitamins.  Went to bed after watching tv at 10 pm. My weight going to bed was 209.5 lbs. 

The Science behind Unicity's Balance

Five ways to regain your health and lose weight at the same time

1. Eat a high protein breakfast.
2. Eat three healthy meals which inclide lean protein, healthy fats and complex carbohydrates.
3. Space meals appropriately with 4 hours between breakfast and lunch and four hours between lunch and dinner. Allow 12 hours of rest before eating again. 
4. Increase physical activity so that you are exercising at 30 minutes a day, five days a week. 
5. Decrease junk food, particularly soft drinks and sports drinks that contain high amounts of sugar. 

Lessons From a Super Bowl Legend

HOW SUPER BOWL CHAMP STEVE ATWATER LOST WEIGHT AFTER RETIRING

By Lindsey Joe
On Super Bowl Sunday we'll partake in the annual tradition of watching the world's best football players run, jump, and smash. We'll marvel at their athleticism, and reflect on how these men push the boundaries of human capabilities. With Buffalo wings and beer in hand, we'll ask ourselves if we could do what they do. For most of us, the answer is no. And that's why we admire them. From the Pop Warner leagues to state-champion high school teams to the most elite college programs, these men were always the best of the best.

It obviously takes the toughest and most athletic men to excel in the NFL. Nicknames like "Monsters of the Midway," the "Crunch Bunch," and the "Legion of Boom" reveal just how tough you must be to play. And with all that smashing and hitting, it's no wonder tough players come and go from the League every season. In fact, there's a running joke that NFL stands for "Not For Long." So how do these men who've spent their lives as paragons of strength deal with their health after they walk off the field for good?

WHAT HAPPENS OFF THE FIELD?

I learned the answer working with one of my clients, Steve Atwater. Steve played most of his career with the Denver Broncos (who are again headed to the Super Bowl). Nicknamed the "Smiling Assassin," he was a feared free safety known for his brutal hits on opponents (here are some of his highlights). Unlike many NFL-ers, however, Steve had a long, fruitful career in the League. He even won the Super Bowl twice. Throughout his 11 seasons, he lived day to day with regimented diets and workouts. This lifestyle ensured he remained at peak physical condition. But when he left the League after the 2000 season, the daily workouts came to an end. Pretty soon he was packing on unwanted pounds, an all-too-common scenario among many former professional athletes.

Steve explains, "When we're playing football, we're working out two or three, four days a week. Then once we finish playing, normally, most people work out some but not nearly as much as they did when they played. And I was in that same boat. I worked out three days a week. But then gradually, you cut back to two days a week, then one day a week, and then sometimes I wouldn't work out any. The more sedentary that I became, it seemed like the more weight that I added on."

The sedentary life isn't surprising. As we all know, football is laden with injuries. No one makes it out unscathed, and Steve didn't go without his fair share of taking hits. In fact, he had to have surgeries on his knee, back, and shoulders. As a result of these medical procedures, Steve, at times, had difficulty getting back into a routine of working out. He even became a persistent procrastinator. He knew the importance of exercising and eating well, but he easily distracted himself from taking action. As it turned out, however, despite his surgeries, his reluctance to get back into a routine of healthy living was a product of his mindset.

Steve is open about this, saying, "Up until I discovered Retrofit, my biggest hurdle was in my mind. I tried to lose weight several times before, and I failed each time. After a while, I began to believe that I didn't have the will power to lose weight, or that I wasn't disciplined enough to lose weight. It started to affect my self-esteem and confidence. I sometimes felt completely out of control when it came to eating. I sometimes didn't recognize the person in the mirror. I had everything available for me to lose weight, except a good plan."

For a Registered Dietitian like me, it's thrilling to work with someone who wants (and is ready) to improve. This is why Steve is so great to work with. Along with me, Steve's Retrofit team of experts includes an Exercise Physiologist and a Behavior Coach. When Steve started Retrofit, we were able to assess his areas of improvement and create a plan that works for his current lifestyle. Retrofit was able to show Steve he didn't need to be as intense as he once was. He simply needed to introduce small changes to his daily routine. And he was more than willing to listen and do what he knew he needed to.

STEVE'S NEW NUTRITION PLAN

Like many of us, Steve enjoys food. But Steve is a little different. There was a time when he could eat whatever he wanted, and within a few hours on any given Sunday, he'd burn off every calorie. However, with his playing days behind him, his attitude toward food had to change, especially if he was to lose weight successfully.

Steve stands at 6'4", and at the height of his career, he weighed around 220 pounds. After he retired, his weight shot to nearly 280 pounds. His eating habits became erratic. He says, "I knew I had a problem, especially when it came to large, multiple servings. I couldn't resist. I knew I needed more discipline." But he also found himself skipping lunch up to five times a week, leading him to indulge on potato chips, popcorn, and sugary fruit snacks. Whether it was intentional or a product of his busy schedule, skipping meals was an unwanted habit working against Steve and his health.

So with regard to his food choices, I recommended the following:

Log food daily
Steve was diligent about this right from the start. Food logging was critical to helping him bring more awareness to his eating habits. With this data, we were able to identify certain patterns that were working against his weight loss efforts. For example, he was skipping 83% of his meals, particularly lunch.

Enjoy regular meals throughout the day
By making it a priority to fuel up mid-day, Steve was able to avoid constant snacking later on, which was initially working against his weight loss efforts.

Serve more balanced meals according to "50/25/25"
I encouraged Steve to start eating a more balanced plate - 50% produce, 25% lean protein, and 25% whole grains. Once Steve found the right routine for his meals and snacks, we were able to have more discussions around his food choices and portions. I helped Steve make healthier tweaks to foods he already enjoyed. For example, I suggested he go for the "Make It Lite" option at California Tortilla, a favorite restaurant of his. This small decision nearly halved the calories from his original choice. With little decisions like this, not only was he eating more balanced to feel full and satisfied, he was allowing himself to enjoy in moderation the things he already loved.

STEVE'S NEW OUTLOOK

The biggest challenge we came across while working with Steve was his mindset. He's a very driven man with many impressive achievements. After all, how many of us can show off two Super Bowl rings, let alone one? Clearly, he's a man who demands nothing less than perfection. But the truth is, if you're not competing at NFL levels, it's okay to take it slow. Progress takes time. In the beginning we would give Steve a lot of feedback around making progress even though he sought perfection. The main thing we had to get him to do was:

Lose the all-or-nothing mentality
With continued encouragement from his whole team of experts, Steve began to find that even the smallest of adjustments were, in fact, working in his favor. As he embraced this idea of gradual improvement, he began to see results on the scale. This really gave him reassurance and confidence in the healthy choices he started making for himself.

STEVE TODAY

To date, Steve has lost 21 pounds in 32 weeks. This change clearly didn't happen overnight, but neither did anything else he achieved in his life. The little changes Steve adopted in his daily routine are now instinctive. And he and I are confident that he has the know-how to keep the unwanted weight off for the rest of his life.

But don't just take my word for it. Steve sums up his Retrofit experience best: "It didn't seem like I had done anything major. It just seemed like I was just doing the same thing but making small adjustments along the way. My wife, she would tell me, 'You eat so much differently now. You eat so much healthier.' It didn't really feel like dieting because I just made small adjustments."

Lindsey Joe Registered Dietitian, Wellness Expert, & Ambassador Program Coordinator

Lindsey holds a Bachelor's degree in Human Ecology, and she’s received a Certificate of Training in Adult Weight Management from the Academy of Nutrition and Dietetics. She has previous experience in both medical and surgical weight loss programs. She wholeheartedly encourages the Retrofit way of healthy living. Lindsey has a passion for all things food and fitness. You can probably find her sipping a cup of joe and sharing her latest food and fitness finds on the interwebs.

Discover how Steve Atwater is losing weight.

6 secrets to weight loss

Created for Courthouse Clinics by Elena Manighetti

Weight loss tip for trevelers: The "DELAYED-FLIGHT AIRPORT WORKOUT"

By Kimberly Williams

It is a damp and dreary Monday evening at O'Hare International. Thunderstorms have made departure delays more common than the myriad fast-food stalls I now pass on my way to my scheduled 9:27 p.m. flight to Philadelphia. What better way to end a day of back-to-back meetings than by wasting an hour here, in the epicenter of poor health decisions - the Cinnabons and Subways, the escalators and moving walkways - the dreaded airport. A giant cinnamon roll probably would make my day a little brighter, so reasons that devil on my shoulder who never seems to tire. And those moving walkways - those are sort of fun. Besides, I deserve to treat myself. This day has been rough, and I've earned some enjoyment!

To make matters worse, I realize that I haven't exercised today. With such a hectic schedule, there was simply no time for it. But suddenly, I realize that I have simply been making excuses. Here, in this sprawling labyrinth of terminals and gates, I am met by what could arguably be deemed a walker's paradise. Consider the following:

• We burn 60-110 calories for every mile walked at a modest 2 mph.
• The average stride length of a full-grown human is 2.5 ft.
• At O'Hare, a simple walk from B1 to B22 and back is roughly 1,800 steps.
• So, from B1 to B22 and back, we're traveling approximately 4,500 ft., or about 85 percent of one mile. This equates to around 50-90 calories burned.

These figures might seem insignificant, but they certainly add up over the course of an entire hour's walk. During my hour-long delay, I've managed to log 6,000 steps in wonderful O'Hare and have easily exceeded my daily goal of 10,000 logged on my Fitbit activity tracker. And, the craving for that once-tantalizing cinnamon roll has subsided, most assuredly because the casual strolling has put my mind and its endless wants at ease. One healthy decision often leads to another - a phenomenon known to all weight-loss advisors and behavioral psychologists, though not nearly as obvious to the busy professional who might not have the luxury of reflecting on his/her every decision and its possible implications.

But patrolling the airport is mindless and boring. And pointless! This was your old self's reasoning, though you can now be sure a mere hour of walking is far from pointless, especially when attempting to best alter your behavior and mindset for the purpose of sustainably losing weight. "Mindless and boring" shouldn't stop you either, as you can always add some excitement to the mix by leveraging one of the following:

If you're the left-brained, analytical type, then count your steps, track your time and record your numbers. That way, you can calculate how far you've traveled, at what pace and/or any other metric that interests you.
If people tend to fascinate you, then look around! There's no better place to people-watch than at a massive airport, especially when you aren't confined to a single gate or terminal.

If you have a smartphone and headphones at your disposal, you can content yourself with some music or a podcast.

Turn those empty hours into a "Delayed-flight Airport Workout." You'll feel better afterwards, having used your time productively as opposed to simply giving in to those never-ending terminal temptations. These are just a few ideas to help you to make the most of your airport downtime. You'll also be more inclined to repeat the same exercise the next time you find yourself in a similar situation. And that's what sustainable weight loss is all about: changing behavior for the better. Why not spark that change at the airport? Is there really anything better to do? I'll let you determine that for yourself - I've got a flight to catch!

About Kimberly Williams
Prior to becoming chief operating officer at Retrofit, Kimberly served as President of both Restaurant Technology Services and Restaurant Application Development International. Kimberly also served as President of a quarter billion dollar subsidiary of Banta Corporation. In her early career, Williams worked for Boston Consulting Group and Arthur Andersen. She holds a BBA degree from University of Michigan and an MBA degree from University of Chicago. For more information go to http://www.retrofitme.com/

ULTIMATE GUIDE TO PREVENTING AND BATTLING TYPE II DIABETES IN TODAY'S FAST FOOD CULTURE

How to Prevent Diabetes – I Beat It and You Can, Too!  by Dr. Dorris Woods.

Current statistics on diabetes are very problematic as they continue to spiral out of control.  As many as 5,225 new cases of diabetes are diagnosed each day according to the American Diabetes Association.  This is hardly surprising.  The Centers for Disease Control and Prevention (CDC) estimates that as many as 79 million adults in the United States are pre-diabetic, a condition that increases the risk of developing type II diabetes.  In addition, the CDC estimates that another 26 million adults in America already have diabetes.  While Native Americans, Asian-American, African-Americans and Mexican-American are at higher risk for developing the condition due to genetics, adults over 45 years of age are also at risk.

In an effort to stop the spread of this preventable disease, highly-respected clinical nurse, college professor, and author, Dorris Woods, Ph.D., wrote the book, How to Prevent Diabetes – I Beat It and You Can, Too!  In an effort to help educate Americans on the devastating effects of diabetes and how they can live a healthy lifestyle, Dr. Woods shares her own intensely personal experience of being diagnosed as pre-diabetic, and how she was able to prevent the disease through portion control, weight loss, diet, and exercise. Throughout the book, Dr. Woods also provides a simple but effective plan of action that readers can follow to reduce their own chances of becoming a diabetic, or bring their diabetes under control
.
In this inspiring, insightful, and informative book, Dr. Woods also reveals:

• How a diagnosis of diabetes is mad
• Why it is important for Americans to get a blood glucose test
• How emotions can sabotage weight loss efforts
• Warning signs of type II diabetes
• Advice on portion control for weight loss and diabetes management
• Why Americans need to read food labels to compare sodium, fat, and sugar content
• Dr. Woods' "Obesity-Buster Fitness Kit," and easy ways to incorporate exercise into your daily schedule
• Tips to living a healthy and fulfilling lifestyle for anyone

"Pandemic levels of obesity have triggered epidemic levels of diabetes.  Many serious conditions such as heart attacks, strokes, kidney failure, and amputations are related to diabetes," says Dr. Woods.  "Millions of people are not aware they have diabetes, or are pre-diabetic."

About Dr. Dorris Woods

A highly successful medical professional, college professor, and author, Dorris Woods, Ph.D., is a registered nurse and a diabetes educator currently. She is on a mission and intensely involved as a diabetes prevention catalyst.  She holds a license in advanced clinical practice in nursing.  She also holds a bachelor's degree in Nursing and Psychology from Indiana University, a bachelor's degree in Psychology from Regents College, two master's degrees from UCLA – one in Pediatrics and Nursing Administration, and the other in Mental Health.  Additionally, Dr. Woods holds a master's degree in Counseling from California State University, Los Angeles, as well as a Ph.D. in Higher Education Administration from Claremont Graduate University.  Dr. Woods ranks among the top five percent of people educated in America holding six college degrees.  She was listed in Who's Who Among Women in American.

Dr. Woods is also the author of the book, Breaking Point: Fighting to End America's Teenage Suicide Epidemic.  Throughout her career, she has written articles and conducted workshops on the topic of teenage suicide.

With a diverse ethnic background, Dr. Woods was born and raised on a farm in central Mississippi with twelve siblings.  Currently, she lives in Culver City, California with her loyal canine, Cookie.  She is a widow and the mother of three children.  She loves to read and travel in her spare time.

Website: www.How-to-beat-diabetes.com

How to Prevent Diabetes – I Beat It and You Can, too! is now available on Amazon andBarnes and Noble.  E-books are also available on Kindle.

Why Can’t You Lose Weight?

By Eduardo Castro, MD

Are you among the growing number of distressed people who do not lose weight when they diet earnestly? Or you may lose just a few pounds, nowhere near the amount you expected to lose. And easy weight gain after dieting is common, even when your diet is good.
If so, you likely have Fat Loss Resistance Syndrome (FLRS). FLRS is a chronic medical condition that prevents, or minimizes, weight loss when you diet. It is the result of triggering survival mechanisms that allowed man to live through lengthy periods of searching for food, back in time when a next meal was not a certainty.
These survival mechanisms can be inappropriately triggered today in our world of plenty, and the result is FLRS. It usually has three underlying factors that can be corrected:

1. Disruption of the hormones that regulate fat storage and energy   utilization
2. Excessive inflammation
3. Unhealthy genetic expression

Hormones
We have in our genetic blueprint an exquisite ability to assess and regulate precisely how much energy we store. We do not store protein and we store enough sugar for only a burst of activity. But we adapted to store enough fat to fuel the hunt for food for weeks.
As energy stores begin to deplete, it activates a cascade of hormonal changes that preserve fat by both decreasing metabolic rate and by making more fat whenever possible. Hormones can even direct the breakdown of muscle and organ tissues for energy to preserve fat stores.
If this cascade of hormones, meant to save us from starvation, gets triggered when we have more than sufficient fat stores, the picture of FLRS emerges. The first step in correcting FLRS is to regain proper hormone regulation. The usual suspects are insulin, leptin, thyroid, and cortisol, and adrenalin and estrogen can also play a role. Typically, the following must be addressed to overcome FLRS.

• Insulin resistance
• Leptin resistance
• Low thyroid functioning even with normal blood testing
• Elevated cortisol levels
• Adrenalin resistance
• Excessive estrogen activity

By the way, although the causes of FLRS can get complicated, the solutions are straightforward. Plus, the causes of FLRS are interrelated so working on one often has a favorable effect on the others.
Inflammation
Inflammation is an important part of healthy immune functioning. It is a defense against invading microoragnisms and impedes the spread of infection, cleans up cellular debris and dead cells, and promotes healing. But like a nice bonfire getting out of control, excessive inflammation damages. Excessive inflammation is not only present in FLRS, it is the hallmark of Alzheimer's disease, autism, arthritis, auto-immune disease, and severe allergies. It promotes asthma and cancer.
Excessive inflammation results from poor diets and from toxic substances. But in this world dominated by multinational corporations whose only concern is the bottom line, clean, high quality food is expensive and difficult to find, and avoidance of toxic substances is impossible. This means if you have FLRS, you are going to have to work harder than most people to eat well and to minimize your toxic exposures. And some will need to work at detoxification as well.
An additional problem with inflammation and FLRS is that there is a vicious cycle present: excess fat increases inflammation and inflammation promotes the hormone disruptions that lead to obesity. It is well worth the efforts to eating healthy and reducing toxic load to break the cycle.
Genetic Expression
The notion that our genes largely determine our fate has been substantially modified. It has become clear that genes can be active or inactive and that various combinations of active and inactive genes can result in markedly different outcomes.
The field of science that studies what affects gene expression is epigenetics. To our great advantage epigenetics research indicates that there are several factors within our control that significantly affect our gene expression. Since FLRS becomes established via unhealthy gene expression, take particular note of these:

• Diet – eating the foods we are genetically adapted to turns on healthy gene expression
• Bowel health – microbes that inhabit our bowels influence weight, energy levels, sleep patterns, emotional regulation
• Toxic burden – avoidance and improved detoxification are key
• Vitamin D level (specifically, the 25-OH Vitamin D level) – Vitamin D affects at least 20% of our gene expression and should be optimized to a blood level of 60-80 ng/ml
• Physical activity -   
• Beliefs – not just being optimistic or hopeful but choosing to conduct yourself (thoughts and actions) as though your chosen belief is already in the process of becoming reality and having the feelings of profound gratitude (in the case of FLRS, the gratitude, relief, and joy you will experience when you are at a healthy body weight)

  So how do you overcome FLRS and become able to lose weight?

• Eat healthy food, i.e., foods man is genetically adapted to, but do not restrict calories until FLRS is corrected
• Reduce your exposure to toxic substances
• Enhance your detoxification processes
• Avoid foods that cause an inflammatory reaction in your gut
• Achieve optimal thyroid functioning

There are other considerations that, when addressed, help overcome FLRS:

• Stress Management – particularly important since FLRS itself is highly stressful physically, emotionally, and psychologically
• Medications – avoiding those that cause weight gain

Treating FLRS allows people to overcome the array of physiological problems that prevent them from losing weight. By helping people determine what the most likely underlying problems are, they are able to focus their attention and effort on correcting the problems and then they can begin losing weight.
Eduardo Castro, M.D. is the owner and Medical Director for the Mount Rogers Clinic in Troutdale, VA where he has worked for twenty years. He attended Dartmouth College, did an internship at Georgetown University Hospital and completed his residency in psychiatry at the University of Virginia Hospitals. Dr. Castro is the co-author of two books on neurofeedback with Robert Hill, PhD, Getting Rid of Ritalin and Healing Young Brains. For more information on his newest book, When Diets Work: Overcoming Fat Loss Resistance please visit:  www.whendietswork.com

Safe, rapid weight loss

Dr. Wayne Scott Andersen provides a blueprint for safe, rapid weight loss in his book Dr. A's Habits of Health.

He gives seven signs that suggest you maybe using carbohydrates to get energy rather than burning fat.

• eating refined, processed foods and drinks 
• trouble concentrating and staying focused 
• skipping meals 
• struggling with cravings and low blood sugar 
• irritability if meals are missed or delayed 
• difficulty staying asleep 

A large meal before bed keeps your body from burning fat and keeps you awake. By eating a small amount of food more often during the day, you lose weight and  control hunger. You  reduce blood insulin and lower total cholesterol levels as well as reducing LDL (bad) cholesterol.  Eating smaller meals more often depresses glucose levels and increase bile acid secretion to help in digestion.  You also reduce serum uric acid levels that may be a factor in coronary heart disease. You feel comfortable rather than having fluctuations in fullness.

Dr. A shows you how to exercise.  Exercise is important but exercise alone won't help you lose weight. The amount of work to burn off calories is enormous. For example, you'd have to run 33.8 pounds to burn just one pound.

He suggests you need to change the foods in your home. Eliminate certain foods in your refrigerator including dairy products and mayonnaise. Get rid of processed meats and bacon, sugary sodas and beer and wine. Don't eat high calorie foods with fat and sugar like peanut butter, jellies and salad dressings.

Instead of processed foods, use brown rice, canola or olive oil, natural, non-flavored oatmeal, whole grain, high-fiber breads, walnuts and beans. Add variety with spices and herbs. Keep track of what you eat in a journal.

Dr. A uses a low-glycemic, portion-controlled approach to support optimal health and reduce weight. Dr. Andersen recommends a color-coded shopping system. He uses a color code to help you choose acceptable carbohydrates, proper fats, and proteins. Increasing the amount of raw vegetables is a key to weight loss. Dark green foods are lowest glycemic and are the best foods for weight loss and optimal health. Red foods should be avoided.

He teaches how to sleep better and reduce toxins in the body and home. He also suggests the NEAT system which makes small motions a part of our regular life patterns. For example, simply moving from sitting to standing can substantially increase energy consumption.

Achieve Weight and Money Goals

Five Steps To Achieve Your 2013 Weight AND Money Goals
By Steve Repak

Congratulations on being one of the 48% of the population who actually made a New Year's resolution. Now for a reality check… less than 10% of you will actually be successful. Don't get discouraged but use that truth to light a fire under your butt and do something about it! Most resolutions that are made are by people who want to be in better physical shape or better fiscal shape. The GREAT news is that five simple steps that can help you accomplish BOTH!

Step 1: DO Something
The key word is DO! You are probably thinking that it doesn't take a rocket scientist to come to that conclusion but the truth is that it is impossible to change what is going on in your life without doing something. Do is an ACTION verb so the first steps is to TAKE ACTION. I like to remind people that the hardest step is the first step! Many personal trainers tell their clients that the hardest weight to push when you finally decide to get into shape is the front door to the gym. The same is true with getting out of debt or saving money. It might not be as easy as opening a door but it is as easy as pulling out a Tupperware bowl, filling it with water, putting in your credit cards and then placing it in the freezer. Take action and make a commitment to yourself, and the toughest part will be behind you.

Step 2: Set Your Goals
Your goals need to be ACHIEVABLE, CHALLENGING, and SPECIFIC. If your goals are not achievable because you set them too high you will quickly become discouraged and eventually quit, but if you don't make your goals challenging, you won't see any REAL change. Finally, your goals need to be specific. Don't say your goal is to lose weight or to build up your savings. A better goal would be to lose 1-2 pounds weekly, 5 pounds in a month and by June you want to have lost 30 lbs. Don't say you want to have more money in the bank to be in better fiscal shape. A better goal would be to save at least $25 a week, $100 a month and by June you want to have an additional $600 in savings.

Step 3: Make a Plan and Write It Down
To start your plan, you will want to conduct an initial assessment. You have to KNOW where you are STARTING FROM to get to where YOU WANT TO BE. If your goal is to be able to complete a 5k run in June in less than an hour, how far and how fast can you run now? If your goal is to build your savings to $1,500 by year end, how much do you have in savings and how much are you saving now? Once you have conducted your initial assessment write it down. It might not be pleasant but use that reality as motivation instead of discouragement. Your next step is to develop a strategy to get you from your initial assessment to your ultimate goal. It is the "How" part of what you will have to DO. Put what you are going to DO in WRITING! A key point to always remember is that your plan needs to be flexible because there are going to be times when you might get thrown off track. Don't let getting off track be your excuse to QUIT! Deal with it, make any necessary adjustments, and get back on course. I can't stress this enough… PUT EVERYTHING IN WRITING! There are several studies that show that people who write their plans down have a higher probability of achieving their goals than those that don't.

Step 4: Select an Accountability Partner
Your probability for success will increase by simply selecting someone who will keep you accountable for your decisions. I am not saying you need a personal trainer or you need to hire yourself a financial professional, but simply that you need to have someone that can help you stay on track with your goals. Pick a friend or a family member with a positive attitude who will provide you with encouragement and sometimes a swift kick in the rear end when you really need it. You will also want to maintain a journal where you record your progress. It could be a journal where you write down what you are eating at each meal, how much you are exercising each day, or maybe it is a financial journal in which you are itemizing exactly where and on what you are spending your money. Each week you want to meet with your partner and show them your journal. Knowing that you have to show someone your meal journal might make the difference in choosing between eating an entire pizza or a salad with reduced fat dressing.

Step 5: Fight Your Emotions
Getting into shape, whether it is better physical shape or better fiscal shape, will require you to keep a lid on your emotions and accept the fact that you have to change. Many people associate change with pain. Change doesn't have to be as painful if you can focus on the future prize instead of the present sacrifice. It's mind over matter. To lose weight will require change. Choosing between eating a bowl of ice-cream instead of snacking on some almonds will require a change in your eating habits. The same principle is in action when you make purchases. A $4.00 coffee beverage doesn't sound extravagant, but if you purchase one every day you can rack up a monthly $120 coffee bill. Embrace change and don't allow your emotions to focus on what you have to give up now, but what it is going to take so you accomplish your goals!

As you see there are no secrets or shortcuts. Things will not change for the better until you want them to change and until you DO SOMETHING about it. Set your goals high but keep them realistic and specific. Put your plans in writing and pick someone who can help keep you accountable. Don't allow your emotions to derail you when you get off track but accept change as your only solution to the answer for achieving positive results, and finally make 2013 the year that you finally keep your New Year's Resolution!

Steve Repak, CFP® is the author of Dollars & Uncommon Sense: Basic Training For Your Money. For more information, please visit www.DollarsAnUncommonSense.com.

 The Ultimate Superfood Powers Heart-Healthy New Year Resolutions

Flax Chia Blend Fuels Wholesome Breakfasts, Lunches & Dinners

to Aid in Weight Loss and Disease Prevention

For the estimated one-third of Americans who will make New Year's resolutions to eat better and lose weight in the upcoming months, they might consider flax seeds combined with chia seeds to help them achieve their goals. 

The combination of organic milled flax and chia together offers a food that is almost unrivaled in its fiber and healthy fat content and is a great component for helping New Year resolutioners lose and maintain their weight. Many dieters have found that organic milled flax and chia seeds have been a key to keeping them feeling satisfied.   

Nutritionist, Deborah Orlick Levy, MS, RD, encourages her patients to incorporate flax into their daily nutrition plans and explains, "Flax is one of the best sources of Omega 3 healthy fat that can help speed the process of losing weight while also helping to reduce the risk of heart disease and stroke. It is also beneficial in alleviating symptoms of hypertension, joint pain, and an array of other ailments. I often tell people that you can spend your money on healthy eating now or you can spend your money at the doctor's office later in life."

Carrington Farms offers a flax-chia combination that combines organic milled flax seeds with chia seeds resulting in a nutritious blend with a wealth of health benefits. Chia seeds, low in carbs and gluten free, are packed with Omega 3's, vitamins, antioxidants, protein, fiber, and minerals such as calcium, magnesium and zinc. Organic milled flax seeds are also loaded with Omega 3's, fiber, antioxidants, and minerals, but have the added benefit of hormone balancing phytoestrogens called lignans, all of which help promote a healthy lifestyle. Together, the perfect balance of the combined blend provides an excellent source of energy and nutrients for lasting heart health and boosted metabolism resulting in the ultimate "Superfood".

Healthy eating this New Year will begin in the kitchen and the Flax Chia blend offers the convenience of nutrition that can easily and tastily be incorporated into the daily meal prep routine for breakfast, lunch and dinner. With a delicious and subtle nutty flavor, it can be sprinkled over cereals, oatmeal or yogurt for breakfast or used as a tasty topping for salads or casseroles for lunch and dinner. It can even be used in place of eggs in recipes such as meatloaf and hamburgers, or as a coating on kid-friendly chicken nuggets. 

About Carrington Farms

For over a decade, Carrington Farms has been providing health-conscious consumers with healthy yet delicious products. The company is committed to offering the freshest and best-tasting organic flax seed that nature has grown. To that end, each batch of flax seed that goes into the Carrington product line is stringently tested and guaranteed to be both 100 % organic and non-genetically modified. This rigorous quality assurance process ensures an end product that is the highest-quality, cleanest seed available. Carrington's focus on a healthy lifestyle is summed up by its slogan: "Healthy Foods for a Healthy Soul." For additional information on the company, please visit http://www.carringtonfarms.com/.

Health-Based New Year's Resolutions Work Better with Sleep

As the New Year approaches, Americans are ready to make their resolutions for a healthier, happier, more prosperous 2013. Statistically speaking, nearly half of the country will make a New Year's Resolution. Losing weight tops the list of most common resolutions, but a more general "stay fit and healthy" is the fifth most popular goal people set for January 1.

With health and weight-related goals, much of the focus falls on food and exercise. Maintaining a balanced diet and exercising regularly are essential to reducing body fat, improving organ function, and boosting overall health. However, getting enough quality sleep can help improve health and weight loss efforts.

Research has shown that people who get the proper amount of sleep each night (typically eight hours for an adult) have an easier time sticking to an exercise regimen and making healthier food choices. Better sleep has also been linked to better mental health and, for children, better behavior in school.

"Barriers to sleep include lifestyle choices, caffeine consumption, and even the bed itself," says Mark Wells of Sleep City and Sleepcity.com. 

Society Obsessed by Numbers

Exercising but aren't losing weight? Obsessed with counting each and every calorie you put in your mouth?

You might be caught in the 'numbers game.'

“Our society is obsessed by numbers, rules and strict diet plans, all so we can fit into the ‘accepted’ body image, size and look,” says Angela Lutz, a personal trainer and life coach with more than a decade of experience in the health and fitness industry. “And it really only leads to a society of people suffering from negative body images and beliefs. We have to break free from that outlook."

Lutz explains her philosophy - as well as other tips on avoiding "disorderly eating" in her new health guide, Bound by Numbers.

Bound by Numbers is a thoughtful approach to healthy living that begins by addressing internal issues first. Based on extensive research and real-life examples,  readers will learn how to jump off the treadmill of harmful ideas and jump into a brand-new life free from the past.