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Tips on keeping motivation high – Interview with Jill Weisenberger, MS, RD, CDE

Diabetes Wt Loss week by week - jill pic of book

Jill Weisenberger – author of  Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health in conjunction with the American Diabetes Association – talks to Neily on Nutrition about keeping motivation with diabetes and/or weight management. Jill is a registered dietitian and a certified diabetes educator. (To watch interview on YouTube, scroll to the bottom.)

Neily: So, what are some of the challenges? There is a lot of great information in the book (Diabetes Weight Loss Week by Week) but what are the take home messages that you would like people to know?
Jill: Diabetes Weight loss Week by Week’ is a very practical book. It is not a prescriptive diet so it will work with anybody using strategies: skills, strategies, planning – not will power. Will power never works for more than a short period of time. One of the things that I have right at the outset of the book is for preparing to be successful.  So you know how people when they start on a plan are very very motivated? Motivation is up there but it doesn’t stay. Very normal for motivation to wax and wane.So, one of the things I suggest is while you are very motivated, gather what I call a motivation kit. Get a box or notebook and put everything in there that motivates you. Because when your motivation is high, you put things in there and when your motivation is down, you can go back to it. So maybe it is magazine articles, maybe it is photographs, affirmations, a list of the reasons that you want to lose weight, a list of the benefits that you will get by losing weight and controlling blood glucose. All those things, keep them all in one spot where it is easy to reach because you want to add to it often and you want to go and get motivation from it often.
Neily: Great idea! A motivation box. Excellent. That’s a great idea not just for anyone with diabetes but for weight loss in general!
Jill: Yes
Neily: Thanks. This is Neily on Nutrition and Jill’s book Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health.

Diabetes Weight Loss: Week by Week. An interview with author Jill Weisenberger, MS, RD, CDE

Diabetes Wt Loss week by week - jill pic of book

Interview with RD Jill Weisenberger author of Diabetes Weight Loss: Week by Week

I was so fortunate to catch my friend and peer, Jill Weisenberger, for some interviews during a long layover in Dallas. She is a certified diabetes educator and registered dietitian AND now author of Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health. (To watch video scroll to bottom or click here.)

Neily: Congratulations Jill! Where can we get the book?
Jill: Thank you. You can get it on Amazon, Barnes and Noble online, the publishers—the American Diabetes Association (www.diabetes.org). If it’s not in the bookstore yet, it will be there any day. (NOTE: Jill’s book IS now available in bookstores.)
Neily: Wonderful. So, someone who is diagnosed with diabetes. What would be the first words you would say to them?
Jill: Well, often the first thing I SEE in people, is a down look, they’re feeling very upset with this diagnosis. And I can understand that because this is a life-changing diagnosis. But my first bit of advice is not to despair and get some education. There are so many resources out there. We just need to ask our physicians for referrals and we can get what we need. Really and truly all   the resources are out there. So the first thing would be to get a referral for diabetes self-management education classes. That is usually about 9 hours and it could be over several days or over several weeks. And then I would also ask for a referral to a registered dietitian for medical nutrition therapy. Somebody can help you plan the diet that is right for you, right for   your diabetes, along with your medication, your lifestyle, your food preferences. Doesn’t mean you do not have to make changes because you do, but things can be tailored for you. So, it is a very time intensive illness but it can be managed. It starts with education and a good attitude and a willingness to take on new things.
Neily: Excellent. So, there is no ‘diabetic diet’ per se. A registered dietitian is going to help you to plan specifically for you.
Jill: Right. What we often hear about the ‘diabetic diet’ but nothing like that really exists. So there are many ways to a healthy plate. And a registered dietitian can help that person who is newly diagnosed with diabetes find his or her own healthy path to eat right.
Neily: Great. And to help you out, Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health by Jill Weisenberger. Available now. Thanks so much Jill—great to see you! And thanks for watching Neily on Nutrition and we’ll see you in the next video.
  (Make sure to read and/or watch all 5 interviews with Jill!)

 

Swimsuit season is just around the corner! 6 small steps to get you ready.

By Ashley Harvill, Dietetic Student

It’s that time—warm air, backyard barbecues and getting the swimming pool ready. It’s difficult to avoid the taunting images on magazine covers and department store commercials. This year, instead of hiding in cover-ups or avoiding outdoor parties, here are small, easy changes that can get you one step closer to being swimsuit ready.

  • Eat a good breakfast. Eating a nutritionally balanced breakfast of lean protein, carbohydrates and healthy fats is a fantastic way to start your day. By not skipping breakfast, you can control weight more and have better performance throughout the day. Another benefit—you will be less ravenous at lunch because you are not working on an empty stomach. This will save calories in the long run and your stomach will thank you for not overindulging.

  • Exercise. This one word carries so much weight! You don’t need to live at the gym to get ready to fit into that swimsuit or shorts and tank top. The American College of Sports Medicine recommends 30-60 minutes of moderate-intensity exercise (5 days per week) or 20-60 minutes of vigorous-intensity exercise (3 days per week). Saying “NO” to one television show and taking a walk outside or playing with your kids at the park will not only burn calories but will boost mood and give you the opportunity to spend quality time with loved ones.

  • Eliminate one or two sugar filled drinks. If you survive off Coca-Cola, Dr. Pepper or Red Bull and water intake is seriously lacking, try to replace 1-2 soft drinks/energy drinks with an 8 ounce glass of water. Take baby steps to cutting back on the sugar and adding water. Start off by replacing a full sugar drink with a diet drink for two weeks. Then, replace the diet drink with crystal light or tea for two weeks. Lastly, try drinking just water. You should notice weight loss just by cutting out sodas.
  • Add more fruits and vegetables. Add a serving of fruits or vegetables at every meal and eat these first. Be realistic too. If you hate asparagus, don’t make yourself eat it. Eat something you like and periodically re-introduce it to your palate by cooking it different ways. Hopefully, your taste buds will adjust and you will love something you thought you hated.
  • Take the stairs. Oh the dreaded stairs! We all know that taking the elevator is the easy way and you might need to get to your office faster; however, take a couple of minutes to get in the extra exercise. If feeling extra ambitious, walk up every other step to make your muscles work just a bit more. You can also use this time to clear your head and take a little break from all the hustle and bustle in the office.
  • Create a food journal. This is a fantastic way to track what you eat, how much and how often. If you are tech savvy, use a website or application on your smart phone to track your food. This can really put into perspective how many calories you take in.

By incorporating these 6 steps hopefully you’ll be more confident

removing your swimsuit cover-up!

If you don’t love it, don’t eat it!

English: A Swedish box of chocolates called &q...

(Photo credit: Wikipedia)

If you don’t love it, don’t eat it!

Have you ever taken a bite of food that wasn’t all that great but you went ahead and ate it anyway? I have been guilty of that and perhaps you too. It happens a lot around the holidays but it can happen anytime throughout the year: at a party, or someone brings something to the office or someone maybe even gives you a box of chocolates – great chocolates and something that you expect to be wonderful. You take a bite and it’s not what you expected. (You thought it would be much better.) But you ate it anyway. Why? If you don’t love it, don’t eat it!

If however it’s great, then savor the flavor and enjoy every single mouthful! Really take advantage of how wonderful it is. Because it’s a treat. BUT, if you don’t love it, don’t eat it. It will just be a waste on your waist. Wasted calories.

 Jennifer Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach
http://NeilyonNutrition.com
@JenniferNeily

Registered Dietitians are not the Food Police

Big day tomorrow – Super Bowl Sunday!  Regardless of who’s playing I love to hang out with my friends and enjoy their company and of course some good food.  I might DVR it at home so I can re-watch any particularly great commercials.  (Yes I am one of those that loves the ads.  Sure hope there are some good ones!)

Most of the people I’ll be with know my profession and for those that don’t, I won’t publicize. You see, as a registered dietitian sometimes as soon as someone knows, they become self-conscious of what’s on their plate.  Oh gosh – I really hate that.  There is no need to!  And as you watch this video you’ll see I’m not alone in my feelings. My colleague registered dietitian Angela Lemond and I have a nice chat. Many of us like to practice and encourage the 80/20 rule.  If 80-90 percent of the time you do the right thing – eat a healthy diet of fruits/veggies, whole grains, and lean protein, 10-20 percent of the time it’s okay to have a bit of indulgence.

So, if you see me tomorrow, I PROMISE not to say a word about what’s on YOUR plate if you promise not to notice what’s on mine.  Deal?

Annoying Advertisements

It’s the type of advertising I’m beginning to see more of and it really annoys me.  I’m reading the paper and turn the page—yes I’m one of a dying breed I know, but I just love a quiet morning with my cup of coffee and the Dallas Morning News, what can I say?

What so innocently looks like another article, upon closer look clearly is not.  The typeface is slightly different.  “World’s Most Perfect Food Stuns Diabetes Researchers in Landmark Trial.”  Yeah, whatever.  Look closely at the top: “paid advertisement”.  Do people really fall for this stuff?  They must because it’s a half page ad in the front section of the DMN—certainly not cheap.

Red flags for me—some subtle, some not so subtle:

  • FREE 30-day supply (but they don’t tell you that a 3-month supply needs to be ordered in order to get that.  At least that’s what it looks like on their website.  I wanted to verify so called the toll-free number—and did several times just to be sure I heard correctly—“Thank you for calling Coldwell Banker Mortgage”.  Oh my.  Someone needs to work on their proofreading.)
  • Throughout the article you never see the full names of “quoted” people, just “Dan” from Laguna Beach or Sandra D. or Christine B.  Certainly they could find someone who would disclose their real name?
  • Use of the word “diabetic” when referring to someone with diabetes.  Okay I don’t have any objection to someone referring to themselves that way.  I do however object to someone in the healthcare field referring to “diabetics”.  It’s just not politically correct. (I’ll blog about that some other time.)   So if this company knew better, their infomercial would sound more believable not using that terminology.  Granted someone that may be influenced into buying this product probably would have no idea.
  • Reference to research that is never cited.  C’mon now.  What’s up with that?

There were a few more things that bugged me, but I want to write about a similar “ad” which annoyed me even more.  “Type II Diabetes…Do You Really Have To ‘Just Live With It?’”.  This was actually a full page but nowhere did it say “paid advertisement”.  Perhaps it didn’t have to because it’s supposed to be obvious?  I don’t know, but it had that similar article type writing to it complete with the “Dallas, Texas Staff Writer” author at the beginning.

This was actually rather comical to me for a number of reasons.  First of all, here is an ad by a supposed “expert” in diabetes yet refers to it incorrectly as Type II diabetes versus the correct type 2 diabetes.  So your average layperson may not know the difference, but clearly an expert in the field should.  Does he not know that the name officially changed well over a decade ago?  Obviously not.  For shame, for shame.  What else:

  • Have you ever noticed how certain doctors always have to use the title “Dr.”?  I rarely see a Medical Doctor state their name as:  Dr. Ben Wellness, MD (it’s often just Ben Wellness, MD)  But I seem to frequently see…Dr. Ben Wellness, DC (that’s just to make sure you know that the “D” stands for Doctor).
  • The use of SO MANY CAPITAL LETTERS and exclamations to MAKE A POINT!  “You need to know how SERIOUS this is!”  “NOTHING could be further from the truth!”  “Do some type II diabetics NEED medications to survive?”  “You’ll need a consultation with an EXPERIENCED doctor.” (You get my point.)
  • Act now because the doctor is VERY busy and ONLY accepting a few patients.  He doesn’t accept everyone so just MAYBE you’ll be one of the LUCKY ones he accepts!  (Aren’t you special?)

Goodness.  Obviously these products are selling.  How else could such expensive ads show up week after week.  People are buying and what a shame.  What a waste of money.

So what do you think of these ads?  Have you seen them?  Do they bug you as much as they do me?

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