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Diabetes Awareness Month: 15 Fun Facts About John

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15 Fun Facts about John (as told by his wife, Angie) in honor of Diabetes Awareness Month:

  1. Besides having B.S. & M.S. degrees in Nutrition, he also has a B.S. degree in Political Science.
  2. He takes diabetes very seriously. When he was diagnosed with Type 1 Diabetes 28 years ago, he decided to return to college & study Nutrition. He wanted to help as many people as possible.
  3. He met his wife Angie (also a Dietitian) in Nutrition Assessment class at James Madison University.
  4. He is the father of two teenagers, Jonathan & Bayleigh. Jonathan (the oldest) is a Freshman at the University of Florida & is studying Sports Journalism.
  5. He once played the Leader of the Lollypop Guild in The Wizard of Oz. 🍭
  6. He is a baller! 🏀 He played point guard on his high school basketball team & many years for our local Rec League (just got a call to return! Will he? Stay tuned!).
  7. He has been in the presence of a Saint (Pope John Paul II in Mile High Stadium).
  8. His favorite pastime is attending college football games. 🏈
  9. His second favorite pastime is tailgating!
  10. He eats 2 apples EVERYDAY. 🍎🍎
  11. His favorite food is pizza. 🍕
  12. He exercises each day of the week. This includes running, weight lifting, Angie’s spin class & biking.
  13. He rides his bike to the office when he can.
  14. He has 3 alpacas (“V.E.G.” – “Vision, Ella and Giselle”). 🦙🦙🦙
  15. One Halloween, he dressed up as a cheerleader and cheered for his patients as they were receiving dialysis (encouraging them to take their Phosphate binders!).

And a Bonus Fact!

  • He is an awesome cake decorator 🎂 and has even decorated a wedding cake!

It’s Your Health. It’s Your Life. Make That Change!

The History of Diabetes (We’ve Come a Long Way Baby!)

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On this World Diabetes Day, let’s take a look at diabetes from a historical perspective.   We have come a long way with the diagnosis, treatment and tools to aid diabetes management.

Frederick Grant Banting (right) and Charles H. Best with Marjorie

Aware of the Symptoms but not the Cause….

The earliest known mention of diabetes was in 1552 BC, when Hesy-Ra, an Egyptian physician, documented frequent urination as a symptom of a mysterious disease that caused severe weight loss.  Around 600 BC, Charaka, an Indian physician described the disease as “honey-urine” or “sugar cane urine”. Physicians around this period often used ants and other insects to help diagnose diabetes because they would be attracted to the area in which someone with diabetes had urinated.  In 250 BC, Apollonius of Memphis coined the term “diabetes” which is Greek for “siphon”, meaning “to pass through”. At this point in time, physicians were observing that patients tended to pass more fluid than they would drink; however, they still had no idea about the cause.

In 150 AD, Arateus, a Greek physician, described diabetes as “the melting down of flesh and limbs into urine…life is short, unpleasant and painful.”  In 1675, Dr. Thomas Willis of London determined if his patients had diabetes by tasting their urine. He added the word “mellitus”, meaning “honeyed” to the word diabetes.  In the 1800’s, scientists developed chemical tests to detect the presence of sugar in the urine (source: www.everydayhealth.com).

Up to the early 19th century, the kidneys, stomach and liver were thought to be linked to the cause of diabetes.  Then, in 1869 the islet cells of the pancreas were described in detail through a dissertation by Paul Langerhans (source: https://www.ncbi.nlm.nih.gov/pubmed/21818991).   Langerhans did not hypothesize on the role of these cells but, in 1893, French histologist GE Languesse named these areas “ilots de Langerhans”.  At this point in time, the insulin producing role of these cells was unknown (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1769627/ ).

A Link between the Pancreas and Diabetes…

In 1889, German physicians Joseph von Mering and Oscar Minkowski removed the pancreas from a healthy dog to study the role of the pancreas in digestion. Several days after the dog’s pancreas was removed, the doctors happened to notice a swarm of flies feeding on a puddle of the dog’s urine.  When they tested the urine to determine the cause of the flies’ attraction, they found that the dog had sugar in its urine which, of course, is a sign of diabetes. Because the dog had been healthy prior to the surgery, the doctors knew that they had caused it to have diabetes by removing its pancreas.  This happened by accident as diabetes was not the intention of their study. However, their research was so very important because it showed there was a link between the pancreas and diabetes (source: https://www.pbs.org/wgbh/nova/article/accidental-discoveries/).  Then in 1910, Sir Edward Albert Sharpey-Schafer found that diabetes was the result of the absence of one chemical, which he named “insula”, meaning “island”, in reference to the insulin-producing cells of the pancreas, or, “Islets of Langerhans” (source: https://www.ncbi.nlm.nih.gov/pubmed/21818991).

Finally… A Discovery of the First Miracle Drug!

In 1921, the life expectancy for a person diagnosed with what was then known as “juvenile diabetes” was less than a year.  Motivated by the loss of a close childhood friend to diabetes at the age of 14, Frederick Banting, an Ontario physician, left behind a medical practice to pursue research.  He hypothesized that a part of the pancreas produced a substance that could treat diabetes. He and his assistant, Charles Best, began testing his theory in dogs. They removed the pancreas of dogs and then injected them with a chemical extracted from the pancreatic islets of Langerhans (insulin).  They found when the dogs were given a few injections a day, their blood glucose levels would decrease and they would be healthier and stronger. 

They added a chemist, J.B. Collip, to their team to begin producing more insulin to perform larger trials.  Before testing their treatment in humans, both Banting and Best tried the injections on themselves to ensure that they would be safe in humans.  In 1922, Leonard Thompson, a 14 year old who was close to death from diabetes at Toronto General Hospital, became the first person to receive injections of insulin to treat diabetes.  He improved immediately and lived another 13 years before dying of an unrelated condition.  Banting and Best made the patent available free of charge so that millions worldwide would be able to access insulin.  Banting and laboratory director, J. MacLeod, received the Nobel Prize in Medicine the following year. They both shared their Prize money with others on the team who were not recognized, in particular Best and Collip (source: https://www.ncbi.nlm.nih.gov/pubmed/21818991). 

We, as diabetes educators as well as a family who experiences diabetes on a daily basis (John has had Type 1 Diabetes for 28 years) we are eternally grateful for the dedication and persistence of Dr. Frederick Banting and his assistant, Charles H. Best. Today is the birthday of Dr. Banting and the reason for the recognition of the worldwide celebration & recognition of World Diabetes Day. There is much work to do in the field of diabetes, such as the extreme high cost of insulin that we are now facing as well as the epidemic of Type 2 Diabetes. However, on this day we are so grateful for the discovery of insulin. We must, as a nation, not fail to forget that Banting and Best made the patent for insulin available “free of charge” so that it would be accessible worldwide.

We wanted to recognize the photo above. Nutrition Pair, LLC purchased the rights to use this photo from the University of Toroto Archives: UTA, Frederick Grant Banting and Charles H. Best, A1978-0041/001(53). This photo really touches our hearts. Dr. Banting is on the right and his assistant, Charles Best is on the left. With them is Marjorie, one of the laboratory dogs. In fact, she was a favorite of theirs. Here is a quote from Charles Best from his Book, “The History of Insulin” (1962):

“We were both genuinely fond of the experimental dogs with which we worked…We felt strongly then, as I have always felt since, that no animal should be subjected to pain which the human experimenter would not be willing to bear himself”. 

It’s Your Health.  It’s Your Life.  Make that change! ™

 

 

Diabetes Management from a Personal & Professional Perspective

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Diabetes Management from a Personal & Professional Perspective

By John Lamberson of Nutrition Pair

I have always maintained that diabetes saved my life and helped me meet my wife, and colleague.

Being diagnosed with type 1 diabetes a year after graduating college was tough, but in the end, it was a good thing. Diabetes encouraged and motivated me to change careers and return to school to obtain a Master’s Degree in Nutrition and Dietetics. It was in graduate school where I was lucky enough to meet my wife Angie, and little did we know that Nutrition Pair would become our life.

One of the driving forces for me to become a registered dietitian (RD) was based on how I was counseled after my diabetes diagnosis. Unfortunately, the entire experience was not a positive one.

The dietitian working with me was adamant about how I needed to avoid certain foods and reinforced how I would have to give up many of my favorites, including pizza and orange juice. I was determined to not let diabetes control me and have used my disease to benefit my life and the lives of others.

Similarly, Angie’s road to becoming an RD was based around helping others as well. Her specific interest in diabetes came later after working in public health and ultimately seeing my experience with the disease.

Through personal and professional experiences, we understand the added responsibility one must take on to live with and manage diabetes. We quell any concerns one might have, by looking at diabetes as a “family disease.” What we mean is that diabetes management can be heavily influenced by those supporting the person with diabetes. We see the “family” as not just the client’s household members, but also the support we provide as healthcare providers.

When we counsel, we provide knowledgeable and supportive information with tools the client can use that are personal to them and meets their specific needs. Doing this also helps us to develop an individualized meal plan tailored to their favorite foods, because as RDs, food is what draws us! We believe that finding ways to enjoy your favorite foods is paramount to living with and managing diabetes.

A trusted diabetes management tool we utilize to help clients maintain enjoyment with food is low calorie sweeteners (LCS), including sucralose, which is used in the original SPLENDA® Sweeteners. SPLENDA® Sweeteners are a game changer for diabetes meal planning.

We often get asked about the safety of low calorie sweeteners. We feel confident in using and recommending SPLENDA® Brand Sweetener (sucralose), as we’ve reviewed the breadth of evidence behind it and note it has a well-documented safety profile backed by over 20 years of research. One of the most extensive review papers to date on sucralose also confirms that there are no safety concerns from extended daily use in various populations, including people with diabetes. What’s more, long-term, well-designed clinical studies also support the role of sucralose as a safe strategy to manage carbohydrate intake that does not impact blood sugar or insulin levels, which are important findings that we translate for use personally and professionally.

We use SPLENDA® Sweeteners in some of our personal recipes too. This time of year, we love to make summer oatmeal and SPLENDA® No Calorie Sweetener gives it a touch of sweetness without all the carbs and calories of sugar! SPLENDA® Sweeteners allow us to enjoy all foods together without raising my blood sugar levels, and helps me to monitor my total carbohydrate intake. I enjoy adding SPLENDA® No Calorie Sweetener, along with cinnamon, berries and dried cranberries, to my oatmeal for a little extra sweetness and flavor.

A second tool that allows us to extend our support in diabetes management is through an exciting trend in healthcare, and that is telehealth.

Consistent counseling that offers face-to-face communication is so important when working with clients who are managing their diabetes. We’ve run into problems setting up meetings, or not being able to visually see their meals and food choices. This is especially true because we are in a rural setting and some of our clients need to drive over an hour to our office. Additionally, some of our elderly clients have a difficult time traveling. To help alleviate those barriers, we use Healthie, a telehealth system, to further extend our services and support in diabetes management.

To effectively counsel for diabetes management via telehealth, here are 3 critical tips we would recommend:

  1. Establish Rapport

When meeting in-person is a challenge, telehealth provides a great replacement option with live video capabilities. This allows us to establish a rapport right at the initial meeting even if conducted virtually. With telehealth, we broaden our reach, helping even more clients manage their diabetes at their convenience. We also have clients share their blood glucose levels with us directly through our secured telehealth platform so we can make the appropriate dietary adjustments.

  1. Be Present and Mindful to Help with Active Listening Skills

Telehealth sessions can also be conducted via just audio. If that’s preferred, we do encourage clients to be in a quiet environment free from distractions. A great tip for these types of counseling sessions is to be present and focus closely on how a client answers your question. This type of approach demands that the dietitian develop their listening skills. If you cannot see the client, you cannot rely on body language and energy level as counseling ques. Remember to not only listen to what is being said, but also to how it is being said. Picking up on changes in speed of response, energy level of response and tone of voice can provide clues on how your client is really doing. Avoiding disruptions and using active listening skills are important during video sessions as well.

  1. Document Sharing

Telehealth gives you the ability to extend your educational tools seamlessly through document sharing. To help us illustrate our point, Healthie has a screen share feature. Clients can easily upload photos of their meals or share laboratory work. We like to utilize the SPLENDA® professional site for current diabetes management practices, as well as source education materials for our clients. Some resource we are currently using with clients include Nutrition Tips for Diabetes and recipes.

As healthcare providers, we highly recommend referring to the SPLENDA® professional site for client education resources when conducting a telehealth session for diabetes management. To learn more on how the SPLENDA® Brand can help support your clients in controlling their blood sugar levels and with weight management, request your free SPLENDA® Professionals Toolkit. You’ll receive samples, valuable coupons, recipes, along with health and safety information.

Remember, diabetes management is not a “one size fits all” approach. Meeting your clients where they are – literally, via telehealth and finding out how to adjust their dietary choices so they can reach their goals are important in achieving a balanced and successful diabetes management plan!

Nutrition Pair™ has partnered with the SPLENDA® Brand for this blog post and have been compensated. However, the opinions expressed are our own and we have not been paid to publish any positive comments.

Angie and John Lamberson are a married couple of Registered Dietitians, Certified Diabetes Educators, and Certified Integrative Health Coaches. They are co-owners of Nutrition Pair, LLC visit them at NutritionPair.com.

Happy Thanksgiving, Diabetes Style

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From our family to yours…we wanted to wish everybody a Happy, Healthy and Safe Thanksgiving!  This is the kickoff to the Holiday Season and as a person with Type 1 Diabetes, I am frequently asked how I handle eating during this time of year and still control my blood sugars.  My approach is simple.  First, I maintain my exercise program!  Exercise is part of the blood sugar control program. Second, I never say or let it be said, that I cannot have a certain food.  I do not forbid myself from eating anything.  I do continue to watch portion sizes and keep track of the amount of carbohydrate that I have eaten.  And, I check my blood sugars more often to help me identify how my body is reacting to the foods I’ve had.  Checking blood sugars allows me to better dose my insulin and maintain control.  Most importantly, I try to shift the focus from the foods to the people.  To me Thanksgiving is about sharing memories about the past year and looking toward the future.  Cherish the time with one another and enjoy the love, laughter and warmth the Holidays can bring.

It’s Your Health.  It’s Your Life.  Make That Change!

~ John

Do You Consider Orange Juice an Energy Drink?

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Went grocery shopping the other day and was looking for my regular OJ.  Searching for pulp free without any added calcium or other stuff.  A new carton caught my eye.  Made by HomeMaker Premium, this OJ seemed different.  As you may know, I enjoy reading labels and analyzing what the label says and how it compares to the packaging on the front of the carton.  So, this product made me stop and read.  My first thought was, “What is OJ + Energy?”  Checking the carton, I soon realized the “Energy” was froHomeMakerPremium OJ+Caffeine Frontm added Caffeine!  Not what I was expecting from an Orange Juice.  OJ by itself provides you with enough calories in the form of carbohydrate to give you a tremendous amount of energy.  Why add caffeine?

What I did not immediately see, though, is anything telling me that caffeine had added.  Check out the front of the package.  See any evidence of caffeine?  What stands out to me is the sign stating HomeMaker Premium OJ+Energy Sign“100% Orange Juice”.  While it is 100% juice, caffeine has still been added and I’ve never seen caffeine in OJ  before.  And, the last time I checked, caffeine was not a NATURAL ingredient in oranges.  We normally buy the HomeMaker brand of orange juice because of the taste, the quality and the cost.  However, when seeing their new offering, I was disappointed.

The more I thought about this product and where it was located in the grocery store, the more concerned I became.  Would a patient with heart disease trying to eliminate caffeine from their diet recognize the added caffeine in this product? How about HomeMaker Premium OJ+Energy Warningsa child that drinks 12 ounces of OJ at time.  What happens there?  I was impressed to see that the company did add a warning box, highlighted in red, on the Nutrition Facts side of the box stating that children, pregnant or nursing women, and persons sensitive to caffeine should not drink it.

HomeMaker Premium OJ+Energy Caffeine content

They also took the time to complete a full side panel to compare the caffeine content of different beverages to the OJ with added caffeine.  However, I was still uncomfortable with seeing caffeine added to OJ and being promoted as a “Natural Energy boost”.  With the carbohydrate content in Orange Juice, it provides its own energy source and does not need an added punch to do that.  To “Wake up Naturally”, as the front of the package claims, does not have to require adding caffeine to OJ.

While I was doing research on this product, I found the contact information and decided to submit an email to offer my concerns about what I saw.  Within 20 minutes of sending the email, I received a phone call from the company. I was fortunate to be speaking with Mr. Brandon Saltmarsh, one of the family owners of HomeMaker!  He took time out of his day to call and discuss my concerns.  We spoke about why the company decided to offer this new product.  He stated that they are trying to offer a healthy alternative to the energy drinks flooding the markets.  I often discuss, especially with middle and high schoolers,  the problems/dangers of energy drinks, especially when they are marketed to teenagers!   He did ask me to take a look at the packaging and caffeine content for the energy drinks and the V8 Fusion + Energy drinks.  Interestingly, the products all contain about the same amount of caffeine, 80 mg for an 8 ounce serving. Mr. Saltmarsh’s contention was that energy drink manufacturers try to conceal the amount of caffeine in their products.  It is true, warning labels and caffeine content are more difficult to find on the energy drink packaging.  But, the difference between OJ and energy drinks is that I know what I’m looking for in an energy drink and what to expect.  If I go to the OJ section, I’m not thinking about  added caffeine…although, I guess I will now. HomeMaker Premium OJ+Energy Updated SignBut my feelings are that they don’t need to confuse the public by mixing the caffeine added OJ in with the regular versions.  One of suggestion was to add a statement indicating that caffeine has been added to the OJ.  Maybe a bit more prominent by adding it to the sign on the front of the container, like I did in the photo.

What it all boils down to is, you have to be aware of your food choices.  Use the food labels and the ingredient lists to help you find foods that will help you reach your health goal.  As we often say, no need to read food labels when you’re choosing fresh fruits and vegetables!  And when you choose juices, keep them to no more than 6 oz each day.  You’re better off eating fruit than drinking it!

I do want to thank Mr. Saltmarsh for taking the time to speak with me today!  I look forward to seeing how your new product progresses.  But C’Mon Man!  Do we have to have caffeine added to Orange Juice?

~John

It’s Your Health. It’s Your Life. Make That Change!

 

 

Making Change Requires Brain Work!

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A recent article from US News & World Report detailing the outcomes of a study showing that almost 10% of the US population has a diagnosis oA Strong Positive Mental Attitudef Diabetes.   Given the current state of the Health of America, this report may not come as a surprise.  To review about diabetes, there are two main types, Type 1 and Type 2.  If you’re pregnant, we could discuss Gestational Diabetes but they were not included in this study.  Remember, Type 1 Diabetes comes about from an autoimmune response within the body. A person with Type 1 will require daily insulin injections to live.  Type 2 Diabetes, on the other hand, has been referred to as a  “lifestyle” disease.  While the exact cause or reason Type 2 begins remains a mystery,it is evident that diet, weight and a sedentary lifestyle play a significant role in setting the stage for Type 2 Diabetes.  With Type 2 Diabetes, many people get a warning to make change if they are diagnosed with what has become known as “Pre-Diabetes”.  Pre-Diabetes simply refers to having blood sugar levels that are elevated outside of the normal range but not yet high enough to be classified as having Type 2 Diabetes.

We know the public health crisis that Diabetes presents.  With increased levels of Diabetes comes increased levels of heart disease, stroke, kidney, nerve, and eye damage which all require increased amounts of money to manage health care costs.  The remedy to prevent this from happening?  Well, it’s known.  It requires a change in our lifestyle and food choices.  Simple right?  No, not simple at all.  I want you to think about a purposeful change you’ve made and have been able to maintain.  How did you make that change? What lead you to make AND maintain that change?  Have you ever thought about how our brains are actually wired to resist change?  Take a simple test.  Clasp your hands together.  Notice which hand is on top.  Now, clasp your hands together again.  This time, however, reverse which hand is on top.  Feel weird? Sure it does.  For the next couple of days, try to clasp your hands in this reversed way.  Can you do it?

We are used to doing things a certain way.  These “ways” become habits.  As habits form, our brain develops pathways that allow for those habits to occur without us really having to think about them.  The more we follow a habit, the deeper that pathway becomes.  Think of those pathways like a river bed.  The longer the river flows, the more defined that bed becomes.  Altering the bed becomes very difficult the longer that pathway exists and is used.

Can we change our habits?  Sure, but it takes time and dedication. Part of the model that makes up Integrative Health Coaching at Duke is understanding the Neuroscience of Change.  Survival is the name of the game for the brain.  We have developed three basic guides for survival:

  1. We want to be in control of our own destiny.
  2. We want stability and predictability.  Knowing what is stable helps to make it predictable and allows us to easily determine safety levels.
  3. We embrace pleasure and avoid pain.

The trouble is, we are in a constant state of change.  We are not alone in this world so we will never be in complete control of our destiny.  Life is full of instability and unpredictability.  While this may alter our feeling of safety, it is also part of what makes life fun and exciting.  We all try to avoid pain in hope of only feeling pleasure but we know that won’t happen all the time either.  Without pain, we cannot fully appreciate the pleasures of life.  A proverb, “The soul would have no rainbow if the eyes had no tears.”, attributed to the Minquass Nation and the title of a book by Guy Zona, sums up the importance of experiencing all of what life has to offer.

The experiences we have in life is what helps to define who we are and how we act and react in different situations.  Those experiences can serve us well.  However, when a change in our habits is necessary to help us become better or healthier, that can be a difficult thing to achieve.  So what can we do? Start at the very beginning.  You are the most important part of this equation. If you want to change something about yourself, you are the expert about that!  You may require some help in becoming more aware of how you act or react in different situations but  that is good first step to help you find your path to wellness.  Being able to visualize what your success looks like will help you formulate a plan.  Like Walt Disney said, “If you can dream it, you can do it!”.  The key is to develop your plan, taking small steps.  Celebrate all success, no matter how small it may seem.  Repeat, repeat, repeat, repeat the new action you are trying to bring out.  It has been estimated that it can take 10,000 repetitions before a new action forms a neural pathway in the brain.  That’s a lot of doing but remember why it is that you’re making these changes!

Angie & I are both Duke-trained Integrative Health Coaches who know and live with diabetes and will empower and support you in making health changes that will prevent or better manage diabetes.  Interested in working with a health coach?  Visit our coaching services page here.

It’s Your Health.  It’s Your Life.  Make That Change!

~ John

“The best medicine for overweight and obese kids is better use of their feet and forks, not something from a pill bottle.” ~ Dr. David Katz

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Love the quote in the title!  That quote applies to more than just overweight and obese kids.  It applies to all of us.  The quote was a comment by Dr. Katz, the director of the Yale University Prevention Research Center, on a study that was recently reported on December 17th, 2013.  The meta-analysis, reported in the article, Metformin causes modest weight loss,  evaluated previous weight loss studies and the use of Metformin (Glucophage) given to overweight children, without diabetes, to help with weight loss efforts.  Metformin is a drug used in those with Type 2 Diabetes to help reduce the incidence of insulin resistance.  Insulin resistance occurs when the body does not recognize insulin and it cannot lower blood sugar levels adequately.

Results of the analysis did show a small amount of weight loss seen with the children using the medication.  However, the difference in weight loss between those using Metformin and those changing only lifestyle behaviors was minimal.  Once again, we see that the best resuliStock_000010497610Smallts come from us making changes not with us relying on medications to make those changes.  The other benefit of not relying on medication is that we reduce costs and do not have to fear the potential side effects that come with any medication.

Start improving your health today by going for a short walk, or by reducing the number of sodas or sweet tea you drink.  Add a piece of fresh fruit to your meals, increase the amount of vegetables, or fix more meals at home.  We have the opportunity each day to make changes that will improve our health.  Remember, each one of us holds the keys to bettering our health.  Medications are not something that needs to be avoided.  But, we do need to commit to a healthier lifestyle and be responsible for our own care. 

Make today the day you start something new…..

It’s Your Life. It’s Your Health. Make That Change!

~John

Prescription Drug Spending in the U.S. down in 2012

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Interesting article from CBS News.com looking at prescription drug spending in the United States in 2012.  For the first time since spending trends have been monitored, Americans spent less.  Is that good news?  Analysis of the trend points to a variety of reasons, according to IMS Institute of Healthcare Informatics, who maintains study of the spending trends.  One of the reasons for the decrease in spending comes form the fact that more people can not afford medications and decided to not fill prescriptions.  The decision to not buy combined with the availability of cheaper generic drug choices has helped to decrease spending.  However, drug costs have not decreased and those costs are expected to continue to rise as more bio-diverse medications are made available. Nutrition Pair would love to see a continued decline in drug spending….associated with an increase in spending on fresh fruits and vegetables!  Remember, it was Hippocrates, around 400 B.C., that stated, "Let food be thy medicine and medicine be thy food."  That, my friends, is a definite call to action!  Make a pact with yourself to start eating more fruits and vegetables, being more active and enjoying life.  Let’s see if we can reduce prescription drug spending even more!

It’s Your Health.  It’s Your Life.  Make That Change!

~John

Make 2013 Your Year to Shine!

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Happy sunset

It is here! Time to ring in the New Year. Our kids have been asking us why there are so many TV commercials and radio ads touting the latest diet plans. Because, it’s here!  Time to lose the holiday weight!  Members of our local Y have been discussing how busy it will be for the next 2 months as everybody tries to restart their New Year Resolutions.  It’s here!

Make this year your year!  If you plan to start a new exercise program or meal plan, truly set up a plan.  You must plan for success.  The problem that’s universally noted with our resolutions to start each year is that they are short-lived.  This year, launch your resolution with a contingency plan.  Plan for barriers and for methods on how you will overcome those barriers.  You know life will throw you a curve that could sabotage your plans.  You may have already experienced this in the past.  So get ready for it.   How do we do that?

1. Make yourself accountable.  Write down your goals and how you will go after them.  Simply saying you want to lose weight by exercising more may not get it done.  Instead, pick the days of the week and times that will fit your schedule.  Set up an exercise routine.  Schedule it on your calendar just as you would any other important task or appointment.  AND, set up a back up plan just in case your first choices don’t work or life happens and you can’t exercise that day or time.

2. Set goals that you can reach but will also challenge you.  Setting goals too difficult to reach may set you up for failure.  Setting goals too easy to reach will not force you to change.  If you have never cooked before, are you going to be able to set a cooking goal to improve your diet?  Evaluate your diet, or schedule an appointment with a Registered Dietitian to get some ideas on what you may need to change to better meet those meal planning goals.  For instance, you may only need to add a piece of fruit to your meals everyday.  Sounds easy but if you are not into eating fruit, you may find it difficult.  Pick a fruit, make sure you have enough on hand and plan the meals to which it will be added. 

3. Regularly evaluate your progress.  If something’s not working the way you want it to, change it up and try a new approach.  Don’t give up on it.  Businesses follow this model routinely.  The Plan-Do-Check-Act set allows them to evaluate their goals and see how it is moving along.  It’s not an all or nothing approach.  Remember, “If you always do what you’ve always done, you’ll always get what you always got!” .  Change is about trying new things.  In effect, we are experimenting with ourselves.  We have the rest of our lives to integrate changes.  It doesn’t have to be today!

4. Stay Positive! Our wish for each of you is to be able to experience what successful change is all about.  A Strong Positive Mental AttitudeOne of the best ways to do that is to keep an upbeat approach.  We know that we are not living in an overly optimistic time period right now.  With the problems we face on a day to day basis, it can make it hard to find the good that life has to offer.  One of our favorite quotes, which is credited to  Patricia Neal, addresses this: “A strong positive mental attitude will create more miracles than any wonder drug.”  Life will bring us good days and bad, sunshine and rain, laughter and tears.  We can’t always control the happenings in life but we can control how we react to them.  Smile often and make that part of your daily routine!  No matter how bad off we feel or think we have it, there is always somebody else out there worse off than us.  We all need to extend our hands and our hearts to help others!

We want to wish you all a very Happy and Healthy New Year!  This is your year to shine.  Don’t let anything stand in your way!

~It’s Your Health.  It’s Your Life.  Make That Change!

~Angie & John

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Angela Lamberson, MS, RDN, LDN, CDE, Certified Integrative Health Coach

John Lamberson, MS, RDN, LDN, CDE

Phone: 252.335.WELL or 252.335.9355