Vital to Health and Wellness Blog

The following is a plan that will help you make postive, achievable changes in your life (regardless of what these changes are).

Step 1: Decide, in detail, what you really want.

When you think about this, I want you to reach out on a limb and figure out not only what you want but also how it will affect your overall life. What does achieving this goal do for you? How will it make you feel?

You have probably heard about the power of positive thought and the power of your mind to help you direct your course in life. Go ahead and think big, think about and write down exactly what you want.

Step 2: Write down all of the reasons you will meet your goal.

Now that you know exactly what you want, it is time to write down what will make you successful. What do you have (personality traits, physical abilities, brainpower etc.) that will help you out along the way? Are you relentless? What obstacles have you overcome in the past and what have you achieved in your life?  (You may be surprised by what you have already achieved!)

Step 3: Figure out who or what, can help you achieve your goal.

You will run across people who tell you that you can’t or you shouldn’t (and these are people you should spend less time around or stick to other conversations when you are around them). But, now it is time to figure out what people in your life believe you can meet your goals. Who lifts you up and is a consistent positive influence on your life? Now ask yourself how you can spend more time around these people.

Step 4: Break your goal into reasonable steps

If you have a very long-term goal – say dropping 100 lbs or becoming a CEO when you just started your very first job, now is the time to break down your goal into reasonable steps and set a time stamp for each one. Write these down, make sure they are realistic and, if you have others around you who are supporting and cheering you on (and you should) tell them your steps along the way.  It's important to have a support team.

Step 5: Move forward

Now is the time to take off, reach for your goal because there will never be a better time to start than right now. If you wait you will look back and wonder why you didn’t do something sooner. Sure, your course along the way may change but the most important thing is to maintain your vision and move forward. Because yesterday is behind you and your dreams for tomorrow are waiting with open arms.

Which step are you on or what is your goal for change?  Tell us here for an extra entry in the New Year New Healthy You Sweepstakes! http://www.wellesse.com/newyearspromo/

Included in our New Year New Healthy You Sweepstakes Grand Prize, generously donated by BodyMedia is a BodyMedia FIT armband with a one year online membership.  But what is it exactly?

"The BodyMedia FIT system gives you highly accurate information on activity, calories and sleep patterns – the most accurate in the market. Clinical study results show it can improve weight loss up to 3x!

BodyMedia FIT is an on-body monitoring system that consists of the BodyMedia FIT Armband monitor, online Activity Manager*, an optional Display and free downloadable apps for mobile device users. BodyMedia FIT Armbands automatically track the calories burned during your daily activities — from pumping iron to using an iron — and monitor the quality of your sleep, an important factor in weight loss. The information tracked can easily be managed with BodyMedia's online Activity Manager. Add in the easy-to-use food log and you have the right information to improve your weight loss."  Source www.bodymedia.com 

I have not personally tried the BodyMedia FIT but would love to!  It sounds very intriguing and I've heard great things about it from those who do use it.  I like the fact that not only does it count calories in and out but also monitors the quality of sleep, which can definitely be a factor.  It's so important to get a good 7 to 8 hours of good sleep each night.  Studies have shown those who get enough sleep eat less during the day.

Every BodyMedia FIT system includes:

•Body monitoring calorie calculator
•Comfortable Armband so you can wear your calorie counter monitor throughout the day and night as it automatically tracks activity levels and calories burned
•Easy-to-use online Activity Manager* for tracking calories consumed and reviewing your calorie burn, activity levels, sleep quality, and diet

*Subscription required. The Armband does not display information on its own; rather it works in conjunction with the online Activity Manager.

Do you currently use a pedometer or something like this?  I saw on Biggest Loser last night they had a new activity monitor that looked interesting.  Do you track your progress online?  Love to hear your thoughts!

Comment or tips here for an extra entry into the New Year New You Sweepstakes! http://www.wellesse.com/newyearspromo/

As you are starting of the New Year with goals for a healthier lifestyle, make sure to do what's best for you, not what everyone else is telling you or doing.

My friend (and colleague) Joey often says: “do what’s easy and works.” It may sound like a simplistic statement yet it is actually quite profound. Many people feel as if they have to make a drastic overhaul to their diet, their life or their exercise program or they shouldn’t bother changing anything at all. However, if you take this approach – “do whats easy and works” - you will reap the rewards of doing something as opposed to doing nothing and staying the same. 

In addition, try taking the easy approach. If you were to do one easy thing to improve your health today what would it be? Once you’ve mastered one (give it several days to a week’s time), move on to another one. This approach is so simple, yet effective and empowering that you’ll soon realize there is no “perfect” ideal to live up to when it comes to diet and exercise but the most important thing is to move in a positive direction every day.

Here are a few easy things you can do to improve your health.

• Drink 8 (or more) glasses of water daily - bring water with you wherever you go

• Get 7-9 hours of sleep per night (teenagers and those who exercise strenuously may need more)

• Eat vegetables with every lunch and dinner

• Go through your refrigerator and throw out anything that has expired or has been left in there too long or is high in calories or saturated fats

• Do the same thing with your kitchen cabinets (give unexpired, non-perishable items to your local food bank)

• Make the switch to higher fiber foods (brown rice, higher fiber cereals, whole grain bread)

• Eat or drink 3 servings of dairy or dairy alternatives per day (with calcium and vitamin D)

• Sit down with no distractions for at least one meal per day - chew slowly!

• Take a dietary supplement that may improve your health especially a multivitamin and vitamin D3

• Accept the fact that you don’t need to do everything at once

• Always take the stairs

• Fit in 10 minutes of walking at lunchtime

If you take this approach you will soon realize that what once seemed insurmountable now seems like something you can tackle, one improvement at a time.

Which one are you going to start today?  Next week?  Next month?  It doesn't matter, just do one at a time and you will get there easily! 

Tell us your "Easy" step to better health here for extra entry into the New Year New You Sweepstakes.  http://www.wellesse.com/newyearspromo/

As part of the New Year New Healthy You Sweepstakes, Wellesse is donating $.25 per new follower up to $1,000 to the Obesity Action Coalition (OAC).   Who are they and why? 

"The Obesity Action Coalition (OAC) is an IRS registered 501(c)3 National non-profit organization dedicated to educating and advocating on behalf of the more than 93 million Americans affected by obesity.  As a membership organization of more than 33,000 individuals, the OAC was formed to bring together those affected to become active advocates on issues from weight bias and stigmatization to improving access to obesity treatments. The OAC produces and distributes a wide variety of FREE educational resources on topics relating to obesity, severe obesity and childhood obesity. To learn more about the OAC and join today, please visit www.obesityaction.org or call (800) 717-3117.

History of the OAC
During a meeting of legislators, a congressperson asked the question – “Who represents patients who are affected by obesity?” It was then that a legislator pointed out a serious need – a group whose only focus is on those affected by obesity. With this, the OAC was formed in 2005 with the goal of building a national coalition of those who are living with and/or affected by obesity. 
                      
OAC Membership
As a non profit organization, the OAC exists to serve the needs of every individual affected by obesity. The OAC is a membership organization, and membership is a vital component in building a Coalition of those affected. Membership is not required in the OAC, however it is strongly encouraged and is often the first step toward getting involved in making an impact in obesity."

Individual membership is only $20 per year. http://www.obesityaction.org/membership/overview.php

They offer several educational tools http://www.obesityaction.org/educationaltools/overview.php including a magazine, brochures, newsletter, articles, videos, support groups, and more.  If you or someone you know could benefit from any of these be sure to visit their website and sign up today!

Supporting the OAC is part of Wellesse's overall strategy to provide both premium liquid supplements to support overall health and valuable information to help consumers lead an active life.


Comments or thoughts on the OAC?  Post one here before Feb 1, 2012 and earn an extra entry into the New Year New Healthy You Sweepstakes and help Wellesse donate $1,000 to the OAC! http://www.wellesse.com/newyearspromo/

While we work on our  ‘New Year’ body we might also want to think about a shape up for our mind, or I should say ‘mind set’. The right mind-set includes the process of goal setting.

This brings us to the concept of SMART goals. Goals should be Specific, Measurable, Attainable, Realistic and Timely.

Specific & Measurable
The smarter the goal the more likely you will be of achieving that goal. So let’s apply this SMART goal setting system to our new body and mind-set resolution.  Let’s say you want to ‘get in shape’.  Although that is a nice thought, it isn’t a very SMART goal.  To make it SMART you need to further dissect, define and develop it.  Specifically what are you working on? Weight loss, muscle gain, mobility or balance improvements… And how will you measure that specific goal (i.e. a bathroom scale, measuring tape, or movement screen).

Attainable & Realistic
Next take a second to think about attainment and what you might need to achieve your goal (i.e. a gym membership, new pair of shoes, personal trainer or nutritional supplement). You will also need to consider if your goal is realistic given your current condition, limitations or genetics.

Timely
Then last but not least you’ll need to give your goal a realistic and workable time schedule.  For example, are you thinking to lose 10 pounds in two weeks or ten weeks? Realistically we know that slower weight loss is always more achievable but you may feel de-motivated if your goal is too far into the future. You need to go back and make sure your time frame matches up with reality and achievability.  Perhaps the key is to set smaller ‘stepping stone’ goals like 1 pound a week or 5 pounds in five weeks. 
 
Part 2 Exercise (see Part 1)
Ok… so you’re done pushing the wall and working those muscles on the front of your chest and shoulders so it is time to address the backside of your body.  This great isometric exercise can also be done against the wall.  
 

1. Stand with your head and back against the wall.
2. Place your arms in Goal Post position.
3. Slide down into a high-seated position
4. Press your head and arms back into the wall
5. Hold the press for 5 deep breaths
6. Slide back up to standing position rest for 10 to 20 seconds

Repeat the exercise a second and or third time.

What are your SMART Goals?  Be sure to write them down and track progress then reward yourself with a massage or new clothes (not food or a day off from working out).  Comment here for extra chance to win the New Year New You Sweepstakes! http://www.wellesse.com/newyearspromo/

Stop putting if off til next week, next year, next....

Over the course of time surely you’ve heard people say, “I’m going to start dieting on Monday.” Or, “I’ll start house hunting after…. “ For some reason many of us have it programmed in our head that we can’t handle too many things at one time or that there is a “perfect” time for change.

“After the kids are out of the house.”

“When my youngest turns 5 and goes to Kindergarten.”

“After I’ve saved x amount of money.”

“After the Holidays.”

Though New Years resolutions serve a purpose – the start of a new year signifies change and a renewal of hope for better things to come, you can create a resolution on any day at any time. Let’s say it’s Wednesday, January 25th at 1:08 pm and you just now fully accepted the fact that you want to make a drastic career change or to get healthy.

Why wait to get started when you can start now researching online, getting more information, buying healthy foods, that you can take to jump-start your switch? Because there is one thing I’m sure of – there is no “perfect” time.

Most of us will always have a “to-do” list that we never actually get to the bottom of before more tasks are piled on. And therefore, you are better off getting started now rather than waiting because years down the road you’ll wonder why you didn’t start sooner.

In the words of Nike “Yesterday you said Tomorrow.” Never wait  to make positive changes in your life because the sooner you get started the more time you will have reaping the rewards of your resolution!

Are you going to start today?  Why not?  Post your comment here to be entered in the New Year New You Sweepstakes! http://www.wellesse.com/newyearspromo/

 Wouldn’t it be great if you could start off every year with a new lease on your body! Especially when it comes to your joints!! 

It is hard to accept it, but our joints much like the tires on a car get worn down with usage and although we know exercise is a good thing, it also adds to that wear and tear down. 

So what is a body to do? 

Well the first thing is to fight overuse with proper exercise selection and progression. It may be time to give up a few of the more ballistic activities like running or jumping in exchange for power walking and water fitness.  You can also increase the shock absorption of your joints by keeping the surrounding tissues strong and healthy.  This is typically accomplished with the right balance of resistance training and supplementation such as liquid glucosamine for joint health and liquid calcium and vitamin D for bone health.  For those with moderate to severe joint degeneration that resistance training should start with joint friendly isometric training.  Here is a great one for this week.  
 
The Wall Press
Find a sturdy wall:
o   Place hands in the push up / shoulder width apart

o   Position your feet in a lunge position and lean your weight forward as though you are pushing a cart up-hill

o   Push the wall as hard as you can and count to 10 out loud

o   Rest

o   Switch feet position and repeat a second time

Stay tuned for more great isometric ideas in the New Year and don't forget to take your liquid glucosamine and chondroitin for even healthier joints!


How do you keep your joints healthy and strong?  Leave your comment or tip below to enter the New Year New Healthy You Sweepstakes! http://www.wellesse.com/newyearspromo/

We are over two weeks into 2012. Did you make any New Year’s Resolutions? If so, where are they now? Are you well on your way or do you feel like you’ve fallen off the wagon?  If you aren’t where you want to be, here’s how to get back on track:

1. Figure out why you fell off track
Is your resolution really a priority in your life? If it isn’t, what do you need to change to place it at the top of your list?

2. What excuses are making?
Time is a common one but we all have the same amount of hours in our days – something that is never going to change. So if you are putting other things first, figure out what you can do less well or delegate to others. Can you kids (or a maid) help with cleaning the house? Is there someone at work who can help you out so you aren’t staying there after your workday should be finished?

3. Did you outline SMART goals and write them down?
A dream is just a dream until you write it down and outline an initial path to get there. Though you don’t need to see the entire path from start to finish and you may change direction as you go, it is a good idea to have a time line and the first few steps figured out.

SMART Goals are specific, measurable, achievable, realistic and time-sensitive. So for instance, let’s say you want to improve your health – that goal alone isn’t specific enough. Instead, here are more specific and measurable goals:

• Lose 50 lbs
• Lower my cholesterol to within normal limits
• Decrease my blood pressure through diet and exercise
• Exercise 4 days a week

Now place a time-stamp on your goal or mini goals.
For instance you may want to lose 10 lbs by April 1st. And finally, figure out how you are going to get there – what do you need to do to support your efforts? Who can help you?

And finally, the very last step – you must believe that you can make a change. If you don’t believe it, how will you ever achieve it?


Comments on what has worked for you?  Earn extra sweepstakes entries by leaving your comment or tip! http://www.wellesse.com/newyearspromo/

Though many people avoid gluten thinking it is “the new dietary evil,” you should only  shun gluten if you have celiac disease or you are gluten sensitive (intolerant). However, these two conditions are very different and prior to cutting gluten out of your diet, it is imperative that you get a firm diagnosis for either. Here’s why:

Celiac Disease
Celiac disease is a genetic disease that damages the small intestine leading to malnourishment.

The culprit in celiac disease is the protein gluten, which causes an autoimmune reaction that destroys the villi in the small intestine – the finger like projects that help our body absorb nutrients from the food we consume. When villi become destroyed our absorption of certain nutrients is impaired, which over time can lead to anemia, osteoporosis, miscarriages and other complications from long-term malabsorption. If diagnosed with celiac disease, the only treatment is strict avoidance of the protein gluten, found naturally in wheat, rye and barley as well as foods and drinks containing these grains in addition to a number of other foods, beverages and products you may not normally think of including medications, lip balms and dietary supplements.

Though no two cases of celiac disease are alike, some of the signs and symptoms associated with celiac disease include:
• Bloating
• Stomach upset, gas
• Itchy, blistering skin rash (dermatitis herpetiformis)
• Joint pain
• Muscle cramps
• Skin rash
• Mouth sores
• Tingling in the hands and feet (neuropathy)
• Complications associated with long term malabsorption including anemia and osteoporosis
• Stunted growth in kids
• Weakness and fatigue
• Weight loss
• Missed menstrual cycles

Experts believe only 5-10% of those with celiac disease have been diagnosed. If you think you have some of the symptoms of celiac disease, it is imperative that you continue eating foods that contain gluten prior to seeing the doctor and getting tested. If you avoid gluten and then get tested you may have a false negative. To read more about celiac, click here.

Gluten Sensitivity or Intolerance
Gluten sensitivity is very different, and much more prevalent, than celiac disease. According to the Center for Celiac Research, approximately 6% of the U.S. population may suffer from gluten sensitivity. Though gluten sensitivity leads to some of the same symptoms associated with celiac disease including abdominal pain, fatigue, headaches, brain fog and tingling in the extremities, it doesn’t destroy the villi in the small intestine. If you think you have gluten sensitivity, again, keep the gluten in your diet and go to a gastroenterologist for examination and testing.


Nutrient Deficiencies and Supplementation
Common deficiencies found in Celiac patients and those with gluten sensitivity are calcium and vitamin D (especially in those that are also lactose intolerant), iron (causing anemia), folate, protein, magnesium, and phosphorous with iron-deficiency anemia being the most common.  B vitamins and vitamin K may also be deficient.  Gluten free multivitamin, calcium and vitamin D, iron and B Complex supplements may be needed in a gluten free diet to ensure adequate essential nutrients each day.  Fiber is also important to prevent constipation when starting a gluten free diet. 

Wellesse Liquid Supplements are all gluten free and are a great option because they are easy to swallow and absorb quickly.  Many medications and supplements use a filler or inactive ingredient such as food starch that contains gluten.

• Blend Kale, green grapes, English Cucumber, Granny Smith Apple and water

• Blend apple, soft pears, cherries (pitted) and water if needed

• Blend blueberries, strawberries, mango, water

• Blend 1 can lychees, peaches, coconut water
• For even more energy add liquid B Complex or B-12

• Blend grapefruit, oranges, kiwis and water if needed

• Blend oranges, almonds, small sweet potato, apple, water

Changing your environment to one that is geared to success isn’t as challenging as you may think.

Some people are born with an advantage. Maybe their family is wealthy and can buy them the best education and lessons around. Others are born with a high IQ or are gifted and talented. Or maybe you know someone who was born with a physical build that has enabled them to become a standout athlete (along with hard work of course). But for the majority of us, making your dreams come true and changing your life has a lot more to do with mind over matter than it does any special genetic advantage.

Seek the Positive People in Your Life
Surely you’ve heard this before – you are the company you keep. And, Oprah, Dr. Phil and others constantly talk about getting the negative people out of your life or at the very least, minimizing your time in their company. If you spend a good bit of time around people who complain constantly, their outlook on life is bound to rub off on you. So, seek out those who encourage you, expect the best from you and cheer you on along the way. Your friends, family and colleagues should be rooting for your success and not putting limits on what you can do and achieve.

Talk Yourself Up!
Looking at the company you keep should be step number one. However, there’s more to making your environment one that will foster success. The next step should involve how you talk to yourself. Do you find that you get frustrated easily, call yourself stupid or disorganized or talk yourself up? Negative self-talk will get you nowhere. Put sticky notes up, pinch yourself every time you put yourself down, do whatever it takes basically to make sure you start being your own advocate!

Take Inventory of Your Life
And the third step to changing your environment involves taking inventory. Think of what you do, your job or career and whether or not it really makes you happy. Is this what you think you are meant to do? If not, what would you do if you never had to worry about getting a paycheck? Can you move in the direction of that job or career? If making a change isn’t feasible right now, is changing job descriptions or positions in your current company an option?

After all, doing what you love will make every day better.  And remember - who you are is up to you - now do it!

Most weight loss surgery patients lose weight quickly during the first few months but then slow down.  This can be attributable to what you eat and drink to maintain your weight loss. You must know how many calories you are consuming each day. The best way to keep track of this is to keep a food diary because they do add up very easily!

Portion Control is Essential
Bariatric surgery reduces the size of the stomach in order to feel full on a smaller amount of food, thereby consuming less calories which results in weight loss.  However, some people who have had gastric bypass surgery still find ways to regain their lost weight. Eating until completely stuffed which stretches and enlarges the small pouch, eating high-calorie, high-fat foods and continuously eating all day long are all contributors to weight gain. 

There are important steps you must take to make sure your weight loss continues after surgery:

1. Know how big (or small) your new stomach is and how much food it can hold.
In the initial phases of gastric bypass surgery, your stomach is about the size of a thumb and can hold about ½ cup (4oz) of food at a time. If you have an adjustable band in place, the amount of food consumed varies until you reach the “sweet spot” or “right fit.” At this point, optimal food intake ranges from ½ cup to 1 cup (4-8oz) of food/meal or snack.

2. Eat slowly enough to recognize the feeling of fullness; stop eating just when you feel full - not overfull!
Each meal/snack should last 20-30 minutes. Chew each mouthful completely before swallowing.

3. Aim for satiety.
Satiety is the sensation of being full and satisfied after eating. Satiety is affected by many things including hunger, cravings, social situations, emotions, food choices, and eating habits.
High fiber foods slow down the rate at which food leaves the stomach, thereby creating a longer-lasting feeling of fullness. Incorporate beans/lentils, vegetables, fruits and high fiber (at least 5g fiber/serving) whole grain carbohydrates in your meals daily. High protein foods are also satisfying, so be sure to include lean meats, fish, poultry, low-fat or fat-free dairy and beans/lentils in your eating plan.
 
Feelings of satiety occur after a balanced, well-planned meal. Therefore, it is recommended to eat 3 small meals a day, adding a snack as needed (ask your dietitian), and avoid grazing. Grazing is a behavior common to people who are disappointed with their weight loss and/or who regain some or all of the weight lost after bariatric surgery. Ask yourself these questions:

•What time of day do I usually graze?
•What else am I doing when I graze? watching television, preparing a meal, studying, etc?
•What are you grazing on and how did you get it?
•What type of food do you crave when you graze or are tempted to graze: chewy, crunchy, sweet, salty?
•How do you feel when you graze or are tempted to graze: bored, tired, stressed, anxious, depressed, etc?

To further slow down the time it takes for food to empty out of your stomach, avoid drinking with meals and for approximately 30 minutes after meals. Also, avoid high calorie drinks because they do not satisfy. Instead, stick to calorie-free beverages and low-fat or fat-free milk between meals.

To make sure you are taking all of your essential supplements like calcium, iron and B-12 each day, be sure to write these down in your diary too.  Make them part of your daily routine like making coffee, brushing your teeth, washing your face, etc.  After about 2 weeks it will become a habit.

Shopping, cooking, parties – all can get in the way or be used as excuses not to exercise this season. However, there are plenty of ways to keep up your exercise routine this time of year with non-exercise options!

What is non-exercise?
It is activity that counts by helping you burn calories, but isn’t true exercise. For instance, raking your yard, cleaning your house (work fast!) and mall walking are all good activities that will help you burn calories while also helping you knock-out necessary holiday tasks.

If you really want to measure your “extra” physical activity this winter, strap on a pedometer.  A study in the Journal of the American Medical Association examined 26 studies that evaluated pedometer use and various physical activity and health outcomes.  They found that simply using a pedometer was associated with significant increases in physical activity (26.9% over baseline values) and that pedometer users significantly decreased their BMI.  In addition, having a specific goal, say 10,000 steps per day, was an important predictor of increased physical activity. So buy a pedometer, set a goal and get moving. That way, even if you don’t make it to the gym, you will at least feel good about having moved your body throughout the day!

Non-exercise Options:

• Park as far as you can when shopping
• Take the stairs instead of elevators
• Walk an extra loop around the mall before you start shopping
• Take a walk at lunch while at work
• Do a "speed" clean while doing housework to get heart rate up
• Go skiing, snowshoeing or other winter activity - it's fun at the same time!
• Walk to your neighbor's holiday party instead of driving
• Have fun with the family - play ping pong or a quick game of PIG

If you are worried about your weight this holiday season but can’t seem to find time to fit everything in, try adding activity wherever you can. The extra steps will add up, keep your energy levels high and help you maintain your weight!

Need a little boost of energy?  Try taking a liquid B Complex supplement to help with energy metabolism and reduce the effects of stress too.

Happy Holidays Everyone!

Are you worried about over-eating during the holidays?  Here are a few survival tips to get you through without tipping the scales.

Most of us let up a little when it comes to eating over the holiday season.  And by all means, we should be able to enjoy stuffing, a slice of pie and our favorite holiday treats. Here are a few strategies you can use to keep the weight off and your body healthy while still enjoying yourself this holiday season:

Moderation is the Key!
Moderation means it isn’t necessary to gorge on shortbread cookies just because they come in cute holiday shapes this time of year and are sprinkled with red and green sugar. It also means you probably don’t need second and third servings of pie, casserole and other yummy but unhealthy foods. If the thought of leaving without getting just a little more of your favorite dish bothers you, ask the host for a plate or single small serving of her famous pecan pie to go and then save it for the next day.

Alternate Healthy Eating with Traditional Holiday Eating
This method works very well. Eat healthy foods 90% of the time and save room for a few cocktails and goodies this December the other 10%. Here is how it works:  when you are not at a function, party or business dinner, eat healthy foods (if you are in a rush, grab good choices at quick service restaurants or the lunch counter at Whole Foods).  The rest of the time, allow yourself to eat what you want only until you are satisfied (not stuffed).  Take only small portions of the unhealthy foods and larger portions of the good, like green salad or vegetables (not drenched in salad dressing or sauces).

More Matters
Load up on fruits and vegetables. In fact, reach for them (or soups made from them, like butternut squash soup for instance), first, before you eat the rest of your meal. The fiber and water content of produce will make you so full, you won’t have room for every sweet treat you see!

If you are worried about the holidays and food you will be surrounded with, fear not. Allow yourself to eat your holiday favorites while sticking with healthy eating (and exercise) most of the time and you should get through the season unscathed.

Remember to Take Your Vitamins!
Holidays are so busy it's easy to forgot to take your daily essential supplements, but this can easily lead to feeling run down and even getting sick.  Write yourself a reminder note or email so you , cold months.  If you need a little extra energy, try a liquid B complex with extra B vitamins.  All provide essential nutrients to keep you healthy through the holiday season.

Women who don’t get enough vitamin D, found in sunshine, fish and fortified foods including milk and orange juice, have a higher chance of heart failure and stroke than those with sufficient amounts, a Danish study found.

Researchers observed 2,016 healthy women ages 45 to 58 for 16 years, characterizing low vitamin D as levels less than 20 nanograms per milliliter. Of the women with the deficiency, 15 percent had heart failure, heart attack, stroke or died, compared with 10 percent of those with adequate amounts, according to the study released today at the American Heart Association meeting in Orlando, Florida.

“Healthy women with vitamin D insufficiency have a significantly increased risk of adverse cardiovascular outcome,” wrote the researchers, led by Louise Schierbeck of Hvidovre Hospital in Denmark.

The research builds on data from a 2008 study that showed men with low levels of vitamin D may have an increased risk for heart attacks. It also adds to evidence of the vitamin’s broader health benefits. Researchers have reported vitamin D may be beneficial against diabetes and cancer.

The data presented today were from the Danish Osteoporosis Prevention Study. The researchers found that the 788 women with low vitamin D had greater risk factors such as high triglycerides and body mass index compared with those who received enough of the vitamin.

To contact the reporter on this story: Meg Tirrell in New York at mtirrell@bloomberg.net

To contact the editor responsible for this story: Reg Gale at rgale5@bloomberg.net

Tired of dieting?  Ditch it!

There are many different ways you can lose weight from counting calories to incorporating “food rules” into your life (“don’t eat after 7pm” is an example of a food rule). And most methods work if you actually follow the plan. Therefore, the best way to lose weight is by trying something that is doable (be realistic here) and fits your lifestyle.

If you are at your wits end with diets it’s time to not diet. If the thought of not being accountable to the scale or a weight loss class terrifies you, stop and think about whether or not what you have been doing has worked. If the answer is no then trust me, it’s time for a drastic change. And that change involves letting go of the dieting crutch.

Why should you ditch dieting? Dieting for some people places entirely too much focus on the scale as opposed to overall health. In addition, dieting can lead to thoughts of deprivation and subsequent overeating “forbidden” foods. So how do you “un-diet”?

Follow these easy steps:

• Throw your scale out (or donate it)
• Spend less time around chronic dieters and chronic over-eaters
• Stop counting calories and instead focus on eating healthier, yet delicious, foods
• Take the time to enjoy your food. In our rushed society we eat in front of computers, the TV and even in our car. Yet research shows that simply taking the time to eat without distractions can help prevent overeating.  Chew each and every bite slowly before swallowing. 
• Find exercise that you enjoy. We shouldn’t view exercise as “punishment” for eating too much but instead a way to improve our health and improve our overall disposition.  If joint pain is keeping you from exercising, try a liquid glucosamine and chondroitin supplement for joint health. 
• Pick up a copy of the book Intuitive Eating – this is the go-to guide to helping people ditch dieting.

If you've had bariatric weight loss surgery, you know that is just the beginning of your weight loss journey.  Learning how to eat the healthy way can be difficult but necessary.  Be sure to consult with your dietitian or doctor about your food intake.  You will also need to take essential supplements such as calcium and vitamin d supplements as well as iron and B12 due to decreased absorption after weight loss surgery.

Best wishes on your Successful Weight Loss Journey!

Vitamin B12 otherwise known as Cyanocobalamin, is an especially important vitamin for maintaining healthy nerve cells and it works with Folic Acid to regulate the formation of red blood cells and helps iron function properly in the body.

B12 also works with Folic Acid to produce S-adenosylmethionine (SAMe), a compound involved in proper immune function and mood regulation.1  As a specific neural precursor, and component of so many vital nervous and circulatory system processes, Vitamin B12 is especially critical to the overall health of weight loss surgery patients. In the case of malabsorptive surgeries,  B12 must often be administered as an independent supplement to offset the severe B12 deficiency in some patients. As B12 is a key contributor to the body's proper use of iron, a lack of B12 exacerbates any potential or existing iron deficiency.

Research has also shown that in general, people in phases of weight loss have higher requirements for B12 than those not currently losing weight.2  Also at risk for deficiency are vegetarians (red meat is high in B12) and older adults due to decreased absorption from food as we age.

Weight Loss / Bariatric Surgeries - Supplementation Critical
The severity and type of nutritional deficiencies experienced by post-op patients varies based upon the type of procedure performed. As can be expected, malabsorptive procedures cause the most impact to vitamin absorption and result in nutritional deficiencies much faster, while restrictive procedures limit food (and therefore nutritional) intake, but do not bypass any part of the intestine.

Vitamin and mineral supplements are still recommended for all procedures at the levels and frequencies specific to each patient's surgery type, loss rate, sex, age and medical history.
The incredible amount of physical and mental stress of obesity and the weight loss surgery journey may require daily fortification with sublingual B-12 or a robust B-Complex.

Each form of weight loss surgery requires specific individual monitoring for vitamin deficiencies, through the many years of each patients journey to better health.
 
Look for a sublingual liquid B12 supplement that can be put under the tongue with a dropper for optimum absorption through the membranes of the mouth. 

1. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin
B12, Pantothenic Acid, Biotin and Choline. National Academy Press, Washington DC, 1998.
2. Dixon, JB, Dixon, ME, and O'Brien PE. Elevated homocysteine levels with weight loss after Lap-Band surgery: higher folate and vitamin B12
levels required to maintain homocysteine level. International Journal of Obesity 2001; 25. 219-227
3. Aasheim, Erlend et al. Vitamin status after bariatric surgery: a randomized study of gastric bypass and duodenal switch Am J Clin Nutr
2009; 90 15-22.