I work primarily with people with diabetes and with people who have had or are considering bariatric surgery. Both groups ask me frequently if alternative sweeteners are safe to use. There has been so much conflicting research that is usually reported with the bias of the author. Some in favor of and others opposed to the use of alternative sweeteners. The truth is that from what we know now these sweeteners are safe and can be very helpful to help limit your carbohydrate intake. This blog does a great job of explaining this in easy to understand language.
When I talk to people about individualizing nutrition recommendations I have often told them that eventually we will be able to know more about what to recommend for weight loss or to treat chronic illness based on genetics. The problem is that even though there are companies that are now claiming to use your genetic profile to help individualize nutrition recommendations, the scientific evidence to support this approach is lacking. This article makes it clear that we are not there yet. DNA-based Dietary Advice
I am often asked by clients who struggle to increase their physical activity how much exercise they have to do to make a difference in their health. I recommend 150 minutes a week, ideally, but shorter exercise sessions can still improve your health. A recent study showed that just 10 minutes of exercise a day can help your heart health. Here is a link to the research Physical Activity in Patients with Stable Heart Disease
I spend about half my work time helping people with diabetes to better understand their role in managing their diabetes. It is often difficult to get people engaged in the education in a meaningful way that improves their overall diabetes control. This study referenced in the link below is a great idea for how to get people more engaged in learning about their diabetes so they can better care for themselves. At least 75% of diabetes control is in the hands of the person with diabetes. The doctor can prescribe medication, education and encourage lifestyle changes, but the person with diabetes has to take the medication, be willing to attend and put into practice diabetes education and make the changes to eating and physical activity they are instructed to do. That is what I like about the game idea. It makes putting all these pieces together more fun.
Diabetes Self-Management Game
Many of my clients tell me they have a sweet tooth that makes it difficult for them to limit their carbohydrate intake, which is important for those with diabetes. This article outlines a great strategy to help tame your sweet tooth. I have made these recommendations to a number of clients and it has really helped them. Give it a try. Reset Your Taste Buds for Less Sugar
I recently did a talk for a women's group and one question that came up is "Where do I find credible nutrition information?" There is a log of nutrition misinformation on the internet and it the ever increasing number of diet books. A great place to find good nutrition information is at
There are a number of areas of nutrition that are expanded upon there. I would encourage you to take a look.
Many people would like to believe the claims of companies that are popping up offering to tell you what you should eat based on your genetics. It makes sense that we are all different and some meal planning approaches work better for one person than they do for another. This article explains why we are not quite there yet
Personalized Diet Advice - Here is What the Science Says
Many of the clients I work with struggle to eat healthy because they do not plan their meals or cook at home. Research indicates that those who cook and eat at home more are healthier whether or not they are trying to lose weight. The following tips can help you as you get started cooking more at home:
I am often asked by clients how much they need to exercise to lose weight. I have heard anything from 10 to 30% of weight loss is due to exercise and the balance is due to diet. The reality is that exercise is very important for preventing diabetes and heart disease and likely helps you to keep weight you have lost off, however, the most important part of weight loss is making long-term changes to your food intake. This article describes a study that showed the impact of exercise on weight loss minimal at best. https://www.sciencedaily.com/releases/2017/02/170203163857.htm
Most everyone that I work with eat out at restaurants or get take out food at least once a week. There are ways to eat out without undoing all the good choices you make when you are not eating out. Don't leave you health conscious brain at the door of the restaurant. This article has some great tips for eating out