ContactJanine Darby2021-05-10T22:06:19-04:00

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A virtual medical practice led by double board certified physician, Dr. Janine Darby, specializing in weight management and corporate wellness.

Roasted Chickpeas - An Easy Recipe for a Gut Healt

Roasted Chickpeas - An Easy Recipe for a Gut Healthy Snack

When it comes to gut health and snacking, things can get confusing fast. So, to keep things simple, I recommend you find snacks that satisfy the following requirements:

👉🏾 Contain fiber
👉🏾 Contain nutrients
👉🏾 Natural as possible
👉🏾 Taste good
👉🏾 Easy to make
👉🏾 Easy to take with you

One of my favorite gut healthy snacks that satisfies my hunger and meets these criteria, is roasted chickpeas. Chickpeas are great as they are part of the legumes family and are packed with fiber, protein and some carbohydrates. The fiber helps feed the gut microbiome, the protein is important for muscle building and repair of the body, and the carbohydrates can be broken down for energy.

Below is a recipe that doesn’t take much to make. All you need is chickpeas, a traditional olive oil over an extra virgin oil (as the latter burns easily), and whatever toppings you can think of that sound tasty. And you can also use avocado oil, grape seed oil or rice oil instead of olive oil.

⏰ PREP TIME: 5-minutes
🧑🏾‍🍳 COOK TIME: 30-minutes
🍽️ SERVINGS: 8 portions
📝 INGREDIENTS:
2 cans of chickpeas
2 tbsp olive oil (or other oil)
Seasoning - such as paprika powder, some salt, honey, lime, cinnamon, Italian herbs, cacao powder, ginger powder, nutmeg, and so on

INSTRUCTIONS:

👉🏾 Drain the cans of chickpeas and dry them a little more with a towel.
👉🏾 Allow them to dry in the open air for about 30-minutes.
👉🏾 Preheat the oven to 220 degrees
👉🏾 Place the chickpeas on a baking tray in the oven for 20-30 minutes.
👉🏾 Some will pop, that's okay.
👉🏾 Remove the chickpeas from the oven after 20-30 minutes when they are slightly brown and crispy.
👉🏾 Add the topping / flavor of choice.

Eat them while they are warm. But they're also tasty 😋 when they're cool! And they are easy to pack in a lunch bag or purse so you can take them with you wherever you go. Enjoy!

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#healthyfood
#guthealth
#recipe

As we fall into Autumn 🍂, now is a good time to

As we fall into Autumn 🍂, now is a good time to focus on a healthy gut to support your immune system and help prevent disease.

Known as the microbiome, your gut is home to millions of bacteria 🦠 and other microbes—both good and bad—and can influence your health in many ways. The key is to balance the ratio of good to bad bacteria within the gut microbiome.

Here are foods that feed and maintain your gut microbiome to improve your health from the inside out.

👉🏾 PROBIOTICS are the beneficial bacteria that live in your gut and can be found in fermented foods. In addition to helping balance your gut bacteria and prevent chronic disease, probiotics can help if you have diarrhea, boost your immunity and keep your heart ♥️ and skin healthy.

Healthy probiotics follow:

- Sauerkraut
- Kimchi
- Kefir
- Kombucha
- Miso
- Tempeh
- Yogurt

When you're trying to establish more probiotic bacteria in your gut, you need to feed them with PREBIOTICS so they can flourish and keep making more good bacteria.

Prebiotics are fibers that feed the beneficial probiotics in your gut, such as:

- Jerusalem Artichokes
- Leeks
- Onions 🧅
- Raspberries
- Beans and Legumes
- Asparagus
- Garlic 🧄
- Bananas 🍌
- Pears 🍐
- Watermelon 🍉

To learn more about ways to ensure a healthy meal plan and lifestyle, visit LifestyleChangesLLC.com.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️
Lifestyle Changes by Dr. Darby

#corporatewellness #weightlosscoach #wellnesscoach #mondaymotivation #mealplanning

3 WAYS TO KEEP A SUMMER 🌞 VACATION MINDSET YEAR

3 WAYS TO KEEP A SUMMER 🌞 VACATION MINDSET YEAR ROUND

We typically allow for more fun and activities purely for pleasure in the Summer. What may feel indulgent—taking long weekends or spending time outdoors—is actually an investment in your mental and physical well-being. These behaviors can help reduce stress, improve your outlook, sharpen your mind 🧠, and enhance your relationships. But there’s no need to dread the end of summer when you can maintain a summer vacation mindset throughout the year. Here are three tips to try.

👉🏾 Plan for Downtime: Schedule 🗓️ time for yourself. Block out evenings and weekends for self-care or for spending time with family and friends. You may find yourself more productive during work hours after stepping away to refresh your mind.

👉🏾 Prioritize Fun Experiences: Expand your vacation mentality by doing things you enjoy in the summer such as reading 📖 during the week, visiting museums, participating in an online cooking 🧑🏾‍🍳 or art class, or attending a play, concert, or sporting event.

👉🏾 Get Outside 🌳 for Fresh Air and Sunshine: Think about ways you can regularly spend time outside in nature. Take an early morning walk 🚶🏾‍♀️, make a weekend tennis 🎾 match, sign up for a charity walk, or simply take 10-to-15-minute walks outside several times a week to maintain your mental and physical health.

To learn more about how LIFESTYLE CHANGES can help you live and feel better, please email me at info@lifestylechangesllc.com and subscribe to my newsletter at LifestyleChangesLLC.com.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#august
#mindset
#backtoschool
#weightloss
#corporatewellness

Sign Up NOW! Start a New Season 🍂 with Lifestyl

Sign Up NOW! Start a New Season 🍂 with Lifestyle Changes' 12-Week Group Weight Loss Program Kicking Off Wednesday, September 13 at 7 PM, ET.

👉🏾 Includes: Multiple virtual medical check-ins with Dr. Janine Darby, one-hour LIVE online sessions with special guests, sample meal plans, and much more.

👉🏾 Content: LIVE online sessions focus on Dr. Darby's 3 M's - Mindset 🧠, Meal Planning 🍽️, and Movement 🏃🏾‍♀️.

👉🏾 Topics: Learn about goal 🥅 setting, emotional 😭 eating, creating a healthy plate, a fitness prescription, and other important weight loss topics.

👉🏾 The Lifestyle Changes Wellness Journal 📔 is included at cost upon registration to accompany the program.

SIGN 🪧 UP NOW 👉🏾 https://www.lifestylechangesllc.com/lifestyle-changes-group-weight-loss-program.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️
Lifestyle Changes by Dr. Darby

#weightloss #corporatewellness #mealplanning #meditation #mindfulness #weightlossjourney #healthy #healthyliving #healthtips #heathyeating #healthylifestyle #wellnesscoach #corporatewellness #weightlosscoach #lifestylechanges #physician #groupweightloss

MONDAY MOTIVATION 💫 WITH SLOW MOVEMENT EXERCISE

MONDAY MOTIVATION 💫 WITH SLOW MOVEMENT EXERCISES THAT BENEFIT MIND AND BODY

Self-care is one of the best things you can do for your health. And by practicing slow movement exercises that partner physical movement with mindfulness, you can accomplish the perfect mind-body balance 🧘🏾‍♀️ to help achieve this aspect of wellness.

Slow movement exercises also help regulate your heart ♥️ rate, decrease fatigue, improve sleep 🛌, and have little risk of injury or overexertion, especially in the summer heat ☀️.

Another benefit is that you may perform these exercises just about anywhere, making summer travel 🧳 and vacations 🏖️ even more enjoyable as you won't interfere with your wellness routine.

Below are a few of my favorite slow movement practices that are simple lifestyle changes for health and happiness.

👉🏾 Tai chi - A Chinese martial art often called "meditation in motion." It improves your balance, metabolism, arthritis, back pain, and mental health.

👉🏾 Qigong - A mind-body exercise that focuses on your breath to achieve a meditative state.

👉🏾 Walking - A simple walk in nature improves cortisol levels and cardiovascular health.

👉🏾 Yoga 🧘🏾‍♀️ - You may strengthen and tone through a series of poses and breathing techniques while practicing meditation principles.

👉🏾 Pilates - Complete coordination of mind, body, and spirit that involves a series of movements while focusing on your breath.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#movement
#wellness
#weightloss
#mondaymotivation

Happy 😊 Friday! As you get ready for another su

Happy 😊 Friday! As you get ready for another summer 🌞 weekend and outdoor barbecues, consider this…

The World Health Organization (WHO) has determined that processed meat 🌭 significantly contributes to various health concerns, including colorectal cancer, heart ♥️ disease, cardiovascular disease, and more. In fact, WHO has classified these foods as “carcinogenic to humans.”

Cookouts often include many of these unhealthy menu items, so below are food alternatives rich in flavor, vitamins, and minerals.

👉🏾 Veggie Bubba Burgers - Brown Rice & Beans with Beets

👉🏾 Field Roast Plant-Based Sausages

👉🏾 Lightlife Plant-Based Hot Dogs

👉🏾 Nowadays Original Plant-Based Nuggets

👉🏾 Nasoya Organic Super Firm Tofu
Daring Plant Chicken Pieces

👉🏾 Gardein Gluten-Free Ultimate Plant-Based Beetles Ground Crumble

And to wrap up these delicious plant-based cookout options - go for a portobello mushroom 🍄 bun instead of processed white bread rolls.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#barbeque
#summerfood
#meatalternative
#plantbasedfood
#healthyfood
#healthylifestyle

Health 🧡 and Happiness to everyone as we celebr

Health 🧡 and Happiness to everyone as we celebrate the Fourth of July 🇺🇸.

Monday Meal Planning Tip 👌🏾

Warm weather 🌞, vacation 🏖️, and outdoor cookouts 🍗 are a few of the many benefits of the summer. Along with the season comes a greater likelihood of veering off your routine and menu choices. So, when considering what to eat at the next barbecue or gathering, make these healthy food swaps instead of the usual hamburger, hot dog, bun, potato/pasta salad, dips, desserts, and alcoholic beverages.

👉🏾 Carb Bun Options:

Portobello Mushrooms 🍄
Cauliflower
Eggplant 🍆
Romaine Lettuce 🥬
Avocado 🥑
No Bun!

👉🏾 Healthy Sides:

Fruit Salad 🍉
Whole Grain Salad 🥗
Strawberry 🍓 Spinach Salad
Red Bliss Potato 🥔 Salad

👉🏾 Dips:

Fruit Salsa 💃🏾
Hummus
Guacamole 🥑
Baba Ganoush
Tzatziki

👉🏾 Desserts:

Fruit Salad/Kabobs
Fruit 🍎 Cobblers
Sorbet
Choc-covered Strawberries 🍓

👉🏾 Alcohol:

Lite Beer 🍻
Spritzers
Mocktails 🍹
If all else fails, WATER 💦

Have a great week and I hope you will enjoy some of these healthy summer food suggestions.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#summerfood
#bbqseason
#healthylifestyle
#mondaymotivation
#mealplanning
#weightlossinspiration

Fashion 👗, Friends 💕 and Fascinators 💫 at

Fashion 👗, Friends 💕 and Fascinators 💫 at Ladies Day at the @devon1896 to Help Support Bryn Mawr Hospital 🏥.

I’m happy to help continue the tradition and celebration 🎉 as a sponsor of this annual gathering of community leaders, business owners, empowering women, and talented men.

Special thanks to @carsonkressley @the_adam_joseph6 @landroverjaguarmainline @lesliegrosspadillapr @susan_scovill @leslie_padilla_pr and others who join in this spectacular event!

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#devonhorseshow
#ladiesday
#healthandwellness

Studies 📖 show that adding daily affirmations t

Studies 📖 show that adding daily affirmations to your self-care 💕routine can reduce inflammation, rewire your mind 🧠, help you to destress and wind down, give you energy 💥 and empowerment, help you to achieve your goals 🥅, and provide an overall sense of well-being 🙏🏾.

To get you started on this practice, here is a list of rituals we share with our corporate wellness clients that they find useful for positively impacting their employees’ thoughts, behavior, and feelings.

👉🏾 Delay screen time 💻
👉🏾 Journal 📔 affirmations
👉🏾 Hydrate 💦 with intention
👉🏾 Stretch mindfully 🧘🏾‍♀️
👉🏾 Reflective mirror 🪞 time
👉🏾 Draw ✍🏽 self portraits
👉🏾 Take a grounding walk🚶🏾‍♀️

We invite you to start making some simple, self-affirming changes to your daily routine, and let us know if these practices help in improving your mindset and wellness.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#dailyaffirmations
#positivemindset
#mindset
#wellness
#wellnessbusinesscoach
#corporatewellness
#corporatewellnessprogram

Journaling 📔 for Self-care 🫶🏾 What’s t

Journaling 📔 for Self-care 🫶🏾

What’s the first thing you do when you start your day? Is speaking kindly to yourself part of your routine?

Through the power of positive words and thoughts 💭 you can fortify your mental 🧠 health, navigate challenging times with more resilience, and improve your overall health.

One of my favorite daily affirmation practices is journaling ✍🏽.

👉🏾 Writing by hand is thought to make us smarter.

👉🏾 The sensory experience of putting pen to paper reinforces neural pathways.

👉🏾 Affirmative notes 📝 support our positive self-talk and deepen our brain’s memory storage of the kind of messages we want to call upon in challenging situations.

👉🏾 Start with simple statements like “I am”, “I can”, or “I believe” as a prompt to write freely about your highest self.

I hope 🤞🏾 this serves as a gentle reminder to practice self-care from the moment you awake.

Look for more tips of positive affirmations in the days ahead.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️
Lifestyle Changes by Dr. Darby

#mindset
#selfcare
#affirmations
#journaling
#corporatewellness
#corporatewellnessprogram
#corporatewellnesscoach

Interesting 🤔 article in CNN breaking down the

Interesting 🤔 article in CNN breaking down the true meaning and importance of Body Mass Index (BMI).

I use BMI as a practical tool in weight management taking into account a patient’s fat and muscle mass. But, like many things, BMI is not a “one size fits all” tool for determining how weight affects the development of disease and chronic health conditions.

👉🏾 Read more at LINK IN BIO.

👉🏾 Visit www.LifestyleChangesLLC.com to learn about my weight loss and wellness programs for individuals, groups, and businesses.

Yours in health 🧡,

@drjaninedarby 👩🏾‍⚕️

#bmi
#weightloss
#weightmanagement
#obesitymedicine

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