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Beat Diabetes

Sleep Time for weight loss

asleep on the job

Sleep and weight loss go hand in hand. Catching enough Zzzzz’s is part of keeping a check on your weight, and of course not falling asleep on the job. People who don’t get their 7-9 hours of sleep tend to weigh more because they eat more. Research shows that the hormones Leptin and Ghrelin play an important roll in our ability to maintain a healthy weight. When you don’t get enough sleep, Leptin levels, which govern hunger, go down and keep you from feeling satisfied when you eat. Therefore, you eat a lot more, never feeling full. Gherlin rises, which stimulates your appetite, keeping HUNGER knocking at your stomach all day.

Love to read on your tablet or watch television before shut eye? You may find yourself two hours away from good sleep because the light from such devises suppresses melatonin production, delaying sleep by about 25 percent.

To get a a good night’s rest, limit device time, whether television, computer or reader, turning them off at least thirty minutes before sleep. Like reading on your device? Invest in a filter that blocks shortwave blue-light emissions or pick up an old fashioned book and read till drowsy. Additionally, go to bed at a reasonable hour each night, one that allows you to wake on your own without an alarm clock.

Sleep is vital for your overall health and for keeping your job! Get your Zzzzz’s!

Beat Diabetes

The most ignored aid for weight loss


This is so simple. You do it every second of every day, but how you do it is the key. Guess what it is? Breathing! Why breathing? Because most of us are way over stressed, which causes extra cortisol production, which is good in short situations, but for most of us, we are producing too much cortisol all the time, never giving our bodies a break, which can lead to chronic stress, which is trouble with a capital T. Whew!

How do we break this stress cycle? Through breathing. Taking time to really breathe. Start with 5 minutes. Find a comfortable spot, set a timer and begin a slow meditative breathing pattern of 8 counts breathing in, and 8 counts breathing out. Slow. Nice and slow. Your mind will wander, but pull it back to counting the breaths and feel your mind and body relax. Work up to about 30 minutes a day and over time, you will begin to stay relaxed in stressful situations. Your body will automatically switch into relaxation mode when over stressed.

Now, how does this relate to weight loss? When the body is in chronic stress mode, it holds onto fat because it fears a starvation period. Our bodies fight or flight response is in high gear. This causes major cravings and we all know that means sugar sweetened calories or ooey gooey cheesy, fatty dishes. Right? We want to break this pattern to break the cravings.

Find time today for YOU! Start with those five minutes and breathe. Just breathe. Repeat daily and build up a 30 minute practice. Your health is in your hands!

Peace and joy!


Beat Diabetes

What’s your T2D IQ?

is T2D knocking

The typical American diet puts anyone eating it at high risk of Type II Diabetes. It’s important to know the risk factors and the possible symptoms, though you should also know that symptoms may develop slowly and therefore not raise a real warning flag to you. Additionally, pre-diabetes may have no symptoms whatsoever. Answer these questions:

Are you over 45 and overweight?

Is your blood pressure high?

Do you have low HDL cholesterol and high triglycerides?

Is there a family history of diabetes?

Do you belong to an ethnic group or minority group at high risk for diabetes?

Are you under 45 and overweight and have any of the above symptoms?

If you answered yes to any of these questions, please have your blood sugar levels checked. It is not too late to halt Type II Diabetes in its tracks and reverse the effects of this damaging disease.

Research shows just losing 7% of your body weight and engaging in exercise for 150 mins each week can make a huge difference in your risk of developing full blown Type II Diabetes.

Symptoms of Type II Diabetes may include the following:

  • unusual thirst
  • frequent urination
  • blurred vision
  • extreme fatigue
  • frequent infections
  • cuts/bruises that are slow to heal
  • tingling/numbness in the hands/feet
  • recurring skin, gum or bladder infections


If you have any of the above symptoms, see your doctor right away.

Talk to me about your risk factor and let’s design a program for you to lose weight and feel great! If you already have Type II Diabetes, there are ways to reverse this disease.

My new program, The 7% Challenge, will be launching in June, however, I am running a test cycle beginning May 1. If you are interested in participating, let me know.

Peace and Joy!

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Are You Afraid?

Fear is the number one reason people do not change eating or exercise habits. We fear change because it is hard. We will have to think about what we eat. When we will work out. Whether our family will support us. We fear failure if we attempt change, but not making changes means failure is bound to occur, it just won’t be immediate. Your body will fail over time and then you will think, why didn’t I make changes? Why didn’t I…?

So doesn’t it make sense to make changes? The trick is in knowing that change must be gradual. Nothing instantaneous. No overnight weight loss. No kick ass body in two weeks. No miraculous cure. Slow, reasonable change is what will make the difference in your health and body. Diets don’t work because they aren’t lasting and they really aren’t about change. They are about instantaneous results. Get it? Instant and Change do not go together!!!

79 million people are walking around with pre-diabetes and do not know they are a walking time bomb for Type II Diabetes. The symptoms in the pre stage are subtle to non-existent, but they are there waiting for the scale to be tipped into full blown Type II Diabetes. Will it take a diagnosis of Type II Diabetes for you to make changes? Or would it be better to right now say how can I start changing my habits. How can I take away my risk for Type II Diabetes? How can I change?

What change can you make today? What one little thing can you do for your health today? Start simple. Share your change!

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Is FEAR driving your sugar addiction? by Claudia Olivie







I’ll be honest, when Jane asked me to write a post on sugar to share with you, I didn’t know where to start.

Do I tell you about the fact that sugar addiction is a genuine addiction, biochemically and neurologically?

Or do I tell you about the two biggest keys to success in kicking your sugar addiction to the curb?

(By the way, those would be:
1. Reintroducing sugar without starting the addiction cycle over again, and
2. Making sure you have a good reason for doing it and reminding yourself of it all day long)

Or do I share how I struggled with sugar addiction for many years?

Or how about some of my favorite tools for dealing with those ridiculous cravings?

There was so much I wanted to share with you, and I couldn’t decide.

That’s when I realized that what I really wanted to offer you was a leg up on your way out of sugar addiction.


The biggest reason we don’t deal with our sugar addiction is fear.

Fear that our best friend(s) will be taken from us.

Fear that we won’t have another way to cope when we’re upset, sad, frustrated, angry or afraid.

Fear that we won’t have anything else to do to unwind when we come home late from work.

Fear that we won’t know what else to eat.

Fear that we’ll upset our family and friends.

Fear that we’ll never be able to have a sweet treat ever again.

This last one seems to be a big one for so many of us. It’s what holds us back from really taking action.

Yes, you definitely want to limit your sugar intake, and any form of refined sugar is not recommended. But it is possible to enjoy an occasional sweet treat without going overboard. The key is in the ingredients: whole fruits.

To get you started, I’m going to give you a taste of two of my favorite post-sugar addiction sweet treats, so that you can move forward with a little less fear.

Now, I know what you’re thinking… “Ugh… another fruit salad?”


I’m going to show you how to make ice cream and chocolate pudding from whole fruits. Yes, it’s possible!

Actually, these two recipes have converted some of the biggest critics out there – kids!  And the best part: they only take a few minutes and a few ingredients to make.

So let’s get to it, shall we?

Chocolate Banana Pudding


1 avocado

1 banana

pinch of salt

1-2 Tbsp cacao powder (or to taste)


Process in a food processor or high-powered blender until smooth.

Serve and enjoy without guilt!


Banana Ice Cream


2 ripe bananas

½ cup rice or nut milk

1 vanilla bean

Pinch of sea salt

Toppings (optional): cacao nibs, fresh berries, chopped nuts


Take ripe bananas, cut in chunks and freeze for about 2-4 hours.

Process the frozen bananas and nut/rice milk in a food processor or blender until fairly smooth.

Add remaining ingredients and process until you get a soft-serve texture.

Serve with toppings of your choice.


Claudia Olivie is a holistic health consultant and the creator of the HRL Sugar Recovery System. After developing an autoimmune disease in her early 20s, she learned how to take her health into her own hands and deal with the primary trigger for so many chronic and serious diseases: stress! Claudia’s work focuses on stress reduction and management through food and lifestyle changes. You can visit her at http://claudiaolivie.com or on Facebook

Thanks for sharing, Claudia!

If you missed yesterday’s posting on Type II Diabetes, check it out. Though sugar alone doesn’t cause this disease, the overuse of sugar leads to obesity and/or an unhealthy, immune compromised body.

Contact me, jane@janeannthompson.com, if you are interested in my Pre-diabetes program. I have two slots available for $395.00. Let’s stop this nasty disease in it’s tracks!

Peace and Joy!



The Sugar Diaries: Laziness



Though Thursdays are usually My Santa Fe blog, I decided to continue with the Sugar Diaries on a topic I mentioned yesterday: why are we eating so many foods with labels? All the items in the snacks above came in packages with labels, and most have multiple, not so good for you ingredients. BUT, the package is easy to open, it’s lying right there in front of you on the counter top or just inside the cabinet door and it’s easy to grab, pop open and gobble down half the package. Am I right? You know it! I call that the laziness factor and believe me I’ve been there, done that! But there is a way to beat the lazy factor. First and foremost, avoid buying snacks of any kind in packages, unless there is just one ingredient listed. Second, when you arrive home from the grocery store with pretty fruits and veggies, don’t relegate them to the vegetable drawer cause you know what’s going to happen. Two weeks later you have a funny smell emitting from the fridge every time you open the door since you never bothered to eat them. Instead, wash, cut, and present in bowls or bags right in the middle of the fridge so when you open the door, they’re easy to grab.

Too rushed for even that? Then buy bags of little carrots, sliced apples, sliced pineapple, berries, or celery already prepared so you need do nothing.

The laziness factor hit me square in the face the preliminary day before I started the sugar program. We received samples of a new “power bar” at work and even though I brought almonds and carrots for a snack, I was too lazy to go back to the break room and dig them out of my locker. Instead, I opened that bar up and ate every bite without even glancing at the label. I have been very aware of my actions since that moment. I am doing quite well on the program. No sugar since Friday. Being accountable to someone is really helping.

Need some accountability in your life? Contact me at: jane@janeannthompson.com for a free health and wellness consultation. Let’s talk about beating the lazy factor and getting healthy. I will be offering a pre-diabetes program soon. Watch for it here!

Peace and Joy!