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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.

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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,

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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,


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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.


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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,

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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 

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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