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.

 




Health Tickets to Minimizing Breast Cancer Risk

A few nights ago I was talking to my mom about breast cancer and she interrupted me and started naming the women she knew on nearby streets who were breast cancer survivors. There’s a reason we are hearing so much about this disease and you too many know many women who have had it – breast cancer is the most common cancer in women worldwide. But here’s the good news: there are steps each of us can take to decrease our risk.

 

Maintain a Healthy Weight

Being overweight increases one’s risk of developing breast cancer and leads to a poorer prognosis if you have breast cancer as well as an increased rate of recurrence, particularly in post-menopausal women.

 

Make Time for Physical Activity 

According to the most comprehensive report on food, nutrition and cancer prevention from the World Cancer Research Fund and American Institute for Cancer Research, greater than 3 hours of physical activity per week reduces risk of breast cancer. Get your calendar out and schedule periods for exercise. If you are having trouble finding time, get an activity counter (Nike and several other companies make them and there are apps on your phone that you can use as well) and measure your physical activity each day (aiming for at least 10,000 steps per day). Activity counters make you accountable. Being overweight increases one’s risk of developing breast cancer and leads to a poorer prognosis if you have breast cancer as well as an increased rate of recurrence, particularly in post-menopausal women.

 

Minimize Alcohol Consumption

One or more drinks per day increases your risk of developing breast cancer. And, the more alcohol a woman drinks, the greater her risk of breast cancer.

 

Eat a Nutrient-Rich Diet

Eating a healthy diet rich in vitamins, minerals and fiber will help you feel better and keep your weight within normal limits. Also, diets that contain plenty of vitamin C rich foods including citrus fruits (oranges, tomatoes, grapefruit), potatoes and strawberries may help protect against certain types of cancer including lung, breast and colon cancers. And, be sure to consume vitamin D rich foods as well including fortified milk or a milk substitute, fortified yogurt (check the container since only a few have added vitamin D) and fatty fish. And, get your vitamin D levels checked and if you are having trouble maintaining them within normal limits through diet alone, take a supplement. The latest research shows patients with the highest levels of vitamin D in their blood had approximately half the death rate from breast cancer as those with the lowest levels of vitamin D in their blood.

 

SEE ALSO:  Calcium, Vitamin D & Weight?  and  Can Calcium & Vitamin D Supplements Reduce Breast Cancer Risk?

 

References

 

Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000. Website: http://www.nap.edu/catalog.php?record_id=9810

 

Anticancer Res 2014;34(3):1163-1166.