Weight Loss, Diabetes & Heart Health
If you're considering trying to lose weight, or you've been told you're pre-diabetic, have high cholesterol, or you're trying to better manage your diabetes or heart disease...you have come to the right place.
I believe you deserve a more personalised approach that takes your individual circumstances into account. As a team, we tackle every obstacle together to get the best health outcome for you and your family.
If you're not ready to start working together, please check out my 3 key habits to stop your waist, pancreas, heart and blood vessels from taking a beating tips below...
3 key habits to stop your waist, pancreas, heart & blood vessels from taking a beating:
1. Choose your fats wisely
Not all fats are created equal. Replace saturated and trans-fats with moderate amounts of unsaturated fats like:
- Extra virgin olive oil
- Nuts & seeds
- Oily fish (e.g. salmon, mackerel, tuna, sardines)
2. Swap out refined carbs
Like with fats, carbohydrate quality varies greatly and affects blood glucose levels, blood lipids and ultimately your waistline differently. Replace refined/simple carbohydrates with moderate amounts of unprocessed/minimally processed carbohydrates like:
- High fibre whole grains
- Non-starchy vegetables
High fibre fruits
3. Cut the calories & lower insulin levels
Achieving an imbalance between calorie intake and energy expenditure, as well as eating foods that spike less insulin, the storage hormone, is key.
You don't have to count calories and/or go on a restrictive diet to achieve this. It's all about tweaking what you already eat and drink for the better. Here are some examples:
- Cut out the beer that you normally have when you come home from work
- Reduce the ½ plate of white rice to ¼ and convert to Basmati rice
- Reduce the amount of cooking fat that you use
- ½ the lasagne portion and include a side salad
- Stand instead of sit wherever possible
- Go for a 5-minute walk at 3 pm to avoid eating chocolate
...and the list goes on
If you are above your healthy weight, losing weight through diet and exercise can reduce your risk of type 2 diabetes, heart disease and many more associated conditions.
If you require further assistance, contact our office to make an appointment.
Phone (08) 9388 7780
43 Richardson Street,
West Perth WA 6005
Phone (08) 9284 2333
Fax (08) 9340 6383
Bethesda Hospital, 25 Queenslea Drive, Claremont WA 6010
(08) 9284 4405
9 Leura Avenue
Claremont WA 6010
(opposite Claremont train station)
Want to lose weight, look and feel awesome?
Or maybe your doctor has told you that your cholesterol is high?
I've put together some self-help ebooks so that you can get the ball rolling sooner. Head to my resources page for more info.