Risk Making a Change for your Health

“Behold the turtle. He makes progress only when he sticks his neck out.”    ― James Bryant Conant

 

Ok, so how many of you would consider yourselves “risk-averse” with regard to your health?  Do you adopt “reasons” why you can’t do different things to improve your health?  Many of us do, and we all know change is difficult under the best of circumstances.

 

Getting healthy and making positive changes takes a certain amount of risk too.

 

We worry that working out harder could open us up to injury, or signing up for a yoga class takes more time away from our friends and families.  There are multitudes of small healthy things we make reasons not to do, like:
buying fresh fruits and vegetables regularly,
+ incorporating vitamin and mineral supplements into a daily routine
+ taking a walk at lunchtime
+ seeing the doctor for a long overdue checkup.
 = But they all add up over time to a healthier you!

 

So take a risk…pick a few…commit to even one.   

 

The value to your health is definitely worth the risk of inconveniences like re-prioritizing a daily schedule, or adding an extra step to your morning routine to down much needed supplements like a daily multivitamin and a dose of calcium plus vitamin D3 .

 

Dance on the wild side a little further and try a different dosage form like liquids to take your supplements. High quality liquid supplements are an easy way to adapt to taking what you need daily – put it all in a smoothie for breakfast as you rush out the door.

 

Stick your neck out there and do not let a little risk stand in the way of healthy progress.




Going Back to Basics

Compass

 

As this is my first Wellesse blog for 2015, I thought that this was aptly titled, and it’s definitely where my frame of mine is right now.  I’ve never been one for new year’s resolutions, mostly because I know I’m too lazy to really follow through on them, and while this may read like a resolution, it’s not.

 

This is me, getting myself back on track.  Getting both my body and mind centered and back on the healthy track.

 

Last year presented a lot of challenges physically for me, and with that came a lot of changes to RX scripts.  I was warned that some of them may make me gain weight, but I really didn’t take that very seriously because my weight had been stable for so long.  Add to that the beginning of perimenopause, and it was a recipe for middle-aged disaster.  My labs were a mess, and I was thankful that Wellesse vitamins got my iron, Vitamin D, and calcium back where they should be.  Still, the weight became challenging, and instead of being very cautious about what I ate and exercise more, I did the opposite.  I don’t think I need to tell you what happened next.

 

For those of you who may be new to my story, I had gastric bypass surgery nearly seven years ago.  The surgery helps you to lose weight quickly, but it is not a permanent fix:  it is a tool.  When you follow the rules and use the tool correctly, you maintain your weight.  For five years, I did that.  Granted, some of my weight was managed just through not feeling well enough to eat (when I was sick), but overall, I didn’t have to struggle so much with my past demons of food and exercise.  Those were five great years, I’ll tell ya.

 

This past year, though, I’ve struggled. I’ve gone back to old habits and I’ll let my body get much more sedentary.  And with that, came fifteen extra pounds.  What’s amazing to me is that in my former life, at 320 lbs, 15 lbs would not have made any difference at all in how I felt or how I looked.  Now?  Absolutely.  My body feels the extra weight.  I feel sluggish, tired, my clothes are too tight.  You can also see it physically in my waist, thighs, and face.

 

I’m not happy about it, but I also trying not to beat myself up about and find a way to more forward, make positive changes, and lose at least some of what I’ve put back on.

 

So, as cliche’ as the phrase is, it’s back to basics for me.  As a gastric bypass post-op, that means several things:

 

  • Protein Shakes – possibly even replacing a meal with one  (nutritionally balanced, of course)
  • Lots of water
  • Order of eating:   protein – veggies – carbs (as little carbs as possible)
  • Vitamins – absolutely MUST
  • Exercise – 30 mins a day of something, moving in some way

 

There’s not many rules to follow, but when you do, success also follows.  I want to prove to myself that I’m stronger than my cravings and my bad habits.  I’ve done it before in the past, and I can do it again.  Fifteen lbs is not impossible.  Slow and steady wins the race.  Whatever cliche’ phrase I need to use, I’ll use it!  I’ll keep you all posted about my progress. Wish me luck!

 

Taunia is a professional musician and music educator.  She performs regulary with several area big bands and teaches middle school music in the Los Angeles area.  She had RNY Gastric Bypass surgery on 3/25/2008 and has maintained a 150 lbs loss.  She uses Wellesse liquid vitamins and supplements as part of her daily post-bariatric nutritional routine to maintain her new healthy life.  For more information about Taunia, her weight loss, and her music, please visit: www.divataunia.com.

 




Water Soluble Vitamins for Everyday Health

 

Vitamins have several important functions, including helping the body produce energy, transporting oxygen throughout the body, supporting bone health, synthesizing and repairing muscle tissue. If you have a deficiency in any vitamin your body won’t function as well.

 

There are two main categories of vitamins:

 

Fat-soluble vitamins – stored in the body’s fat tissue  

 

Water-soluble vitamins – excreted in urine (with the exception of one – vitamin B12 – which does stay in your body longer) 

 

Because our bodies must use water-soluble vitamins right away and we excrete any that are not used, it is important to consume them every day.

 

 How can you make sure you are getting enough? Focus on eating a diet that includes the foods below:

 

Vegetables (including beans and lentils) & Fruits

 

Vegetables contain fiber, minerals (minerals help build your body including your bones, teeth, hair and more), and they are important sources of folate (folic acid), vitamins A and C. Fruits are also an important source of fiber, minerals, vitamin C and folate (folic acid). Folic acid helps the body form new cells including red blood cells. Vitamin A supports eye and skin health while also protecting against infections. Vitamin C is necessary for tissue growth and repair, would healing and keeping gums and teeth healthy. Plus it helps the body absorb iron from plant foods.

 

Whole Grains

 

Grains are not only a source of fiber and minerals but they contain the water-soluble B vitamins thiamin, riboflavin, niacin and folate. The B vitamins are necessary for metabolism – they help your body use the energy in food. And the B vitamins are also essential for a healthy nervous system.

 

Fortified Dairy Foods

 

Milk is the top source of calcium in the diets of Americans over the age of 2. Yogurt and cheese are also calcium-rich. In addition, fortified milk and fortified yogurt also contain vitamin D, which supports bone health, the nervous system, and muscle functioning. More than 90% of Americans do not consume enough vitamin D from foods alone. So, take a look at your diet and add dairy or other foods fortified in calcium and vitamin D. Or, consider a supplement.

 

People who cut down on their calorie intake, follow restrictive diets (such as a very low carbohydrate diet), eliminate one or more food groups, or follow a vegetarian or vegan diet are more likely to fall short on their vitamin and mineral needs. The best thing you can do is eat a balanced diet that includes a wide variety of foods (more different, healthy foods means you are more likely to consume more nutrients) and, consider dietary supplements and fortified foods to help fill any nutrient gaps.

 

 

References:

Fulgoni VL. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr 2011;141(10):1847-54.