cognitive lifestyle show and today is one of those days where i have a wonderful client who is sharing her life transformation with us and today it is crystal you for being with us today crystal wright welcome i know you've been through an amazing transformation but also you've been very generous about it was your friends and that's a wonderful story to share that a little bit  i am very happy about it yep and i am seventeen pounds lighter wow and i was a year or two ago so i feel really good feel really healthy my numbers i know my numbers and poured you know my numbers and they are all really really good my l d l has gone down since economy diet yes yes my triglycerides have come down since the cognate diet my weight has come down to and so do you have like any hobbies and talents you want to share with us today i do well i am also a sign language interpreter so that's more not not really a hobby it's something that i do won in my church thank you yes something that i do it my church my sign language interpreter i started the sign language ministry at abundant life family worship church and so i do worship there and we have deaf that com through one day and so that's not really a hobby it's more like something i enjoy to do volunteer so that's good i enjoy five k runs and i think that up so i am also a part of black girls run which is  organization that we get together using on saturdays or you just really run and so you do five case three k so i'm working my way up to a marathon i have not yet done all that but i'm working my way i know little bit about what has really changed for you since you did i think really what's changed is confidence now i think i have a little bit more confidence in not only the way i look but also the way i feel i am a pharmaceutical sales rep by career so i am in front of physicians all day every day and they have patien indiscernible externally yes and i also have a better awareness of what triggers me to eat ok so for example i do partake in the desserts as often as i did so it's gotten to a point now where i can bring desserts and i'm not fearful of saying you guys want to serve before it was like i bring desserts that i like to eat with but now it's i will bring desserts if i want to piece of the cookie you little piece of a cookie and i'm good i don't need to give it a how do you manage to be in control what do you think is the secret to you being a because it's been it's been like more than most to your yeah right how have you sustain engine and sustain that control what are your trip says ok people want to sure one of the tricks is you have a little piece and that's it nothing i would bring whatever dessert it is have a little piece i say ok i can eat a little bit of it and i won't gain a whole lot of weight i happen to know that i'm going to the gym on thursdays and so i know that ok if i eat the whole cookie i'm going to have to work out even more so to me that's a deterrent yes phil it you know when i have a trainer now so i fill when i'm going to go to gym i fill that it's that cookie in the back of my mind is something that i don't i don't want to have to take your of late or if you will you know one in the gym nother something that i might do as another tip is don't order deser know they don't have to be a symbol of their you want think about exactly you want to think about it another trick is if the desserts there i'll be in another room so that i know that i will not eat desserts at that time or i won't overeat and you know when i was in my corporate life also before i was a nutritionist you always had to splatter are all very good and all those good i don't know sure but you know what in the middle of the table board  the meeting oh you've been there for four hours right so when i was a leader i have a rule that the cookies and so forth are always to be somewhere in the room never on the table right and that really changed to behaviors because you had to stand up absolute you change things out whole months well absolutely i did to that point i no longer buy ice cream before i used to buy the tubs of ice cream and think all their home i won't eat them i won't you know it'll be fine but for me that's a trigger i love stop thinking about it and saying with the desserts saying that the desserts for me i don't they don't bother me they don't bother me at all now you know i'm ok if i don't walk by and eat and only it's ok i'm not hungry another trick is i will eat before i go to the lunches so i have already had my salad or my salmon which is wonderful and so i'm not hungry and so now my mind is saying you're not on everyone eating that but you are aware that you are not hungry very aware very aware so this is this something you learn to be more aware of your hunger level because sometimes people the eat before but they will still be tempted so how is this something you have i'm constantly learning and so to pick up a potato chip in and constantly eat that puts on a lot of weight and so you learn how to do this this is been what two three years now for me now right since i've been since the conley diet so it's not just quick you have to learn when you're hungry when you're full put the plate down and what triggers you and for me to desserts and so therefore i don't have them in the house when i want them i eat them and i replace it with you know i can't let's just do if you want to do it later we can but i've already eaten so you know lunch isn't isn't good for me at this time i think you really do have to learn that you have to put your foot down and stand for the sun up for yourself know ok i'll go with you here and you can't do really can't do both or you have to learn how to maneuver both you can go out but no ok if i go out i'm not eating and it's ok if they say you never eat and i feel go ok i'll eat that then ok i'll have that you know ok i'll eat that that last week for you and i didn't really eat a lot ok you're not eating you know is that ok i'm fine i'm not hungry so therefore i'm not eating and it's ok to say that  it's ok to say that all their new foods you have adopted or you know shortage the way you have your breakfast or things like that yes i make sure i eat breakfast every day even if it's a bold  and it may be a piece of toast sometimes it's not always i really try to stay away from the breads so if i have a negative the two eggs in a cup of coffee i'm fine another thing that i have them in a that really is to try to eliminate because dessert is enough ok you are saying i'm going to have one but not to write two sources absolutely one piece of bread is fine if i feel like bread if not i'll take the i want to eat the bread it's fine for me to t pieces and two eggs and a cup of coffee and i'm really ok what about exercise i don't remember i love it part of me if you where like a good exercise or be right or you joined the program or you really program that kind of jolted me to start exercising and i started swimming again and i would do swimming and then i would go to the gym so that i know how do you find the time i want you to share your secret because i overhear those excuses  you are a busy person i'm a busy person but you find the time between the learning the and then working as a sales person sure i know your time is very busy so how right how do you manage to get the time to exercise i got an accountability so i got a trainer so i know that i need to go to the gym want tuesdays and thursdays and he books me on tuesday at five thirty the book before thursday at five thirty i take my calendaring with me and we're booking dates along the way are you going to say sorry girls i cannot have a drink tonight because i am eating my go to my i go to jail so big it's a big it's a big good it's a good tip if you put your exercising time in your on your calendar yes as a as an appointment yes then it's there you have no excuses to say i don't have the time absolutely tuesdays and thursdays at five thirty or will switch to day a little bit but two days a week at least it's only an hour out of my life every week for him anyway and then the rest while i'm at the gym i just will go on the treadmill and you're already and so therefore i'm going to treadmill another half an hour or an hour and i have a he's my countability partner i told him i want to lose weight in you know we just kept it up i did have another trainer who helped me while i was in your program she's got married have a baby and so forth so then i got this gentleman and he's working with me now on strength training and making sure i build up my muscles in my back in my core so he has a different regimen for me now yeah your money has really changed thank you it's not just a question of the competence you know that also has kind of always been up there but more confidence you know like i said i was i'm fifty so i wanted to build up to this big gigantic milestone year that i plan t which is another thing people should do to you got to get away and you got yes we got to talk about yeah oh let me go to yeah ok so but you said you have more energy even more than you had been your more energy than i had before maybe knowing my numbers i think it's important for your for your  e to know they need to go to the doctor and know where they are you know even if you're you think in your mind you're overweight go to the doctor find out really where you are going to somebody is your b m i you know what is your percent of body fat and right as you write is the way then you change the way you sure and your b m i notice you know the numbers you know your numbers don't be afraid of them so at least you know when you can start from i don't know when you come back to get on my special scale ok body scanning you always  best friends and what i wanted to do is i said well i am generous and you know that's just comes from i worship the good lord so i am very blessed so i've been moving up to this milestone for the last year or two and i put in my mind that i wanted to go away i want to do something special so what could that special thing be well i thought well maybe i can run at a house and i can take a couple of my good girl friends with me  magical travel lot but i've never been there so that was good and i chose two friends from each decade of my life so i had a girlfriend as from back when i was in the seventh grade all the way up until  now now to two girlfriends from decade of my life and we had a mean group and i thought wow what can i give them as a swag bag is what i called it and i wanted to give pieces of my life that were her and also from the county diet you know it makes me feel relaxed the smell is good and it changes my mindset of the day so you also what my bucket list i have a book that not just a weight lost type of diet you will lose weight but in the process you'll learn a whole lot about yourself and your will roll yes to goals and how to change your mindset about food about eating about people is booked to one of my girlfriends because each of my girlfriends has a journey of weight loss or will gain or children and they can't wait or fibroids you know an african american munity many of my friends  have fibroids and that made them gain weight or children and they can't seem to find the time to go to the gym and and just different things that that would hinder them from losing weight he said of something specific in the african american community for women who try to lose weight is really working against them stress strive think the stress of having to take your children oftentimes they're single moms it's in our communities it's not just african american but for them yes distress or having family members that are truly depending on them you know for dollars my wrestling subplots and responsibilities financial you know you're trying to do it alone you know and again this goes across all ethnic backgrounds and such but yet stress and it probably just a d n a you know of african american women maybe that makes a difference i don't know yeah maybe more prone to diabetes insulin resistance so you really have to watch your carbohydrate you really have to watch him and you know you know in the african american unit i can talk from from being an african american unit you know fried chicken collard greens girl that's right you know any words of wisdom you would like to share with us on you know i mean you are very inspiring period all i mean just look at you wisdom to inspire others and i just it's not just about the cause sure but never to you know take care of yourself absolutely time to change what would you say take the time to change your only got one you take care of or take care of him you know no one else is going to take care of him or her better than you will take yourself so find time and just and just do it i know the you know people always say i don't have time to exercise you can find time i found time  in my time is i get up at six am in the morning i tell you what i found time even if it's at night you know this so i d v r show and i don't i don't watch that show i go to the gym come back and then watch it there are ways if you really want to do it i that i've noticed that you can choose a type of exercise that fits the moment sure do i have one hour i'm a consultant you know and i work with clients so i don't have a nine to five job you know sure i can really manage my time slots so i have the twenty minute time slot exercise regimen like you know fifteen minutes of hits then you go intensity interval training yeah i have the one hour or i have the two hours where i can go and run on the canal do you go do you have way steward that you exercise to the time you have absolute instead of saying i cannot go to the gym today i have only twenty minutes take a little bit of time just take a little bit of time that's it i'm not saying change your whole diet but start with maybe if you don't eat breakfast just breakfast today tomorrow if you can't take out the all the sugar in your life we're not saying they do that just cut twenty percent a percent that's it this instead of having two scoops of sugar just one start like that it only starts a little bit about a little bit before you know it it's real lifestyle you don't even about the sugar you don't care about looking at t v and eating potato chips you know you'll get over it if you get over it so what did you feel was different was the cognitive versus and the other diet you may have tried lifestyle change it's not just one hit wonder you know i've been on all of them you know i'm not going to name them i've been on them all yes counting the calories eating no i don't eat red meat but you know a little bit version variations of that all of them this was definitely a lifestyle change and it started inside with me and the weight loss was just an added benefit and a bold bonus that was a bonus you put yourself first you put yourself this is my crusade in this is i won women to put themselves first put themselves always to get to do the absolutely absolutely at the end and i still have a cup of tea and i put on my my blue capri the candle and it makes me feel good the house wakes up to me or goes to bed with me absolutely well it was a very inspirational interview thank you for being with us so this was the cognitive diet lifestyle show and state you and you know we are life now and we have a wonderful guests every week to inspire you to change your life to get healthier and also most importantly to be happy one last word