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.


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,

IMG_6412

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

 

 

 

IMG_6273

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

blog_logo

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!