© 2020 by Diet Center

I find myself in deep contemplation lately with all the chaos from the Coronavirus pandemic. This is normal for me, considering I’m a total introvert and my focus tends to become introspective during unsettling times. I’ve felt moments of complete fear, incredulity, sympathy and disgust. If you want to know the true heart of a person, take them to the grocery store during a crisis! This is only an observation, not a judgement, as I am well aware, we all handle situations differently, but all of this has led me to really think about my past and how I’ve chosen to deal with different circumstances.

Most of you know that I have battled alcoholism for the past 5 years and its companions depression, anxiety, loss of identity and self-worth. This path is not for the faint of heart and has led me to some very, very dark places. I won’t go into any details as that’s not the reason I am writing this. The reason I am writing this is to share that I, too, struggle and hope that my story can touch someone in the very depths of their soul and make them aware that they are not alone.

In addition to being an introvert, I’m also an empath so my feelers are constantly buzzing and I’ve felt like a ping pong ball going back and forth between all the emotions. I’ve had to go into a dark room and just sit in this quiet, peaceful spot to regain my wits and during my attempts to push all the thoughts out of my head, God whispers “You are not in control. I am. Trust in me.” At first, I am washed over completely with fear of “letting go of control” but once the truth settles into my heart, I breathe, let go and peace fills me so abundantly all I can do is smile. I am not in control of this situation any more than I am in control of the weather. The only thing I can control is how I choose to react. This is the truth in any and all situations I face, and it has taken me 35 years to understand this. I can choose to drink to ease my anxiety, I could choose to feed my worry with fast food or potato chips, or I could even choose to simply pull the blanket over my head and disappear for a while.

While these choices might help me to feel better for a short amount of time, the underlying issues and feelings that accompany them will still be there waiting for me. Each choice we make affects the next choice, and the next, and so on. Where will we end up at the end of this string of bad choices? We will, more than likely, be left feeling more depressed, more overwhelmed and riddled with the guilt and shame over the bad choices we made. So, in an effort to quickly feel better, we leave ourselves feeling infinitely worse. Isolation becomes our safe haven because we couldn’t dare talk about it with anyone out of fear of judgement or rejection and so begins the vicious cycle.

How do we defeat this circle of shame and darkness? We keep doing what we’re supposed to be doing. Keep making the choice that will set you up for a better tomorrow. When we feel our best, we act our best. Don’t hit up the drive thru because you had a stressful day at work and deserve a treat. You are not a dog! Don’t meet your friends at the bar to drown your sorrows. Don’t pull that blanket over your head and try to escape. Instead, go home and cook your meal or meet your friends for coffee and talk about your stressful day and most importantly, do not isolate. We need each other. The struggle you’re facing is not yours to face alone. Your friends and family have stood face to face against similar struggles and can guide you out of the negative thoughts roaming around your head.

Our mission at the Diet Center is to be on your accountability team. We are not here to yell at you when you have a bad food day, or you’ve gained a few pounds. We are here to walk beside you as your cheerleader on this journey because we know how important physical health is to your overall health and wellness. We are here to talk about the stressors in your life and to help you prepare a plan for when they happen, because look around… they happen! We are here to celebrate the small victories as well as the big ones. We are here to help you live your best life. We are in this together.



After I reached my goal, I was so excited to go shopping for smaller clothing. But I had a hard time adjusting mentally to my new weight. I found myself going to the larger sizes automatically and after taking a bundle into the dressing room, the salesperson asked if these clothes were for me. They were about two sizes too big – she knew it – I did not.

The reverse can be true too. Often (when we do choose to look in the mirror) we only look from the neck up. It’s pretty easy to fool ourselves when we are just looking at our face but then denial can really become strong. We don’t acknowledge the reality of what is really going on. And with leggings and stretch pants, we can’t even tell by the fit of the clothing sometimes!

There are many strategies that we have all used over the years…baggy clothing, black coats – and just not looking. What is your real size? Take a long look in the mirror and access yourself honestly. There will be good features to acknowledge – and of course not so good. But EVERYONE has them. If a thinner, healthier body is ever to emerge from behind our fat cover-ups, it is important that we face our outer image realistically and go to work. After all, what we eat in private shows up in public.

After counseling clients for over 30 years, I have come across some very common blunders that we all make. Here are a few people make while trying to lose weight and how you can avoid them…

Not Planning

The primary goal of a weekly meal plan is to maintain a healthy diet while avoiding the nutrition pitfalls of a busy schedule. By prioritizing preparing meals ahead of time, you will always have a healthy meal or snack choice on hand for when you are in a time crunch. Success rarely comes without a plan, and weight loss is no exception! With the Diet Center Food List in mind, begin searching for healthy recipes you will enjoy cooking and eating. Don’t forget our Facebook Page and website for delicious, easy to prepare, on-plan recipes. Of course, bring in recipes that you think would work for you and we would be happy to assess them for you. Base your programs around foods you love and watch your results skyrocket!

Not Seeking Support

Don’t be afraid to tell your family and friends that you have chosen to live a healthier lifestyle. You will find it much easier to avoid temptations and your friends will start inviting you to go for a bike ride around town instead of going to get ice cream. This does not mean you have to stay at home for all of your meals! You can have Starbucks and even Mexican Food! While following your Diet Center Program you, can dine out and attend special events because you will have the tools you need to be able to stay accountable to your food plan. Your Diet Center Counselor will guide and support you when faced with challenging situations.

Not Eating Enough Protein (Or Too Much)

Protein is very important. It helps you stay fuller longer and helps to regulate your blood sugar levels to avoid insulin spikes and crashes. Your body requires protein; there is no doubt about that. Your body also needs starches, healthy fats, fruits and vegetables. When you go overboard on protein consumption, you are missing out on vital nutrients essential to good health.

Thinking Exercise Will ‘Undo’ Poor Food Choices

Making the right dietary choices will always be 80-90% of your success. Most people think that doing 30 minutes on the elliptical will compensate for poor food choices. It doesn’t. A number of calories you burn through exercise is surprisingly small. This is one of the reasons the “Calories In vs Calories Out” weight-loss method is flawed. People over-estimate the number of calories they are burning and under-estimate the number of calories they are consuming. A balanced food plan that incorporates lean proteins, unrefined starches, fruit, vegetables and healthy fats will improve your metabolism and turn your body into a fat-burning machine.

Not Tracking

Maintaining a food journal is VITAL for successful weight loss. Recent studies conclude that regularly writing down everything we consume in a food journal may double weight-loss results! But not all journaling is created equal. Some people like to map out their meals ahead of time and just cross them off their journal as the week progresses. Others like to write each meal as it is consumed, either before or after they’ve eaten. Both methods are effective. Although food journaling apps are popular, Diet Center recommends that you put pen to paper and journal as your food is enjoyed. This makes you take the time to really think about what you are eating. It is also a great tool for repeating success. By recording what you eat you can identify successful periods as well as challenging situations.

Eating “Diet” Foods

If you want to lose weight, you have to eat a balanced diet that consists of REAL food. Just because a label says it’s low-fat or low-sugar, doesn’t mean that it is healthy. Often, companies will increase other unhealthy ingredients in an effort to make food taste better. For instance, when you see a label that says ‘low-fat’, typically it will contain high amounts of salt and sugar additives to make up for the flavor lost from the reduced fat. With Diet Center, you eat fresh, everyday foods that you prepare yourself. This ensures that you have the tools to make healthy food choices to maintain your results once you have completed your program.

Always Doing The Same Routine

Variety truly is the spice of life and when you embrace variety in your food plan you will feel better, have more energy and achieve better weight-loss results. Don’t be a creature of habit, be adventurous and enjoy a variety of new foods daily and weekly, as a part of your balanced food plan. Sparking variation in your normal health routine and food plan helps to create lasting change for sustainable weight loss and long-term good health. Don’t fall into the habit of eating the same foods day in and day out. Our bodies naturally require diversity because no one food contains all the nutrients our bodies require, nor does one specific exercise target all parts of the body.

All of these weight-loss blunders are made with the best of intentions; however, you can easily learn how to avoid them by enrolling with Diet Center. You will be given all of the nutritional education and support required to help you successfully lose your excess weight and maintain your results long-term. You’ve got this!