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Weight Loss Transformation

This month’s weight loss transformation started his program with Lifestyle Changes in March 2019; weighing 200 pounds. As of August 2019, he now weighs 187.4 pounds, losing a total of 12.6lbs and 3 inches off the waist. Most importantly, he feels energized!

What has this transformation meant to you?

I no longer take my blood pressure medicine, it is back to normal, and I feel so much healthier! I no longer experience joint pain and can get around with ease now. I am more active with my kids because I have so much more energy; which in turn gives me a better quality of life.

What did Dr. Darby’s weight-loss program do for you both physically and mentally?

It’s helped me reclaim my life.  I am now more active with my kids and another incredible bonus…it got me off prescription drugs.

Why did you choose her program over other programs?

Dr. Darby’s program offers one-on-one consultation, in which she personalizes a weight loss plan just for me. She tweaks or modifies the plan as necessary to achieve desired results. Meeting on a bi-weekly basis helps keep me accountable so that I stay on track.

How will you maintain this lifestyle change?

I have become much more aware of the types of food to eat and the foods I should avoid. I will continue to food journal to keep me accountable and help maintain my weight loss. I will continue to take care of myself by exercising regularly, getting more sleep, setting time for family and vacations.

Who would you recommend to work with Lifestyle Changes, and why?

Lifestyle Changes is for anyone looking for a healthier, happier, and overall better quality of life. Dr. Darby will help you achieve all of your goals.

If you like to feel energized and healthy, book an appointment with Dr. Darby for your weight loss transformation at www.lifestylechangesllc.com or call 484.685.0033.

Lose Weight, Promote Health, Cure Illness!

Yours in Health,

Dr. Darby

 

 

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Orange Theory Fitness

After you lose weight, the biggest struggle is learning to maintain your weight appropriately. One needs to continue on low carb, high protein meals, coupled with an increase in physical activity; to burn more calories daily! I need to preserve and build lean mass and improve my metabolism to keep the weight off.

In the past, I was a member of a local gym with a personal trainer. I became bored with the same routine and set out to find a class that excited and challenged me.  I heard great things about the Orange Theory Fitness(OTF) trainers and their one-hour, high-intensity workouts. I recognized that many of the people who were going there were showing fantastic results.

I joined OTF last October and haven’t looked back!  I am more toned and have built more muscle mass, while at the same time increased my endurance and strength. Most importantly, I have been able to lose and maintain my weight and feel AMAZING!

I attend OTF 3-4 times a week and participate in high-intensity interval training for one hour with a trainer. I like to be guided by a trainer. I am then held accountable for my fitness.

The class is a combination of 30 mins of cardio and 30 mins of strength training. The class activities vary each time as well as the music playlist. I like the group element to the workout; I get to share my fitness angst or woes with others and meet other fitness junkies.

During each class, I wear a tracker that provides feedback about heart rate, and calories burned. At the end of class, I am sent data from my tracker via email, which shows I burn about 500 calories give or take.

One of the fun parts of consistently having a fitness regimen is the fresh, comfy athletic gear I wear.  Check out this adorable outfit from one of my favorite brands, Niyamasol:

Here are a few of my favorite Fitness Tips:

  • Stay hydrated before, during, and after exercise!
  • Take a break to rest muscles if necessary.
  • Warm-up before exercising & Stretch after exercising.
  • Fuel body after exercise with a low-calorie meal or a protein meal replacement.

Lose Weight, Promote Health, Cure Illness!

Yours In Health,

Dr. Darby

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Weight Loss Transformation

I like to share my lifestyle changes with my patients, as well as offer my medical expertise. I have helped many clients start their weight loss journey and successfully reach their goals. It gives me great joy to see my patients lose weight, feel better and most importantly improve their overall health.

This months weight loss transformation started her program with me, in January 2019; weighing 241 pounds. In July 2019 she now weighs 217 pounds, losing a total of 24lbs. Most importantly she feels amazing!

Below you will find key information about her weight-loss journey with Lifestyle Changes, and how it is helping to transform her overall health and wellness.

  1. What has this transformation meant to you?

 Better health! As I age and watch family members age it makes me aware there are many health issues that come up; that we have no control over but have to deal with them.  In addition, there are health issues we bring on ourselves with our daily, lifestyle choices. I am taking control of my overall health before those things continue to creep up on me.

  1. What did Dr. Darby’s weight-loss program do for you both physically and mentally?

Physically, I know the less weight I carry the less stress on my heart, which is better for my overall health. The program is realistic because I see the weight come off slowly and steadily, which helped pushed me positively to keep me going! Each small change in my eating habits and physical activity builds up to a complete lifestyle change, and makes the diet and exercise easier to balance and maintain long term.

Mentally, Dr. Darby is available to help me along on this journey.  She understands how it works and set realistic goals for me to obtain.  She meets my challenges and sometimes complaintswith suggestions re: how to deal with all of that; and meets my victories with joy and encouragement.  She is genuinely happy to see me win!

  1. Why did you choose her program over other programs?

I actually went into the meal replacement program blindly with Dr. Darby. The program itself is easy and adaptable and the meal replacements have really worked for me. I often come to Dr. Darby with lots questions and clarifications surrounding my weight loss.  If there is something that she does not know, she is great about researching the best approach and solution; and then going over all of those details with me as often and as long as needed.

  1. How will you maintain this lifestyle change?

Maintaining a healthy lifestyle requires daily commitment.  I have to be held accountable for the choices that I make, as it relates to diet and exercise. The summer will be a delicate balance between delicious summer foods and keeping my physical activity up. The greatest thing about summer us that I do find it easier to stay active.  I will continue to follow the program and keep my body moving 5-6 days a week; and by check in with Dr. Darby who helps hold me accountable for my overall health.

  1. Who would you recommend to work with Dr. Darby and Lifestyle Changes, and why?

I think anyone and everyone would benefit from working with Dr. Darby! There is no age limit, no goal too small or too large.  Dr. Darby is patient, understanding, helpful, resourceful, caring and realistic with each client’s goals.  I highly recommend working with Dr. Darby, and look forward to my continued relationship on my own person weight loss journey.

If you will like to feel amazing and healthy, book an appointment with Dr. Darby for your weight loss transformation at www.lifestylechangesllc.com or call 484.685.0033.

Lose Weight, Promote Health, Cure Illness!

Yours in Health,

Dr. Darby

 

 

 

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Dr. Darby’s Weight Loss Transformation

Six years ago I turned 40.  I was feeling sluggish, had gained some extra weight over time and didn’t feel well mentally or physically! I decided to focus on losing the weight and took the first steps to change my life. I became more diligent in taking care of myself! I changed my diet to low carbohydrates and high protein meals, coupled with a fitness regimen, which at times was a struggle. In turn, I lost 30 pounds in 4 months and felt great about myself.  I felt more positive, more productive, and happier, but more importantly I felt more energized than ever.

My Self Care Regimen:

Daily: I eat healthy, low carb meals, aim to sleep 8 hrs. a night and am currently learning to meditate

Weekly: I exercise 3-4xs and make a point to get my hair done.

Monthly: I treat myself to a mani/pedi and love to read a good book.

Yearly: I aim to get away from the craziness of life 3-4 times with my husband, family and/or friends.

I was able to maintain my weight-loss with continued exercise and a healthy diet.  In 2018, I found myself trying to lose 10 pounds that I had gained over a few months (I had just left a corporate position), multiple vacations and over indulging a bit more than I should have. I began to pay more attention to my diet and started to get back to regular workouts (4 times/week). I was successful in losing this weight in 2 months. My weight loss diet regimen included meal replacements (protein shakes) and low carbohydrate, low calorie meals. 

Check out one of my healthy recipes: Shrimp Scampi with Zucchini Noodles or Spinach Strawberry Avocado Salad!

I like to share my lifestyle changes with my patients, as well as offer my medical expertise. I have helped many patients start their weight loss journey and successfully reach their goal. It gives me great joy to see my patients lose weight, feel better and most importantly improve their overall health.

 

Lose Weight, Promote Health, Cure Illness!

 

Yours in Health,

Dr. Darby

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Kale & Tomato Frittata 200cals/serving

INGREDIENTS:

8 large eggs

2 cups kale, chopped

2 green onions, sliced

1 cup cherry or grape tomatoes, halved

1 tablespoon olive oil

kosher salt and freshly ground black pepper, to taste

optional extra ingredients (i.e. onions, cheese, mushrooms, cooked bacon, etc.)

 

DIRECTIONS:

  • Preheat broiler to high.
  • To a medium bowl, lightly beat the eggs with a fork, add salt and pepper to taste; set aside.
  • To an oven-safe cast iron skillet, add the olive oil, kale, green onions, and cook over medium-high heat until kale wilts slightly, about 1 minute.
  • Evenly sprinkle the tomatoes, any optional ingredients, add the eggs, and cook over medium-high heat for about 3 to 4 minutes, or until edges begin to set. Swirl the pan lightly every 30 seconds or so which helps the eggs cook evenly.
  • Place the skillet under the broiler for about 1 minute, or as necessary for the center to set.
  • Remove skillet from oven before you think you need to so eggs don’t become overcooked.
  • Cool for a few minutes, then garnish with green onions.
  • Enjoy immediately

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Shrimp Scampi with Zucchini Noodles 224 cals/serving

INGREDIENTS:

 1 tbsp olive oil 

2 tbsp butter 

1 lb. shrimp, shelled & deveined

4 cloves garlic, chopped 

1 pinch red pepper flakes(optional)

1/4 cup white wine or chicken broth

2 tbsp lemon juice (~1 lemon)

3 medium zucchini, cut into noodles (w/ mandoline or spiralizer or store bought for convenience)

1 tsp lemon zest 

1 tbsp parsley, chopped

Salt and pepper to taste 

  

DIRECTIONS:

  • Heat oil and melt butter in a pan until frothing.
  • Add the shrimp, cook for 2 minutes, flip, add the garlic and red pepper flakes and cook for 1 minute more and set aside.
  • Add the white wine and lemon juice to the pan, deglaze it, simmer for 2 minutes.
  • Add the zucchini noodles and cook until just tender, about 2 minutes
  • Season with salt and pepper, add the shrimp, lemon zest and parsley.
  • Toss and remove from heat.
  • Enjoy immediately! 
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Spinach Strawberry Salad 400cals/ serving

INGREDIENTS:

2 tbsp EVOO

1 tbsp white balsamic vinegar 

4 cups baby spinach 

1 1/2 cups avocado 

1 1/2 cups strawberries 

1/4 cups almonds, toasted & slivered 

1 tbsp sesame seeds, toasted 

2 ozs feta or goat cheese, crumbled 

 

DIRECTIONS:

  • Whisk oil and vinegar in large bowl.
  • Season with salt & pepper.
  • Add spinach, strawberries, almonds, sesame seeds, & cheese

(Omit almonds and/or cheese for nut allergies and vegan diet, respectively)

  • Gently toss until evenly coated with dressing.
  • Serve immediately.

 

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The Truth About Hypertension and Stroke

Welcome to the month of May, it is Hypertension and Stroke Awareness Month

Most recently, in April, one of my favorite movie director/producers, John Singleton passed away. Sadly, he died of a massive stroke. This should be a wake-up call to many, as he was only 51 years young!

 A stroke occurs when a blood clot or a blood vessel rupture interrupts blood flow to the brain. The brain cells die without oxygen and nutrient- rich blood.  Stroke is the 5th leading cause of death in the United States.  Take a peek below for signs and symptoms of stroke:

    • Sudden numbness or weakness of face, arm, leg esp. on one side of body
    • Sudden confusion, trouble speaking or understanding
    • Sudden trouble seeing in one or both eyes
    • Sudden trouble walking, dizziness, loss of balance or coordination
    • Sudden severe headache with no known cause

Risk Factors:

    • Heredity
    • Age
    • Gender
    • Ethnicity
    • Hypertension
    • High cholesterol
    • Heart disease
    • Diabetes
    • Excessive body weight
    • Previous stroke or TIA

80% of strokes are preventable. About 8 of every 10 people having their first stroke have high blood pressure.  High blood pressure(Hypertension) is known as the “silent killer”, 1 in 6 adults are unaware that they even have high blood pressure.   

The definition of blood pressure is the measurement of force applied to arterial walls that carry blood from the heart to other parts of the body. If the blood pressure is high, this can damage your heart and/or blood vessels and cause health problems. At age 50, people without high blood pressure(hypertension) have a life expectancy 5 years longer than those with hypertension.

What are your risk factors for Hypertension?

    • health conditions (i.e. diabetes)
    • lifestyle
    • family history

What you can do TODAY to help decrease your risk of hypertension and stroke:

    • Follow a Healthy diet: low carb, low fat, low sodium (<1500mg/day)
    • Get Regular exercise (150 mins of moderate-intensity activity/week)
    • Maintain a healthy body weight (Optimal BMI 25)
    • Monitor blood pressure regularly (Normal <120/80)
    • Avoid smoking tobacco products
    • Avoid excessive alcohol use

“YOLO, so start NOW!”

Yours in Health,
Dr. Darby

Sources: CDC, American Heart Association

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Lose Weight, Promote Health, Cure Illness!

My name is Dr. Janine Darby and I have been practicing medicine for 15 years, with a specialization in Family Medicine and most recently, Obesity Medicine. I chose this particular field because I have a vested interest in chronic illness prevention. In addition to my work life, I am also a wife of 24 years and a mother of four.

Six years ago, I turned 40. I felt sluggish, had gained some extra weight over time, and didn’t feel well both mentally and physically! I decided to focus on losing the weight and took the first steps to change my life, by changing my diet. I coupled the change in my diet with a fitness regimen. I lost 30 pounds and felt great about myself; and more importantly I felt more energized than ever.

During my weight-loss journey I became intrigued with the field of obesity medicine. I attended multiple conferences and learned more about this complex field of medicine. I realized that this was what I wanted to devote my time to and so Lifestyle Changes was born. I began to share my story with patients who had their own weight issues; as well as tending to other health needs/issues they may have. I follow evidence-based medicine, to create a comprehensive weight loss management plan and prescribe anti-obesity medications if deemed appropriate for the patient. It gives me great joy to see my patients lose weight, feel better and improve their overall health.

I am thrilled to launch Lifestyle Changes, a virtual medical practice; and look forward to transforming more lives!