It’s Never Too Late

Those who know me well know that I am a big fan of in home exercising and using YouTube videos for fitness. While I LOVE interval running outside and try to do at least one half marathon each month, I never stray far from my Walk Away the Pounds videos from back in the day! Now such videos are as close as that cell phone that is always with you! I have shared with many of my patients that we no longer have any excuse not to exercise. That is why I was so excited when a friend posted this video about an 87 year old lady who has lost weight and gotten fit by ditching her unhealthy diet and walking daily INSIDE her 2 room apartment. If her story does not inspire you to get off the couch, I don’t know what will!

Be Blessed,

Yvonne Moore

“Dear Friend, I hope all is well with you and that you are as healthy in body as you are in spirit.

3John 1:2 (NLT)

What is Your Why?

2018 has been the year that I finally took charge of my own health and the results have been amazing. As I have shared this journey through this blog and in my conversations with my patients and friends I have been saddened to hear all the excuses that I used to make being told to me by others. The list of excuses for not adopting a healthy lifestyle is a long one but these are some of the most common that I hear.

1. I LOVE _______! Fill in the blank with your drug of choice: bread, desserts, potatoes, chips, chocolate, etc.

2. I don’t have the time or energy to exercise regularly.

3. I don’t like vegetables.

4. My job is so stressful that junk food is the only thing that calms me.

5. I have lost weight many times before and I always gain it back so what’s the point?

As I reflect on what it has taken for me to get to the place in my life where I have stopped making those excuses, I realize that it did not happen overnight. I have done you a disservice if I have given any of you the impression that the road to good health is an easy one. It most certainly is not. This is particularly true if you hate to exercise and/or have a love affair with unhealthy food as I did.

I have recently asked myself what it took for me to stop making excuses. What it took for me and what it will likely take for you is to find your own individual “why.” Finding your why has become a catch phrase in corporate America as the key to success in the workplace. It is also the key to the long term maintenance of a healthy lifestyle. Your why is that thing that motivates you from deep within yourself. It is that thing that is more powerful than any of the excuses you have ever made and any of the lies you might have told yourself. The German philosopher Frederick Nietzsche once said, “He who has a why can endure any how.”

The initial why that sparked my desire to get healthy was wanting to lower my blood pressure. Sitting at my mother’s bedside while she lay in a coma from a hypertensive stroke solidified my resolve to do whatever I could to avoid the same fate. During the time that I was trying to make exercise and healthier eating a priority, I found out that not only was I still requiring blood pressure medication, I had also become pre-diabetic. This shook me up even more because I have watched family members lose limbs, vision and kidney function from diabetes. I now had a more imperative why – I do not want to have hypertension OR diabetes! With that focus, I now see the junk food that I once loved as poison to my body! Fear of disease and infirmity can be a powerful motivator!

As we enter 2019, I would urge each of you to take a different approach with you into the new year. Instead of making a list of resolutions that are doomed to fail, take some time to discover “why” you want to be healthier and let that be your focus. You may be a parent whose motivation is to set a good example for your children. Perhaps you have grandchildren and you would like to have the stamina to have fun with them. Maybe you have noticed the beginnings of arthritis in your joints and have been told that walking will help you have less pain. Your why might be depression and you remember how much better you felt after exercising. Whatever your why is, make that the reason you are choosing to change to a healthier lifestyle in 2019! Whenever you are tempted to veer off track, remind yourself that your why matters more to you than whatever it is that might be tempting you in the moment. Keeping that all important why at the forefront of your mind will help you stick with your healthy lifestyle for the long run.

Happy New Year to all of you!

Be Blessed,

Yvonne Moore

“Dear Friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.”

3 John 1:2 (NLT)

KETO Is Not a Dirty Word

Most of us who have struggled with weight and health issues have heard of the ketogenic or “keto” diet. I have had several patients recently ask me if I “believe in Keto” as if it were some disreputable underground movement. Opinions about this dietary strategy are all over the map. Countless articles on the internet tell you how good it is while others warn of its dangers. The truth likely lies somewhere in between those extremes. Hopefully this blog post will clear up some of the confusion.

The ketogenic diet was originally a therapeutic diet that has been used since the 1920’s by doctors to treat seizures in children who did not respond to any other therapies. Basically the diet consists of a high percentage of fats with moderate protein and a very low amount of carbohydrates (20-50 grams/day). This is not to be confused with the Atkins diet so popular in the 70’s which was a very high protein diet. The science behind the effectiveness of the keto diet is that in the absence of carbohydrates the liver uses fat to make an alternative source called ketones to fuel the body. Without a heavy load of carbohydrates, the fat storage hormone insulin is reduced and the body can now access its own fat stores to produce the energy it needs throughout the body, including the brain. The use of ketones instead of glucose by the brain is felt to be responsible for the reduction in seizures. Somewhere along the way the ketogenic diet has made its way into the mainstream because while it can be therapeutic for some specific diseases, it can also be can be used to promote weight loss because of the increased fat burning.

So how does a diet that is so high in fat (up to 70%) promote weight loss? At the risk of sounding like a broken record, it is all about how the types of foods we eat impact insulin levels. Simple carbohydrates like sugar, bread, rice, pasta and potatoes cause an increase in insulin levels in order to lower the blood sugar. Protein has a lesser effect on insulin levels and fats have no effect at all. You should recall from an earlier blog post that insulin is a fat storage hormone. The carbohydrates we eat must be immediately used as fuel or insulin will cause the body to store it as fat. Fat is our body’s natural back up fuel supply. The problem is that we rarely use up all the fuel we take in from processed carbohydrates and it stays with us in the form of increasing body fat. This is why a diet that is low in carbohydrates has been documented to result in significant weight loss, at least in the short term. The ketogenic diet takes the standard low carbohydrate diet to the next level by severely limiting starchy carbohydrates and encouraging that most of one’s daily intake come from fats.

Proponents of the ultra low carbohydrate ketogenic diet tout these documented benefits:

1. Diminished hunger. One of the drawbacks to a high carbohydrate diet is the incessant hunger. An eating plan high in fats will help you stay satisfied because it is less likely to spike insulin levels to reduce your blood sugar and trigger hunger. This diminished hunger makes the ketogenic eating strategy much easier to stick to than a conventional low fat calorie restricted diet.

2. Improved cognition and mental clarity. This is thought to be due to the brain’s use of ketones instead if glucose for fuel.

3. Reduced cravings for unhealthy foods. The taste buds change over time and cravings for starchy foods diminish.

4. Improvements and reversal of prediabetes and diabetes. Again very low carbohydrate diets have been shown to improve insulin resistance. The more insulin resistant a person is the more beneficial it is to restrict the intake of simple carbohydrates.

5. Increased energy and improved athletic performance. Ordinarily the body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise. After a few weeks of a ketogenic diet, the body learns to use its much more plentiful fat for fuel leading to longer endurance without constantly having to re-fuel. Even the thinnest person has thousands of calories of energy stored in body fat.

6. A ketogenic diet can be a helpful adjuvant for the treatment of epilepsy and possibly other neurologic disorders. While first used for children with epilepsy, the diet is now being used in some adults to reduce the amount of medication required to decrease the number of seizures. Use of the diet is also now being studied to treat other neurological disorders as well as for the prevention of Alzheimer’s in persons with a strong family history of the disease.

Detractors of the ketogenic diet point to possible health risks:

1. Eating so much fat is bound to lead to high cholesterol and heart disease. There is much debate about whether consuming dietary fats increases the risk of cardiovascular disease. What we do know is that all fats are not created equal. Most experts agree that fats such as those found in processed convenience foods (trans fats) are artificially produced from hydrogenated vegetable oils are not good for anyone. On the other hand, naturally occuring monounsaturated fats like those in avocados, nuts and olives as well as the omega 3’s found in salmon and sardines are quite healthy and have been shown to actually decrease the risk of heart disease. The controversy lies with saturated fats from animal sources like meat, poultry, eggs and dairy products. You can find studies that support the deleterious effects of animal fats as well as many others that fail to show any link between the consumption of animal fats and heart disease. The good news is that there are enough good healthy fats available that you can achieve the benefits of a ketogenic diet without eating animal fats at all. It is even possible to be vegetarian and/or vegan and still adhere to a ketogenic diet. The diet can be personalized to taste preferences and genetic profiles.

2. The body, especially the brain needs carbohydrates to function normally. This is a medical myth. The brain is perfectly capable using ketones to fuel its daily function once a person becomes fat adapted.

3. The diet causes too many side effects. In the first few weeks on a ketogenic diet, some people can experience lethargy, dizziness, leg cramps, bad breath, constipation and decreased physical performance. We established in an earlier blog that simple carbohydrates can be addictive. The so-called “keto flu” that some experience when starting a low carbohydrate eating plan is in part due to withdrawing from dependency on carbohydrates. The dizziness and leg cramps are usually related to the electrolyte loss from the increased urination in the early stages and respond to magnesium and salt replacement. All of these symptoms go away as the body adjusts to the lower carbohydrate intake.

4. The diet is “dangerous.” There are some individuals who should not be on a ketogenic diet without medical supervision. This would include diabetics, hypertensive patients on medication, patients on medication for mood disorders and those with severely abnormal lipid profiles. Such supervision is necessary because the diet causes shifts in body chemistry which might affect medication dosages and side effects. Supervision is also needed with pregnant and lactating mothers and for children whose protein needs may not be met by the standard ketogenic diet.

Those of us who have switched to a low carbohydrate eating plan for health reasons and have reaped the benefits see it as a long term lifestyle and not a quick fix. The bottom line to successful weight loss and maintenance is finding an eating plan that you can adhere to over the long haul. The question for you to ask yourself before embarking on the severe carbohydrate restriction of the ketogenic diet is whether this is something you can live with indefinitely. Otherwise, keto becomes just like any other fad diet with initial success followed by rapid weight regain caused by returning to the eating patterns that caused you to gain weight in the first place.

Be Blessed,

Yvonne Moore

““Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.”

‭‭3 John‬ ‭1:2‬ ‭NLT‬‬

Menopause and Weight Gain

I cannot tell you how many times over the course of my career that a patient has said to me “since I turned 40 (or 50 or 60) I just cannot seem to lose weight.” If you are over 40 and have not had this experience, consider yourself blessed! What follows is the result of my personal quest to find answers to this dilemma, not only for my patients but for myself. It will contain some truths that may be hard to swallow so please don’t shoot the messenger!

When it comes to the aging female body, there is good news and bad news. The bad news is that most us of gain weight as we age. The good news is that such weight gain is not inevitable or irreversible (praise the Lord)! For the pupose of this discussion I will be referring to those years up to, including, and beyond the menopause.

For those of you too young to know much about menopause, a few definitions may be in order. Perimenopause is defined as those years leading up to and including menopause. Menopause is the complete cessation of the menstrual cycle marked by 12 consecutive months without a period. Once this has occurred, a woman is considered to be postmenopausal. During this time the levels of the hormones estrogen and progesterone become erratic and ultimately fall significantly. There is also an entity known as surgical menopause which is more sudden following the removal of both ovaries prior to natural menopause. Such sudden menopause can also result from certain cancer treatments. The average age at which menopause occurs is around 51 but it varies widely from the early 40’s to well into the late 50’s. Thus a woman may spend many years in this state of fluctuating hormone production.

Many women notice that not only is losing weight more difficult during this transition but any weight that is gained has a tendency to accumulate in the abdomen leading to the loss of the “girlish figure” of youth. There are multiple factors that lead to these changes. Once we have a better understanding of the changes that take place during these years and how we can combat them, the more likely we are to maintain our good health and control our weight well into our 60’s and beyond.

Loss if Muscle Mass

During the menopausal transition a woman may lose as much as half a pound of muscle mass per year. This has the effect of decreasing the metabolism. So even if you eat exactly as you did in your twenties and do not increase your physical activity, the aging body does not burn that fuel as well and the excess will result in weight gain. A sedentary lifestyle is one of the biggest factors in midlife weight gain.

Fat is an Alternate Source of Estrogen

Once the ovaries stop making estrogen, the fat cells become the major alternative source of estrogen production. The fat cells are able to convert precursor hormones secreted by the adrenal glands into estrogen. The estrogen produced by the fat cells is a double edged sword. The estrogen that comes from excess fat can lessen some of the symptoms of menopause but obesity is a major risk factor for breast and endometrial cancer. So while the body is trying to hold on to fat cells as a source of estrogen, too much fat can be dangerous.

Poor Sleep

One of the cardinal symptoms of menopause is the dreaded night sweat. Many women are awakened nightly drenched in sweat to the point of having to get up and change night clothes and/or bed linen. Others suffer from insomnia likely related to milder vasomotor symptoms and other factors. As we discussed in a previous blog post, sufficient sleep is essential to good health. It is while we are sleeping that the hunger and fullness hormones reset and our insulin levels fall. When sleep is out of kilter, so are those hormones making us more likely to store fat. In addition, poor sleep increases the temptation to snack at night, crave high calorie comfort foods and take in excess calories.

Stress Eating.

There are numerous changes during midlife to which a woman may have to adjust. Changing roles in the lives of loved ones, (including children and parents), illness, job changes, divorce and death of a loved one can all lead us to turn to food for comfort. These stressors can also increase our blood of levels of the stress hormone cortisol which encourages our bodies to store belly fat. As alluded to a previous blog post, we must find alternatives to eating to handle the stresses in our lives.

Insulin Resistance.

Women who are very active (as I was) may find themselves gaining weight due to the effect of many years of eating a diet high in processed carbohydrates like bread, potatoes, sugar and chips and other junk foods. Even those high protein bars, low fat foods and commercially prepared smoothies are usually full of sugar! Those of us who have been chronic dieters relying on such foods to help us lose weight have set ourselves up for a world of trouble! A lifetime of high carbohydrate intake leads to increased insulin levels. Eventually the insulin stops performing as well to lower blood sugar and we become insulin resistant. This encourages our bodies to store the excess sugar as fat! In addition to poor nutrition, declining levels of estrogen during menopause has been linked to insulin resistance in susceptible women. It is estimated that at least 40-50 percent of postmenopausal women have insulin resistance which leads not only to weight gain but to an increased risk of diabetes, heart disease, hypertension, stroke and dementia.

Solutions to Menopausal Weight Gain

1. Fight back against the slowed metabolism and muscle loss with exercise. While we have already established that exercise contributes only modestly to weight loss, it is very beneficial to preventing weight gain. Both aerobic exercise like brisk walking, cycling and running as well as strength training are no longer optional but necessary to maintaining a healthy weight during the perimenopausal and post menopausal years. Regular exercise is also a great stress reliever and provides an alternative to stress eating! The key to success with exercise is consistency. Find activities you truly enjoy and enlist the support of others to hold you accountable.

2. Learn what your triggers are for the night sweats and hot flashes that interfere with sleep. These vary from person to person. Some of the likely culprits are caffeine, alcohol, spicy foods, and sugars. If your night sweats are severe, you might want to speak to your doctor about medications and or other lifestyle changes to minimize them.

3. Consider adopting a LCHF (low carb/healthy fat) eating pattern (see last month’s blog post). A diet that minimizes processed carbohydrates and has moderate protein and increased healthy fats reduces insulin levels leading to less fat storage. Another way to reduce insulin levels is with time restricted eating. This can be as simple as eliminating late night eating by vowing not to eat within 2-3 hours of bedtime. If you go at least 12 hours without eating and get your morning exercise while still fasting, you will teach your body to burn your stored body fat to fuel your exercise, thus enhancing weight loss.

On a personal note, I went through menopause in my mid 40’s and struggled mightily with managing my weight throughout my 50’s. Even as an avid walker then interval runner I continued to struggle with my weight, hypertension and prediabetes. In the past year, even though I am now 64, I have been able to make remarkable improvements in my health by making the changes I have suggested to you. Be encouraged! It is never too late to take control of your health!!!

Be Blessed,

Yvonne Moore

““Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.”

‭‭3 John‬ ‭1:2‬ ‭NLT‬‬

Food is Medicine

This week marks a full 6 weeks since I stopped taking medication for high blood pressure. I attribute my being able to do this to 6 months of a low carbohydrate/healthy fat way of eating and a weight loss of over 25 pounds. I cannot tell you how much of a miracle this is to me! I had pregnancy induced hypertension with both of my now adult children and have struggled with my blood pressure ever since. After watching my mother lose her ability to walk due to a massive hypertensive stroke, I became determined make some positive changes in my lifestyle to improve my health. I have spent at least the last 4 years trying to exercise my way to better health. During that time I used interval running to train for and complete 44 Half Marathons. Not only did I continue to need blood pressure medication, but I also managed to put on about 10 lbs! It was not until I took the focus off exercise and switched to a way of eating that keeps my insulin levels low that I was able to see significant positive changes in my health. The fact that I am no longer requiring blood pressure medication is testimony to the impact that eating real whole foods and limiting processed carbohydrates can have on a person’s health.

Because I am also prediabetic (diabetes runs rampant in my father’s family), during my previous attempts to get healthy I was very careful to avoid desserts. However, I continued to eat a diet dominated by low calorie processed foods (like sugar laden protein bars and baked gluten free chips) and low fat foods in an attempt to keep from gaining weight. Boy did I have it all wrong! In an act of desperation last fall, I tried a popular weight loss plan that featured portion controlled meal replacements and one meal a day of green vegetables and protein. While I lost a few pounds doing this, what I learned was that any diet that reduces your carbohydrate and caloric intake will lead to short term weight loss if you stick to it. However, I also learned that I did not want to be told exactly what to eat for the rest of my life. You see, I really love to eat and I need to be able to eat and enjoy real food! I just needed to find out not only WHAT to eat but WHEN to eat in order to improve my health. I also needed to learn how sleep, stress levels, emotional eating and exercise fit into a healthy lifestyle. As I have made these discoveries, I have shared what I have learned in this blog.

I am so ecstatic to be medication free at the age of 64 that I am highly motivated to continue to do the things that got me here. Long term health is not a quick fix, it is a series of decisions we make every day. After 6 months of learning to make good decisions, I am convinced that with a little guidance, each one of us can take control of his or her own health! Toward that end I have developed the following lifestyle tips that I shared in part in an earlier blog. I consider them the guidelines by which I plan to live the rest of my life. Just as Hippocrates said hundreds of years ago, food truly is medicine!

Dr. Moore’s Lifestyle Tips to Promote Wellness and Avoid Disease

  1. Avoid added sugars, white bread, potatoes, pasta and deep fried foods as well as ALL junk food. There is a reason it is called junk! Ditch sugary drinks and fruit juices and drink more water! You are better off eating an orange with its fiber than drinking the orange juice.
  2. Increase your intake of non-starchy vegetables and green salads. Make berries your preferred fruits. These are less likely to spike insulin levels. Insulin is a fat storage hormone.
  3. Include a small amount of lean protein (fish, shellfish, lean meats, poultry, nuts, and eggs) at each meal.
  4. Incorporate foods containing healthy fats into your meals. Some examples of such foods are salmon, avocados, olive oil, olives, eggs and nuts. Healthy fats are important to satiety and controlling hunger. Consuming healthy fats at mealtimes will help you to stop snacking between meals.
  5. Time restricted eating – stop eating 2-3 hours before bedtime and eat breakfast only when you are physically hungry.  Your first meal of the day is still breakfast (breaking your fast), regardless of how late you choose it eat it. These periods without food result in lower levels of insulin which will help to prevent fat storage. This is a very gentle form of intermittent fasting.
  6. Try to get least 30 minutes of exercise most days, preferably BEFORE eating. This allows your body to rely on your stored fat to fuel your exercise. This can be as simple as taking a brisk walk. Try to vary your workouts to include cardio, strength training and flexibility training.
  7. Eat intuitively rather than recreationally. Eat only when you are physically hungry and stop when you are full. Practice portion control.
  8. Sleep 7-8 hours each night. Proper rest is important to control not only your insulin levels but also your hunger and fullness hormones. Try to reduce the amount of stress in your life by setting boundaries.
  9. Move around more during the day. Do not sit when you can stand. Take the stairs over elevators and escalators. Just because there is a people mover or moving sidewalk available does not mean you have to use it! Get an activity tracker and aim for 10,000 steps a day.
  10. EAT REAL FOOD!! When eating out choose whole unprocessed food and ask that your food be prepared simply and in a healthy way. Better yet, whenever possible, try preparing your own healthy meals at home! This way you will know EXACTLY what you are eating.

Be Blessed,

Yvonne Moore

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.”

3 John 1:2 (NLT)

Women’s Health Week

May 13-19, 2018 has been designated as National Women’s Health Week. This annual celebration serves as a reminder to all women to make their health a priority by building positive habits for healthier lives. We spend so much of our time taking care of our children, our significant others and our aging parents that we often forget to take care of ourselves. I am asking each of you to take the pledge to make at least one step toward a healthier you.

There are many ways that we can do a better job of taking care of ourselves including but not limited to the following:

1. As a physician, I cannot stress enough the importance of getting well woman checkups and preventive screenings. Even though you may feel just fine, factors such as family history need to be taken into account. Giving yourself the opportunity to catch diseases in their earliest or precursor stages is much better than waiting for symptoms to develop signaling what might have been a preventable full blown disease. Do not let high blood pressure, diabetes or high cholesterol sneak up on you! An ounce of prevention truly is worth a pound of cure!

2. Get active and stay active by getting into the routine of exercising for at least 30 minutes most days of the week. Make an appointment with yourself and honor it as you would any other appointment to do something physical that you truly enjoy. You don’t need a gym membership to get in 30 minutes of activity. A brisk walk after dinner, strength training with free weights while watching your favorite show, or dancing around your living room to your favorite upbeat music are just a few ways to get your body moving.

3. Eat a healthier diet by ditching highly processed “junk” food in favor of more nutritious real foods like fresh vegetables and fruits. Make a conscious effort to decrease the amount if sugar not only in your own diet, but in what you feed your family. Remember that food is medicine! Everything you eat is either fighting disease or feeding it.

4. Try to avoid unhealthy and dangerous habits like smoking, drinking excessively, texting while driving and driving without a seatbelt.

5. Keep in mind that your mental health is as important as your physical health. Develop an attitude of gratitude and spend time in prayer and/or meditation on a regular basis. Make sure that you are getting adequate, restful sleep. Try to find ways to keep the stress in your life to a minimum by setting boundaries on others’ expectations of you as well as your own.

Remember that your loved ones are depending on you to be your best self!

Just as they tell you in every flight, it is important to put the oxygen mask on yourself first before attempting to help others.

Be Blessed,

Yvonne Moore

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” 3 John 1:2 NLT

Why I Started this Blog: My Story

What follows is a repost of my very first blog post for those who have asked why I started this blog. Once you read this, scroll all the way to the last post listed to find the next post and so on.  Here’s to our good health!

I have struggled with my weight my entire life. I was raised by a single grandmother who was a great cook. Weekend breakfasts often included homemade biscuits with ham and red eye gravy and rice. That has to be at least a zillion carbs! I was a book worm from an early age so the only exercise I got was in gym class. One of the more painful memories of my childhood was of having to order special gym clothes because I was too big for the standard sizes.

By the time I was 14 I tipped the scales at 185 lbs and wore a women’s size 18-20! By then my mother had moved to the DC area to escape an abusive relationship and met the man who was soon to become my stepfather. I rarely saw my biological father and really wanted my mother to get married to someone nice. They told me that if I lost 20 lbs, they would get married. They may have been just teasing me but I took the notion seriously. That was the moment when I went on the first of many diets.

That diet was self made and simple: no breakfast, a green salad and a diet soda for lunch and a single serving of whatever we had for dinner (as opposed to the seconds and thirds I usually had). I don’t remember how long it took but I lost that 20 pounds and got myself a new stepfather in the bargain! I was down to a junior size 15 and my grandmother no longer had to struggle to find age appropriate clothes for me.

The summer before I was to enter 10th grade in a new school, I spent in DC with my mom and stepfather. I experimented with different diets and exercise regimens and lost another 20lbs. By the time school started I was a size 10/12 and many of my friends did not recognize me! What a great feeling that was! In the process of losing the weight, however, I had become a diet junkie. You name the diet and I have done it all out of fear of going back to being that 185 pound girl again.

People in my life who have only know me as an adult think that I have always been the size that I am now. Few know of the many many diets and exercise programs or how many times I have gained and lost the same 15 pounds. All through high school, college, medical training, two pregnancies and raising my children I was either on a diet or putting on the weight that made me need the next one. I am the queen of the yo yo dieters.

In the early nineties I became a facilitator for a popular Faith based weight loss plan and taught weekly classes on the use of its methods. I had lost weight by learning to eat tiny amounts of food only when I was physically hungry and stoping when I was full and wanted to share that message with others. I loved it because you could eat whatever you wanted! You see I really LOVE food! I learned over time that, while I could keep my weight down with these strategies (basically portion control), I have not been blessed with genes that will allow me to ignore the content of my food. So at the age of 57 and after hundreds of diets I found myself with the diagnoses of not only hypertension but pre-diabetes as well.

In an effort to “run” from the diseases that were chasing me, I joined a local fitness group, Sisters in Motion, and started walking and running on a regular basis. I became more conscious about what I ate and continued to practice portion control but the more I exercised, the bigger the portions got. I started doing races and fell in love with the half marathon distance and started doing several of them a year as an interval walker/jogger (which I call wogging). Training to do all those races and averaging one half marathon a month emboldened me to eat foods that had forbidden myself in my less active years. So even with all that activity I started gaining weight again! At the same time I had family members and patients looking to me as a role model. Some role model!

I started this blog to share my current journey of seeking to find my way toward the healthiest me I can be, for the rest of my life. I desire that not only for myself but for those of you who choose to come along. I will seek to share healthy lifestyle tips not only about achieving a healthy weight but about all of the aspects of healthy living. In this blog I am not offering medical advice so much as offering information, encouragement and coaching to those of you are seeking to be healthy in body, mind and spirit. I am looking for partners in the struggle.

Yvonne Moore

#ymoore4health

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” 3 John‬ ‭1:2‬ ‭NLT‬‬