Welcome to the C K Christall Health Coaching blog, your resource for expert insights on diabetes, weight loss, and nutrition management. Located in the beautiful White Mountains, Arizona, I'm committed to providing you with actionable advice to achieve your health goals. I'll be posting weekly, so check back often for new content!
Losing weight with diabetes requires a tailored approach. The blog will provide weekly strategies, practical tips, and expert advice on how to safely and effectively manage your weight while maintaining healthy blood sugar levels.
2 Simple Weight Loss Strategies for People with Diabetes
Losing weight with diabetes doesn’t have to be overwhelming. In fact, small changes can make a big difference. Here are two effective and easy-to-follow strategies:
1. Focus on Balanced Plate Portions
Use the "plate method" to control portions without counting calories. Fill half your plate with non-starchy vegetables (like broccoli, spinach, or peppers), one-quarter with lean protein (chicken, fish, or tofu), and one-quarter with whole grains or starchy veggies (brown rice or sweet potato). This method helps regulate blood sugar and reduce overall calorie intake.
Tip: Use a 9-inch plate and avoid second helpings. Drink water or unsweetened tea instead of sugary drinks.
2. Add Daily Movement
You don’t need a gym membership—just walk for 30 minutes a day. Walking after meals can help lower blood sugar spikes and burn calories.
Tip: Break it up into three 10-minute walks if that’s easier. Use a step counter or phone app to stay motivated.
Start small and be consistent. These two strategies can support gradual, healthy weight loss and better diabetes control—without the stress of a restrictive diet. Always check with your healthcare provider before making major lifestyle changes.
If you’ve been hearing about GLP-1 medications like semaglutide or tirzepatide, you’re not alone. These once-weekly injections are helping people shed pounds and better control blood sugar. But are they right for you? Let’s take a look at the upsides—and a few things to think through.
Unlock the power of nutrition to transform your health. Our blog explores the best dietary choices for diabetes management, including meal planning, understanding food labels, and incorporating nutrient-rich foods into your daily life. We'll publish weekly posts about these topics.
Maintaining balanced blood sugar levels is crucial for overall health, especially if you're aiming for weight loss or managing conditions like pre-diabetes or type 2 diabetes. The good news? Small dietary changes can make a big impact.
Gain control over your blood sugar with our comprehensive guides. We offer insights into the latest glucose monitoring techniques, lifestyle adjustments, and effective strategies for preventing and managing blood sugar spikes, updated weekly.
If you’ve been hearing about GLP-1 medications like semaglutide or tirzepatide, you’re not alone. These once-weekly injections are helping people shed pounds and better control blood sugar. But are they right for you? Let’s take a look at the upsides—and a few things to think through.
What to Expect When You Work With Me: Your First Step to Better Health
If you’re ready to take control of your health, manage your blood sugar, and feel confident in your body again, you’ve come to the right place. As a health coach with a passion for helping others live their healthiest lives, I work closely with clients to create personalized plans that support lasting change—whether your goal is weight loss, better nutrition, or managing a condition like diabetes.
Let’s Start With a Free 30-Minute Consultation
Before we officially begin working together, I offer a free 30-minute consultation to see if we’re a good fit. Think of it as a relaxed “meet and greet” where you can share a bit about your health journey, your goals, and any challenges you’re facing.
During this call, we’ll discuss:
Your current health status and what you hope to achieve
Your lifestyle, eating habits, and any obstacles holding you back
What kind of support you’re looking for
How I can help you with diet, nutrition, weight loss, and blood sugar management
What it would look like to work together, including my coaching style and approach
There’s no pressure, no hard sales—just a friendly conversation to explore how I can best support you.
Why Choose Me As Your Health Coach?
There are plenty of coaches out there, so why work with me? I bring a practical, compassionate, and results-driven approach to every coaching relationship. I understand how overwhelming it can be to try to improve your health, especially when you're managing something like diabetes or trying to lose weight. That's why I meet you where you are and help you take one small, achievable step at a time.
Here’s what sets my coaching apart:
Personalized Support: I don’t believe in one-size-fits-all. Your plan is tailored to your unique body, goals, and lifestyle.
Nutrition Guidance You Can Trust: Whether you're trying to stabilize blood sugar or lose weight, I’ll help you make informed food choices without giving up the joy of eating.
Accountability and Encouragement: I’ll be in your corner every step of the way—celebrating your wins and helping you through challenges.
Sustainable Change: This isn’t about quick fixes. It’s about building habits that support your health for the long run.
Ready to Take the First Step?
If you’ve been thinking about making a change, now is the time. Book your free consultation today and let’s talk about how we can work together to reach your health goals—one step at a time.