breast cancer awareness

National Breast Cancer Awareness Month: Tips for Prevention and Keeping Yourself Healthy

According to Cancer.org, 276,480 new cases of invasive breast cancer are diagnosed in women every single year. 

The good news…

Due to research and new medical practices, there are currently over 3.5 million breast cancer survivors in the United States and the survival rates continue to grow! 

A lot of this progress is due to bringing awareness to such diseases, which is why every October we band together to celebrate cancer survivors, recognize those who are battling breast cancer, and fundraise for organizations who are working hard to find a cure! 

In honor of National Breast Cancer Awareness Month, I wanted to provide some information on how you can help keep your body safe, healthy, and cancer-free!

Let’s dive right in…

Breast Cancer Safety Tip# 1: Be Proactive About Your Health

A healthy body is a happy body! 

Of course, a sad reality is that even the healthiest person on the planet can be diagnosed with breast cancer. However, taking control of your health today can help prevent you from developing cancer down the road or at least give you the best fighting chance for overcoming your diagnoses. 

Here’s what I recommend…

  1. Quit smoking! Smoking is directly linked to lung cancer that can quickly spread through your body. Kick the habit now to keep your lungs and the rest of your body healthy. 
  2. Opt for a healthy diet full of protein-packed meats and fish, vitamin and nutrient-packed veggies, and antioxidant-rich fruits. Skip the processed foods and snacks/meals that are full of sugars. 
  3. Start an exercise routine. Cancer is known for attacking vital organs. While exercise can’t cure cancer, having healthy organs (like well functioning lungs and a strong heart) can help give you your best outcome. 

Worried about not getting enough vitamins and nutrients into your diet? Exciting news…

I’ve recently opened a supplement store online where you can find a variety of projects that will help give you the nutrition you need!

View my supplement store here!

Breast Cancer Safety Tip# 2: Attend Your Yearly Physical and OB/GYN Appointments 

Nobody loves going to the doctors. But getting a yearly exam and a mammogram (for those around the age of 40 or older) is a great way to ensure your body is in tip-top shape. 

During your yearly physical and OB/GYN appointments, doctors conduct basic health checks alongside breast exams and cervical tests to check for any signs of cancer. Attending these appointments is the best way to catch cancer early, giving you your best shot of recovery! 

Breast Cancer Safety Tip# 3: Don’t Be Shy…Ask Your Doctor Questions! 

Your doctor cares about your health and wellbeing, and they want you to bring any questions or concerns you might have about your body to them. 

If you’re worried about changes in your breasts (or any other body parts) let them know! It’s better to have someone take a quick look for reassurance than to find out later down the road that you have cancer. 

Please don’t be shy. Your doctor has seen and heard just about everything! They are here to help you address any medical concerns you might have! 

Breast Cancer Safety Tip# 4: Know the Signs and Symptoms of Breast Cancer

The body is an amazing, incredible thing. In fact, it even comes equipped with various “warning signs” that something might not be quite right. 

In terms of breast cancer, CDC.gov recommends that you pay attention to the following warning signs of breast cancer below…

  • New lump in the breast or underarm (armpit).
  • Thickening or swelling of a part of the breast.
  • Irritation or dimpling of breast skin.
  • Redness or flaky skin in the nipple area or the breast.
  • Pulling in of the nipple or pain in the nipple area.
  • Nipple discharge other than breast milk, including blood.
  • Any change in the size or the shape of the breast.
  • Pain in any area of the breast.

If you notice any of these signs, don’t panic! There are many reasons you might experience one or more of these issues. But, PLEASE, go get yourself checked out ASAP to ensure it’s nothing serious! 

Breast Cancer Safety Tip# 5: Perform Regular Self Breast Exams at Home 

You can perform your own breast exams from the comfort of your home—a habit you should definitely add to your weekly or monthly self-care routine.

Nationalbreastcancer.org beautifully lays out instructions for two methods of checking your breasts at home. Here’s what they advise…

Performing a Breast Exam in the Shower

  • With the pads/flats of your 3 middle fingers, run your fingers over your entire breast and armpit area, pressing down with light, medium, and firm pressure.
  • Check both breasts each month feeling for any lump, thickening, hardened knot, or any other breast changes.
  • If you notice anything abnormal, get in touch with your doctor. 

Performing a Breast Exam In Front of a Mirror 

  • Visually inspect your breasts with your arms at your sides. 
  • Next, raise your arms high overhead.
  • Look for any changes in the contour, any swelling, or dimpling of the skin, or changes in the nipples. 
  • Finally, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do, so look for any dimpling, puckering, or changes, particularly on one side.

A Quick Word on Male Breast Cancer…

Breast cancer is predominantly a female issue. However, it is possible for men to develop breast cancer. 

This month I encourage you to talk with your partner, son(s), and/or male friends and encourage them to be proactive about their health. 

A quick conversation can save a life, so don’t wait! 

If you haven’t spoken to a medical professional about your health recently, or have questions or concerns, I encourage you to schedule a virtual visit with me today! 

Click here to schedule your appointment

And don’t forget! My new supplement shop is officially open!

If you’re in need of any products from multivitamins to weight management support or anything in between, please go check it out!

Shop for supplements here!

0
Happy young mother, sitting in the bedroom with her newborn son in her arms,gently supports the child's head with your hand, feeds the baby's chest,the boy greedily sucks her mother's breast

Celebrate National Breastfeeding Month: The Amazing Benefits of Breastfeeding Your Newborn

During the month of August, we recognize National Breastfeeding Month, a time in which we celebrate the amazing benefits of breastfeeding as well as educate people on how they can support the women in their lives who are breastfeeding their infants. 

While breastfeeding is one of the most natural things in the world, nursing difficulties, work schedules, societal pressures, and a lack of support often prevent women from doing what is best for their child. These struggles can weigh heavily on women, which is why now is a great time to learn how you can best support those you love. 

Why is this so important? There are many reasons…

According to thousanddays.org, “Breastfeeding saves lives by protecting babies from life-threatening infections and illnesses. If babies were breastfed early and exclusively for the first 6 months, over 820,000 lives could be saved each year!”

Not to mention, breastfeeding has many advantages for mom as well. Let’s take a deeper look at the benefits of breastfeeding for both mom and baby, and then I’ll share a few ways you can help encourage and support the women who are breastfeeding in your life. 

How Babies Benefit from Breastfeeding 

There are three key beneficial areas when it comes to nursing a newborn. Here’s how breastfed babies benefit…

Optimal Nutrition 

Formula recipes have come a long way in the last 100 years. However, nothing comes close to the natural milk a woman’s body produces. 

Breast milk is fortified with all the nutrients your baby needs to thrive. More importantly, it doesn’t contain extra fillers and additives that can cause your baby to experience excess gas, colic, and other digestional issues.

Of course any baby (whether they are breastfed or formula-fed) can struggle with tummy troubles. However, breast milk has proven time and time again to be easier to digest. 

Tip: To really ensure both you and your baby are getting the best nutrition, continue to take your prenatal vitamin while breastfeeding! 

Superior Immune Health 

Breast milk is loaded with your body’s natural antibodies that are essential in fighting off viruses and bacteria. 

This is exactly why breastfed babies often suffer less from ear infections, respiratory illnesses, and digestive problems. Knowing this is incredibly important as babies have very weak immune systems for the first 6+ months of their lives. 

While feeding breast milk can’t guarantee that your baby will never get sick, it will give your baby the best fighting chance against dangerous germs–especially during cold and flu season! 

Physical Bonding 

Finally, physical bonding is a major benefit of breastfeeding. 

Through eye contact and skin-to-skin closeness, a baby often feels more comfortable and secure while breastfeeding. Not to mention, chemicals released while breastfeeding–such as oxytocin–naturally stimulate sleepiness which can help a baby settle down and sleep longer stretches. 

Overall, the hormones released while breastfeeding can help establish a sense of trust and a bond that will last far beyond a child’s breastfeeding days.  

Note: This is also a major benefit for mom! 

How a Women Benefits from Breastfeeding

When it comes to breastfeeding we often focus on the benefits of the baby. What you might not know is that breastfeeding also carries many benefits for mom as well. Here are a few important benefits you should be aware of…

Reduced Risk of Developing Breast or Ovarian Cancer 

Shockingly, breastfeeding a baby for at least 6 months can help reduce a mother’s risk of developing breast or ovarian cancer. 

How? 

It mainly has to do with hormonal fluctuations. When a woman is lactating, hormonal changes often delay menstrual periods which reduce the amount of time the woman is exposed to the hormone estrogen. A reduction in estrogen reduces the chance that breast cancer and ovarian cancer cells will grow. 

Weight Loss

During pregnancy, women gain extra weight. While it’s recommended that most women shouldn’t gain over 30 pounds, many ladies find themselves packing on much more weight than that! 

The good news is that breastfeeding burns a lot of calories and can quickly help women shed that unwanted baby weight. 

It’s unlikely that most moms are going to find themselves at the gym just a few weeks after giving birth. This makes breastfeeding an ideal opportunity to provide your baby with the best nutrition while burning extra calories! 

Convenience 

Between excess laundry, constant diaper changes, and all-night feedings, the last thing a mom wants is more chores stacked up on her plate. 

Sure, breastfeeding is a lot of work. But heating up formula at 2 am, handwashing bottles, and having to get up to prepare your baby’s milk every 2-3 hours is a real pain–especially as mom recovers and might not be feeling her best. 

Breast milk is convenient as it’s always available, always at the right temperature, and doesn’t require the use of bottles which simply create more mess in the kitchen. Whether it be during the day or in the middle of the night, mom can quickly grab her hungry baby, nurse, and put her baby back down without any extra steps involved.

How You Can Support a Breastfeeding Mother 

Not everyone’s breastfeeding journey is easy. In fact, even moms with “easy” baby’s struggle, especially during the first few weeks of learning how to breastfeed.

This is where your support is needed. If you’re not sure how to help, here are a few ways you can support a breastfeeding mom in your life…

  1. Pick up extra chores around the house. Newborns need to eat around every 2-3 hours per day. This means mom is going to be spending a lot of time feeding her baby instead of working on household chores. Do an extra load of laundry, clean the kitchen, walk the dog, etc. This allows mom the time she needs to feed her baby without the pressure of needing to get everything done. 
  2. Encourage mom. Breastfeeding isn’t an easy task and it can quickly become draining. A few words of encouragement such as “You’re doing such a great job” can mean the world. Offer words of encouragement. 
  3. Do your research. The more you learn about breastfeeding the easier it is for you to understand what your partner/family member/friend is going through. 
  4. Split the baby duties. Mom shouldn’t be the one in charge of all of the baby’s care. If your partner is breastfeeding, sign yourself up for diaper duty…or whatever baby duties your partner needs help with. 
  5. Prepare snacks and drinks. Breastfeeding moms need to consume enough water and calories in order to produce enough breast milk. While your partner is breastfeeding, prepare her a healthy snack and a drink! 
  6. Be an advocate for nursing moms. It’s important that you stand up for your partner, especially when people on the outside are making it difficult for mom to breastfeed. Don’t just stand by the wayside. Speak up when someone says something rude about breastfeeding in public. Or, back your partner when a friend or family member tries to give unsolicited advice that contradicts your desire to breastfeed.

A Quick Word for Moms Who are Struggling to Breastfeed 

As a physician, I truly believe that breastfeeding is best for both mom and baby. That being said, nothing I shared today was intended to discourage or shame moms who are struggling to breastfeed that have turned to alternative options. 

At the end of the day, a fed baby is best, period! As long as you are putting in the work and research to ensure your baby is taken care of you’re doing an amazing job. 

If you’re struggling to breastfeed but don’t want to forgo the benefits of breastmilk, here are a few options that might help you…

  1. Team up with a lactation consultant. Lactation consultants are specially trained to help moms and babies learn how to breastfeed. Sometimes a simple adjustment is all that’s needed to make your breastfeeding experience so much better. 
  2. Opt for donor breast milk. Some women are over suppliers of breast milk and generously donate their extra milk to babies in need. If you want to give your baby all the benefits of breastmilk, ask your pediatrician about where you can locate donor breast milk. 
  3. Pump and bottle feed. Breast milk from a bottle is just as good as breast milk from a breast. If factors like breast pain or working full time are preventing you from using breast milk, pump and bottle feed your baby. Most insurances will cover a pump at zero expense to you! 

Best wishes to new moms and their support systems as you continue your breastfeeding journey! 

0
Top view of orange juice in a glass jar with drinking straw and slice orange fruit with green leaves isolated on white background.

Delicious and Healthy Orange Creamsicle Summer Smoothie Recipe

The summer heat might have you reaching for a cold treat. But, ice cream bars and sugar-filled popsicles can quickly throw off your health and weight loss goals. 

Every once in a while it’s ok to indulge in a dessert. However, it’s important to pay attention to what you’re putting in your body…especially because there are delicious alternatives to your favorite frosty treats that won’t have as big of an impact on your diet. 

When using the right recipe, you don’t have to feel guilty about treating yourself (or your kids) something sweet. It’s my hope that you can start swapping out those sugar-filled, processed desserts for healthier, more natural options. 

To lend you a hand, I’m going to share a delicious orange creamsicle recipe that your entire family is bound to love! Check it out…

Orange Creamsicle Smoothie Recipe

The best part about the orange creamsicle smoothie is that it’s made with many ingredients that you likely already have in your fridge or pantry! 

Here’s what you need…

Ingredients:

  • 2 scoops vanilla protein powder
  • 1/2 cup unsweetened almond milk OR coconut milk 
  • 1/2 cup coconut water
  • 3 ounces of fresh-squeezed orange juice
  • ½ teaspoon vanilla extract 
  • 1/2 frozen banana
  • 1 tsp honey
  • A handful of ice, depending on your desired frostiness

Note: If you don’t have oranges to squeeze, you can use orange juice. Be sure to look for a sugar-free variety. 

Nutritional Information:

1 8 oz. glass of this orange creamsicle smoothie contains approximately…

  • 200 calories
  • 1.2 grams of total fat
  • 34 grams of carbohydrates
  • 30 grams of sugar 

Directions:

  1. Add all ingredients into your blender.
  2. Blend the mixture. 
  3. Continue to add ice until the smoothie is at your desired consistency. 
  4. Serve and enjoy!

Creamsicle Smoothie Ingredient Benefits

While this recipe should certainly be treated as a dessert and NOT an every day drink, there are many nutrient-packed ingredients in this smoothie. Here are a few benefits that are contained within the smoothie ingredients…

Oranges

Oranges contain high levels of vitamin C, a vitamin that supports immune health and helps prevent you from getting sick! 

Coconut Milk/Almond Milk 

Coconut milk and almond milk are often fortified with calcium. Calcium is essential for keeping your bones healthy and strong!

Protein Powder

Protein powder contains exactly what the name says it does…protein. Consuming enough protein is vital as protein builds and repairs the tissues in your body. 

Bananas

Like oranges, bananas are high in vitamin C. But that’s not all they contain. They are well-known for their high levels of vitamin B6 (which helps produce red blood cells, turn fats into energy, and protect your nervous system) as well as Potassium which is important for heart health and blood pressure.  

Tips for Preserving and Serving Your Orange Creamsicle Smoothies

To some, the idea of whipping up a smoothie might seem like a lot of work. The good news is that this tasty treat can be made in advance and stored in your freezer to enjoy at a later date. 

Here are a few ways you can prep and serve your smoothies when you have some free time…

Tip #1: Make Smoothie Bags to Store in Your Freezer

When you have the time, whip up a batch of these smoothies. Then, instead of eating them, pour the mixture into an ice cube tray. 

Freeze overnight, then pop out the ice cubes and store them in a large freezer bag. When you’re ready to make a smoothie, pour a handful of the cubes into your blender, add a little bit of orange juice and blend! 

Tip #2: Blend Smoothie Pops for Your Kids 

Kids love popsicles. However, most popsicles you find in the grocery store are loaded with preservatives and sugar. 

This summer, trick your kids into enjoying a healthier alternative! Simply whip up a batch of the smoothie mixture, pour it into popsicle molds, and freezer for a minimum of 5 hours. 

When your kids want a treat, you’ll have a healthy option on hand.

Tip #3: Make Your Smoothie a Part of Your Meal Prep Routine 

Being prepared is the best way to ensure you have healthy options when your sweet tooth demands a dessert. 

All of the smoothie ingredients above can be bought ahead of time and stored in your pantry, fridge, or freezer. While you’re out shopping, grab everything you need even if you don’t plan on making a smoothie that day. 

Pre-freeze a bag of bananas. Stock your pantry with protein powder, coconut water, vanilla extract, and honey. And make sure you have oranges/orange juice and milk in your fridge. 

With a little prep, it’s easy to take control over your health, without feeling like you have to miss out on the little indulgences in your life! 

Give this recipe a try, and if you love it, please pass it along to your friends and family–they will thank you! 

I wish you a safe, happy, and healthy remainder of summer.

0
adult-1807500_1920

Summer Health and Safety Tips

Between family vacations, the warm summer sun, and time off from work and school, summer is by far one of the most fun seasons of the year. However, it can also be a dangerous season. 

Every summer people end up in the hospital due to heat exhaustion, heatstroke, sunburns, dehydration, and other weather-related activities. Not to mention other activities, such as swimming in large bodies of water or hiking on rigorous trails put people at risk for injuries. 

Before we get too far into the midst of the summer, I wanted to remind you of some important summer health and safety tips to help keep your family safe this summer. 

Check them out…

Summer Health and Safety Tip #1 – Wear Sunscreen

According to Cancer.org, about 3.3 million Americans are diagnosed with abnormal cancerous skin cells every year. Many of these cases are attributed to sun exposure. 

This is why it’s so important to ALWAYS wear sunscreen–regardless of your ethnicity or skin tone. 

If you’re outside in direct sunlight, it’s best to reapply sunscreen every 3-4 hours. If you’re in the water, you should be reapplying it more frequently–about every 2 hours while using a waterproof sunscreen. 

Summer Health and Safety Tip #2 – Stay Hydrated

Dehydration is always a serious health problem. However, in the summer heat, it’s even more dangerous as dehydration prevents your body from sweating, which makes it very difficult for your body to release heat. 

If you’re outside playing sports, on a hike, working in the garden, etc., be sure to bring a water bottle with you and stay hydrated! 

If you start to feel overheated, light-headed, or nauseous it’s possible you’re dehydrated. Get inside and get a drink! 

Summer Health and Safety Tip #3 – Take Breaks From the Heat

The human body is incredible…but it wasn’t designed to bake out in the sun all day long. This is why it’s so important to take breaks and get out of the heat. 

Every 2-3 hours I recommend that you take a break from being outside and take cover under a shaded area or inside an air-conditioned house. Get a drink and allow yourself to rest and cool down for at least a half-hour. 

It can be hard for kids to understand the importance of taking breaks–especially if you’re out at the pool or playing on the beach. Giving gentle reminders and having little incentives (like an indoor popsicle break) is a great way to help kids establish healthy habits.

Summer Health and Safety Tip #4 – Stay Safe in Groups 

Between hiking, biking, swimming, and so much more, the great outdoors is a lot of fun! 

There are, however, dangers that come with such fun outdoor activities. As a general rule of thumb, it’s safest to enjoy outdoor activities (like swimming in the ocean or biking the trails) in groups. 

If anyone happens to get sick or hurt while outdoors, having a friend who can call for help is a lifesaver! This goes for both adults and kids! 

Summer Health and Safety Tip #5 – Know the Warning Signs 

By far the most important summer safety tip is to stay informed on the signs and symptoms that a loved one might be suffering from a heat-related issue. 

Dehydration and heat exhaustion share many of the same symptoms. If you have a friend or family member who is exhibiting any of the following symptoms…

  • Rapid heartbeat.
  • Rapid breathing.
  • Dizziness. 
  • Sunken eyes.
  • Sleepiness.
  • Confusion
  • Irritability.
  • Fainting.
  • Low blood pressure. 
  • Muscle cramps. 
  • Cool, Moist skin. 

…be sure to get them into a cool shaded space immediately, then call their physician to figure out the best next steps to ensure something serious like heat stroke doesn’t occur. 

And of course, if there’s anything you need or are worried about in regards to your health this summer, feel free to schedule an online appointment with me here! 

Have a wonderful and safe summer,

0
covid-19-4960254_1920

At-Home Exercise Options: How to Stay Healthy, Active, and Fit While on Quarantine from COVID-19

Over the past few months, our lives have changed drastically due to the COVID-19 virus. 

While many of us are used to getting out of the house to work, shop, travel, and visit friends/family, we’re now cooped up in our homes. It’s very important to follow social distancing rules, but I know how difficult it is to feel like you’re constantly stuck in your home, unable to get out and stay active. 

Here’s the good news…

Just because gyms and workout classes are all shut down, it doesn’t mean you can’t get up and get moving to stay healthy and get rid of your pent up energy. There are so many ways to exercise from the safety of your own home–so no excuses! 

Here are a few ideas on how you stay active without having an expensive at-home gym or state-of-the-art exercise equipment…

Become a “StairMaster”

If you live in a two-story house, you know the aggravation of accidentally leaving something upstairs, and having to climb all the way back up to your second floor to go get it. 

Why? Because walking up the stairs takes energy and effort. 

Instead of using the Stairmaster at the gym, do a few reps of climbing up and down your staircase at home. It’s a great leg and cardio workout! 

Get Crafty with Homemade Weights

If you have hand weights at home, great! 


If not…that’s ok too! It’s really easy to find things around your home you can use as weights in order to work on your triceps and biceps.  Any of the following items can be used as hand weights…

  • Water bottles
  • Books
  • Canned veggies/soup 
  • Bag of potatoes
  • Dog food/Cat food bags
  • Laundry detergent bottles
  • Paint cans

Take a Walk/Jog Around the Neighborhood

As long as you’re maintaining a safe distance from everyone, there’s nothing wrong with going out for a walk or jog in your neighborhood.

Take your dog for a walk. Put in your headphones and listen to music while you walk. Challenge yourself to see how many laps you can run around your neighborhood. 

These are all great ways of staying active and safely getting out of your house.  

Try An Online Yoga/Workout Program 

The internet is filled with resources including easy-to-access workout videos, online yoga classes, and dance workshops. 

The best part…many of them are FREE. 

Simply log on to YouTube and search for the kind of workout class you’re interested in. I guarantee you’ll find something that aligns with your workout preference. 

Of course, you can pay for online video subscriptions as well, such as Crunch Fitness, DailyBurn, or CorePower Yoga, but it’s really not necessary to purchase a workout plan unless you truly want to! 

Indulge in an Old-Fashioned Recess Workout Routine

Chances are you’ve got plenty of “workout equipment” laying around in your garage that you haven’t even thought about…especially if you have kids!

Take a look through your garage and see what you can find. 

  • A jump rope is great for cardio. 
  • Building a hopscotch course with chalk can help you work on leg strength. 
  • Hula hoops make fantastic ab workouts. 
  • Toss a ball in the yard to work on your shoulder and arm strength. 
  • Dust off a basketball and shoot some hoops for a whole-body workout.  

There are so many ways you can stay active and healthy without even taking a step out of your driveway. Not to mention, taking advantage of home workout options can save you some money on expensive gym memberships in a time where so many people are struggling with work layoffs and other financial struggles. 

Doing Our Part to Help with COVID-19 

At Lifestyle Changes LLC, we want to make sure you and your family have safe access to health care when you need it most. 

Regardless of whether you have virus symptoms, or you’re struggling with a health issue but don’t want to risk making an in-person visit to your doctor’s office, we can help! 

Schedule an online consultation with me here, and I’ll be sure you get information and help you need to stay healthy and happy. 

Wishing you good health in a time of such uncertainty.

Yours In Health,


2
blog-image

Lifestyle Changes LLC Celebrates First Anniversary!

This month, on April 11th,  Lifestyle Changes LLC will officially be celebrating it’s one year anniversary!  There are so many reasons I am thankful for hitting this milestone. 

First and foremost, every year I’m in business is another year that I have the opportunity to help people across the country regain their health and start loving their body! 

I look forward to celebrating everyone’s success and good health in the year to come.

Second, opening Lifestyle Changes LLC has allowed me to continue my passion as a board-certified doctor, simply in a different capacity–online. It’s been a great way to provide online customized and personalized care. There’s nothing better than getting to wake up every day and do what I love! 

Finally, since opening my doors, I’ve had the opportunity to partake in so many wonderful opportunities and connect with people around the world.

To celebrate our one year anniversary I want to share a list of my favorite highlights from this year. Thanks so much for being a part of the Lifestyle Changes family and I hope you’ll continue to celebrate with us as the years go on! 

I was featured in Business Wire, Main Line Today, and Philly Mag.

I was honored to have an article published on how your life can change when you put forth the effort to lose weight. I invite you to read the entire article below! 

Read the article here

A second article I contributed to was for Main Line Today. In this article, I discuss how I use an app for remote patient monitoring via my weight loss management program. 

Read the article here

My book became an Amazon #1 Bestseller.

This year, my book, Get Your Sexy Back: A Guide to Bouncing Back After Pregnancy became a #1 bestseller on Amazon. 

Here’s the synopsis…

Being pregnant and becoming a new mom is one of the most special times you will have in your life. But along with pregnancy comes baby weight—and caring for a newborn makes it difficult to find the time to shed those excess pounds! At the same time, though, losing that extra weight comes with a myriad of benefits, including preventing health complications, improving your mood, and increasing your energy levels. Fortunately, this book can help.

If you’re interested in giving it a read, you can find it here

I was able to connect and care for my wonderful patients online. 

Since opening my doors, I’ve been able to provide quality, personalized online patient visits to over 100 men and women. 

If you’re interested in scheduling an online visit, you can do so here

I’ve successfully helped patients safely lose weight. 

Over 10 patients have successfully lost weight within the first three months on my program…and you can too! 

Interested in learning more about the program? Schedule an appointment today

I’ve built a wonderful community on social media where I can educate and connect with people around the globe! 

In the last year, I’m proud to say that my social platforms, including Instagram, Facebook, and Twitter have been growing. At this point I have about 1,000 followers across all platforms. 

This is exciting as I use these platforms to share information, educate people, and connect with those in need of quality health care. 

I’ve conducted over 30 Facebook lives and have over 100 posts on my social accounts. 

If you’re not following me yet, you’re missing out!

Stay up to date with all the latest news and information by following the accounts below…

Facebook

Instagram

Twitter 

I’ve had the opportunity to participate in various speaking engagements. 

Education is key when it comes to helping people attain good health. I’ve been honored to speak at various locations including Girard College, local high schools, and Oracle, where I’ve been able to share important information on health and wellness. 

I look forward to many more speaking opportunities as the year goes on.

Providing COVID-19 Assistance

Over the last few months, the COVID-19 pandemic has rattled the world. During this stressful time, people have needed access to skilled medical professionals like never before. 

Conducting online screenings/patient visits has allowed me to help my patients get the knowledge, care, and diagnosis they need in order to remain healthy. Best of all, virtual appointments help protect everyone from having to sit in an ER or doctor’s office where others might potentially be carrying the virus. 

If you’re worried about your health or are suffering from flu-like symptoms, I encourage you to set up an online screening so we evaluate whether you may need further testing.

Schedule an appointment today

Whether you’re a patient, a social media follower, or a friend/colleague/or family member I want to thank you once again for being part of the Lifestyle Changes family. 

I look forward to continued growth and helping those in my network achieve their health and wellness goals.


2
carrots-3467399_1920

Happy National Nutrition Month: Tips for Building a Healthy Body

Happy National Nutrition Month!

During this month, I encourage people to celebrate their health, alongside the healthy habits that have helped them reach their fitness and wellness goals. 

If you’re not where you’d like to be yet healthwise, that’s ok. It’s never too late to pick up new habits that will help improve your wellbeing, whether your end goal is to lose weight or simply to build a stronger, healthier body. 

In honor of National Nutrition Month, I’m going to share a few tips on what kind of changes you can make that will promote a healthier lifestyle. 

Let’s get started…

Carbs, Protein, and Fats: How Much Should I Be Eating?

When it comes to portion sizes, there are a lot of rules regarding quantity consumption. 

So what exactly should you be eating, and how much?

To give you a good rule of thumb, let’s look at the three macronutrients: carbs, proteins, and fats. 

Carbs 

When most people think of carbs, they think of the not-so-healthy kinds such as processed bread, pasta, or chips. 

But, contrary to popular belief, carbs are actually an important part of your diet. The key is selecting the right carbs to consume. 

Where can healthy carbs be found? Easy! Check out the following foods…

  • Fruits
  • Vegetables
  • Milk
  • Nuts
  • Grains
  • Seeds
  • Legumes

Shocked? Most people are! 

Carbs can be good for your diet and the Mayoclinic.org recommends you should consume between 225 and 325 grams of carbohydrates a day–depending on your height, weight, and activity level. 

Of course, there are reasons you’d want to cut carbs out of your diet. For example, if you are obese, one of the best ways to quickly lose weight is to lower or remove carbs from your diet. 

To find out what’s best for you, be sure to talk to your doctor or set up an online appointment with me and we can talk about what’s best for your body. 

Proteins 

Protein is an extremely important part of your diet. 

The reason: Protein helps support the health of your body’s hair, skin, nails,  blood, connective tissues, antibodies, and enzymes. 

When it comes to protein, we often think about consuming chicken or beef. But, protein is so important even vegetarians have to find outside sources of protein in the form of eggs, nuts, or plant-based snacks. 

No matter what source of proteins (animal-based or plant-based) you enjoy, health.Harvard.edu recommends that the average female should consume around 56 grams and the average male should consume around 66 grams of protein each day. 

Weight loss tip: If you’re trying to lose weight, increase your protein intake! This helps with satiety so you won’t feel as hungry throughout the day! 

Fats

Fats are another important part of a healthy diet that tend to get a bad rep when it comes to eating a diet that supports good health. 

However, avoiding fats altogether can be detrimental to your body. Fat sources are important as they…

  • Provide your body with energy. 
  • Support cell growth.
  • Keep your body warm.
  • Help your body absorb various nutrients. 
  • Aid in hormone production.

Fats are so important, in fact, that the Cleveland Clinic recommends an average person should consume between 44-77 grams of fat per day, based on a 2,000 calorie per day diet. 

(Of course, if you’re working on losing weight, your fat intake should be less!)  

The key is avoiding unhealthy fats…

  1. Saturated fats, which come from red meat, full-fat dairy products, and poultry. 
  2. Trans fats, which are mostly found in bread, butter, and spreads, packaged foods. 

Instead, stick to healthy fats such as:

  • Avocados 
  • Fatty fish (i.e. salmon, tuna, mackerel) 
  • Nuts (i.e. walnuts, almonds, cashews)
  • Seeds (i.e. flax, chia, pumpkin) 
  • Oils – (i.e. olive, canola, sunflower)

Multivitamins and Supplements 

Getting all the vitamins and nutrients you need to thrive can be a challenge–even when you eat a well-balanced diet. That’s why most people turn to a daily multivitamin or supplement regimen. 

Of course, it’s important to talk to your doctor before adding any new form of vitamin or supplement to your mealtime routine. However, here are the most recommended vitamin and supplement needs for both men and women…

Recommend Men’s Vitamins/Supplement list:

  1. Zinc – supports testosterone production 
  2. Fish oil – supports heart and prostate health
  3. Whey protein powder – Supports muscle health 
  4. Vitamin D – supports bone health and reproductive health
  5. Daily Multivitamin – covers all the nutrients men might not get enough of in their diet

Recommend Women’s  Vitamins/Supplement list:

  1. Calcium – supports bone health and healthy muscles 
  2. Vitamin D – supports bone health & reduces the risk of some cancers
  3. Iron – increases the health and quantity of red blood cells 
  4. Magnesium – helps regulate blood pressure & blood sugar levels
  5. B12 – keeps the brain and nervous system healthy 
  6. Fish oil – is rich in omega-3 fatty acids 
  7. Daily Multivitamin – covers all the nutrients women might not get enough of in their diet

Carb Substitutions

Before I wrap up, I want to stress that achieving better nutrition often boils down to making simple, healthier choices that will impact your health in the long run. 

I know that a lot of people struggle with carb consumption. So, in celebration of National Nutrition Month, I’m going to share a few of my favorite carb substitutes that will make a big difference in your diet. 

Here are 5 quick carb substitutions you can try! 

Lettuce Wraps

Put down the bread. The next time you go to make a sandwich, use a lettuce wrap instead. Wraps are delicious and I promise with all the delicious ingredients inside your wrap, you won’t miss the carbs for a second! 

Spaghetti Squash

Are you a pasta lover? You’re in good company! Pasta is delicious, and when you use spaghetti squash instead of regular pasta noodles, you won’t have to feel guilty about enjoying your meal. 

Cauliflower Crust 

There’s no denying that pizza is a popular comfort food.To make your next pizza even healthier, try using a cauliflower crust recipe. 

Portobello Mushrooms

Portobello mushrooms are savory, filling, and versatile. Instead of grabbing a bun at your next BBQ, try grilling these mushrooms instead as a bun replacement. Not only are they a healthier option, but they will add great flavor to your burger or chicken sandwich! 

Eggplant Slices 

Eggplant is another hearty veggie variety that can be used as a quick carb substitute. The next time you’re making lasagna, skip the noodles. Instead, thinly slice layers of eggplant and use them as the foundation for your dish! 

If you have any questions regarding your health or what you should be doing to attain a healthier body, I want to invite you once more to schedule an online appointment with me. 

Schedule an appointment here

Happy National Nutrition Month! 

Yours In Health,

2
44

Share the Love: Tips for Taking Care of Your Heart During American Heart Month

February is known as the month of love. But, did you know it’s also American Heart Month?

This month as you’re loving on your friends, family, and/or significant other, I encourage you to also give your heart–one of your body’s most important organs–a little extra TLC. 

The reason…

  • Heart disease is the #1 cause of death in the USA. 
  • Every minute a heart attack fatality occurs. 
  • Minorities are half as likely to get preventive treatment for heart disease and African Americans are affected by heart disease at twice the rate of Caucasians. 
  • 14 million Americans have a history of heart attacks or angina.
  • Women under the age of 50 are twice as likely to die of a heart attack than men are.

(Stat credit: www.womensheart.org/)

If you haven’t thought much about your heart health at this point, don’t panic. There are many things you can do to improve your heart health and help prevent heart disease or a heart attack from developing. 

Here’s what I recommend…

Eat Less Salt

Eating too much salt throws off the balance in your bloodstream and reduces your kidney’s ability to remove water. 

This places a lot of stress on your blood vessels. In return, that stress causes high blood pressure which can quickly take a toll on your cardiovascular system. 

To avoid salt, opt for sodium-free options when cooking. Instead of seasoning food with salt, you can try a variety of other seasonings like rosemary, thyme, or garlic to add flavor. 

While we’re talking about food, it’s always important to eat a heart-healthy diet. This means cutting out…

  • Trans fats
  • Sugars
  • Processed foods 

…and eating more…

  • Healthy fats (i.e. nuts, avocados, fish oils)
  • Fruits and veggies 
  • High-quality proteins 

Get Moving

Your heart is a muscle. That means it needs to be exercised in order to keep it strong and healthy–exactly how you would need to do crunches to form a 6 pack of abs. 

Getting at least 30 minutes of exercise each day helps keep your heart strong. 

You don’t have to be a marathon runner to do your heart good. Go on a walk in your neighborhood, join a yoga class, or take a daily hike in the woods. Any activity is a good activity. 

Reduce Stress Levels

Stress hinders your heart health in many ways. 

For example, people who are stressed often tend to…

  • Stress eat. 
  • Avoid exercising.
  • Smoke.
  • Excessively drink. 
  • Have increased adrenaline levels.

Instead of turning to these bad habits, reduce your stress in a healthier way by…

  • Calling a friend.
  • Meditating.
  • Going for a walk.
  • Booking a massage.
  • Getting your nails done. 
  • Whatever other activities you find enjoyable! 

It’s never too late to start on the path to a healthier heart. No excuses–get out there and get started! 

Before I wrap things up, I wanted to give you some insight into a few exciting things happening over here. 

Martin Luther King Event

On January 20, I enjoyed participating in an MLK event that was hosted by Global Citizens at Girard College, Philadelphia, PA.

I was an exhibitor and presented a workshop- Health & Wellness Trivia. It was a wonderful time! 

Magazine Features

In the month of January, I was featured in two magazines–Main Line Today and PhillyMag.com. 

The article featured content on how changing your weight will indefinitely change your life. 

Read the article here: https://www.phillymag.com/sponsor-content/local-bariatrician-weight-loss/

New Book Launch

Last, but not least, I’m excited to announce the virtual launch date party for my new book, Get Your Sexy Back: A Guide to Bouncing Back After Pregnancy.

In the book I offer advice on how to return to your best self after pregnancy, giving tips for losing weight while acknowledging that as a new mom, you will be incredibly busy. With chapters on the importance of mindfulness, eating healthy, fitness, adequate rest, lifestyle changes, and ways to maintain the weight loss after you’ve reached your goal, this book is incredibly helpful to moms who want to get their sexy back!

Want to join the party?

Find me on Facebook live on February 20, 2020, at 12 PM EST. 

Link to event: https://www.facebook.com/drjaninedarby

To join the event, please RSVP at www.drjaninebook.com

Yours in Health, 

Dr. Darby 

1
IMG_7649-3

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

 

 

3
fullsizeoutput_3211

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

1