Slow and steady wins the race.

We all want to see significant weight loss results when we start that new diet fad. The problem with this mindset is that you are starting a diet in the first place. What you truly need are permanent lifestyle changes. I know that isn’t what you want to hear, but as an endocrinology nurse practitioner, I can assure you that good old fashion nutrition and exercise is the only way to take your life back from obesity.

It has taken me a year and a half just to lose nearly 40 lbs. How did I do this? By gradually changing my eating habits. Am I perfect at this? Of course not, but I get up each day and put serious effort into making sure I’m feeding my body the nutrients it needs.

Spinach, sweet peppers and mushrooms will all be added to the pan this morning (with cooking spray) and made into an omelette to start the day.

I spend my day trying to choose foods that are lower on the glycemic index and thus require the body to produce less insulin (which makes us gain weight). Sure, you can choose a protein shake in the morning, but I find those types of habits never teach you how to eat real food.

Remember, this isn’t just about losing weight, it’s learning how to change your relationship food, learning how to love and nourish your body. This takes time. The weight didn’t go on in a month or a year, and it isn’t going to come in that time. Stay the course, keep moving forward, love and nourish your body….I promise it will thank you!.

Weight Watchers and Diabetes

I love weight watcher’s newest program. I’m finding people are having great success with weight loss and feel better about themselves as they are finding it much easier to stay on program than years past. There is one group of people that will need to be very careful: Diabetics!

One of my patients had come in to the office distressed because she had joined weight watchers and was eating on program but her glucoses kept going up and up and up. After doing a dietary recall with her, it turns out she was eating lots of items off their zero points food list without taking in to account the amount of carbohydrates she was consuming. Certain items, such as fruits for example, even on the zero point list CAN NOT be consumed in ginormous quantities by diabetics without having subsequent excursions beyond your targeted glucose range.

So the big point is that even the zeros in the zero point list can add up if you are not eating from the list responsibly! Stay on program, track even your zero point foods. You should be looking at your daily food log and mentally take in what you have consumed. What can you do better tomorrow? If you really find yourself on a zero point binge, make up for those extras by earning yourself some fit points for that day.

Become friends with your food scale!

Meet your new best friend….the food scale.


If you are heavily over weight (like me), a food scale is a must! I readily admit, I have had a food scale for years, but never used it for food. What did I use it for? Well, mostly for weighing my packages that I planned on shipping via priority mail. It’s great for that! Then I began the true efforts to gain control of my eating habits and realized the scale would be my perfect partner in this journey.

I can not even begin to tell you how many times I hear people say that they are eating healthy foods, they stay away from junk food, and yet they still can’t lose weight. Let me introduce you to portion sizes! Yes, you have heard this over and over, but have you ever really taken the time to understand exactly what that means?

Lets say you are going to have “some” or “a bowl” of ice cream. I’ll use my favorite which is chocolate peanut butter cup from Stewart’s Shops.

  1. If your bowl looks like this, then good job! You have one serving of this ice cream, which is a hefty 210 calories, for a 1/2 cup or 71 gram serving of this particular brand and flavor.Ice_cream1


2. If your bowl looks more like this, then you have approximately 2 servings which comes out to 420 calories in your bowl or eye ball measurement of “some” ice cream. 420 calories is pretty much equal to my entire lunch on a daily basis and is by no means a “snack.”Ice_cream2


3. Last, if your bowl looks like this one (which mine certainly did in the past), you have approximately 3 servings of this particular ice cream which comes out to 630 calories. That truly is an entire meal. If you are on an 1800 calorie diet, this bowl contains 1/3 of your entire day’s calories!Ice_cream3


You see, we often consume far more calories than we realize. This is easy to display with ice cream. Let’s move to something less likely to be perceived as junk food, how about a steak? Go to any restaurant and the smallest possible serving of steak is some where between 6-8 ounces. Well guess what? A single serving of meat is just 3 ounces. Now think of the number of times you have happily ordered a steak that was anywhere from 10-24 ounces! If you some how manage to eat an entire 24 oz steak, well you have had 8 servings of meat in one sitting.

Weigh your food, make sure you add the appropriate number of calories for the amount of food you will be eating. Do not let yourself be sabotaged by “guestimates” based on just looking at your dish. Our brains have been trained over the years to believe bigger is better and our guestimates severely under estimate the amount of food on that dish.

Stick to your goal caloric range and watch the pounds slowly start to melt away!

The problem with food replacement systems.

There is plenty of advice out there and plenty of weight loss systems that promote their products. Some of these come with a ginormous cost and very little comparative reward or satisfaction. What do I believe to be the biggest problem with these systems?

Well, besides the cost and the fact that many are barely palatable, many of these are total or near total food replacement systems, and so these companies are completely dependent on you never learning how to eat properly. Do you understand what this means? These companies make their money by keeping you dependent on their food products and never truly changing your underlying eating habits that caused you to gain so much weight in the first place. They are treating a symptoms and not the cause. It’s like taking pain medication for a toothache but never actually fixing the tooth!

My advice, beware of companies offering complete, or near complete food replacements systems-particularly ones with a high cost. You might be successful while on the product, but if you never learn how to control your eating habits you will very likely gain much of your weight back as soon as you stop using the product. This can lead to terrible feelings of failure and negative self worth which in turn contributes to a cycle of emotional overeating and weight gain.

Those who are most successful and keep the weight off long term actually lose their weight gradually. The weight didn’t go on in a day, a month or even a year so don’t expect healthy weight loss to happen in such a small amount of time either. Instead, set yourself up for success by slowly learning to create and enjoy wholesome meals, manage portion sizes, reading food labels and trying new fresh fruits and vegetables-these are natures snacks!

Where to begin?

How do we reach our goals? Sometimes they can seem so far away and just thinking of the steps needed to get there becomes overwhelming.


When we allow that panic to set in, we allow our fears and doubts to take control. We begin to tell ourselves “I can’t” rather than “I can.” We start thinking about past failures, automatically allowing our negative self talk to set us up for failure yet again. Avoid negative self talk, trust me, you are listening and you will believe those words that pass through your mind!

Don’t linger on decisions that will bring you towards wellness. Have you been thinking of joining that gym down the street for several months now? Well guess what, you have been thinking about it for several months too long! Make a decision and commit. The time to act is now.

I truly believe people can return from the depths of self neglect and obesity no matter how far gone they believe themselves to be. You just need to work on it one step at a time. Don’t look up at the stair case, look down at the step your foot is on and move it forward one step at a time. Eventually you will not be so fixated on how far away the top of that stair case is, instead you will be looking behind you and feel amazed at how far you have come.