Overweight and Obesity Sufferers – Raw Food Could Be Your Answer
Statistics for 2013 show alarming figures for overweight and obese adults. According to the American Heart and Stroke Association for the year 2013 there were almost 155 million American adults over the age of 20 who were either overweight or obese. Weight problems are not only an issue for those in the US but for citizens of many countries all around the world (where food is plentiful). Perhaps more people should take action. Angela Stokes Monarch, a morbidly obese woman in her early twenties took much needed action by adopting the raw vegan diet.
Angela Stokes Monarch
Angela Stokes Monarch suffered from morbid obesity as a teenager and a young adult and topped a massive 294lbs (133kg) in her early twenties. Angela also suffered from other health problems likely related to her obesity including an over-active thyroid, a candida overgrowth, embarrassing acne and a diabetes scare.
In 2002 Angela Stokes took action. She did not want to be defeated by her enemy (obesity), she wanted to conquer this demon and live her life to the full. Therefore, after reading a raw food book lent to her by a friend, Angela could see what she needed to do. “I made up my mind to go 100% raw the very next day,” Angela says.
How safe is weight loss on the raw food diet? The answer to that depends on how well-planned ones diet is. All essential nutrients can easily be obtained (in abundance) on the raw food diet if a person engages in raw foodism in a sensible, well-planned and well-informed manner. Angela Stokes knew this from reading her book, so she ensured that she ate a wide variety of raw foods to get all essential nutrients, minerals, vitamins and proteins in her diet.
Angela Stokes Monarch lost over 155lbs (70kg) on the raw food diet. For almost a decade now she has remained at a healthy weight of 138lbs (62kg). Angela is not alone in experiencing weight loss on the raw vegan diet – many others have also achieved similar experiences by undergoing this miraculous healing diet.
About Weight Loss On The Raw Vegan Diet:
Since plant-based foods are mostly naturally low in fat and calorie content – a person can consume large amounts of these raw foods whilst still losing weight. Raw uncooked foods provide the body with optimal amount of nutrients, thereby enabling an overall healing of the body. This diet includes fresh fruits, vegetables, nuts, seeds, sprouts, juices, dehydrated crackers and breads, raw treats such as date and nut brownies, raw cacao (super healthy chocolate!) etc.
Without heavy dairy products, hard-to-digest meats and fatty, overcooked meals, a person’s body can experience a complete detoxification and give its attention to shedding any excess body fat.
Yes, weight loss on the raw vegan diet is very real. Many have lost weight on this lifestyle and every year, more and more overweight and obese persons are adopting raw foodism to regain their health and restore their body to its ideal state.
Find Angela’s e-books and story at The Raw Food Diet – Information
Has Perception Helped to Cause the Obesity Crisis?
While walking in the local park today with my dogs, I made the following observations while people watching. I find people watching very entertaining!People come in all sorts of shapes and sizes. They can be smart and sophisticated, not so smart bordering on scruffy, or just getting on with their lives and pleasing themselves how they dress. It’s interesting working out which category they might come into. Their shapes vary from thin to fat, tall and short, different hair, skin colour and all the variety that goes to make up humankind. Every one of us looks different and except for identical twins there are no two faces alike.Yet, we spend much time and money trying to fit into a one size fits all frame of mind. Almost to the degree that fashion dictates what shape we should be. Are we striving to be something we are not?It starts at school of course; we are usually happy with who we are up until about the age of seven or eight. Then we start to notice the kids who have shiny trainers, or trendy clothes. Many parents find themselves out of pocket trying to keep up with these trends. From a child’s perspective and part of its manipulation to the parents, he or she will indicate that they are the only ones in the class who hasn’t got the item in question.As we get older we start to become dissatisfied with our body shapes and so starts the downward road to dieting, and starving and bingeing. There is an awful lot of confusion around for young people. With the abundance of sugary drinks, sodas, junk snacks, chocolate snack bars and to add to the confusion they will see these foods in the form of diet alternatives that they then believe that they can consume safely. Many young people become Vegetarian, and still other’s become obsessed with counting calories or eating low fat.
So coming back to the way that people dress and my observations in the park, I wondered if somewhere along the line many people who perceived themselves as fat, are not that fat. But just trying to wear the clothes that are designed for the minority of women in society that are super slim. How many of them would avoid having to worry about their size if they wore clothes that they would look good in today, to suit the shape that they are at present? Would they then avoid becoming a victim of the diet industry, who play on these people’s desires?
So perhaps If people did not become unsatisfied with their body and shapes when they were young, perhaps they would not start to diet in the first place. Dieting will bring down their metabolism, and before they know it they have fallen into a diet trap, and there they remain for the rest of their lives. Many of them become Obese and super obese, all because they could not accept a reasonable size, dress appropriately, and stay that way.
So could our self image and perceptions of people’s body image be a major factor in the Obesity Crisis?
If you would like to read articles and blogs and a book that is a different “take” than just what we eat with Weight Management, then have a look at my website www.patriciacherrylifecoach.com. You can also read news of products that are presently being designed for your further help. There is also a new ebook “Reflections of a Weight Management Coach” coming very soon. Last but not least, I also have various ways that you can be coached or mentored. For something fresh and different to the usual blurb on how to manage your weight, have a look! It will be well worth it.
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A New study has discovered that people who undo gastric band surgery
for Obesity lose lots of weight, but the biggest benefit is that they also gain the prospect of adding many happy years to their lifespan.
The Research was carried out in a study by “Annals of Surgery”
This is the first study observing the impact of bariatric New Study on the Benefits of Gastric Band Surgery. or benefits of gastric Bypass surgery
surgery on the life expectancy of people who had type 2 diabestes. The study was based on Data from 159,000 severley obese men and women with diabetes.
In the study results it clearly demonstated that people who had undertaken gastric band surgery or gastric Bypass surgery increased their longevity.
As an example of the results, Doctors quoted that a Lady of 45 with diabetes and a BMI of 45 could reasonably expect to increase her life expectancy by an additional 6.7 Years following bariatric gastric band surgery
or gastric Bypass surgery. This is a estimated that her life expectacy would now mean she could possibly live well in to her late 70 or 80’s compared to her previous life expectance extending only in to her 60’s.
However the report also has a warning to the “Super Obese”.
In the case of patients in the “Super Obese” category which is designated as those with a BMI of over 62, the research discoverd that in these extreme case that the Life expectance actually decreased following surgery. The reasons for this were not clearly stated in the study but it is assumed that the due to the effects of the surgery and other underlying health problems related to the diabets and general issues of being grossly overweight.
NHS Gastric Band Criteria
In the UK bariatric gastric band surgery
or gastric Bypass surgery is only available to people with potentially life threatening Obesity, and only then when other treatments such as lifestyle changes have failed, and been proved to be not sufficiently effective to establish a continual and effective method in the future.
Life threatening Obesity is defined in the NHS Gastric Band Criteria as patients with a BMI of over 40 or a BMI of over 35 and problems linked with another serious health condition.
Affordable Gastric Band availablity:-
In the UK Gastric band surgery, Gastric Bypass Surgery and Gastric Sleeve is quite expensive and out of the reach many people. As an example, in the UK the average gastric band cost is approximately £6,950. However we found that it is possible to have a gastric band fitted at one of the Largest French ( French NHS) Hospitals in Le-Havre in Northern France for as Little as only £3000.
With easy access to the Hospital from most areas of the UK and Ireland by Air, Road/Ferry or Eurostar it is possible to save almost £3000 even taking in to account the cost of the travel.
The company offers a complete package, including all Hospital Fees, 4 star B&B Hotel fees, Surgeons and aneathetists fees and Taxi transfers from the ferry Terminal or Airport, plus Taxis to and from the Hospital before and after the surgery.
To Find out More about this and other packages for Gastric Bypass Surgery, and Benefits of Gastric Sleeve surgery
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Adjustable Gastric Band Surgery or Medical Management in Patients with Type 2 Diabetes
Published Online: April 24, 2015
Recommendations for surgical compared with lifestyle and pharmacologic based approaches for type 2 diabetes (T2D) management remain controversial.
Comparing laparoscopic adjustable gastric band (LAGB) to an intensive diabetes medical and weight management (IMWM) program for T2D.
Prospective, randomized clinical trial.
Two Harvard Medical School affiliated academic institutions.
Interventions and Participants:
12-month randomized trial comparing LAGB (n=23) versus IMWM (n=22), in persons aged 21-65 years, BMI 30-45 kg/m2, T2D diagnosed more than 1-year prior, and HbA1c ≥6.5 and fasting glucose<7.0 mmol/L at 12-months, on-or-off medication.
After randomization 5 participants did not undergo their surgical intervention. Of the 40 initiating intervention (22M/18F; age 51±10 years; BMI 36.5±3.7 kg/m2; diabetes duration 9±5 years; HbA1c 8.2±1.2 on insulin) the proportion meeting the primary glycemic endpoint was achieved in 33 of IMWM (P=0.457). HbA1c reduction was similar between groups at both 3- and 12-months (-1.2±0.3 versus -1.0±0.3%, P=0.496).
Weight loss was similar at 3- but greater 12-months post-LAGB (-13.5±1.7 versus -8.5±1.6 kg, P=0.027).
Systolic blood pressure reductions were greater after IMWM than LAGB while changes in diastolic blood pressure, lipids, fitness, and cardiovascular risk scores were similar between groups.
Surgery Patient reported health status assessed using Short Form-36, Impact of Weight on Quality of Life, and Problem Areas in Diabetes, all improved similarly between
Dance Moms Star Abby Lee Miller Undergoes Secret Gastric Band Band Surgery
Abby Lee Miller isn’t the only one who has fired jabs in the dance studio! From former co-star Kelly Hyland yelling, “Stop eating, that’s why you’re fat” to arch rival Cathy Nesbitt-Stein quipping, “McDonald’s has a hamburger with your name on it,”
Abby’s weight is always the butt of the joke. But after shedding 40 pounds following her Gastric Band surgery
, the Dance Moms star is the last one laughing!
A source revealed to OK! magazine that Abby underwent gastric band surgery
! “That’s the buzz among her friends, but Abby is being very hush-hush about it,” a source told the magazine.
So what was the driving force that led Abby to seek heath for her weight issues?
“She gets lonely,” the source said of the love-seeking dance teacher.
At a SELF Magazine event in 2013, Abby looked at her heaviest. “Abby decided that she needed to get her life in order,”
the source of this article OK! Magazine
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Perhaps accepted as being the most common type of obesity surgery carried out in the western World with gastric bypass surgery in France
Introducing A New Method – Bariatric Gastric Bypass Surgery –
Please understand obesity and overweight are two different things. Being overweight simply means you have put on more weight. Being obese is a dangerous situation that can make you prone to several life-threatening diseases like cardiovascular diseases, and diabetes. And something must be done to come out of obesity. Lifestyle changes can help. But if they have not benefited you, there is this new method, bariatric gastric bypass surgery! Herein a surgeon operates on your stomach and small intestine and changes the way your digestive system functions.
Bariatric gastric bypass surgery is now performed using techniques like laparoscopic surgery. Since it’s a laparoscopic surgery, patients often recover faster and experience lesser pain. The surgery focuses on two things – reducing the size of the stomach, and bypassing a certain length of the small intestine so that only a few nutrients are absorbed by the body. And therefore this surgical method proves best in inducing weight loss in a person.
However, the patient is required to go through a number of physical exams and tests to determine his/her eligibility for the treatment. Once he/she is approved for the procedure, a team of healthcare professionals work with the patient for ensuring a successful recovery. During the pre-surgery days, the patient learns new eating and drinking habits. He/she is familiarized with the foods and drinks that he/she should consume and avoid. Patient is also instructed to take some medications and avoid some specific ones.
This laparoscopic surgery can last for a few hours, say 2 or 3 hours. The patient is put under observation for some days to monitor the recovery and possible complications. Here the patient also needs to understand that this method – which is a surgery – also entails a number of complications. Major complications are a thing of the past; however, minor complications are always likely to happen. Therefore, the patient should educate himself/herself as much as he/she can on this method and the possible repercussions.
Post-treatment, the patient should not consume anything that may have an adverse effect on his/her recovery. Follow-up care is detrimental to the success of this weight loss method; therefore the patient and his/her family should not miss any follow-up sessions with the doctor and team. Last, but not the least, unusual symptoms and pain should be immediately reported to the doctor. The patient can also indulge in art classes – such as drawing, painting, sculpting, etc., – to ease the pressure that comes with this surgical procedure.
You need a great hospital and an experienced team for a successful bariatric gastric bypass surgery. The combination of hospital and doctor becomes all the more important when it comes to performing a laparoscopic surgery. So spend a considerable time in looking for the hospital and doctor for your bariatric gastric bypass surgery.
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Bariatric Surgery Improves Results of Joint Replacement Surgery, Says New Study
The chances of positive results during joint replacement surgery for an obese patient improve if they first elect the same bariatric procedures performed by Dr. Michael Feiz and Associates.
LOS ANGELES, April 1, 2015 /PRNewswire/ — According to research presented recently at the annual meeting of the American Academy of Orthopaedic Surgeons, obese patients looking to get a joint replacement are more likely to have success with their hip or knee surgery if they first undergo a bariatric procedure. While bariatric surgery from talented surgeons like Michael Feiz, M.D., F.A.C.S. is by no means a silver bullet to weight loss, it is a reliable tool to help patients achieve the portion control necessary for consistent, positive progress. Because joint replacements typically have worse outcomes with obese individuals, losing the weight before having a joint replacement can increase the chance of success.
Not only did bariatric procedures help patients avoid the pain of future failed joint replacements, it was also proven to be cost effective. Although the initial cost that insurance companies pay for the bariatric surgery is often high, the weight that patients lose after the surgery often saves them from having an equally expensive follow up surgery for their joint replacement. Additionally, losing weight has been shown by other studies to save patients a great amount of money by not having to pay for all of the medical expenses that go along with obesity and its related comorbidities like diabetes and heart disease.
While the benefits of bariatric surgery have been proven to outweigh the risks nationwide, it is still important to have your procedure done by the best in your area. For anyone considering weight loss surgery in Southern California, Dr. Feiz one of the most respected surgeons both because of his practice’s zero percent mortality rate, and because of the excellent post-operative support that his office provides patients. The process of losing weight after bariatric surgery is a journey that requires support, and especially with an additional joint replacement surgery on the horizon, patients need to be sure that they are doing everything that they can to set themselves up for success.
It’s also important to note that people who have already had a bariatric procedure like a Lap Band, but haven’t lost the weight that they have hoped before a joint replacement procedure can also go to Dr. Feiz for a revision surgery. Dr. Feiz is highly regarded for his ability to perform Lap Band to Gastric Sleeve revision surgery and renew patients’ hope for successful weight loss. The sleeve gastrectomy procedure has additional hormonal benefits not provided by the Lap Band procedure that can help many patients curb hunger cravings.
If you or someone you love is concerned with how their obesity will affect their upcoming joint replacement procedure, or if you simply want more information on how bariatric surgery can improve health outcomes in general, you can call Dr. Feiz & Associates at (800) 868-5946 or visit their web site at www.drfeiz.com.
PR Submitted by Cyberset.com
To view the original version on PR Newswire, visit:http://www.prnewswire.com/news-releases/bariatric-surgery-improves-results-of-joint-replacement-surgery-says-new-study-300059808.html
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Philadelphia—The number of people undergoing bariatric surgery continues to climb, and although expertise and refinement in the procedures may lead to less postoperative morbidity, the overall population of patients with complications is not small.
Once the realm of surgery, endoscopy is becoming a first-line approach to managing these complications and many, such as leaks and fistulas, can be repaired using skills common to all physicians trained in interventional gastroenterology.
“Most of us would agree that endoscopic management is reasonable to consider in early postoperative care; we want to avoid reoperating on these patients if possible,” said Steven Edmundowicz, MD, professor of medicine and chief of endoscopy at Washington University Hospital, in St. Louis. Dr. Edmundowicz discussed the role of endoscopy in post-bariatric surgery complications at the 2014 annual meeting of the American College of Gastroenterology.
Leaks occur in as many as about 8% of bariatric surgery patients, Dr. Edmundowicz said, and present fairly early on—within one to two days for those caused by a mechanical disruption, five to seven days for those caused by tissue ischemia. Like any other approach in this situation, endoscopic intervention has a failure rate, “but it can be very effective and patients can recover rapidly and resume oral nutrition,” he said.
Management of leaks begins with detection, usually with computed tomography (CT) imaging and oral contrast. “You can certainly perform an upper GI [gastrointestinal] contrast study or CT scan and identify large leaks. Smaller leaks are subtle and can be found with endoscopy, sometimes with the help of a bubble test,” Dr. Edmundowicz said.
Closure is obtained using standard or over-the-scope clips, as well as suturing and stents—although no stent is explicitly labeled for this use. “We use fully covered esophageal stents in an off-label indication,” Dr. Edmundowicz said. Stent migration is an issue, but using multiple stents, endoscopic suturing or over-the-scope clips to fix the stent in place can mitigate this problem.
Through-the-scope clips can be used to manage smaller leaks, but these should be limited to mucosal and submucosal closure, Dr. Edmundowicz said. “For larger defects, over-the-scope clips and endoscopic suturing are much more useful; they allow you to close the defect with a submucosal or muscular propria layer closure,” Dr. Edmundowicz said.
Endoscopic suturing also has become an option for repairing lesions in the proximal GI tract, allowing the endoscopist to close more significant defects. “There are significant challenges in terms of device size, field of view and maneuverability,” Dr. Edmundowicz said. “But we can usually visualize lesions in the gastric pouch and esophagus quite well. There has been very positive anecdotal and series experience, and many of us are gaining experience closing defects with these devices.”
To achieve the best outcomes as rapidly as possible, Dr. Edmundowicz recommended a combination of closure and stenting. “If you’re going to make the effort to treat a patient with an acute postoperative injury, you’ll probably want to close [the defect] as well as stent it,” he said.
Another problem endoscopists are increasingly encountering is the erosion of the laparoscopic band. “There is an epidemic of this complication because a great number of bands have been placed and a significant number of them will eventually erode into the stomach,” Dr. Edmundowicz said. “Fortunately, the bands tend to be well encapsulated, so there is usually limited or no danger of creating a perforation when they erode and while removing them.”
One technique for doing so involves passing a 0.35-inch guidewire endoscopically through the band, grasping it with a snare and pulling the entire wire out of the patient’s mouth, thereby creating a loop around the band.
“Once that’s accomplished, we can position the wire and use the handle and sheath from a salvage mechanical lithotripter system to engage the wire and use it as a cutting device to break through the band,” Dr. Edmundowicz said.
After the band is cut, the endoscopist uses the snare and grasping forceps to pull the band into the stomach, where it can be grasped and extracted from the patient, Dr. Edmundowicz explained. The port will need to be removed by a surgeon.
Endoscopists also may play a role in anastomotic reduction in situations in which patients who have undergone Roux-en-Y gastric bypass experience weight gain resulting from dilation of the gastrojejunostomy. “With dilation, the restrictive component of the operation is defeated,” Dr. Edmundowicz said. “If we can narrow the anastomosis, we can usually get some improvement in these patients.”
Chemically narrowing the anastomosis by applying the sclerosing agent morrhuate sodium has been effective (Gastrointest Endosc 2007;66:240-245), and endoscopic techniques and devices in this area have advanced. One large multicenter trial investigating narrowing of the anastomosis using an endosuturing device found significant improvement in weight loss after the procedure.
“The clinical improvement we saw with our patients in this trial was not quite as dramatic, but I think with the newer devices available, we should be able to get more robust closure of the anastomosis,” Dr. Edmundowicz said.
Some techniques used in the management of complications after bariatric surgery, such as endoscopic suturing, are quite advanced and would require special training. “These are things not everyone is doing and not everyone will be doing in the future,” said David Greenwald, MD, GI fellowship program director at Montefiore Medical Center, in New York City.
But the evolution of devices may make it easier for endoscopists who want to extend their armamentarium of services. “The devices keep getting better and better,” Dr. Greenwald said. “With each passing year endoscopic suturing devices, for example, seem to be easier to use and to require fewer special skills, more in the realm of something a generally trained endoscopist would know how to do.”
Even so, many complications can be managed using skills familiar to most endoscopists. “Identifying and treating an ulcer is a common skill, or dealing with strictures that occur at the site of anastomosis—all gastroenterologists are trained in the dilation used to treat these,” Dr. Greenwald explained.
“It’s a bit more complicated because you have to understand the altered anatomy and what the surgeon has done, but it’s clearly within the realm of all gastroenterologists.”
How Procrastination Can Affect Your Weight Management Goals
“I’ll just get my birthday over with, and then I will do something about my weight.”
“I’ll cut down next week.”
“I’m going out for a meal with friends I’ll just enjoy that then I’ll go on my diet.”
“When I come back from holiday I’m going to do my best.”
“I can’t do anything about my eating at the moment because I have too much going on.”
Can you hear yourself saying those words?
According to the dictionary, the word procrastinate means “to put off or delay”.
Maybe it is time to ponder over what benefits there would be in waiting until the ideal time, because often the ideal time never comes. Or when it does present itself we fail to recognize it.
While you are putting off doing the right thing, your weight continues to increase. You may think that it doesn’t matter because you are going on a diet anyway-, and you will soon lose it. But it just doesn’t work this way because the more weight you put on while procrastinating, the more your body is going to get used to the extra weight, and will become comfortable with it.
When the decision is made to start a slimming diet, during the time between the decision and completing preparations, many people start to eat as if living up to the famous quote from the bible “Let us eat and drink for tomorrow we die.”
Except that, we substitute the “diet” for “die”!
So the attitude adopted then leads on to stuffing in as much food as possible because what we are believing deep down is that, “I am going on a diet which means starvation and famine, I’m never going to be able to eat normally again, so I’d better make the most of it now.”
What can happen then of course is that before you start the diet something else comes up. Mother is ill or the kids are home from school perhaps an unexpected weekend away crops up… so the diet never happens and you are left with the extra weight that you had put on while procrastinating!
Decide and act!
Ask yourself how much you really want to lose weight, to keep it off for good and feel good.
Make your decision, weigh yourself and act. Give yourself very limited time and fill it with your shopping and preparation, and make part of the decision that this will be your last diet- because this is going to be a complete change of lifestyle.
You need to decide to adopt a lifestyle that will include eating the right foods for life, not just for the next few weeks or months in order to lose weight. You are going to find a way of eating that will fit in with the rest of your lifestyle so that you are not going to be affected by various occasions that may threaten your resolve.
For example, many people find that they cannot cope with eating out or at other people houses. Or they might like their drop of wine at the weekend or even every evening. It is a good idea to incorporate strategies into your lifestyle that will become permanent.
Tell your friends and family that you have changed your way of life for the sake of your health, rather than say that you are going on a diet. The word diet can conjure up negative connotations for some people, whereas “looking after your health” is seen as a positive move.
This strategy will benefit your way of thinking too, because you will not be into the “diet” mentality. You can then decide how much alcohol can safely be a part of your life, and live with the knowledge that you don’t have to deny yourself the pleasure for evermore.
One client of mine said that he was finding his diet too difficult, because he loved his Saturday night pint. Who was it that said he couldn’t have it I wonder? When I asked him that question, he realized that he could make this decision himself. If he really wanted to lose weight, he had a choice. Have a pint and live with any arrested weight loss, or not have a pint and maybe feel better for it. Or another way of looking at it would be that if he was going to be living this way for the rest of his life, then the Saturday night drink would be part of his life too
Another aspect is that the stress of going without that pint and denying himself the pleasure, would in turn produce cortisol in the body and arrest any weight loss anyway.
The same goes for types of food. If there is a birthday cake around, have a little piece. Giving yourself permission to have it takes the pressure off, and you won’t end up gorging on it.
“It’s not what you eat, but what you think”
This is so true folks. If you are in the frame of mind that says “Eat and drink for tomorrow we die” then procrastination will always be there stopping you from doing the right thing. But if you can start to think that you could just look at ways to change what you eat, and find a way that will suit you for the rest of your life, then you will fit any thing that comes along in with that.
When you eat out, you will make wise food choices with the occasional treat. If there is a crisis in the family you will eat what comes along; then just get back to your normal way of eating as soon as possible. You will not let a crisis be an excuse to stop your diet, because you will then not be on a diet! You will see this way of eating as your “norm”.
There is a saying that procrastination is the thief of time. You can change this to “procrastination is the thief to me being slim and healthy”.
If you are really struggling and would like some help from someone who has been there, I am a Life Coach, specialising in Weight and Food issues. I have been a Weight watcher all of my life and understand the struggles that people go through to lose weight and keep it under control. During the course of my recent training as a Life Coach, as well as over a period of thirty years I have read, studied and experienced for myself just how your thinking can help to overcome these issues. Going on a diet is not enough, we have to think it through. You can read more about me on my website http://www.patriciacherrylifecoach.com Where you can also download a PDF of my book “Reflections of a Chronic Dieter”. You can also buy the book on Amazon kindle.
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